1.Stand with your feet hip-width apart. 双脚分开骨盆宽站立。

2.Feet should point straight ahead. 双脚指向前方。

Judge this by a line between your second and third toes back to your ankle. 通过从第二、三脚趾到脚踝的这根线来判断双脚是不是朝前的。

Do not try to make your feet paraller by the inner borders of your feet. 不要用双脚的内缘来让双脚平行。（Because the front of your foot is wider than the heel. 因为前脚掌比脚跟宽)

3.Lift your kneecaps. 膝关节上提。

Do not lock your knees backward. 膝关节不要向后锁死。

4.Gently bring the weight of your pelvis back. 轻轻将骨盆向后移。

Outer hip would now be in line with outer anklebone. 髋部的外侧到脚踝外侧呈一条直线。

5.Draw your shoulder blades down and slight together. 肩胛骨向后向下移。

6.Slightly drop your chin. 下巴微收。

7.Keep the neutral curves of your spine. 保持脊柱的自然曲度。

8.Feel the breath moves in the back of your body as well as in the front. 感受气息在身体的前侧和后侧同样的流动。