下面让我们的身体呈四脚板凳式趴在垫子上。
双手在双肩的正下方，双膝在臀部的正下方，勾脚采地。
我们来做一组猫式、牛背式、虎式的练习。
吸气，压跨、展胸、抬头，眼睛看向天花板的方向。
呼气，拱背，低头，含胸，眼睛看向肚脐的方向。

再次吸气的时候，压跨，展胸，抬头，同时将我们的右腿向天空抬起，臀部腿部收紧，用力。
呼气，拱背，低头，含胸，同时右腿不要放下，右腿屈膝，用我们的右膝去找额头。
好，吸气，压跨，展胸，抬头，同时将我们的右腿向天空抬起，臀部腿部收紧，用力。坚持。
吸气还原。呼气放松。反方向的练习。

Let our bench-type body was to lie on all fours on the mat.
Hands below the shoulders, knees just below the buttocks, legs采地hook.
Let us take a group of cat-style, Bubulcus style, tiger style of practice.
Inspiratory pressure span exhibition chest rise, eyes to watch the direction of the ceiling.
Breath,拱背, bow含胸, eyes look to the direction of the navel.

Breathing again when the pressure span exhibition chest, the rise of the right leg at the same time, we looked to the sky, buttocks legs tightened hard.
Breath,拱背, bow含胸, at the same time not to put down his right leg, right leg bent-knee, right knee to go with our forehead.
Good, inspiratory pressure span exhibition chest, the rise of the right leg at the same time, we looked to the sky, buttocks legs tightened hard.坚持.
Restore breathing. Breath to relax. Practice the opposite direction.