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。

A law called the Sunshine Protection Act would shift US clocks an hour forward all year round.

一项名为 《阳光保护法》 的法律将使美国的时钟全年向前调一小时。

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。

On my exhale, I come up onto my tippy tip toes, I shift forward, and lower the knees.

呼气时，我踮起脚尖，向前移动并放下膝盖。

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。

Shift the alphabet forward by five letters.

往前变换五个字母。

He hesitated for just a moment then shifted forward, and kissed me back.

他犹豫了一下，然后向前移动，回吻了我。

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。

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。

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。

I'm gonna draw my navel up towards my spine, come up onto my tippy-tip toes, draw the navel in as you shift forward.

我要努力收腹，踮起脚尖，在向前移动时收腹。

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。

Then his hips pivoted, his weight shifted forward, and he used a cudgel to deliver a thunderous blow to the jaw of a rubber sparring dummy.

接着他旋转臀部，重心前移，用一根棍棒，雷鸣般地一击给了橡胶陪练假人的下巴。

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。