? ? Mountain pose standing ready, holding the chest, pubic lift, tighten the abdomen, buttocks, shoulders relaxed. Hands naturally placed on both sides of the body, the eyes to the front.
? ? 山式站姿準備回懦，保持胸部冻辩、恥骨上提旨枯，收緊腹部家厌、臀部，雙肩放鬆怜森。雙手自然放於身體兩側(cè)畏鼓，目視正前方拘悦。?
? ? Inhale, hands on both sides of the body by overhead, stretching on both sides of body.
? ? 吸氣邻吞，雙手經(jīng)身體兩側(cè)高舉過頭頂组题，拉伸軀乾兩側(cè)。
? ? Exhale, fold the hips, the body down, hands down on both sides of the legs, abdomen, chest, followed by the thigh.?
? ? 呼氣抱冷，折疊髖部崔列，身體向下，雙手落於雙腳兩側(cè)旺遮，腹峻呕、胸依次貼靠大腿面。?
? ? Inhale, look up, extend the spine, visual eyebrows, keep your abdominal muscles tighten.
? ? 吸氣趣效，抬頭，延伸脊柱猪贪，目視眉心跷敬，保持腹部肌肉收緊。
? ? Exhale, bend the knees, feet back into the plank.
? ? 呼氣热押，微屈雙膝西傀，雙腳向後進入板式。?
? ? Exhale, bend your elbows, chest down between your hands.
? ? 呼氣桶癣，曲手肘拥褂，胸部落於兩手之間。?
? ? Inhale, arms push the body up, put on the chest, knees off the ground.
? ? 吸氣牙寞，手臂推動身體向上饺鹃，上提胸腔，雙膝離地间雀。?
? ? Exhale, lift the hips, push the hips up, the heel off the ground, show the Downward Facing Dog. Holding three breathing.
? ? 呼氣悔详，髖部上提，將臀部向上推送惹挟， 腳跟抬離地面茄螃，呈下犬式。保持三個呼吸连锯。?
? ? Inhale and straighten your legs. Move to the middle of the mat with both hands, right knee bent hook left ankle, completed a simple crossing to sitting, sitting at right angles.
? ? 吸氣归苍，伸直雙腿用狱。雙手移至墊子中間，曲右膝右腳勾住左腳踝拼弃，完成簡易的穿越至坐立夏伊，呈直角坐姿。
? ? Hands naturally placed on both sides of the hips, knees bent heel point, the lying on the mat.
? ? 雙手自然放於臀部兩側(cè)肴敛，屈雙膝腳跟點地署海，仰臥在墊子上。?
? ? Inhale, tighten the abdomen, hands supporting the back, legs up, was shoulder stand pose. Inner elbow adduction, toe back hook.Holding five breathing.
? ? 吸氣医男，腹部收緊砸狞，雙手支撐中背部，雙腿向上镀梭，呈肩倒立刀森。肘部內(nèi)收，腳趾回勾报账。保持五個呼吸研底。?
? ? Exhale, bend your knees, keep a stable body and feet falling back on top of the head, feet together, tiptoe back to hook. Your hands folded, arms straight, hands under the strong pressure of the mat. Holding three breathing.
? ? 呼氣，屈膝透罢，保持身體穩(wěn)定榜晦，雙腳向後落於頭部上方，雙腳併攏羽圃，腳尖回勾乾胶。雙手交握，伸直雙臂朽寞，雙手有力下壓墊面识窿。保持三個呼吸。?
? ? Exhale, bend your knees, so that the knee is completely close to the ground, knees on both sides of the ear, keeping the toes extended, arms remain straight. Keeping the Ear Pressure Shoulder Stand Pose.
? ? 呼氣脑融，彎曲雙膝喻频，使膝蓋完全貼靠地面，雙膝位於耳朵兩側(cè)肘迎，保持腳趾伸展甥温，手臂依然保持伸直。呈壓耳肩倒立妓布。
? ? Inhale, straighten your legs, hands care by the waist. Legs in turn was the Full Lotus Pose, hands held onto the knees, palms pressed under your knees, back straight, keeping the center of gravity and stability. Holding five breathing.
? ? 吸氣窿侈，伸直雙腿，雙手托靠腰部秋茫。雙腿依次盤至全蓮花史简，兩手扶住雙膝，膝蓋下壓手掌，背部挺直圆兵，保持重心穩(wěn)定跺讯。保持五個呼吸。
? ? Beginners can prop both hands on the lower back, waist, to maintain balance.
? ? 初學者可將雙手托靠下背部殉农、腰部刀脏，保持平衡。?
? ? Exhale, knees abutting the chest, hands surrounded by knees from the thigh. Holding five breathing.
? ? 呼氣超凳，膝蓋貼靠胸部愈污，雙手從大腿外側(cè)環(huán)抱雙膝。保持五個呼吸轮傍。
? ? Exhale, legs remain full lotus, untie the hands, elbows, the hips landing. Lift the chest, head point, the hands grasp the feet.
