1·The breath is being sent into the lumbar region, causing the tailbone to tuck under and lengthen on the exhale, finding space and opening the spine.
呼吸延伸到腰椎,使得尾骨迭起,呼吸得以延长,从而打开脊柱。
2·Think of your tailbone as an iron anchor sinking deep into the depths of the ocean, and find the heart of the ocean with the hearts of your heels.
想象你的尾骨是一个铁锚,深深沉入海洋深处,并用脚跟的心找到海洋的心。
3·Then lengthen your tailbone and sacrum as your thighbones descend toward your hamstrings.
然后,拉伸你的尾骨和骶骨,大腿骨沉向腿筋。
4·It's also essential that your tailbone continues to lift upward toward the heels.
你的尾骨继续向脚跟的方向提起是非常必要的。
5·Then press your tailbone down and into the pelvis and come up on an inhalation with a long front torso.
然后按你的尾骨下来进入到骨盆,随着吸气把脊柱拉长起来。