Lie on back with straight legs and hands under hips, palms up.仰卧腿伸直，手放于髋部，掌心向上。
Lift legs until hips are at 90 degrees.抬起腿部直到髋关节呈90度。
Lift hips up and support with arms as shown.抬起髋关节用手臂进行支撑，像图示的那样。
Inhale and split legs, bend knee of rear leg and move rear leg forward while moving front leg to rear, then straighten front leg.吸气同时分开双腿，后侧腿屈膝同时向前移动，前侧腿向后移动，然后伸直前侧腿。
Exhale and alternate legs, continuing sequence.呼气同时双腿轮流继续顺序。
Sit tall, legs straight, right ankle crossed over left, hands at sides.坐直，腿伸直，右踝交叉于左踝之上，手放于身体两侧。
Inhale and roll back onto mid back and bring straight legs over head, keeping arms on floor for support.吸气同时向后滚动至中背部将伸直的腿抬起过头，保持手臂在地面上支撑。
Maintain position, exhale and uncross ankles and re-cross ankles with left over right.
保持姿势，呼气的同时打开交叉的踝关节紧跟着左脚踝交叉于右脚踝之上。
Inhale, roll forward to V sit position and bring arms forward pointing toward toes.
吸气，向前滚动至“V”型坐姿并且把手臂向前指向脚尖。
Balance in V sit position, move arms behind back and grasp hands together as shown.
在”V”型坐姿下保持平衡，双臂向后移动并且双手相握，如图所示。
Exhale and rock forward until legs are on floor and bend forward so head is at knees, keeping arm behind back.呼气同时摇动向前直到腿部在地面上，接着向前弯曲身体使头部于双膝之间，保持手臂在背后。
Inhale keeping arms lifted, unclasp and circle arms around and to reach to toes or ankles.吸气保持手臂抬起的，双手松开同时双臂环抱触摸脚尖和脚踝。
Exhale and return to original starting position.呼气同时还原至起原来的起始位置。
Lie on right side with neck supported with arm as shown. Legs should be slightly forward with toes pointed.右侧卧，手臂支撑颈部，腿稍稍放于身体前方脚尖绷紧。
Inhale and lift right leg and hold.吸气同时抬起右腿并且保持住。
Exhale and lift left leg up to right leg, lower legs separately.呼气抬起左腿靠近右腿，分开下放双腿。
Repeat series lying on left side.左侧卧重复组。
Stand with knees bent slightly, feet at hip distance apart, toes forward. Knees should be directly over toes. Bend forward so upper body is parallel to floor.站姿膝关节微屈，双脚打开与髋同宽，脚尖向前，膝关节位于脚尖正上方，俯身向前使上身与地面平行。
Hold weights in hands, palms together, elbows bent and next to sides.手持重物，手掌并拢，肘关节弯贴近身体两侧。
Inhale and extend right arm in front, palm down while extending left arm back, palm up.吸气同时向前伸展右臂，手掌向下。同时向后伸展左臂，手掌向上。
Exhale and return to start position.呼气同时回到起始位置。
Inhale and continue same motion moving right arm back and left arm forward.吸气继续相同的动作右手向后，左手向前。
Lie on back with hips at 90 degrees, legs straight, heels together and toes slightly pointed outward.仰卧髋关节屈成90度，双腿伸直，踝关节并拢脚尖稍稍指向上。
Place hands at sides on floor, slightly under buttocks.手放于身体两侧，稍稍位于臀下的位置。
Inhale and move legs to left, then exhale and circle with legs back to starting position.吸气同时向左移动双腿，然后呼气同时腿部划圈回到起始位置。
Inhale and move legs to right, then exhale and circle with legs back to starting position.
