English & 中文
keep the outer side of right thigh on the floor 保持右大腿外側接觸地面
place the right heel against the inner side of the left thigh 右腳後跟抵在左大腿內側
place the heels near the perineum 腳後跟靠近會陰
place the soles and heels on the floor 腳掌和腳後跟放在地面上
press down through foot to stabilize 腳往下踩，以穩定身體
keep the extended leg active 伸直的腿保持有力
press your inner thighs firmly into your upper arms and shoulders 大腿內側緊壓上臂和肩膀
keep sitting-bones rooted 保持坐骨向下扎根
sitting your buttocks down 臀部往下坐
lower your buttocks 放低臀部
extend your buttocks back 臀部向後伸展
move from the hips 從髖部開始動
fold forward at your hip joints 從髖關節折疊前曲
keep the chest and thighs touching 保持胸腔緊貼大腿面
rounding the upper back 上背拱起
stretch the back fully 背部完全伸展
hug the shoulders 抱住雙肩
shoulders over the hips 肩膀在髖的正上方
rotate your shoulder joints forward 肩關節向前旋轉
roll your shoulders backward 肩膀向後旋轉
make sure the elbows don't bend 確保手肘不要彎曲
place the palms on the floor by the hips 手掌放在臀部兩側的地面上
place your hands a shoulder-distance apart on the mat 雙手分開放在墊子上，與肩同寬
fingers and toes should line up 手指和腳趾在一條直線上
arms are perpendicular to the floor 手臂與地面垂直
exhale, navel in 呼氣，肚臍往里
stretch the neck 伸展頸部
extend your chin forward 下巴往前伸展
reach up through crown of head 頭頂心向上延展
transfer the weight of your body from your feet to your hands 把身體的重心從腳轉移到手上
don't overstretch 不要過度伸展
