Firm your scapulas against your back torso, lengthen your coccyx toward the floor, and arch your upper torso back slightly.

把肩胛稳固于躯干后侧，向地板方向拉长尾骨，并把躯干上部往后轻轻地拱起。

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Lean the upper torso back slightly, against the shoulder blades, and continue to lengthen the tailbone into the floor.

躯干上端轻轻地向后倾斜，作用于肩胛骨，并继续拉长尾骨向地板的方向。

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Lean the upper torso back slightly, against the shoulder blades, and continue to lengthen the tailbone into the floor.

躯干上端轻轻地向后倾斜，作用于肩胛骨，并继续拉长尾骨向地板的方向。

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