We come into it just the same, down dog to plank.

我们以相同的方式进入这个姿势，从下犬式变换到平板支撑。

I come back to plank or down dog, and then slowly lower to the knees.

我回到平板支撑或下犬式，然后慢慢降低膝盖。

Plant the palms, step it to plank. Shifting forward, Chaturanga to Up Dog and exhale, Downward-Facing Dog.

手掌着地，平板支撑。重心向前，来到上犬式，呼气，来到下犬式。

On an exhale, back to center. We plant the palms and step it back to plank. Shifting forward, Chaturanga.

呼气，回到中间。我们手掌着地，然后回到平板支撑。向前移动，四柱支撑式。

Exhale bow. Stepping or hopping the feet back to plank we shift our weight forward, look forward, and chaturanga.

呼气弓背。踩脚或跳脚回平板支撑，向前转移我们的重心，向前看，四柱支撑式。

Deep breath in, exhale opening through the arms. Palms come to the mat we step it back to plank.

深吸一口气，张开双臂呼气。手掌着地，我们回到平板支撑的姿势。

And when the time came to plank for the record, the 62 year old did that for eight hours, 15 minutes and 15 seconds which made his accomplishment " absolute" .

而对于这项平板支撑的时间记录，这位62岁的大叔坚持了8小时15分15秒，这真是其“绝对”的成就啊。