lower v.缓慢放下
lower the hips down to the floor or to your heels
臀部缓慢沉向地面或脚跟
shift v. 移动，转移
shift all the weight into the left leg
把身体重量转移到左腿
reach v. 延伸，伸手够到
reach the middle and upper back up towards the ceiling
上中背部向天花板方向延伸
release v. 释放，放开
release the legs back into mountain
双腿放开还原回到山式
repeat v. 重复
repeat on the other side
重复另一边的动作
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