腳 & 腿：Feet & Legs:
左腳向前一步來到戰士一 Step the left foot forward into Warrior I
腳跟放在墊子上 Rest your heels on the mat
膝蓋骨和大腿往上拉以伸直雙腿 Pull up on your kneecaps and thighs to straighten your legs
站立的腿保持有力 Keep the standing leg strong
膝蓋收向胸口 Bring the knees towards the chest
向前穿越到坐山式 Jump through to Dandasana
右腿擺向右側 Swing your right leg to your right side
抓住腳外側 Take the sides of your feet
雙腿大大打開 Open your legs wide
臀部：Hips:
以坐骨為根基保持平衡 Balance on the sit bones
坐骨向下 Point your sit bones down
左髖保持下沈 keep your left hip down
臀部上抬離開地面 lift your bottom off the mat
背：Back:
啓用收束以保護下後背 Engage your bandhas to protect your lowerback
背部抬高並完全離開墊子 Raise your back completely off the mat
胸腔：Chest:
打開胸腔並抬頭 Open up your chest and lift your head
手臂 & 手：Arms & Hands:
手臂上舉 Arms up
伸直手臂 Straighten your arms
手落低放在膝蓋上 Hands down onto your knees
如果可以的話抓手腕 Hold your wrist if you can
雙手放身體兩側 Hands to your sides
頭：Head:
下巴微微內收 Tuck the chin slightly in
頭碰膝（頭找向膝蓋） Head to knee
下巴著地 Touch your chin to the floor
其他：
身體上抬離開地面 Lift your body off the floor
躺下 Lie down
跳回到山式 Jump to Samasthiti
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