（一）腿&腳：Legs&Feet:

腳后跟抵住會陰：Positioning your heel against your perineum

保持左腳貼緊右大腿內側：Keep the left foot pressing into the right inner thigh

保持雙腿啟動：Keep your legs active

雙腿交叉圆到，上提：Cross your legs and lift up

右腿盤半蓮花：Take the right leg into half lotus

左膝正對地面：Left knee pointing down towards the floor

伸展打開腿部后側：Open the back of the legs

雙腿保持與地面平行：Keep the legs parallel with the ground

直腿上抬：Lift up with straight legs

膝蓋往墊子上壓：Press your knees to the mat

（二）髖部：Hips:

尾骨內扣：Tuck your tailbone down

骨盆朝前：Position your pelvis forward

坐骨水平：Allow the sitting bones to be level

髖關節(jié)放松：Release your hip joints

（三）背：Back:

拱背：Round the back

保持脊椎的伸展：Maintaining the extension in your spine

保持下背的長度和力量：Maintain the length and strength in your lower back

（四）腹部&胸腔：Abdomen&Chest:

肚臍向前貼向大腿：Bring your navel forward to your thigh

胸腔貼向膝蓋：Chest to the knees

保持恥骨和胸骨之間的長度：Maintain the length between your pubic bone and sternum

（五）肩&頸：Shoulders&Neck:

肩胛骨展開：Shoulder blades move away from each other

頸部保持放松 ：Neck remains free

肩膀往下旋轉：Rolling your shoulders down

肩膀放平：Square your shoulders

手臂&手：Arms&Hands:

雙手合十：Press the palms together

雙手背后反祈禱：Hands in prayer position behind your back

手肘上抬? Let your elbows raise

伸展雙臂：Extend your arms

雙手扶髖：Hands on the waist

右手抓住左手腕：Hold your left wrist with your right hand

（六）頭：Head:

下巴往下接觸地面：Move the chin down towards the ground

目光穩(wěn)定：Keeping your gaze steady

目視前方：Gaze forward

眼睛注視左手指尖：Gaze at your left finger tips

（七）呼吸：Breath:

深長穩(wěn)定地呼吸：Allow your breath to be deep, long and steady

每個體式保持5次呼吸：Take 5 breaths in each posture

呼吸穩(wěn)定老客，身體放松：Steady the breath, relax the body