1 Inhale , life arms and bend the knees 吸气，双手向上同时曲膝
2 Exhale , fold forward and touch the nose to the knees 呼气， 向前折叠并将鼻子接触到膝盖
3 Inhale , head up , lengthen spine 吸气， 抬头， 伸展脊柱
4 Exhale , jump back to Chaturange Dandasana
5 Inhale , lift chest , roll up to upward dog 吸气，上提胸腔， 滚动脚趾到上犬
6 Exhale , lift hips back to downward dog 呼气， 提臀向上 进入下犬
7 Inhale , right foot forward , left heel turned inward , lift arms , palms together 吸气， 右脚向前， 左脚后跟向内，举起手臂， 双手合十
8 Exhale , back to Chaturanga Dandasana 呼气， 向后跳四柱
9 Inhale , roll up to upward dog 吸气， 滚动脚趾到上犬
10 Exhale back to downward dog .呼气， 回到下犬
11 Inhale , left foot forward , right heel turned inward , lift arms above .呼气， 左脚向前， 右脚向内， 双手向上
12 Exhale back to Chaturanga 呼气， 向后跳到四柱
13 Inhale , upward dog 吸气， 上犬
14 Exhale ，downward dog 呼气， 下犬
15 Inhale jump feet up between hands 吸气， 头部向前弯曲向地板
16 Exhale , bend forward crown of head towards towards floor 呼气，头部向前弯曲向地板
17 Inhale , lift arms an bend the knees 双手向上同时曲膝
18 Exhale , straighten legs , arms to side , samathiti 呼气， 伸直双腿，还原山式
