手臂和躯干向前伸展。双手放在地面上。颈部放松。

Stretch your arms and torso forward. Hands on the floor. Soften your neck.

youdao

头部转正，下巴放在地面上。双手滑行在大腿下面，手掌轻推大腿前上部。

Turn the head and place your chin on the floor. Slide your hands under your thighs, with the palms pressed gently against the top of your thighs.

youdao

头部转正，下巴放在地面上。双手滑行在大腿下面，手掌轻推大腿前上部。

Turn the head and place your chin on the floor. Slide your hands under your thighs, with the palms pressed gently against the top of your thighs.

youdao