On each inhalation, lift your spine with your right hand on the bolster or floor.
每次吸气，用你的右手压向抱枕或者地板来提升你的脊柱。
Flow through each of the standing postures moving on each inhalation and moving on each exhalation.
在每个吸气呼气时连贯的变换站立的体式。
Exhale into each of the standing postures holding each inhalation and moving on the exhalations.
呼气是进入站立体式，在吸气时保持，再呼气时移动。
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