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Lie on your back and bend the knees. Press the ankles with your hands, holding your breath
趴在你的背部和彎曲膝蓋。按 用你的雙手了腳踝，屏住呼吸
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raise your buttocks and arch your back upwards, Raise your chest and navel as high as possible
提高你的臀部和弓起你的背部向上， 抬起你的胸部和肚臍盡可能高
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pushing your chest up towards the chin. Hold the pose for as long as its comfortable.Exhaling
推你的胸部，邁向下巴。持有 的姿態，只要其comfortable.Exhaling
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lower your body and release your ankles. Practice 5 to 10 rounds.
降低你的身體，釋放你的腳踝。實踐 5至10個回合。
