英文 English & 中文 Chinese

ground through feet & 雙腳用力向下踩

feet hip width & 雙腳打開與髖同寬

knees square & 膝蓋擺正

inner thighs engaged & 大腿內側收緊

engage glutes & 臀肌收緊

relax your buttocks & 放鬆臀部

pull your thighs to your abs & 大腿拉向腹部

take your feet a little closer together & 雙腳靠攏一點

lift your hips up & 臀部往上抬

push your hip forward & 髖部向前推

hips aligned over shoulders & 髖部在雙肩的正上方

balance on the tip of the sitbones

and tip of the tailbone, but not on your sacrum & 通過坐骨尖和尾骨尖來平衡，而不是骶骨

tailbone reaching upward & 尾骨向上

hands behind your knees & 手扶膝蓋窩

extend the whole body long & 拉長整個身體

inhale lift your spine up & 吸氣時脊柱向上延展

spine elongated & 脊柱延展

exhale drop your head back & 呼氣時頭向後仰

chest forward & 胸口朝前

chest up & 胸口上提

keep the chest lifted & 胸口保持上提

bring your chest to the mat & 胸腔壓向墊子

shoulders rolled out and down & 雙肩外旋向下沈

inhale raise your hands over your head & 吸氣時手臂高舉過頭

core strongly engaged & 核心啓動有力

(pelvis) tilt back / forward &（骨盆）向後傾 /向前傾

leaning back a little bit & 稍微後傾

lean forward & 前傾

recline the trunk slightly back & 軀乾稍微向後靠

remain in this position and take five deep breaths & 在這個體式中停留五個深呼吸