Repeat.吸气同时向右移动双腿，然后呼气同时腿部划圈回到起始位置。
Keep low back stable and avoid arching. Try circling both clockwise and counter-clockwise.保持下背部稳定及避免拱起，试着顺时针及逆时针两个方向划圈。
Lie on back, arms at sides, legs together, knees bent and up toward chest, toes pointed.仰卧，手臂位于身体两侧，双腿并拢，膝关节弯曲同时向上靠近胸部，脚尖绷紧。
Exhale, straighten knees and move legs down until hips are at 45 degrees.呼气，伸直膝关节同时双腿下放至髋关节至45度。
Inhale return to start position.吸气同时回到起始位置
8、 Double Leg Stretch Adv
Lie on back with knees at chest, hands on knees.双手抱膝仰卧。
Exhale and lift upper body and neck up.呼气同时抬起上身和颈部
Inhale, straighten knees, extend legs out to 45 degrees and straighten arms and raise overhead as shown.吸气，伸直膝关节至45度，同时伸直双手并且高举过头。
Exhale and return to start position.呼气同时还原至起始位置。
Keep hips motionless and flat on floor.保持髋部较小动作及平贴地面。
Balance on sit bones with legs extended upward at 45 degrees, knees straight while leaning back on hands.伸腿向上至45度，在坐骨上保持平衡。膝关节伸直同时向后倚靠以手支撑。
Inhale and circle legs to left, exhaling as circle is completed.吸气同时向左旋转腿部，呼气当完成一圈后
Repeat series in the opposite direction.相反方向重复组
Lie on back, arms at sides with hips at 90 degrees and legs straight, toes pointed.仰卧，手臂位于身体两侧，髋部呈90度，腿伸直，脚尖绷紧。
Exhale and move legs back and over head.呼气同时向后移动腿部过头
Inhale and straighten body, lifting legs upward.吸气同时伸直躯干，向上举腿。
Inhale, roll back down to start position.吸气，向后滚动回起始位置。
Tall kneel, place left hand behind neck and lean to right, placing right hand on floor as shown.跪立，左手放于颈后，斜向右，将右手放于地面，如图所示。
Exhale, lift left leg out to side and straighten knee.呼气，向外抬起左腿并伸直膝盖
Inhale and move left leg to the front.吸气同时想起移动左腿
Exhale and return outstretched leg to side and continue moving it backward.呼气同时还原伸直的腿至体侧，并继续向后伸腿。
Inhale and lower leg back to start position.吸气同时下放腿还原至起始位置。
Repeat series with right leg, leaning to left side.换右腿，斜向左侧重复组。
Begin in push up position.以俯卧撑姿势开始
Tighten abdominals, inhale and lift right leg and pointing toes.收紧腹部，吸气同时抬起右腿并绷紧脚尖。
Exhale and shift weight backward to left foot.呼气同时向后移动重量至左脚。
While continuing to exhale, shift weight back to arms and lower right leg.继续呼气的同时移动重量回手臂并下放右腿。
Repeat with left leg.用左腿重复。
Sit with legs extended and hands on floor slightly behind body midline.伸直腿坐，手位于身体中线稍后面的地板上。
Inhale and press up, straightening trunk.吸气同时向上挺起，伸直躯干。
Inhale and lift right leg upward, keeping body straight.吸气同时向上抬起右腿，保持躯干伸直。
Repeat with left leg.用左腿重复。
Lie on back, neck and upper body lifted upward off floor. Begin with knees straight, heels together, toes pointed out, hips at 90 degrees with hands behind neck for support.仰卧，颈部及上身向上抬起离开地面。膝关节伸直，脚跟并拢，脚尖指向外，髋关节屈成90度，手放于颈后进行支撑。
Exhale, and lower legs together to 45 degrees.呼气下放双腿至45度。
Inhale and return to start position.吸气同时还原至起始位置。
Keep back and pelvic area motionless and flat on floor.保持背部及骨盆位置平贴地面并较少活动。
Stand with legs and left heels in front of right arch with upper body turned slightly to left as shown.站立，左脚脚跟位于右足弓之前，上身微微转向左边像图示的那样。
Hold weights in hands at sides, palms inward and elbows straight.手持重物于体侧，手掌向内，肘关节伸直。
Inhale and step out to left diagonally, while raising arms up to eye level, moving palms downward, leaning trunk forward, but keeping spine straight.吸气同时斜向左侧迈步，同时提起手臂至眼部平面，转动手掌向下，向前倾斜躯干，但是保持脊柱伸直。
Exhale and return to start position.呼气同时还原至起始位置
Repeat series to right side.向右侧重复组。
