Slowly bend the elbows, and draw your nose towards your toes.

慢慢弯曲肘部，鼻尖朝着脚趾方向移动。

Knit the lower ribcage together. Lift the chin slightly. Exhale, bend the elbows left to right. Open your heart.

稳定下部胸腔的核心力量。稍微抬起下巴。呼气，从左到右弯曲肘部。打开胸腔。

I'm going to bend the elbows and rock north to south. Hello. I can rock a couple times here.

我要把肘部弯曲，从北到南摇摆。你好。我可以在这里摇摆几次。

And I can bend the elbows, a little left to right, and I'm gonna begin to rock north to south. So I already rocked a little left right now.

我可以弯曲肘部，从左到右一点，我要开始从北到南摇摆。我已经往左摇了一下。