wide apart. Exhale by bending your trunk forward from your hips keeping your arms and head

廣外。彎曲你的軀幹向前呼氣 從你的臀部保持你的胳膊和頭部

straight be in line with your trunk. The hands and forehead should rest on the flooring.

直是與你的主幹線。手 和前額應該休息的地板。

Hold the position for few seconds. Inhaling go back to the vertical position.

保持幾秒鐘的位置。吸入 返回到垂直位置。