如果你是刚开始练习这个体式，把掌根压在一起，让你的头后偎依着紧握的手。

If you are just beginning to practice this pose, press the bases of your palms together and snuggle the back of your head against the clasped hands.

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如果可能的话不要让肩膀向前隆起，合掌，先掌根先相触，然后是手掌，最后是手指。

But if possible without hunching your shoulders forward, press your palms firmly together by, touching the bases of your palms first, then the palms themselves, and finally the fingers.

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双掌在前方合在一处，双肘向外侧探出，十指尖向上，之后向前推，这样你会感到掌根处和腋下有压力。

Put your palms together in front of you, your elbows pointing out the sides, your fingertips pointing upward, and push so that you feel pressure in the heels of your palms and under your arms.

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