1、Stand with the bases of your big toes touching, heels slightly apart (so that your second toes are parallel).站姿，大脚趾的根部相触，脚跟稍微分开（这样你的第二个脚趾是平行的）。—《瑜伽英語900句》（于伽编著）

2、Lift and spread your toes and the balls of your feet, then lay them softly down on the floor.抬起并伸展你的脚趾和腳趾球，并把它们轻轻地放在地板上。—《瑜伽英語900句》（于伽编著）

3、Rock back and forth and side to side. Gradually reduce this swaying to a standstill, with your weight balanced evenly on the feet.前后两边摆动身体。慢慢减少这种摆动到停顿，你的重量均匀平衡在脚上。—《瑜伽英語900句》（于伽编著）

4、Firm your thigh muscles and lift the knee caps, without hardening your lower belly. 稳固大腿肌肉，膝盖上提，不要使小腹僵硬。—《瑜伽英語900句》（于伽编著）

5、Lift the inner ankles to strengthen the inner arches, then imagine a line of energy all the way up along your inner thighs to your groins, and from there through the core of your torso, neck, and head, and out through the crown of your head. 提起内侧脚踝来加强内侧足弓，然后想象一个能量线从大腿内侧到腹股沟，并从那里通过你的躯干，脖子和头的核心，并通过头顶。—《瑜伽英語900句》（于伽编著）

6、Turn the upper thighs slightly inward. 大腿上部轻微向内旋。—《瑜伽英語900句》（于伽编著）

7、Lengthen your tailbone toward the floor and lift the pubis toward the navel.向地板的方向延长尾骨并向肚脐的方向提起耻骨。—《瑜伽英語900句》（于伽编著）

8、Press your shoulder blades into your back, then widen them across and release them down your back. 将肩胛骨压入背部，然后将其展开并将它们放回背部。—《瑜伽英語900句》（于伽编著）

9、Without pushing your lower front ribs forward, lift the top of your sternum straight toward the ceiling. 不要把前侧肋骨的下端往前推，抬起你的胸骨的上端向天花板的方向。—《瑜伽英語900句》（于伽编著）

10、Widen your collarbones. 阔展你的锁骨。—《瑜伽英語900句》（于伽编著）