Sit in right side kneeling position, supported on right arm as shown, knees bent, with left foot slightly in front of right foot and left hand on top of left ankle.如图示的那样，以右手支撑跪坐，膝关节弯曲，左脚稍稍位于右脚前，并且左手放于左脚踝之上。
Exhale, straighten body and push up supporting weight on right arm and right foot with left arm at left thigh.呼气，伸直身体并向上撑起，右手及右脚支撑重量，左臂放于左腿处。
Turn head to left, looking down to feet and reaching left hand toward left knee and allow body to bend slightly toward floor.头部转向左，目视脚部并且左手伸向左膝处，身体可以稍稍弯向地板。
Inhale, lift left arm up and over head while turning head and looking toward right hand.吸气，向上抬起右臂过头，同时向右转头目视右手。
Repeat the bending and straightening movement with head and arm movement three times and return to start position.重复弯曲伸直的动作及头部与手部的动作三次，还原之起始位置。
Repeat exercise on left side.换左侧重复练习。
Lie on back with legs straight, legs apart at hip distance, and hands clasped behind neck, elbows outward.仰卧腿伸直，双腿分开与髋同宽。双手相扣放于颈后，肘关节外展
Inhale and slowly roll forward and up beginning with the chin, followed by the chest and then low back.吸气同时慢慢卷动想前向上，从下巴开始，
Exhale and continue to round low back over thighs.呼气同时继续弓起下背部至大腿之上。
Inhale and sit tall.吸气同时坐直。
Exhale and lower back down starting with low back to mid back and then neck.呼气下放后背，从下背部开始至中背部然后是颈部。
Lie on back with knees straight.仰卧膝关节伸直。
Place arms at sides, on floor, palms down.手放于身体两侧地板上，掌心向下。
Raise one leg until hip is at 90 degrees and knee is straight.抬起一条腿直到髋关节呈90度，膝关节保持伸直。
Make circle motions with raised leg.抬起腿做划圈动作。
Inhale while crossing body and exhale when moving leg downward.吸气同时于身体相交，腿向下时呼气。
Repeat. Perform circles in both directions.重复。分别在两个方向上划圈。
Lower leg and repeat with other leg.放下腿，另一条重复进行。
Maintain abdominal stabilization and motionless pelvic area.保持腹部稳定及较少的骨盆运动。
Sit with legs apart, knees bent, hands holding thighs.分腿而坐，膝关节弯曲，双手抱住大腿。
Keep back straight, inhale and tighten abdominal muscles and move back to balance on sit bones.保持背部甚至，吸气同时收紧腹部肌肉并且向后移动至在坐骨上维持平衡
Exhale and round back, straighten legs, point toes, while moving hands to ankles.呼气同时弓起背部，伸直双腿，绷紧脚面，同时将手移动至脚踝。
Inhale and roll back to shoulders, exhale and return to balance position.吸气的同时向后滚动至肩膀，呼气同时还原至平衡位置。
Bend knees to buttocks.弯曲膝关节至臀部。
Reach behind with hands and grasp ankles.手向后伸抓住踝关节
Inhale and arch back and hold.吸气同时弓起后背并保持住。
Exhale and rock forward, lifting thighs upward off floor.呼气向前滚动，向上抬起腿离开地板。
Inhale and rock backward lifting chest upward off of floor.吸气同时向后滚动，向上抬起胸部离开地板。
Lie on back with legs straight, toes pointed.仰卧，腿伸直，脚尖绷紧。
Extend arms overhead.伸展胳膊过头。
Inhale and stabilize shoulder blade area.吸气同时保持肩带稳定。
Exhale and tighten abdominal muscles, move arms to sides and slowly curl up moving from each spinal segment from the neck, upper back and lower back until in a sitting position.呼气收紧腹部，手臂移向体侧，慢慢的向上卷曲，逐节逐节的，从颈部，上背机下背部直到成为坐姿。
Inhale while in sitting position.保持坐姿的同时吸气。
Exhale and roll back down segment by segment starting from low back to neck until back into starting position.呼气慢慢的卷动背部向下逐段逐段的，从下背部到颈部直到回到起始位置。
Tall sit with straight legs, feet and toes up toward shins, with arms crossed in front with hand at chest, elbows pointing forward at shoulder level.坐直腿伸直，足背屈，双臂交叉于胸前，肘关节与肩膀平行并指向前。
Tighten abdominals and round back, inhale and lean backward.收紧腹部肌肉，弓起后背，吸气同时向后倾斜
Exhale and sit back while extending arms to sides.呼气同时向后坐同时双臂水平伸。
Continue forward motion, bending until head is at knees and reaching arms behind body.继续向前的动作，弯曲直到头部在膝关节处，手臂尽量向后伸。
