Step or hop back into a plank position
向後走或者跳，來到板式
The left sit bone is off the floor
左側坐骨離開地面
The left bottom is off the floor
左側臀部離開地面
Drop the left hip down
左髖下沈
Sit low
往下坐低
Ankles together
腳踝併攏
Lean forward
身體向前傾
Lean to the left side
身體傾向左側
Take the binding
捆綁
Spine vertical
脊柱立直
Head to the floor, or chin to the floor
頭或者下巴點地
Holding Asanas helps us to fix our mind and concentration.
在體式中停留有助於我們集中注意力。
Each pose has a Drishti
每個體式都有一個凝視點
By fixing the gaze while we practice, we build concentration, purify our mind and learn to control our senses.
練習中，如果我們有穩定的凝視點，我們就能鍛鍊到注意力、淨化思想、學習控制感官。
Keep your jaw and roof of your mouth soft
下巴和上顎保持柔軟
Keep your fingers together
手指保持併攏
Fingers evenly spread
手指均勻張開
If you don’t distribute your weight evenly across your hands, you can start to get wrist pain.
如果重量不均勻分布於手掌，可能會導致手腕疼痛。
Let the weight come into the hands
重心轉移到手掌
Even, sounded breath
呼吸均勻、呼吸有聲音
The breath is always done through the nose
始終通過鼻子呼吸（鼻吸鼻呼）
All of the inhalations, the chest moves first, then the head; all of the exhalations, the head moves first, then the chest.
所有的吸氣，先動胸口，再動頭；所有的呼氣，先動頭，再動胸口。
