Inhale, reach for the sky, exhale, take a Forward Fold with bent knees.

吸气，伸向天空，呼气，屈膝前屈。

And find your Forward Fold here, releasing any tension, any holding in the neck and the shoulder girdle.

在这里找到你的前屈，释放任何紧绷的脖子和肩带。

Follow your breath. Uttanasana. And we inhale, reach it all the way up. Full, full breath.

跟随你的呼吸。做站立前屈伸展式。吸气，一直向上。尽量深的呼吸。

Forward fold, step in the middle of the mat here, and then nice and easy, we roll it up. Tadasana.

做站立体前屈，走到垫子中央，非常简单，体挺直。做一个山式。

And this time exhale to Forward Fold, so bring it all the way down, should feel awesome, bend the knees generously, shake the head loose.

这一次呼气，站立前屈，然后一直向下，应该感觉很棒，膝盖慷慨地弯曲，头部放松。

Occasionally there can be very specific sensory symptoms like Lhermitte's sign, which is when an electric shock runs down the back and radiates to the limbs when a person bends their neck forward.

有时，会出现特殊的感觉症状，比如莱尔米特征：当人前屈颈部时，出现沿背部放射到四肢的电击感。