Slowly raise the buttocks and spine from the floor raising the trunk to a vertical position.

慢慢抬起臀部和脊椎從 地板提高軀幹到垂直位置。

The elbows should be about shoulders width apart. Gently push the chest forward so that

肘部應約肩膀寬 分開。輕輕推胸部向前，使

it presses firmly against the chin. Release your hands and place the arms on the floor

它壓堅決反對下巴。發布 你的手，將手臂放在地板上

beside the body with the palms facing down. Slowly lower the torso, the buttocks, and

旁邊的機身與手掌朝下。 慢慢地降低軀幹，臀部和

the legs. Relax in Shavasana. Lie on your back with feet together. PLace

腿部。放鬆Shavasana。 你的背部，雙腳躺在一起。地方

your arms at the side of your body with palms facing down. Using your arms for support help

你的手臂在你的身體用手掌側面 朝下。用你的雙臂的支持幫助

and raise both legs keeping them straight together. Slip your legs and let it arch over

提高雙腿保持他們直 在一起。防滑你的腿，讓它拱過

your head till your toes touch the floor. Relax and hold the final pose for as long

你的頭，直到你的腳趾接觸地面。 放鬆並保持只要最終的姿勢

as comfortable.Exhaling lower your legs and go back to the starting position.

作為comfortable.Exhaling降低你的腿和 回到起始位置。

Lie flat on your stomach, palms to the side of your shoulders. Slowly raise your head

平躺在你的肚子，手掌側面 你的肩膀上。慢慢抬起你的頭

and straighten your elbows.The arms may or may not be straight. Hold the position for

並伸直手臂elbows.The可能或 可能不是直的。保持這個位置

few seconds. Slowly release the upper back, by bending the arms, lowering the navel,

幾秒鐘。慢慢鬆開背部上方， 通過彎曲手臂，降低乳頭，

chest, shoulders and finally the forehead to the floor.

胸部，肩膀，最後額頭 在地板上。

Lie flat on your stomach bend your legs upwards and hold both the ankles with your hands.

平躺在你的肚子向上彎曲你的腿 並用你的雙手握住兩個腳踝。

Inhale while raising your thighs and chest simultaneously upwards arching your spine

吸氣，同時提高你的大腿和胸部 同時向上拱起脊柱

as much as possible Hold the position for as long as its comfortable.

盡可能保持這個位置 只要它的舒適。

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

坐在Vajarasana。站在你的膝蓋 手靠近你的大腿。伸展你的

arms up. Lean backwards slowly reaching your heels with your hands. Push the hips forward

雙臂。精益向後慢慢地達到你的 高跟鞋用你的雙手。臀部向前推

and bend the head, spine backwards as far as possible. Remain in this position for as

和彎曲頭部，脊柱向後盡量 越好。保持在這個位置上的

long as its comfortable. Return to the starting position by slowly releasing the hands from

只要它的舒適。回到起點 慢慢從鬆開手中位置

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

在一個時間的腳跟之一。其重要的 此體式後跟一個向前彎曲

asana like Shashankasana.

體位像Shashankasana。