把大腿压向后，并拉长躯干前侧，通过胸骨的上端来上提。

Press the thighs back and lengthen the torso forward, lifting through the top of the sternum.

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从胸骨的上端提起尽可能地拉长躯干前侧。

Lift from the top of your sternum to lengthen the front of your torso as much as possible.

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把胸骨的上端向天花板的方向提。

Lift the top of your sternum straight toward the ceiling.

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