Mountain pose standing ready, holding the chest, pubic lift, tighten the abdomen, buttocks, shoulders relaxed. Hands naturally placed on both sides of the body, the eyes to the front.

    山式站姿準備，保持胸部、恥骨上提，收緊腹部、臀部，雙肩放鬆。雙手自然放於身體兩側，目視正前方。 

    Inhale, hands on both sides of the body by overhead, stretching on both sides of body.

    吸氣，雙手經身體兩側高舉過頭頂，拉伸軀乾兩側。

    Exhale, fold the hips, the body down, hands down on both sides of the legs, abdomen, chest, followed by the thigh. 

    呼氣，折疊髖部，身體向下，雙手落於雙腳兩側，腹、胸依次貼靠大腿面。 

    Inhale, look up, extend the spine, visual eyebrows, keep your abdominal muscles tighten.

    吸氣，抬頭，延伸脊柱，目視眉心，保持腹部肌肉收緊。

    Exhale, bend the knees, feet back into the plank.

    呼氣，微屈雙膝，雙腳向後進入板式。 

    Exhale, bend your elbows, chest down between your hands.

    呼氣，曲手肘，胸部落於兩手之間。 

    Inhale, arms push the body up, put on the chest, knees off the ground.

    吸氣，手臂推動身體向上，上提胸腔，雙膝離地。 

    Exhale, lift the hips, push the hips up, the heel off the ground, show the Downward Facing Dog. Holding three breathing.

    呼氣，髖部上提，將臀部向上推送， 腳跟抬離地面，呈下犬式。保持三個呼吸。 

    Inhale and straighten your legs. Move to the middle of the mat with both hands, right knee bent hook left ankle, completed a simple crossing to sitting, sitting at right angles.

    吸氣，伸直雙腿。雙手移至墊子中間，曲右膝右腳勾住左腳踝，完成簡易的穿越至坐立，呈直角坐姿。

    Hands naturally placed on both sides of the hips, knees bent heel point, the lying on the mat.

    雙手自然放於臀部兩側，屈雙膝腳跟點地，仰臥在墊子上。 

    Inhale, tighten the abdomen, hands supporting the back, legs up, was shoulder stand pose. Inner elbow adduction, toe back hook.Holding five breathing.

    吸氣，腹部收緊，雙手支撐中背部，雙腿向上，呈肩倒立。肘部內收，腳趾回勾。保持五個呼吸。 

    Exhale, bend your knees, keep a stable body and feet falling back on top of the head, feet together, tiptoe back to hook. Your hands folded, arms straight, hands under the strong pressure of the mat. Holding three breathing.

    呼氣，屈膝，保持身體穩定，雙腳向後落於頭部上方，雙腳併攏，腳尖回勾。雙手交握，伸直雙臂，雙手有力下壓墊面。保持三個呼吸。 

    Exhale, bend your knees, so that the knee is completely close to the ground, knees on both sides of the ear, keeping the toes extended, arms remain straight. Keeping the Ear Pressure Shoulder Stand Pose.

    呼氣，彎曲雙膝，使膝蓋完全貼靠地面，雙膝位於耳朵兩側，保持腳趾伸展，手臂依然保持伸直。呈壓耳肩倒立。

    Inhale, straighten your legs, hands care by the waist. Legs in turn was the Full Lotus Pose, hands held onto the knees, palms pressed under your knees, back straight, keeping the center of gravity and stability. Holding five breathing.

    吸氣，伸直雙腿，雙手托靠腰部。雙腿依次盤至全蓮花，兩手扶住雙膝，膝蓋下壓手掌，背部挺直，保持重心穩定。保持五個呼吸。

    Beginners can prop both hands on the lower back, waist, to maintain balance.

    初學者可將雙手托靠下背部、腰部，保持平衡。 

    Exhale, knees abutting the chest, hands surrounded by knees from the thigh. Holding five breathing.

    呼氣，膝蓋貼靠胸部，雙手從大腿外側環抱雙膝。保持五個呼吸。

    Exhale, legs remain full lotus, untie the hands, elbows, the hips landing. Lift the chest, head point, the hands grasp the feet.

