如果你一开始下沉但接着又浮上来，那么停在那里并保持呼气直到你下沉。
If you sink at first but then surface again, stay there and keep exhaling until you sink. Find your 'sinking threshold' and keep practising exhaling strongly until you can get down easily and quickly.
随着呼气，弯曲膝盖，向胸腔靠近，仍旧保持肩膀和中背的提升。
As you exhale, bend the knees and lower them toward your chest, but keep lifting your shoulders and mid-thoracic spine.
缓慢的吸气，呼气，伸展脊柱，保持2到3分钟。
Slowly inhale and exhale, extending your spine, for 2 to 3 minutes.
缓慢地呼吸，保持15秒或更久，呼气时双脚回地面。
Breathe slowly and hold the pose for 15 seconds or longer, then release your feet to the floor with an exhale.
如果在跑步过程开始向前弯腰，那你需要加深呼吸，有意的挺直，随着呼气你就能保持挺直的姿势。
If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position.
通过鼻子来深吸一口气，然后保持，然后有控制的缓慢呼气。
Take a deep breath through your nose, hold it, and let it out slowly and forcefully.
呼气是进入站立体式，在吸气时保持，再呼气时移动。
Exhale into each of the standing postures holding each inhalation and moving on the exhalations.
当您呼气时，尽量保持挺直的身姿。
停下来。沉浸一分钟。我想保持这种消极情绪吗?深吸气，呼气，放松。继续做事！ ！
Stop. . Immerse for one minute. Do I want to keep this negativity? Breath deep, exhale, release. Move on!
停下来。沉浸一分钟。我想保持这种消极情绪吗？深吸气，呼气，放松。继续做事！
Stop. Immerse for one minute. Do I want to keep this negativity? Breathe deep, exhale, release. Move on!
当我吸气时身体向上延伸，而呼气时脊椎依然保持非常挺直。
I will breath in rise in even when I breath out I can still keep my spine very straight.
呼气的时间要是吸气的两倍。每次吸呼过程的时间并不重要，重点是要保持4-7-8的比例系数。
Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4-7-8 is important.
呼气扭转你的躯干向右，保持左臀在地板上或者很离面很近。
Then exhale and twist your torso to the right, keeping the left buttock on or very close to the floor.
现在保持脊柱的拉长和手下压的力量，完全呼气但不要用力，完全地使腹部、肋骨、后背自然放松。
Now, keeping your spine tall and your hands pressing down, exhale fully but without forcing, completely softening your belly, ribs, and back.
保持30秒到1分钟，然后呼气放松，回到开始的姿势，转向左重复同样时间。
Stay for 30 seconds to 1 minute, then release with an exhalation, return to the starting position, and repeat to the left for the same length of time.
呼气，保持膝关节弯曲并且下放左腿直到脚尖接触地面。
Exhale, keep knee bent and lower left leg until toe touches floor.
呼气的时间要是吸气的两倍。每次吸呼过程的时间并不重要，重点是要保持4-7-8的比例系数。
Exhalation % takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4-7-8 is important.
保持此姿势20至30秒钟，呼气时放松身体，静静地躺在垫子上，用呼吸来调整，然后可以重复此姿势一至两次。
Stay in this pose anywhere from 20 to 30 seconds. Release as you exhale, and lie quietly for a few breaths. You can repeat the pose once or twice more.
呼气，同时使膝盖轻触脸颊，保持五秒…
Breathe out and make your knee touch your chest. Hold this position for five seconds.
呼气，同时使膝盖轻触脸颊，保持五秒…
Breathe out and make your knee touch your chest. Hold this position for five seconds.
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