Cobra Pose
眼鏡蛇式
Step 1
Lie on your stomach with your forehead and the tops of your feet against the mat. Your palms should be facing down and next to your chest, your elbows bent and tucked close to your sides, and the tips of your fingers aligned with the tops of your shoulders.
第一步：腹部貼地趴下。額頭與腳背貼地。手掌朝下放在胸腔兩側，手肘彎曲，向體側收攏。指尖與肩膀頂部對齊。
Step 2
Use your back muscles to lift your chest up and off the ground, keeping the back of your neck relaxed and drawing your shoulder blades and elbows back.
第二步：運用背部肌肉，抬起胸腔向上，離開地面。頸背放鬆，肩胛骨和肘部向後拉。
Step 3
As your chest begins to face the sky, start to look up.
第三步：胸腔朝向天空時，開始向上看。
Step 4
Press your hands into the ground to lift your chest a little higher,but only lift as high as feels okay for your lower back, neck, and shoulders.
第四步：雙手下壓，胸腔微微抬起，不要讓下背部、頸部與肩膀感到緊張。
Step 5
Breathe slowly for between 5 to 20 breaths.
第五步：緩慢做5到20組呼吸。
Step 6
To come out of the pose simply lower your body down.
第六步：落下身體，退出體式。
身體部位
body 身體
back 背部
foot 腳
hand 手
neck 頸部
palm 手掌
chest 胸部
elbow 肘部
finger 手指
muscle 肌肉
stomach 腹部
forehead 額頭
shoulder 肩膀
方向位置
on 在… 上面
to 相對於
up 向上
out 向外
off 離開
top 頂部
tip 尖端
next 挨著的
high 高的
back 向後；背面
down 向下
into 到 … 表面
side 旁側
close 接近的
lower 下部的
aligned 對齊的
against 靠著
身體動作
lie 躺
use 使用
come 來到
draw 拉
face 朝
feel 感覺
keep 保持
lift 抬起
look 看
tuck 收攏
begin 開始
lower 降低
press 壓
start 開始
breath 呼吸
breathe 呼吸
特別推薦：弓式