一：腳：Feet:
腳趾抬起來 Lift your toes
腳後跟往下踩 Press the heels down
腳趾張開 Spread your toes
雙腳併攏 Place your feet together
雙腳打開 Separate the feet
抓住大腳趾 Hold your big toes
抓住右腳大腳趾 Grab your right big toe
雙腳轉至平行 Bring the feet parallel
左腳跟外緣 Outer edge of your left heel
雙腳向下扎根 Feet are firmly rooted into the ground
雙腳跳到兩手中間 Jump forward and bring your feet between your hands
調整雙腳 Adjust your feet
右腳內側有力踩實 Keep the inner edge of your right foot grounded
二：腿：Legs:
屈膝 Bend your knees
雙腿保持有力 Keep your legs strong
雙腿緊實有力 The legs are firm
左腳收回 Take the left leg back
站立起身 Come up to standing
站直站高 Stand straight and tall
來到坐姿 Come to a seated position
腿盡量往上抬 Bring the leg as high as possible
雙腿交叉 Cross the legs
膝蓋骨往上提 Kneecaps come up
三：臀部：Hips:
以髖關節為折點前屈 Fold forward from the hips
四：背：Back:
拉長脊椎 Lengthen the spine
五：腹部：Abdomen:
肚臍收向脊椎 Draw your navel towards the spine
下腹保持內收 Keep the lower abdomen hold in
啓動班達（收束）Activate your bandhas
從下腹開始扭轉 Spin from the lower belly
六：胸腔：Chest:
打開心胸 Open your heart
感覺到胸腔在往上提 Feel the chest is lifted
七：肩&頸：Shoulders&Neck:
頸部拉長 Lengthen the neck
肩頸放鬆 Relax your shoulders and neck
雙肩展開 Shoulders are wide
雙肩展開 Widen the shoulders
雙肩下沈 Drop the shoulders
八：手臂&手：Arms&Hands:
手臂上舉 Raise your arms
壓實（地面） Pressing down firmly
雙手（合十）在胸前 Hands in front of the heart
手掌心壓地 Place the palms on the floor
右手肘抵在右膝上 Place your right elbow on your right knee
屈手肘 Bending at the elbows
手指交扣 Interlock your fingers
手肘朝向天花板 Elbows towards the ceiling
食指根部往下壓 Ground the root of the index fingers
雙手背後合十 Put your palms together behind your back
九：頭：Head:
頭垂向地面 Lower the head towards the floor
下巴靠近小腿脛骨 Reaching the chin towards the shin
下巴靠近右膝 Bring your chin to your right knee
頭頂朝下 Point the crown of head down
看鼻尖 Look to the tip of your nose
看向天花板 Look up to the ceiling
十：呼吸：Breath:
保持均勻的呼吸 Keeping the breath even
呼吸流暢 Breathe smoothly
深呼吸一次 Take a deep breath
通過呼吸去調整體式 Tune the posture with the breath
