Now take the main body part and place it head down on the table and lift up the back and place the arms in the middle like so: (a stone is holding down the top part).

现在做身体部分，把它的头向下放在桌子上，抬起背，并把手臂放置在中间位置，就像顶部有一块大石头被压在下面。

youdao

Lift the top of your sternum as high as you can, but take care not to lift your head so far that you compress the back of your neck. Keep your forehead relaxed.

尽可能高地将胸腔提高，但注意别将头抬太高否则会引起后颈产生过多的压力，放松前额即可。

youdao

Lift the top of your sternum as high as you can, but take care not to lift your head so far that you compress the back of your neck.

尽量高的抬起你胸骨的上部，但是注意不要让你的头部抬的过高，以至压迫脖颈的后部。

youdao