Surya namaskara A 拜日A

Begin in Mountain pose . 从山式站姿站立开始

1  Inhale , hands up , look up to the thumbs. 吸气，双手向上看拇指

2  Exhale , bend forward to Standing Forward Bend 呼气曲髋向下来到站立前曲式

3  Inhale , head up , straighten spine 吸气 ，抬头延展脊柱

4  Exhale , jump back to Four-Limbed Staff pose  呼气， 向后跳到四柱

5  Inhale ,roll up to upward dog  吸气，滚动脚趾进入上犬 

6  Exhale , lift hips back to downward dog , hold for 5 breaths  呼气，提臀向上进入下犬

7  Inhale , jump feet up between hands  吸气， 跳到双手之间

8  Exhale , fold at waist to Standing Forward Bend  呼气，回到站立前曲

9  Inhale , hands up , look up to the thumbs 吸气，双手向上抬头看拇指

10  Exhale , arms to sides , Mountain pose . 呼气，放下手臂回到山式