English & 中文
keep your feet together 雙腳保持併攏
place your heels together 腳跟靠攏
turn your toes outward 腳趾朝外
spread your toes 腳趾張開
squeeze the shoulders forcefully with the thighs 大腿緊緊夾著肩膀
lie back 往後躺
protect your lower back 保護好下背部
keep the spine rounded 保持拱背
roll in a clockwise direction 順時針滾動
roll forward and backward 前後滾動
extend your chin forward 下巴往前伸展
broaden your chest 胸腔擴展
land in Chatvari 以四柱著地
press firmly through your palms 手掌用力下壓
stretch the neck and spine 伸展頸部和脊椎
keep your spine straight and your pelvis square 脊椎伸直，骨盆中正
neck is extended backwards 脖子往後伸展
neck and spine should be in a neutral position 脖子和脊柱應該處於中正的位置
lengthen through your abdomen 拉長腹部
open your groin 打開腹股溝
stretch the front of body 伸展身體的前側
wrap your arms around your thighs 雙手環抱住大腿
interlock your fingers behind your back 雙手在背後十指交扣
unlock your fingers 雙手解開
take hold of the wrist 抓手腕
cross your arms 雙臂交叉
elbows pressed to the floor 手肘推地
keep the elbows directly over the heels of your hands 保持手肘位於掌根的正上方
rest the top of your head on the mat 頭頂放在墊子上
never hold your breath 一定要保持順暢的呼吸/不要屏息
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