Inhale and circle arms forward reaching to ankles.吸气同时向前环转手臂触摸脚踝。
Exhale and move arms back out to sides while sitting back up and returning to start position.呼气手臂向后移动至体侧，同时向后做起并还原至起始位置。
Lie on back, neck and upper body lifted upward off floor. Begin with knees straight, hips at 90 degrees with hands at knees as shown.仰卧，颈部及上背部抬起离开地面，从膝关节伸直，髋关节屈成90度，手放于膝关节外侧如图所示。
Exhale, bringing right leg toward chest, left leg extending to just above floor. Reach hands to right leg. Breath and oscillate right leg twice.呼气，向胸部提拉右腿，伸展左腿至刚好位于地面上方。双手尽力伸向右腿。呼吸并轻轻振动右腿两次。
Inhale while returning to start position, exhale and repeat sequence with left leg to chest and right leg extended.吸气同时还原至起始位置，呼气同时重复程序以左腿向胸部，右腿伸展的方式。
Keep back and pelvic area motionless and flat on floor.保持背部及骨盆区域较少活动及平贴地面。
Lie on back with straight legs and hands under hips, palms up.仰卧腿伸直，双手放于髋关节下方，手掌向上。
Lift legs until hips are at 90 degrees.抬起双腿直到髋关节呈90度。
Lift hips up and support with arms as shown.向上抬起髋关节并且以手臂支撑如图所示。
Inhale and split legs, moving one forward and one backward.吸气同时分腿，一条腿向前另一条腿向后。
Exhale and alternate legs.交替双腿。
Sit with heels together and knees bent up to chest.坐姿脚跟并拢，膝关节弯曲向上至胸部。
Spread knees apart and place soles of feet together.分开双膝，两脚脚底相贴。
Position arms inside thighs and place hands on outside of ankles.手臂从大腿内侧穿过，将双手放于脚踝外侧。
Lean back slightly to balance on sit bones.稍稍后仰，在坐骨上保持平衡。
Tighten abdominals, round back and roll backward onto upper back, holding ankles and roll back up to balance position.收紧腹部，弓起背部，向后滚动至上背部，抓住脚踝并向上滚动回至平衡位置。
Lie on back, lift up buttocks into bridge position and place hands under hips, supporting body while elbows are on floor.仰卧，抬起臀部至桥的姿势，双手放于髋部下放，以肘部支撑身体。
Tighten abdominal muscles.收紧腹部肌肉。
Inhale and extend right knee, and raise leg upward with pointed toes.吸气同时伸右膝，抬腿向上脚尖绷紧。
Exhale, move foot and toes toward shin, lower leg and return to bridged position.呼气，足背屈，下放腿，并还原至桥的姿势。
Repeat with left leg.用左腿重复。
Lie face down, legs together with hands on floor at shoulder level.俯卧，双腿并拢，双手放于地板上并与肩平行。
Inhale and push up by straightening arms.吸气同时伸直手臂向上推起。
Exhale and lower back down and do this several times as a warm up.呼气，背部下沉，反复做几次作为热身。
During the last upward stretch, inhale, quickly reach up with arms over head, palms upward, and maintain arch and allow body to rock forward and backward five times, inhaling on the forward motion and exhaling on the backward motion.最后一次向上拉伸的过程中，吸气，快速高举手臂过头向上伸展，手掌向上，保持反弓型并使身体前后摇动5次，向前时吸气，向后时呼气。
Afterwards, sit back on heels and bend forward to relax back muscles.随后，坐于脚后跟上并向前弯曲躯干以放松背部肌肉。
Lie face down, legs together with hands on floor at shoulder level.俯卧，双腿并拢，双手放于地面上与肩平行。
Exhale and push up by straightening arms.呼气同时伸直手臂向上推起。
Inhale and reach sideways and back to left with left arm.吸气左臂向外向后伸展至左侧。
Exhale and return to press up position, inhale and perform movement to right.呼气同时还原推起姿势，吸气向右侧做动作。
Lie face down with arms extended overhead, legs together.俯卧手臂伸展过头，双腿并拢。
Inhale and arch back, lifting head, upper body, legs and arms slightly upward off floor.吸气同时反弓后背，向上稍稍抬起头部，上背部、腿部及手臂离开地面。
Begin by raising left arm and right leg, then lowering left arm and right leg while raising right arm and left leg. 从抬起左臂及右腿开始，然后下放左臂及右腿的同时抬起右臂及左腿。
Continue alternating motion while exhaling and inhaling in five counts.继续交替动作，吸气和呼气各在5下中完成。
Lie on back with arms overhead, legs straight.仰卧双手举过头，腿伸直。
