1、Firm your scapulas against your back and draw them down toward the coccyx.稳固肩胛骨进入背中并向下拉向尾骨的方向。

2、The coccyx is a small bone at the baseof the spine.

尾骨是脊骨底部的一块小骨。

3、Extend low back so coccyx movesdownward toward mat.

伸展下背部使尾骨向下靠近垫子。

4、Hold your maximum position for15 to30 seconds, then come up with aninhalation by pressing actively throughthe back heel and dragging the coccyx first down and then into the pelvis.

在你最大限度的体式保持15到30秒，然后随着呼气，通过把后脚跟积极地压向地板和先把尾骨拉向下进入骨盆再起来。

5、Firm your scapulas against your back torso, lengthen your coccyx toward the floor, and arch your upper torso back slightly.

把肩胛稳固于躯干后侧，向地板方向拉长尾骨，并把躯干上部往后轻轻地拱起。