（一）腳 & 腿 Feet & Legs:
屈膝，讓腹部貼靠大腿
Bend your knees so that your stomach is on your thighs
肋骨與大腿保持相貼
Ribs and thighs stay in contact
保持屈膝
Keep your knees bend
向後走或跳，來到板式
Step or hop back into plank position
需要的話就屈膝，讓手掌壓實墊子
You might need to bend your knees to get your palms flat on the mat
雙腳抬起來
Lift your feet
（二）臀部 Hips:
臀部越過肩膀
Get the hips over the shoulders
（三）背 Back:
拱背
Round your back, arch your spine
軀乾前側
Front Torso:
身體前側延展
Extend the front of your torso
前側肋骨往內收，往下沈
Draw in your front ribs and pull them down
前側肋骨往內收，往下沈
Pull your front ribs in and down
收前側肋骨，感覺到班達開始啓動 Contain your front ribs and feel your bandhas start to engage
肋骨外突
Ribs pop out
（四）肩&頸 Shoulders & neck:
雙肩下沈，遠離耳朵
Shoulders dropped away from your ears
肩胛骨彼此分離
Shoulder blades should move away from each other
（五）手臂 & 手 Arms & Hands:
腋窩展開
Armpit is open
保持手指併攏
Keep your fingers together
保持手臂伸直
Keep your arms straight
手臂展開向上
Extend your arms up into the air
重心來到雙手
Let the weight come into the hands
雙手壓實地面
Press the hands into the floor
肘窩由相對稍微轉向前 The eyes of the elbows will turn from facing each other to a slight forward angle
（六）呼吸&Breath:
呼與吸時間等長
Make the inhalation same duration as exhalation
吸五個數，呼五個數
Inhale for five counts, exhale for five counts
呼吸引領動作，體式跟隨呼吸
Movement follows breath
減少多餘的動作
Minimize extra movements
重心前移
Shift your weight forward
看鼻尖
Look to the tips of your nose
看眉心
Look between the eyebrows
