Lift your chest until your torso is parallel to the floor, pressing strongly down through your inner hands to help maintain this position.
提起胸膛，直到上身与地面平行，双手内侧用力压向地面以保持平衡。
Lift your right knee until your thigh is parallel to the floor and raise your arms overhead, palms facing in.
抬高右膝，直到大腿与地面平行，双臂举过头顶，手心相对。
Inhale and lift upper back using back muscles while moving forearms outward until parallel.
吸气并用背部的肌肉抬起上背部，同时移动前臂向外直到平行。
Inhale and lift upper back using back muscles while moving forearms outward until parallel.
吸气并用背部的肌肉抬起上背部，同时移动前臂向外直到平行。
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