Tipping the right hip point back.

向后倾斜右臀部。

Quad stretch, lift your heart, think about your hip points, lifting up towards the sky.

拉伸股四头肌，抬起你的心脏，想想你的臀部点，向上举向天空。

Take a deep breath in, lift the hip points up towards the sky.

深呼吸，抬起臀部指向天空。

Hip points rock up towards the sky, chin releases. Stop here one breath cycle, in, and out.

臀部朝上，下巴放松。保持一个呼吸周期，吸气，呼气。

Here I go, coming onto all fours here, wrists underneath the shoulders and knees directly underneath the hip point.

跟我做这样的姿势，四肢着地，手腕在肩膀下方，膝盖在臀部下方。

Slowly, we lower the knees. Keep the hips lifted. Then comes the chest, and the chin. Hip points stay high.

慢慢地，我们放低膝盖。保持臀部抬高。然后胸部和下巴着地。臀部保持高位。

Lift your heart, stretch the top of the foot, lift your hip points up towards the sky, so tuck your pelvis a little bit.

抬起你的心脏，伸展脚掌，抬起臀部指向天空，然后稍微收起你的骨盆。

Strong legs, strong lower body, as I move my hip points gently towards the back edge, we're just now on the front edge of the map.

慢慢把臀部转向垫子后方时，感受我们腿的强壮，下盘身体的强壮，我们现在站在垫子的前方。

I'm going to make sure that I'm on two planes rather than one tightrope, like two skis so I have lots of space, maybe hip point apart.

我要确保我的脚是在两条线上，而不是在一个钢索上，就像在两个滑雪板上一样，这样我就有很多空间，分开臀部。

On and exhale this time. Maybe now I start to float the fingertips slightly behind the hip points, really opening up through the chest waking up the shoulders.

这次继续呼吸。也许这次我让指尖经过臀部的后面，真正打开通过胸腔唤醒肩膀。