1、Reach strongly through your arms, lifting the rib cage away from the pelvis. 通过手臂强有力地伸展，上提胸腔远离骨盆。

2、This position gently expands the front ribcage and upper abdomen with eachinhalation.

在这个姿势中，每一次吸气中轻柔的伸展胸廓前侧以及上腹部。

3、The rib cage is moderately sprung andextends back to a short and muscularloin.

肋骨适度撑起，向后延伸到短而肌肉发达的腰部。

4、As you breathe, your rib cage shouldexpand front, back, and side to side.

当你呼吸之时，你的胸膛应该向前，后和两边同时扩张。

5、Then lift your rib cage evenly away fromyour pelvis to stretch the circumferenceof your belly.

提起肋骨均等地离开骨盆，伸展腹部四周。

6、When you relax before rotating, yousoften your diaphragm, abdominal, spinal, and rib cage muscles so they're ready for a thorough, satisfying stretch.

在开始扭转前放松，使横膈膜、腹部、脊柱和胸廓周围的肌肉变柔软，以便为他们更彻底和安全地拉伸作好准备。

7、Allow whatever attachment comes upwithin the hips, stomach or rib cage, tobe released in full.

允许任何连线，不管来自于臀部、胃部还是肋骨，均被完全释放。

8、The rectus abdominus, tethers the ribcage to the pelvis.

腹直肌将胸腔拉向盆腔的方向。

9、If necessary, keep one hand on yourstomach just below your rib cage to feelthe movement and rhythm of yourbreath.

如果需要，你可一将一只手放在你的胸廓以下感受整个呼吸运动的节奏。