    呼氣，雙腿繼續保持全蓮花，解開雙手，手肘撐地，臀部落地。胸部向上抬起，頭頂點地，雙手抓住雙腳。 

    Inhale, hands, feet turn untied. Keeping the head and hips stable. Lift your legs up with the ground at a 45 degree angle. While the arm lifted up, parallel to the legs. Holding five breathing.

    吸氣，雙手、雙腳依次解開。保持頭頂和臀部穩定。雙腿向上抬起與地面呈45度夾角。同時手臂向上抬起，保持與雙腿平行。保持五個呼吸。 

    Exhale, head down, his hands pressing the ground, lift the hips up, feet back down on top of the head.

    呼氣，頭部回落，雙手按壓地面，將臀部向上抬起，雙腳向後落於頭部上方。 

    Right leg sideways open, put his hands on both sides of the head, with palm facing the feet, bend the right knee point, the tightening of the abdomen, pushing the body up, complete a simple flip.

    右腿向旁側打開，雙手放於頭部兩側，掌跟朝向雙腳，曲右膝點地，收緊腹部，推身體向上，完成簡易的翻轉。

    Facing Dog Pose under preparation, knees bent and feet off the ground. Buttocks toward the ceiling and feel sciatic upward impetus. Holding three breathing.

    下犬式準備，可微屈膝，腳跟抬離地面。 保持三個呼吸。 

    Inhale, straighten your legs, center of gravity forward, was the plank.

    吸氣，伸直雙腿，重心向前，呈板式。 

    Exhale, bend your elbows, chest down between your hands.

    呼氣，彎曲手肘，胸部落於兩手之間。 

    Inhale, arms push the body up, put on the chest, knees off the ground, came to the Dog Pose.

    吸氣，手臂推動身體向上，上提胸腔，雙膝離地，來到上犬。 

    Exhale, lift the hip, back to hook the toes, bend your knees, kneeling mat stand. Hands pay deduction, elbow brace. Head down between your hands, back of the head abutting palm.

    呼氣，髖部上提，回勾腳趾，彎曲雙膝，跪立於墊面。雙手交扣，手肘撐地。頭頂落於雙手之間，後腦勺貼靠手掌。 

    Inhale, back to hook the toes, straight legs, feet moving toward the head, slow off the ground, into the Headstand Pose.

    吸氣，回勾腳趾，伸直雙腿，雙腳向頭部方向移動，緩慢離開地面，進入頭倒立。

    Tighten the abdomen, the body perpendicular to the ground, toes back hook. Within coccyx income, keeping the neck, spine straight.

    收緊腹部，身體垂直地面，腳尖回勾。尾骨內收，保持頸部、脊柱挺直。 

    Exhale, legs slow down.Kneeling on the mat, untie the hands, arms stretched forward, head point, the infant formula relax.

    呼氣，雙腿緩慢落下。跪坐於墊面，解開雙手，手臂向前伸直，頭頂點地，嬰兒式放鬆。 

    Inhale, got back to being, in your hands with the aid of full-lotus sit on the mat. Your hands with the natural wisdom fingerprints, were placed on top of the knees, breath.

    吸氣，起身回正，在雙手的輔助下以全蓮花坐立於墊面。雙手呈智慧手印自然放於雙膝之上，調整呼吸。

    Inhale, right hand grasp the right big toe from the rear side of the back, left arm extended upward, open the shoulders, around the back, grasping your left big toe. Back straight, holding three breathing.

    吸氣，右手從背部後側抓住右腳大腳趾，左手臂向上伸展，打開雙肩，繞過後背，抓左腳大腳趾。背部挺直，保持三個呼吸。 

    Exhale, release your hands.

    呼氣，松開雙手。 

    Inhale, arms extended upward, on the chest in prayer, breath.

    吸氣，手臂向上伸展，於胸前合掌，調整呼吸。 

    Exhale, namaste finished practicing.

    呼氣，合十禮結束練習。