把大腿压向后，并拉长躯干前侧，通过胸骨的上端来上提。

Press the thighs back and lengthen the torso forward, lifting through the top of the sternum.

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伴随着每次吸气胸骨向上提一点，把手指推向地板以帮助。

With every inhalation lift a little more through the sternum, pushing the fingers against the floor to help.

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吸气，双手从脚上松开。胸骨上提。

Inhale, release your hands from your feet. Lift your sternum.

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胸骨再向上提。

Lift your sternum even higher.

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把胸骨的上端向天花板的方向提。

Lift the top of your sternum straight toward the ceiling.

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把胸骨的上端向天花板的方向提。

Lift th top of your sternum straight toward the ceiling.

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把胸骨的上端向天花板的方向提。

Lift th top of your sternum straight toward the ceiling.

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