English & 中文
lie back 往後躺
pull the front of thighs up 大腿前側（肌肉）往上提
lift the muscles of your legs up 腿部肌肉往上提
cross at the ankles or shinbones 在腳踝或者脛骨處交叉
keep your feet there,
walk your hands back to your feet,
come to standing forward bend 雙腳保持不動，
雙手向後走到雙腳兩側，
來到站立前屈
bring your legs over your head 雙腿越過頭頂
try to get the hips as high as you can 臀部盡量向上提高
come to hands and knees 來到四足跪立
move the upper back up towards the roof 上背部往天花板的方向拱起
lengthen through your abdomen 腹部拉長
spread the shoulder blades apart 肩胛骨彼此遠離
hands beside your thighs 雙手放在大腿兩側
cross your arms 手臂交叉
place your hands under your armpits 雙手放在腋下
elbows bend 90 degrees 屈肘90度
bend your elbows
and lower your chest half way down 曲手肘，
胸腔放低到一半
taking the weight on to your elbows 重心放在手肘
keep the chin lifted 下巴保持上抬
keep looking forward 保持往前看
don't look down 不要往下看
bring your chin into your shins 下巴貼向脛骨
contract your muscles 肌肉收緊
repeat the actions 重復動作
face the wall 面向牆
land quietly 輕輕落地
