the elbows. The arms may or may not be straight. Hold the position for few seconds. Slowly

肘部。所述臂可以是或可以不是直的。 保持幾秒鐘的位置。慢慢地

release the upper back by bringing the arms, lower the navel, chest, shoulders and finally

通過將胳膊鬆開背部上方， 降低乳頭，胸部，肩膀，最後

the forehead to the floor. Lie flat on your stomach, bend your leg upwards

額頭到地板上。 平躺在你的肚子，向上彎曲你的腿

and hold both the ankles with your hands. Inhale while raising your thighs and chest

並用你的雙手握住兩個腳踝。 吸氣，同時提高你的大腿和胸部

simultaneously arching your spine as much as possible.Hold the position for as long

同時拱起脊柱盡可能多 作為possible.Hold，只要位置

as its comfortable. Exhaling return to the original position.

作為其舒適。呼氣返回到 原來的位置。

Sit in Vajarasana. Stand on your knees with your hands close to your thighs. Stretch your

坐在Vajarasana。站在你的膝蓋 你的手靠近你的大腿。伸展你的

arms up lean backward and slowly reaching the heels with your hands. push the hips forward

雙臂向後傾斜，慢慢地達到 高跟鞋用你的雙手。臀部向前推

and bend the spine as far as possible. Remain in this final position for as long as its

和彎曲脊柱盡可能。留 在只要這個最終位置的

comfortable. return to the starting position by slowly releasing the hands from the hips

舒適。回到起始位置 通過緩慢地從臀部釋放手

one at a time.Its important that this asana is followed by a forward bending asana like

一次一個time.Its重要的是這體式 之後是一個向前彎曲體位像

Shashankasana. Sit with the legs all stretched. Slowly bend

Shashankasana。 坐下來與所有的拉長雙腿。慢慢地彎曲

forward and try to grasp your big toes with your fingers. Try to touch your knees with

轉發並嘗試抓住你的大腳趾 你的手指。嘗試用觸摸你的膝蓋

the forehead. Hold the position for as long as its comfortable. You can ask your instructor

額頭。按住只要位置 作為其舒適。你可以問問你的老師

to help you with this asana, Sit with the legs stretched out. Bend the

幫助您與此體位法， 坐在伸出的腿。彎

left leg. Place your foot close to your hip. Bend the right leg and bring the foot behind

左腿。將你的腳靠近你的臀部。 彎曲右腿，把腳下的背後

the left knee. Inhaling place your left arm over the right knee rotate your torso placing

左膝。吸入把你的左臂 在右膝蓋轉動你的軀幹配售

your hand next to the left thigh. Look over to your right shoulder. Hold the posture for

你的手旁邊的左大腿。查看 你的右肩。保持該姿勢

a few seconds. Reverse the movement to come out of the posture and repeat on the other

幾秒鐘。反向運動來 出的姿勢和重複在另一

side.

側。