Now, keeping your spine tall and your hands pressing down, exhale fully but without forcing, completely softening your belly, ribs, and back.

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。

youdao

Now, keeping your spine tall and your hands pressing down, exhale fully but without forcing, completely softening your belly, ribs, and back.

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。

youdao