1.come down to 90 degrees
向下回到90度
2.slightly release and bend your knees
稍微放鬆和彎曲膝蓋
3.draw your knees into your chest
膝蓋收向胸腔
4.bend the front leg
前腿屈膝
5.bring your thighs and your ribs togeher 大腿和肋骨貼緊
6.keep your knees together
雙膝保持併攏
7.open your legs wide
雙腿大大打開
8.take hold of the outside of your feet
抓住雙腳外側
9.roll up to the balance point
向上滾至平衡點
10.keep your left hip down
左髖保持下沈
11.position your pelvis forward
骨盆朝前
12.bend your torso forward
身體向前彎曲
13.lift your back up off the floor
背部上抬離開地面
14.maintain the length in the neck
保持頸部的伸展
15.maintain the length in the spine
保持脊椎的長度
16.square your shoulders
肩膀放平
17.open the front of your body
打開身體前側
18.the eye of elbow is pointing towards each other
肘眼相對
19.join index fingers and thumbs
食指和大拇指相觸
20.press through your index knuckles
食指關節往下壓
21.exhale, lie down
呼氣，躺下
22.exhale, hands to your sides
呼氣，雙手回到兩側
23.do not hold the breath
不要屏氣/憋氣
