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1·Bend your knees drop your tailbone down.

弯曲膝盖，沉下尾骨。

2·Bend your knees, drop your tailbone down.

弯曲膝盖，沉下尾骨。

3·Any damage to this area can cause tailbone pain.

这个部位的一些损害可引起尾骨痛。

4·Tuck your tailbone underneath just as in Tadasana.

尾骨塞进就像是在山式。

5·Keep tailbone low to the ground. Notice the differences.

尾骨放低到地面。注意其中的不同。

6·Well, the spine is made of twenty-nine vertebrae and the tailbone.

因为脊椎由29块椎骨和一块尾骨组成。

7·Your spine should align with the back of your head and your tailbone.

脊柱应该与头部后侧及尾骨在一条直线上。

8·Burrow the tailbone down toward the floor, and keep your back muscles soft.

椎骨尽量靠向地板方向以使背部肌肉保持柔软。

9·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。

10·Below the sacrum is the coccyx, or tailbone, which consists of several small bones.

在骶骨下面是尾骨，或尾巴骨，其中包含几个小骨头。

尾骨

1·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。

2·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。

3·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。

4·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。

5·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。