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
