Sun Salutation A
太陽(yáng)致敬式A（英文簡(jiǎn)易版）
Mountain Position
Arms behind your back.
Roll your shoulders back and down.
Heels together.
Tighten your core muscles.
Feel your foundation.
山式站立唆姐。
雙臂放在身體后側(cè)。
雙肩往后往下刃宵。
雙腳并攏刁绒。
收緊核心肌群。
感受根基的建立龙填。
1. Inhale: Raise your hands up,palms together. Eyes on your thumbs. 吸氣封断，手臂兩側(cè)向上合掌而昨。眼睛看向大拇指的方向。
2. Exhale: Fold forward your upper body with a straight back. Hands next to your feet. 呼氣惭婿，折疊上身拉長(zhǎng)背部往前往下不恭。手放在腳的兩側(cè)。
3. Inhale: Lift your head up , straighten and extend your spine. Eyes forward. 吸氣财饥，抬頭换吧，脊椎伸展。目視前方钥星。
4. Exhale: Place your palms down and one big step backward , bend your elbows and straighten your legs to plank position. 呼氣沾瓦，手掌置于地面，往后一大步伸直雙腿 同時(shí)屈肘 來(lái)到木板式
5. Inhale: Upward facing dog. Move forward谦炒，Lift your chest up and open. 吸氣贯莺，上犬式。身體前移宁改，胸腔往上擴(kuò)張缕探。
6. Exhale: Downward facing dog. ?Take 5 deep breaths. Lift your sit bones up and to the sky, press your heels down. Tighten your thigh muscles. Relax your head, eyes on your toes. Extend your spine，hold your ribs back .呼氣透且，下犬式撕蔼。保持五次呼吸。坐骨往上盡量提升秽誊，腳跟壓在地面上鲸沮。收緊大腿肌肉。放松頭部锅论，眼睛看腳趾讼溺。伸展拉長(zhǎng)脊椎，肋骨回收最易。
7. Inhale: Step forward to center of your hands. Lift your head up, straighten your spine. Eyes forward. 吸氣怒坯，一大步跨回到手中間，抬頭藻懒，伸直脊椎剔猿。目視前方。
8. Exhale: Fold forward your upper body close to your thighs. 呼氣嬉荆，折疊身體靠近雙腿归敬。
9. Inhale: Raise your arms. Stand up. Place your palms together. Eyes on your thumbs. 吸氣，手臂兩側(cè)向上合掌脸候，起立和二，眼睛看向大拇指方向渺杉。
10. Exhale: Hands to chest center, hands to Namaste. Mountain position.呼氣彩扔，雙手拉回胸前羞秤。（印度）合十禮蕉拢。山式站立场斑。
