反台式 / 東方延展式（ Reverse Tabletop Pose ）
Purvattanasana has 15 vinyasas, of which the 8th is the state of the asana.
東方延展式由15個動作串聯而成，其中第八個動作是真正的體位法。
Purvattanasana purifies and strengthens the heart, anus, spinal column, and waist.
東方延展式可以清潔並強化心臟、肛門、脊柱、以及腰部。
Push through your feet
雙腳下壓
Pull up on your kneecaps and thighs
膝蓋骨和大腿往上提
Lift yourself through your pubic bone
通過恥骨上抬身體
Relax your buttocks
放鬆臀部
draw in your abdomen
收腹
increase the lift through your chest
通過胸腔把身體上抬
slowly roll your head backward
慢慢地把頭轉向後
Press strongly through your palms
手掌用力下壓
Feel the resulting stretch from the ends of your toes to the tip of your nose
感受從腳尖到鼻尖的伸展
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