【第30篇·楊子】 常用的口令詞（八）

1.come down to 90 degrees

向下回到90度

2.slightly release and bend your knees

稍微放鬆和彎曲膝蓋

3.draw your knees into your chest

膝蓋收向胸腔

4.bend the front leg

前腿屈膝

5.bring your thighs and your ribs togeher 大腿和肋骨貼緊

6.keep your knees together

雙膝保持併攏

7.open your legs wide

雙腿大大打開

8.take hold of the outside of your feet

抓住雙腳外側

9.roll up to the balance point

向上滾至平衡點

10.keep your left hip down

左髖保持下沈

11.position your pelvis forward

骨盆朝前

12.bend your torso forward

身體向前彎曲

13.lift your back up off the floor

背部上抬離開地面

14.maintain the length in the neck

保持頸部的伸展

15.maintain the length in the spine

保持脊椎的長度

16.square your shoulders

肩膀放平

17.open the front of your body

打開身體前側

18.the eye of elbow is pointing towards each other

肘眼相對

19.join index fingers and thumbs

食指和大拇指相觸

20.press through your index knuckles

食指關節往下壓

21.exhale, lie down

呼氣，躺下

22.exhale, hands to your sides

呼氣，雙手回到兩側

23.do not hold the breath

不要屏氣/憋氣