每次吸气，用你的右手压向抱枕或者地板来提升你的脊柱。
On each inhalation, lift your spine with your right hand on the bolster or floor.
腹部随着每次的呼气、吸气而鼓起、落下。
Allow your belly to rise and fall with each inhale and exhale.
每次呼吸时，用小吸气或者减小的吸气然后立刻完全放松。
With each breath, take a small or reduced inhalation and then completely relax.
每次呼吸时，用小吸气或者减小的吸气然后立刻完全放松。
With each breath, take a small or reduced inhalation and then completely relax.
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