1、Place a yoga block under your sacrum at whatever height is comfortable for you.

将一块瑜伽砖放在骶骨下方，高度以你的感觉舒适度为准。

2、Other students prefer the legs together, to release the sacrum or make the sensations more evenly along the spine;

另一些学员更喜欢双腿并拢来释放骶骨或让感觉沿着脊柱均匀分布；

3、Even though you are drawing your thighs into the backs of your legs strongly, tuck your sacrum underneath.

即使强烈地拉你的大腿进入你腿后侧，也要向下塞骶骨。

4、Remember that sitting in and of itself "unlocks" the sacrum and the ilium.

记住，坐式本身就会打开骶骨和髂骨之间的“锁”。

5、When it comes to twists, the only way to prevent further injury and discomfort is to meticulously move the pelvis and sacrumtogether.

做扭转体式时，避免不适和进一步伤害的唯一方法，就是将你的骶骨和骨盆看做一个整体，小心的同向移动。

6、In standing poses be careful of any asymmetrical position that could cause the pelvis and sacrum to move in different directions.

站立式中，要小心所有可能引起骨盆和骶骨的异向运动的不对称的体式。

7、Both Baddha Konasana and Upavistha Konasana unlock the sacroiliac joint and potentially strain the transverse ligaments of the sacrum, particularly if you bend forward.

束角式和坐角式，同样会打开骶髂关节之“锁”，前屈时也向骶骨周围的横向韧带增加了潜在压力。

8、It’s important to feel comfortable so use blankets or cushions under your head, back or sacrum.

由于舒适放松是第一位的，所以在你的头部，背部和骶骨处要垫放毯子或者垫子。

9、As you begin to bend forward, the spine moves while the pelvis and sacrum tend to remain behind, especially on the side with the knee drawn back.

当你上体前屈时，脊椎向前移动，但骨盆和骶骨却要保持在原处，特别是屈膝的一侧。

10、Since the muscles in the abdomen and lower back play an important role in preventing collapse, move the navel toward the spine and lift the sacrum away from the lumbar spine.

此过程中，腹部和下背部肌肉的作用非常重要，所以你需要将肚脐内收，同时把骶骨向上提。

11、Then lengthen your tailbone and sacrumas your thighbones descend toward your hamstrings.

然后，拉伸你的尾骨和骶骨，大腿骨沉向腿筋。

12、If you are in Trikonasana to the left the action you want is to take the left side of your sacrum forward (the lower side) as you take your inner right groin back.

假如你是在三角式的左侧，你要做的动作是把骶骨的左侧向前（下部），就像你把内侧的腹股沟拉回。

13、Firm the sacrum and shoulder blades against the back and lengthen the front torso through the top of the sternum.

稳固骶骨和肩胛骨向后并通过胸骨的顶端来拉长躯干前侧。