Samasthiti:山式

 Stand with both feet together. 双脚并拢站立。

 Legs active.双腿活跃收紧。

 Engage the bandhas. 收紧身体的三个能量中心（喉锁、腹锁、底锁）。

 Breathe deep.深呼吸。

1.     Inhale, bend your knees and raise your both arms.吸气，弯曲膝盖，同时手臂上举。 Gaze at the thumbs.眼睛注视大拇指。

2.     Exhale, fold forward. 呼气，身体向前折叠。

    Straighten the legs chest toward the knees.伸直双腿，胸腔向膝盖伸展。

3.     Inhale, lengthen the spine gaze to the horizon.吸气，伸展脊柱，眼睛向前直视。

4.     Exhale, step or jump back to Chaturanga. 呼气，向后走或者跳到四点支撑棍式。

    You may hover one inch from the floor or take your torso fully down to the earth.你可以让身体离开地面一些或者将身体放在地面上。

5.     Inhale,straighten the arms to upward facing dog. 吸气，手臂伸直到上犬式。

    Engage the legs, lift the chest high.双腿收紧，胸腔抬高。

6.     Exhale back to downward facing dog.呼气到下犬式。

7.     Inhale, step forward with your right foot. Between your hands.吸气，右脚向前迈到双手之间。

    Exhale, left foot in and outer edge down.呼气，左脚向内，脚外缘落地。

    Inhale, raise your hands over your head, arms straight until palms touch.吸气，双手举过头上，手臂伸直直到手掌碰触。

8.     Exhale, place your hands on the floor, lower your body down to plank and exhale to Chaturanga.呼气，双手落在地面，身体返回到板式，继续呼气到四点支撑式。

9.     Inhale, straighten the arms to upward facing dog. 吸气，伸直手臂到上犬式。

    Engage the legs, lift the chest high.双腿收紧，胸腔抬高。

10.  Exhale, lengthen the spine from sacrum through the top of your head.吸气，脊柱从骶骨到头顶完全伸展。

    Downward facing dog.下犬式。

11.  Inhale, step forward with your left foot. Between your hands. 吸气，左脚向前到两手中间。

    Exhale, right foot in and outer edge down.呼气，右脚内收脚外缘落地。

    Inhale, raise your hands over your head, arms straight until palms touch.吸气，手臂向上伸展，伸直手臂直到手掌碰触。

12.  Exhale, place your hands on the floor and lower your body down to the plank.呼气，双手落下，身体向下到板式。

     Exhale to Chaturanga.继续呼气到四点支撑式。

13.   Inhale,Upward facing dog.吸气，上犬。

14.   Exhale downward facing dog. 呼气下犬。

      5 deep ujiyi breaths.5个深长的喉呼吸。

15.   Inhale jump or walk the feet toward the hands. 吸气，双脚向前走或者跳到两手。       Lengthen the spine gaze to the horizon.伸展脊柱向前看。

16.   Exhale, fold forward. 呼气，向下折叠。

      Gaze at the thumbs.眼看大拇指。

17.   Inhale, bend the knees and raise the both arms over the head.吸气，弯曲膝盖同时伸展手臂到头上。

     Gaze at the thumbs.眼睛注视大拇指。

Samasthiti: Exhale hands to the center.山式：呼气双手回到胸前。