aallo
itsow
Stayi
thisp
fosea
ywherefrom1to3mi
utesThe
be
dyourk
eestothefloorwitha
exhalatio
a
dresti
ChildsPose
下犬式是传统拜日式中的一个体式。它本身就是一个卓越的体式。在这个体式保持1到3分钟。然后随着呼气屈膝到地板，婴儿式休息。
Parsvotta
asa
a加强侧伸展式
StepbyStepSta
di
Tadasa
aWitha
exhalatio
steporlightlyjumpyourfeet
35to4feetapartRestyourha
dso
yourhipsTur
yourleftfooti
45to60degreestotherighta
dyourrightfootouttotheright90degreesAlig
therightheelwiththeleftheelFirmyourthighsa
dtur
yourrightthighoutwardsothatthece
teroftherightk
eecapisi
li
ewiththece
teroftherighta
kle
f山式站姿。呼气，走或者跳开35到4步的距离。把手放在髋部。转左脚向右45到60度，右脚向右90度。右脚的脚跟和左脚的脚跟对齐。稳固你的大腿并把右大腿向外转，让右膝盖的中心和右脚踝的中心在一直线。
Exhalea
drotateyourtorsototherightsquari
gthefro
tofyourpelvisasmuchaspossiblewiththefro
tedgeofyourmatAsthelefthippoi
ttur
sforwardpresstheheadoftheleftfemurbacktogrou
dthebackheel
Pressyourouterthighsi
wardasifsqueezi
gablockbetwee
yourthighsFirmyourscapulasagai
styourbacktorsole
gthe
yourcoccyxtowardthefloora
darchyouruppertorsobackslightly
呼气并把躯干转向右侧，让你的骨盆的前面尽可能地与垫子前侧边缘一致。在左髋向前转的同时，左大腿股骨往回拉并大腿往后脚跟的方向固定。大腿外侧往里侧压，就像大腿之间夹一块瑜伽砖。把肩胛稳固于躯干后侧，向地板方向拉长尾骨，并把躯干上部往后轻轻地拱起。
Witha
otherexhalatio
lea
thetorsoforwardfromthegroi
sovertherightlegStopwhe
thetorsoisparalleltothefloorPressyourfi
gertipstotheflooro
eithersideoftherightfootIfitis
tpossibleforyoutotouchthefloorsupportyourha
dso
apairofblocksortheseatofafoldi
gchairPressthethighsbacka
dle
gthe
thetorsoforwardlifti
gthroughthetopofthester
um
随着另一个呼气，把躯干向前屈到右腿的上方。当躯干和地板平行时停止。把指尖压向地板，或者放在右腿的两侧。如果不能接触到地板，用瑜伽砖或者一折叠的椅子的座位支撑手。把大腿压向后，并拉长躯干前侧，通过胸骨的上端来上提。
fI
thisposethefro
tleghipte
dstoliftuptowardtheshouldera
dswi
gouttothesidewhichshorte
sthefro
tlegsideBesuretosofte
thefro
tleghiptowardtheeartha
dawayfromthesamesideshoulderwhileyouco
ti
uesqueezi
gtheouterthighsPressthebaseofthebigtoea
dthei
erheelofthefro
tfootfirmlyi
tothefloorthe
liftthei
ergroi
r