1、Inhale quickly, then bring you head andchest back down and continue the bodyundulations.

快速吸气，然后带你头部和胸部，继续回到身体对光。

2、Inhale and raise trunk upward as a single unit.

吸气躯干作为一个单位向上抬起。

3、Inhale and lift upper back using back muscles while moving forearms outward until parallel.

吸气并用背部的肌肉抬起上背部，同时移动前臂向外直到平行。

4、To come out of the relaxation, inhale bringing your body and mind slowly back.

结束放松，吸气使你的身体和意识慢慢苏醒。

5、To come out of the relaxation, inhale bringing your body and mind slowly back.

结束放松，吸气使你的身体和意识慢慢苏醒。

6、Count to four as you slowly inhale.

你慢慢吸气时数到四。

7、Be conscious of your stomach rising very gently as you inhale.

并且意识到在你每次吸气时，你的小腹会微微地鼓起。

8、Anyway, always INHALE when lowering theweight to your chest, and exhale to press itback up.

无论如何，经常吸入时的重量降低到您的胸部，呼气按下它备份。

9、Draw energy up through you, with the inhale, and hold it in place on the

exhale.

用吸气来提升你体能的能量，呼气时将能量保持在原位。

10、Extend each inhale and exhale, inhale deep into your belly, and allow yourself to relax.

延长每一次吸气和呼气，允许自己放松下来。

11、Now, as you both inhale and exhale through your nose, direct the breath again slowly across the back of your throat.

现在，当你吸气和呼气的时候都用鼻子，引导你的气息再一次的慢慢的通过你喉咙的后部。

12、Inhale and slowly extend the right leg, then the left, pushing through the heels.

吸气，慢慢的伸展右腿，然后左腿，让腿通过脚跟向外推。

13、Inhale deep and hold the breath.

深吸气然后屏息。