? ? 呼氣暂雹，雙腿繼續(xù)保持全蓮花，解開雙手创夜，手肘撐地粥航，臀部落地漓柑。胸部向上抬起涵但，頭頂點地履腋，雙手抓住雙腳。?
? ? Inhale, hands, feet turn untied. Keeping the head and hips stable. Lift your legs up with the ground at a 45 degree angle. While the arm lifted up, parallel to the legs. Holding five breathing.
? ? 吸氣檬贰，雙手姑廉、雙腳依次解開。保持頭頂和臀部穩(wěn)定翁涤。雙腿向上抬起與地面呈45度夾角桥言。同時手臂向上抬起，保持與雙腿平行迷雪。保持五個呼吸。?
? ? Exhale, head down, his hands pressing the ground, lift the hips up, feet back down on top of the head.
? ? 呼氣虫蝶，頭部回落章咧，雙手按壓地面，將臀部向上抬起能真，雙腳向後落於頭部上方赁严。?
? ? Right leg sideways open, put his hands on both sides of the head, with palm facing the feet, bend the right knee point, the tightening of the abdomen, pushing the body up, complete a simple flip.
? ? 右腿向旁側(cè)打開，雙手放於頭部兩側(cè)粉铐，掌跟朝向雙腳疼约，曲右膝點地，收緊腹部蝙泼，推身體向上程剥，完成簡易的翻轉(zhuǎn)。
? ? Facing Dog Pose under preparation, knees bent and feet off the ground. Buttocks toward the ceiling and feel sciatic upward impetus. Holding three breathing.
? ? 下犬式準備汤踏，可微屈膝织鲸，腳跟抬離地面舔腾。 保持三個呼吸。?
? ? Inhale, straighten your legs, center of gravity forward, was the plank.
? ? 吸氣搂擦，伸直雙腿稳诚，重心向前，呈板式瀑踢。?
? ? Exhale, bend your elbows, chest down between your hands.
? ? 呼氣扳还，彎曲手肘，胸部落於兩手之間橱夭。?
? ? Inhale, arms push the body up, put on the chest, knees off the ground, came to the Dog Pose.
? ? 吸氣氨距，手臂推動身體向上，上提胸腔徘钥，雙膝離地衔蹲，來到上犬。?
? ? Exhale, lift the hip, back to hook the toes, bend your knees, kneeling mat stand. Hands pay deduction, elbow brace. Head down between your hands, back of the head abutting palm.
? ? 呼氣呈础，髖部上提舆驶，回勾腳趾，彎曲雙膝而钞，跪立於墊面沙廉。雙手交扣，手肘撐地臼节。頭頂落於雙手之間撬陵，後腦勺貼靠手掌。?
? ? Inhale, back to hook the toes, straight legs, feet moving toward the head, slow off the ground, into the Headstand Pose.
? ? 吸氣网缝，回勾腳趾巨税，伸直雙腿，雙腳向頭部方向移動粉臊，緩慢離開地面草添，進入頭倒立。
? ? Tighten the abdomen, the body perpendicular to the ground, toes back hook. Within coccyx income, keeping the neck, spine straight.
? ? 收緊腹部扼仲，身體垂直地面远寸，腳尖回勾。尾骨內(nèi)收屠凶，保持頸部驰后、脊柱挺直。?
? ? Exhale, legs slow down.Kneeling on the mat, untie the hands, arms stretched forward, head point, the infant formula relax.
? ? 呼氣矗愧，雙腿緩慢落下灶芝。跪坐於墊面，解開雙手，手臂向前伸直监署，頭頂點地颤专，嬰兒式放鬆。?
? ? Inhale, got back to being, in your hands with the aid of full-lotus sit on the mat. Your hands with the natural wisdom fingerprints, were placed on top of the knees, breath.
? ? 吸氣钠乏，起身回正栖秕，在雙手的輔助下以全蓮花坐立於墊面。雙手呈智慧手印自然放於雙膝之上晓避，調(diào)整呼吸簇捍。
? ? Inhale, right hand grasp the right big toe from the rear side of the back, left arm extended upward, open the shoulders, around the back, grasping your left big toe. Back straight, holding three breathing.
? ? 吸氣，右手從背部後側(cè)抓住右腳大腳趾俏拱，左手臂向上伸展暑塑，打開雙肩，繞過後背锅必，抓左腳大腳趾事格。背部挺直，保持三個呼吸搞隐。?
? ? Exhale, release your hands.
? ? 呼氣驹愚，松開雙手。?
? ? Inhale, arms extended upward, on the chest in prayer, breath.
? ? 吸氣劣纲，手臂向上伸展逢捺，於胸前合掌，調(diào)整呼吸癞季。?
? ? Exhale, namaste finished practicing.
? ? 呼氣劫瞳，合十禮結(jié)束練習。
