肩倒立體式分解“四步曲”
Shoulder down Four step decomposition
第1步
-STEP ONE-
（英）：Lie face up on the ground with knees bent, feet on the floor, and arms on either side.
（中）：面朝上躺在地上，膝蓋彎曲，腳放在地板上，雙臂放在兩邊。
第2步
-STEP TWO-
（英）Lift your back off the ground, extend your hips to the ceiling, and drop your feet on the ground in the direction of your head.
（中）背部抬離地面，臀部伸向天花板，雙腳朝頭頂方向落地。
第3步
-STEP THREE-
（英）From Plow, place your hands on your lower back for support and try to keep your elbows about shoulder-width apart.
（中）從犁式，把你的手放在你的下背部支撐，並儘量保持你的肘部打開約與肩同寬。
第4步
-STEP FOUR-
（英）Soften through knees and, one at a time, reach your feet toward the ceiling, lengthening legs when you feel comfortable. Breathe here for at least three deep breaths. To come out, soften knees back toward forehead, come back to plow, and, using arms as brakes, slowly lower back onto the mat one vertebrae at a time.
（中）通過彎曲膝蓋，依次把你的腳伸向天花板，當你覺得舒服的時候拉長你的腿。在這裡深呼吸至少三次。回來時，將膝蓋向前額方向彎曲，回到犁式，然後用手臂作為剎車，慢慢地依次把椎骨放回墊子上。
Note:during menstrual period, women are not allowed to practice. Patients with cervical and lumbar diseases are advised by yoga teachers to practice selectively.
注：經期女性禁止練習，頸椎病和腰椎病嚴重患者在瑜伽老師的建議下選擇性練習。
Welcome to share with friends in need.
Welcome to write down your practice experience in the message area ~
歡迎分享給有需要的朋友。
Pictures from the Internet - text, typesetting editor: Narcissus
圖源自網絡| 文字、排版編輯：凌波仙子
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