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，并继承拉长尾骨向地板的方向。
Then press your thighs back to perpendicular, turn your torso back to neutral, and touch the second hand to its foot.
然后施力于大腿回到垂直状态，调整躯干到自然状态，然后用另一支手接触另外一支脚。
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。
Firm your scapulas against your back torso, lengthen your coccyx toward the floor, and arch your upper torso back slightly.
肩胛骨稳定向背部延伸尾骨向地板，将背部微微向上顶成弓形。
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。
Keep the length in your spine and begin to elongate over your legs, spreading your torso long and avoiding any rounding in the upper back.
挺直上升这样将开始拉长你的腿，使你的躯干变长同时避免上背部任何的拖沓。
With arms bent by your side, exhale and rotate your torso to the right. Inhale back to the center and twist to the left.
在身体两侧端起手臂，呼气将上身转向右边，吸气收回再转向左边。
Twisting helps unravel deeply imbedded tension in the back, torso and shoulders; stimulates digestion; and, facilitates breath by opening the respiratory channels of the body.
扭转体式有助于深度的释放背部、躯干以及肩膀的紧张；促进消化系统的功能；并且通过打开呼吸在身体中的通道，促进呼吸的进行。
Press the thighs back and lengthen the torso forward, lifting through the top of the sternum.
把大腿压向后，并拉长躯干前侧，通过胸骨的上端来上提。
Brace your back heel or the back of your torso against a wall if you feel unsteady in the pose.
如果感觉在这个体式上不能稳定，将后脚跟或后背靠墙使自己得到支撑。
Firm the shoulder blades against your back and lift them toward the tailbone so the front torso stays as long as possible.
固定肩胛骨在背部并向尾骨的方向提起它们，这样躯干前侧尽可能保持长。
Many track coaches describe this ideal torso position as "running tall" and it means you need to stretch yourself up to your full height with your back comfortably straight.
许多田径教练将这一理想身姿描述为“跑得高挑”，意思是您跑步时需要将身体伸展至您的最大身高，背部舒服地挺直。
Lay the backs of your upper arms on the blanket and spread your palms against the back of your torso.
上臂的后侧要放在垫子上，伸展手掌压向躯干的后侧。
It works best if it has help from the muscles at the front and the back of the torso to help keep the body properly aligned, especially when it comes to maintaining the integrity of the spinal curves.
如果它能得到躯干前侧和后侧肌肉的辅助从而波动住身体，特别是保持脊柱屈度的全体性，那是最好的。
With the belly pressed against the floor, breathing will be difficult. Breathe more into the back of your torso, and be sure not to stop breathing.
腹部压向地板，呼吸会比较困难。呼吸更多的进入躯干的后部，不要屏息。
Continue to lift by curling the pelvis and then the back torso away from the floor, so that your knees come toward your face.
继续通过卷曲骨盆来向上提起，躯干后侧离开地板，这样双膝朝向脸部。
Then shift slightly to the right and swing your left leg straight back behind the torso.
然后身体稍稍向右，使左腿在身体后侧伸直。
Rotate the torso to the left, keeping the two sides equally long. Let the left hip come slightly forward and lengthen the tailbone toward the back heel.
身体向左转开，并保持身体两侧一样长，（主要感受脊柱两侧）将左侧臀稍微向前并延长尾骨向后脚跟。
Rotate the torso to the left, keeping the two sides equally long. Let the left hip come slightly forward and lengthen the tailbone toward the back heel.
身体向左转开，并保持身体两侧一样长，（主要感受脊柱两侧）将左侧臀稍微向前并延长尾骨向后脚跟。
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