And hug the knees up to the chest and give yourself a great big hug here, nice big breath as you feel supported by the earth, find length in the spine as you squeeze the knees up towards the chest.

然后把膝盖向上抱到胸部，给自己一个大大的拥抱，当你感觉被大地支撑时，深呼吸，当你把膝盖向上挤压到胸部时，保持脊柱的长度。