Great. Inhale, draw the navel up towards the spine, shifting forward, we come up onto the toes.

很好。吸气，收腹，向前移动，踮起脚尖。

Here we go, inhale in, exhale, shifting forward, knees lower down. Elbows hug in, chest, hips up towards the sky.

来啦，我们吸气，呼气，向前移动，膝盖降低。肘部，胸部，臀部朝天。

In pre-Classical Greece, for instance, people " corrected" official calendars by shifting dates forward or backward to reflect the change of season.

例如，在前古典时代的希腊，人们通过向前或向后移动日期来“修正” 官方日历以反映季节的变化。

Just notice whether maybe you tend to sit back like this, which is normal, or maybe you're overcompensating and shifting the heart forward. Let's try to stack nice and tall.

注意你是否会像这样坐着，人们通常容易这样，或者你的重心过度向前。我们尽量挺直身体坐好。