（一）腿&脚：Legs&Feet:
脚后跟抵住会阴：Positioning your heel against your perineum
保持左脚贴紧右大腿内侧：Keep the left foot pressing into the right inner thigh
保持双腿启动：Keep your legs active
双腿交叉，上提：Cross your legs and lift up
右腿盘半莲花：Take the right leg into half lotus
左膝正对地面：Left knee pointing down towards the floor
伸展打开腿部后侧：Open the back of the legs
双腿保持与地面平行：Keep the legs parallel with the ground
直腿上抬：Lift up with straight legs
膝盖往垫子上压：Press your knees to the mat
（二）髋部：Hips:
尾骨内扣：Tuck your tailbone down
骨盆朝前：Position your pelvis forward
坐骨水平：Allow the sitting bones to be level
髋关节放松：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
保持下背的长度和力量：Maintain the length and strength in your lower back
（四）腹部&胸腔：Abdomen&Chest:
肚脐向前贴向大腿：Bring your navel forward to your thigh
胸腔贴向膝盖：Chest to the knees
保持耻骨和胸骨之间的长度：Maintain the length between your pubic bone and sternum
（五）肩&颈：Shoulders&Neck:
肩胛骨展开：Shoulder blades move away from each other
颈部保持放松 ：Neck remains free
肩膀往下旋转：Rolling your shoulders down
肩膀放平：Square your shoulders
手臂&手：Arms&Hands:
双手合十：Press the palms together
双手背后反祈祷：Hands in prayer position behind your back
手肘上抬 Let your elbows raise
伸展双臂：Extend your arms
双手扶髋：Hands on the waist
右手抓住左手腕：Hold your left wrist with your right hand
（六）头：Head:
下巴往下接触地面：Move the chin down towards the ground
目光稳定：Keeping your gaze steady
目视前方：Gaze forward
眼睛注视左手指尖：Gaze at your left finger tips
（七）呼吸：Breath:
深长稳定地呼吸：Allow your breath to be deep, long and steady
每个体式保持5次呼吸：Take 5 breaths in each posture
呼吸稳定，身体放松：Steady the breath, relax the body