7. DOWNWARD FACING DOG

7. 下犬式

Exhale into Downward Facing Dog; walk hands forward and slightly farther apart than shoulder width, and spread fingers wide for stability. Then curl toes under and press your hips upwards so your body is in the shape of a triangle, with your bottom as the apex. Make sure your neck and shoulders are released and relaxed. If your hamstrings are tight, keep your knees slightly bent. Take five deep breaths.

呼气并呈下犬式。双手向前移动，分开距离略大于肩距，伸展五指触地保持稳定性。弯曲身体、抬起臀部使身体呈一个三角形，臀部为其中一个顶点。颈部和肩部放松。如果感觉肌肉拉得过紧，可适度弯曲膝盖。保持此姿势做五次深呼吸。

8. FORWARD BEND

8.前屈式

Inhale, step forward one foot and then the other between the hands, looking ahead. Then exhale into a forward bend.

吸气，一脚向前移动，然后移动另一只脚，眼睛朝前看。之后呼气，呈前屈式。

9. INHALE

9. 吸气

Inhale and come up, arms above and behind head.

吸气，起身直立，手臂向上伸直至头顶。

             

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