apart. Bend the head, arms and upper body backward. Exhaling go back to the tarting

分開。彎曲的頭部，手臂和上身 落後。呼氣回到tarting

position. Stand straight with feet apart. Raise your

位置。 用雙腳​​分開站立伸直。舉起你的

arms and place your hands in prayer position. Bend your knees deeply sinking down until

武器和你的雙手在祈禱位置。 彎曲你的膝蓋深深地下沉，直到

your hips are lower than the knees. Push up your elbows to your knees to open up your

你的臀部比膝蓋低。推升 你的手肘到你的膝蓋打開你的

hips and gently press the side of your knees to your elbows. Hold the position for as long

臀部輕輕按壓膝蓋的側 你的手肘。按住只要位置

as 30 seconds t 1 minute. Release the pose either sitting back or pushing the back up

30秒噸1分鐘。鬆開姿勢 無論是坐或推回了

to standing. Lie flat on your back with hands by your side.

到站立。 平躺在你的背部，雙手在你身邊。

Inhaling raise both legs upto 90 degrees of the floor. Hold the position for 15 to 60

吸入抬高雙腿高達90度 地板上。保持15至60的位置

seconds. Exhaling bring the legs down to the floor.

秒。呼氣帶來腿下降到 地板。

Support yourself on your elbows and raise your legs up to 45 degrees. Stretch your arms

支持自己在你的胳膊肘，提高 你的腿可達45度。伸展雙臂

out towards your knees. Hold the position for few seconds and lower your legs, hands

出對你的膝蓋。保持姿勢 幾秒鐘，並降低你的腿，手

and head. Lie on your stomach. Raise your entire body

和頭部。 趴在你的肚子。舉起你的整個身體

up supporting yourself only on your forearms and toes. Keep your elbows directly under

配套的自己只能在你的前臂 和腳趾。保持你的胳膊肘直屬

your shoulders and focus your attention on the abdominal muscles. Hold the position fr

你的肩膀和集中你的注意力 腹部肌肉。保持姿勢FR

30 to 40 seconds. Relax. Lie on your stomach palms to the side of your

30到40秒。放鬆。 趴在你的肚子手掌一側的

shoulder. Slowly raise your head and straighten the elbows. The arms may or may not be straight.

肩膀。慢慢地抬起頭來，伸直 肘部。所述臂可以是或可以不是直的。

Hold the position for few seconds. Slowly release the upper back by bringing the arms,

保持幾秒鐘的位置。慢慢地 通過將胳膊鬆開背部上方，

lower the navel, chest, shoulders and finally the forehead to the floor.

降低乳頭，胸部，肩膀，最後 額頭到地板上。

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 in Vajrasana.Bend forward and raise the

Shashankasana。 坐在Vajrasana.Bend前進和提高

body so its weight rests on the hands. Pass the right knee over the left one. Sit on the left

身體那麼它奠定強度N手中。傳 右膝在左邊。坐在左邊

heel pressing the bodies weight on it. Bend your right arm raising he elbow high. Stretch

鞋跟按機構的重量就可以了。彎 你的右臂提高他肘部高。伸展

your hand up bring the left hand up to center of the back and try to grasp the fingers.

你的手，把左手高達中心 背面和嘗試把握手指。

Stay in this position for up to 2 minutes. Unclasp the hands and perform the asana with

留在這個位置長達2分鐘。 Unclasp手中，並與執行體位

opposite hand and leg.

另一只手和腿。