Bring arms forward, inhale and lift upper body and legs until hips are at 90 degrees or in a V position. Arms and legs should be parallel and back straight.手臂抬向前，吸气同时抬起上背部及腿部直到髋部呈90度或呈V型姿势。手臂及腿应平行背部保持伸直。
Exhale and return to start position, keeping back and legs straight until back is on mat and arms are overhead.呼气同时还原至起始位置，保持背部及腿部伸直直到背部回到垫上手臂过头。
Keep palms down and toes pointed when in V position.但成为V型时，保持掌心向下及脚部绷紧。
Lie on back with arms overhead, legs straight and hips at 90 degrees.仰卧手臂高举过头，腿部伸直并且髋关节保持90度。
Bring arms forward, inhale and roll upper body upward to 45 degrees to balance on sit bones while extending legs to 45 degrees and hold for three seconds.手臂抬起向前，向上卷动上背部至45度，在坐骨处保持平衡，同时伸展腿部至45度并且保持3秒钟。
Exhale and roll back down to start position.呼气同时向下滚动回起始位置。
Lie on back with arms overhead, legs straight.仰卧手臂高举过头，双腿伸直。
Bring arms forward, inhale and lift upper body and legs until hips are at 90 degrees or in a V position. Arms and legs should be parallel and back straight.向前抬起手臂，吸气同时抬起上背部及腿部直到髋关节呈90度或身体呈V型，手臂与腿平行并且后背伸直。
Exhale and twist upper body and arms to right, Inhale and twist upper body and arms to left and return to midline.呼气同时扭转上身及手臂向右，吸气转动上身及手臂至左侧并回到中线
Exhale and return to start position, keeping back and legs straight until back is on mat and arms are overhead.呼气同时还原至起始位置，保持背部及腿部伸直直到背部贴于垫上手臂过头
Lie on back, legs straight lifted up a few inches and slightly rotated outward, arms up and pointing to ceiling.仰卧，腿伸直抬离地面几英寸并稍稍外旋，手臂向上并且指向天花板。
Exhale and move arms down to sides.呼气同时下放手臂至体侧
Curl up head and upper trunk.弯曲颈部及上部躯干
Hold position and move arms up and down in small oscillations.保持姿势同时上下小幅度的震颤手臂。
Sit in right side kneeling position, supported on right arm as shown, knees bent, with left foot slightly in front of right foot and left hand on top of left ankle.右侧跪坐，如图的那样以右手支撑，膝关节弯曲，左脚稍稍位于右脚前方左手放于左脚踝上。
Inhale and lift body upward by straightening legs, continue while twisting body to right bringing right hip upward as shown.吸气同时通过伸直腿部向上抬起身体，继续同时向右扭转身体并向上抬起右侧髋部如图示那样。
As hips lift upward, move left arm to floor next to head and look down at floor.当髋部向上抬起时，移动左臂至地面贴近头部，并且目视地面。
Exhale and return to start position.呼气还原至起始位置。
Repeat exercise on left side.换左边重复练习。
Sit in right side kneeling position, supported on right arm as shown, knees bent, with left foot slightly in front of right foot and left hand on top of left ankle.右侧跪坐，如图示那样以右臂支撑，膝关节弯曲，左脚稍稍位于右脚前方，左右在左脚脚踝上。
Inhale and lift body upward by straightening legs and moving left arm up and next to head.吸气同时通过伸直腿部向上抬起身体，同时向上抬起左臂贴近头部。
Exhale and twist upper body down, and to the right, looking down and bringing left arm under body.呼气向下向右扭转上身，目视下方并将左臂放于身体下方。
Inhale and twist upper body back to left, looking upward and moving left arm up and over body reaching back to left.吸气扭转上身回到左边，目视上方同时向上抬起左臂于身体上方并继续向后伸展至左侧。
Exhale and return to start position.呼气还原至起始位置。
Stand, bent at waist with hands on floor in front of feet.站立，自腰部弯曲手放于脚部前方的地板上。
Inhale and tighten abdominals, exhale and walk hands out until body is in a V position as show.吸气同时收紧腹部，呼气向前移动手直到身体成为V型姿势。
Exhale and lower hips ending in a push up position.呼气同时慢慢下放髋部直到成为俯卧撑姿势为止。
Do three push up, breathing normally ending with arms straight.做三次撑起动作，保持正常呼吸，以手臂伸直为止。
Inhale and walk hands back up to feet.吸气并朝着脚部向后移动手。
Exhale and walk hands back to feet and stand up.呼气将手移动回到脚部前方后站立。
发布于 2022-03-04 18:03:08
