（一）腿&腳：Legs&Feet:
1. 腳後跟抵住會陰 Positioning your heel against your perineum
2. 保持左腳貼緊右大腿內側 Keep the left foot pressing into the right inner thigh
3. 保持雙腿啓動 Keep your legs active
4. 雙腿交叉，上提 Cross your legs and lift up
5. 右腿盤半蓮花 Take the right leg into half lotus
6. 左膝正對地面 Left knee pointing down towards the floor
7. 伸展打開腿部後側 Open the back of the legs
8. 雙腿保持與地面平行 Keep the legs parallel with the ground
9. 直腿上抬 Lift up with straight legs
10. 膝蓋往墊子上壓 Press your knees to the mat
（二）髖部：Hips:
1. 尾骨內扣 Tuck your tailbone down
2. 骨盆朝前 Position your pelvis forward
3. 坐骨水平 Allow the sitting bones to be level
4. 髖關節放鬆 Release your hip joints
（三）背：Back:
1. 拱背 Round the back
2. 保持脊椎的伸展 Maintaining the extension in your spine
3. 保持下背的長度和力量 Maintain the length and strength in your lower back
（四）腹部&胸腔：Abdomen&Chest:
1. 肚臍向前貼向大腿 Bring your navel forward to your thigh
2. 胸腔貼向膝蓋 Chest to the knees
3. 保持恥骨和胸骨之間的長度 Maintain the length between your pubic bone and sternum
（五）肩&頸：Shoulders&Neck:
1. 肩胛骨展開 Shoulder blades move away from each other
2. 頸部保持放鬆 Neck remains free
3. 肩膀往下旋轉 Rolling your shoulders down
4. 肩膀放平 Square your shoulders
（六）手臂&手：Arms&Hands:
1. 雙手合十 Press the palms together
2. 雙手背後反祈禱 Hands in prayer position behind your back
3. 手肘上抬 Let your elbows raise
4. 伸展雙臂 Extend your arms
5. 雙手扶髖 Hands on the waist
6. 右手抓住左手腕 Hold your left wrist with your right hand
（七）頭：Head:
1. 下巴往下接觸地面 Move the chin down towards the ground
2. 目光穩定 Keeping your gaze steady
3. 目視前方 Gaze forward
4. 眼睛注視左手指尖 Gaze at your left finger tips
（八）呼吸：Breath:
1. 深長穩定地呼吸 Allow your breath to be deep, long and steady
2. 每個體式保持5次呼吸 Take 5 breaths in each posture
3. 呼吸穩定，身體放鬆 Steady the breath, relax the body
