Shake out the legs, wiggle your fingertips and toes and come to flat back position.

摇晃双腿，扭动指尖和脚趾，然后挺直背部。

We're going to come through all the way to a nice flat back position. So come onto your back.

我们要全过一遍 回到平躺姿势 躺下。

Exhale, dive forward, soft knees. Inhale, lift a flat back position, long beautiful neck here, and exhale, bow.

呼气，向前俯冲，膝盖放松。吸气，挺直背部，拉长颈部，呼气，屈身。

Exhale diving forward. Deep breath, flat back position, long neck, check in at the neck, bow.

呼气身体潜向前。深呼吸，背部平板式，颈部保持伸长，活动一下颈部，弯背。

Soft knees. Inhale, we reach it up. Exhale, up and over as we bow. Inhale, flat back position and exhale, bow.

膝盖放松。吸气，双臂举高。呼气，屈身向下。吸气，平背，呼气，屈身。

We'll meet back at center. Inhale, flat back position and exhale, forward fold. Walk the feet out wide, as wide as your mat.

回到中心。吸气，背部挺直，呼气，向前折叠。分开双脚，和垫子同宽。

" Reclined" means a flat position. " To recline" means you make yourself recline. I lie on the bed. You should go lie on the bed. Does this sound familiar?

“斜躺” 是指平躺的姿势。 “躺” 是让自己躺下的意思。我躺在床上。 你应该去躺在床上。 这听起来很熟悉吗？