imagine a cord from both feet and your tailbone anchored into the aurora, the sun in the center of the earth.

想象从双脚和尾骨联出一条丝线锚定入极光——地球中心的太阳之中。

lengthen the tailbone away from the back of your pelvis.

拉长尾椎骨远离盆骨的后侧。

think of your tailbone as an iron anchor sinking deep into the depths of the ocean, and find the heart of the ocean with the hearts of your heels.

想象你的尾骨是一个铁锚，深深沉入海洋深处，并用脚跟的心找到海洋的心。

then inhale and lift the torso up by pulling the tailbone down and into the pelvis.

然后吸气，通过拉尾椎骨进入盆骨的方式抬起躯干。

lean the upper torso back slightly, against the shoulder blades, and continue to lengthen the tailbone into the floor.

躯干上端轻轻地向后倾斜，作用于肩胛骨，并继续拉长尾骨向地板的方向。

then press your tailbone down and into the pelvis and come up on an inhalation with a long front torso.

然后按你的尾骨下来进入到骨盆，随着吸气把脊柱拉长起来。

firm the shoulder blades against your back and lift them toward the tailbone so the front torso stays as long as possible.

固定肩胛骨在背部并向尾骨的方向提起它们，这样躯干前侧尽可能保持长。

then lengthen your tailbone and sacrum as your thighbones descend toward your hamstrings.

然后，拉伸你的尾骨和骶骨，大腿骨沉向腿筋。

it「s also essential that your tailbone continues to lift upward toward the heels.

你的尾骨继续向脚跟的方向提起是非常必要的。

for those in the old consensus, grounding is still an electrical connection that ties one」s tailbone to the center of the earth.

对于处在旧一致实相的那些人而言，根植仍是一个将你的尾骨紧系到地球中心的电性连接。

thi-sen wears a fan-shaped narglatch tailbone as a headdress and wears a narglatch hide as a cape.

泰—森把一块纳格拉奇兽的扇形尾骨当头饰，把一张纳格拉奇兽的兽皮当披风。

lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis.

从骨盆的后部拉长尾骨，并轻轻地把它压向耻骨。

press your tailbone toward your pubis and turn the upper thighs inward slightly.

尾骨压向耻骨，大腿上部内侧轻轻内旋。

with your knees still bent, you will be better able to move the tailbone forward, move the femurs back, and align the hip girdle over the crown of the head.

原因是，在膝盖弯曲的状态下，才更容易将臀部和尾骨向前收，同时大腿向后伸展，使骨盆在头顶的正上方。

as the legs (or thighs, if your knees are bent) rise to perpendicular to the floor, firm the tailbone against the back of the pelvis.

当脚（或者大腿，如果你的膝关节是弯曲的话）举起垂直地板时，稳定尾骨防止骨盆向后。

tuck your tailbone underneath just as in tadasana.

尾骨塞进就像是在山式。

if natural, the tailbone should extend to the point of hock, but should not extend to the ground.

如果自然的尾巴，尾骨应该延伸到飞节，但不能拖到地面。

lengthen your tailbone toward the floor to keep the lower back long.

伸展尾骨向地板方向并保持下背部长。

the breath is being sent into the lumbar region, causing the tailbone to tuck under and lengthen on the exhale, finding space and opening the spine.

呼吸延伸到腰椎，使得尾骨迭起，呼吸得以延长，从而打开脊柱。