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Lie flat on your stomach, bend your leg upwards and hold both the ankles with your hands.
平躺在你的肚子，向上彎曲你的腿 並用你的雙手握住兩個腳踝。
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Inhale while raising your thighs and chest simultaneously arching your spine as much
吸氣，同時提高你的大腿和胸部 同時拱起脊柱盡可能多
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as possible.Hold the position for as long as its comfortable. Exhaling return to the
作為possible.Hold，只要位置 作為其舒適。呼氣返回到
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original position.
原來的位置。
