MOUNTAINTADASANA
PRONUNCIATION: (TAH-DAHS-ANNA)
1. From a standing position, bring the feet together or hip width apart, parallel. Lift up the toes, spread them wide and place them back on the floor. Feel your weight evenly balanced through the bottom of each foot, not leaning forward or back.
从站姿开始，双脚并拢或与髋同宽，双脚互相平行。抬起脚趾，将脚趾张开，然后放回地板上。感受身体的重量均匀落在两只脚上，不要向前或向后倾斜。
2. Pull up the knee caps, squeeze the thighs and tuck the tailbone slightly under. Feel the hips aligned directly over the ankles. The legs are straight, but the knees are not locked back.
拉起膝盖骨，收紧大腿，将尾骨稍稍向下收。感觉髋部与脚踝在一条直线上，伸直双腿，但膝盖没有向后锁死。
3.Inhale and lift out of the waist, pressing the crown of the head up towards the ceiling, feeling the spine long and straight.
吸气并从腰部抬起，将头顶向上推向天花板，感觉脊柱伸直延长。
4. Exhale and drop the shoulders down and back as you reach the fingertips towards the floor. Gently press the chest / sternum towards the front of the room.
呼气，肩膀向后向下沉，指尖朝向地板。轻轻将胸部/胸骨上提朝前。
5. Continuing to reach out through the fingers, inhale the arms up, turning the palms shoulder height, bringing the arms into a H position.
手指有力延展，吸气，将手臂向上举过头顶，将手臂置于H位置。
6. Exhale relax the shoulders down from the ears while still reaching the crown and fingers up.
呼气使肩膀从耳朵向下放松，远离双耳，同时仍保持头顶和手指向上。
7. Breathe and hold for 4-8 breaths.
呼吸并保持4-8次呼吸。
8. To release: exhale the arms down to your sides or bring the palms together in front of your chest.
释放：呼气，手臂放回身体两侧，或将手掌合十放在胸前。
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