now breathe here feet hip width hands shoulder width press your hands draw the energy up to your arms your belly;
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Now, breathe here, feet hip width, hands shoulder width, press your hands, draw the energy up to your arms, your belly.
现在，在这里保持呼吸，腿与臀同宽，手与肩同宽，双手按压，将能量向上传送到手臂，腹部。
You can also do the pose with your feet hip width apart if balance is difficult. Pull your ankles together so that your inner ankles touch if your anatomy permits.
如果平衡有困难你也可以做脚跟分开的姿势，如果身体条件许可的话，拉你的踝关节在一起以便让内侧脚踝相触。
How to: Sit on a stability ball with feet hip-width apart on the floor.
如何锻炼：稳坐在一个球上，双照着地，与胯同款。
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