【第32篇·楊子】瑜伽體式實用英語（十一）

反台式 / 東方延展式（ Reverse Tabletop Pose ）

Purvattanasana has 15 vinyasas, of which the 8th is the state of the asana.

東方延展式由15個動作串聯而成，其中第八個動作是真正的體位法。

Purvattanasana purifies and strengthens the heart, anus, spinal column, and waist.

東方延展式可以清潔並強化心臟、肛門、脊柱、以及腰部。

Push through your feet

雙腳下壓

Pull up on your kneecaps and thighs

膝蓋骨和大腿往上提

Lift yourself through your pubic bone

通過恥骨上抬身體

Relax your buttocks

放鬆臀部

draw in your abdomen

收腹

increase the lift through your chest

通過胸腔把身體上抬

slowly roll your head backward

慢慢地把頭轉向後

Press strongly through your palms

手掌用力下壓

Feel the resulting stretch from the ends of your toes to the tip of  your nose

感受從腳尖到鼻尖的伸展