Okay, now, lift your right hand.
好，那么现在抬起你的右手，对了！
Okay, now, lift your right hand. There you go!
好，那么现在抬起你的右手，对了！
On each inhalation, lift your spine with your right hand on the bolster or floor.
每次吸气，用你的右手压向抱枕或者地板来提升你的脊柱。
You can extend your right hand back and place it on the bolster or floor, using it to lift your spine straight up perpendicular to the floor.
你可以伸展右手在后面并放在抱枕上，或者地板上，用它提升脊柱笔直垂直于地板。
Lift up your left leg and touch it with your right hand.
抬起你的左腿用你的右手去触摸它。
Lift up your left leg and touch it with your right hand.
抬起你的左腿用你的右手去触摸它。
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