This posture is an amazing preparatory posture for Chaturanga or Chaturanga practice.

这种姿势是四柱支撑式的准备姿势。

The game was originally known as chaturanga– a Sanskrit word for " four divisions" .

该游戏最初被称为" 恰图兰卡" ——梵语中的意思是" 四部" 。

The game was originally known as chaturanga — a Sanskrit word for " four divisions."

该游戏最初被称为 “恰图兰卡”——梵语中的意思是 “四部”。

Chaturanga can be this, sort-of like, panic thing for a lot of people.

很多人听到四柱支撑式可能觉得有点害怕。

We shift forward. Gaze is forward. This is gonna help us in chaturanga later.

我们向前移动。向前看，这个练习会在我们以后做四柱支撑式时有所帮助。

To give yourself the time and practice you need to get to Chaturanga practice, okay?

你要花点时间来练习的话，那就试试四柱支撑式吧，好吗？

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。

Okay, that was Knees, Chest and Chin pose. I think this is a great posture to practice even if you're already doing Chaturanga.

好吧，这就是“膝盖、胸部和下巴”的体式。我觉得即使你已经在做四柱支撑式了，这也是值得练习的一个不错的体式。