第九课 瑜伽课-鹤式/起重机式 Bakasana
课文
Seat in Vajrasana
雷电式坐姿
Inhale, stand on the knees
吸气，跪起
Exhale, bend forward and palms on the ground
呼气，身体前倾，手掌撑地
Inhale, bend the elbows and heels up, rest the shins on the back of upper arms near the armpits
吸气，曲双肘，脚跟起，将小腿胫骨置于大臂后侧，尽量靠近腋窝
Exhale, slowly move the body forward, toes off the ground, and weight on th