271、Raise your pelvis over the shoulders, so that the torso is relatively perpendicular to the floor.提起骨盆在肩膀之上，这样躯干相对的垂直于地板。—《瑜伽英語900句》（于伽编译）

272、Walk your hands up your back (toward the floor) without letting the elbows slide too much wider than shoulder width.手往后背的方向移动（向地板的方向），不要让肘分开的太开，超过肩膀的宽度。

273、Inhale and lift your bent knees toward the ceiling, bringing your thighs in line with your torso and hanging the heels down by your buttocks. 吸气，提起弯曲的双膝向天花板，大腿要与躯干在一直线上，脚跟靠近臀部。—《瑜伽英語900句》（于伽编译）

274、Press your tailbone toward your pubis and turn the upper thighs inward slightly. 尾骨压向耻骨，大腿上部内侧轻轻内旋。—《瑜伽英語900句》（于伽编译）

275、Finally inhale and straighten the knees, pressing the heels up toward the ceiling. 最后吸气伸直双膝，脚跟向天花板的方向伸展。—《瑜伽英語900句》（于伽编译）

276、When the backs of the legs are fully lengthened, lift through the balls of the big toes so the inner legs are slightly longer than the outer.腿后侧完全拉长后，从大脚趾球向上提以使腿的内侧比外侧更多地伸展些。—《瑜伽英語900句》（于伽编译）

277、Soften the throat and tongue. 柔软喉咙和舌头。—《瑜伽英語900句》（于伽编译）

278、Firm the shoulder blades against the back, and move the sternum toward the chin. 固定肩胛骨进入背部，移动胸骨向下巴的方向。—《瑜伽英語900句》（于伽编译）

279、Your forehead should be relatively parallel to the floor, your chin perpendicular. 前额要与地面平行，下巴要与地面垂直。—《瑜伽英語900句》（于伽编译）

280、Press the backs of your upper arms and the tops of your shoulders actively into the blanket support, and try to lift the upper spine away from the floor. 积极地把前臂的后侧和肩膀的顶端压向垫子，努力提起脊椎的上部离开地板。—《瑜伽英語900句》（于伽编译）