脚尖绷直，肋骨内收，
the toes pointed, ribs in,
这样后背就展平了。
so you have a flat back.
手放在马鞍上，
And the arms are in the saddle,
也就是说，手臂放在体前，
which means they are on the front part.
两手正好放在大腿的正面。
The hands wind up on the front part of the thighs.
注意下巴内收，
Now, your chins in,
身体尽量垂直站立。
and you are trying to be absolutely vertical.
如果有人没绷脚尖，
If somebody is not pointing their toes,
说明他可能是靠两脚维持身体的平衡，
that means they may be balancing on their feet,
或者两腿分开了。
or they let their legs sepatate.
两腿要并拢，
You want to keep your legs together,
这样你才能学会用身体来控制平衡，
so that you learn to balance inside your body,
而不是用手臂或两腿控制平衡。
and not on your arms or legs.
这次我要你们先做铅笔练习，
Now this time I want you to be in pencil.
然后我要喊“沉底”。
And then I want to say "sink it".
平衡练习3：沉底
我要你们把气完全吐净，
And I want you to blow all your air out
然后沉到池底。
and sink to the bottom of the pool.
我喊“沉底”时，
And when I say "sink it",
我要你们用力吐气，把气全吐净，
I want you to go-blow all your air out.
接着像石块一样沉底。
And just sink like a rock.
这个练习有点像沉底竞赛。
It is kind of like a race to the bottom of the pool.
不是游向池底，是被动下沉。
You don't swim down, you just drop.
在池底停留几秒钟，
OK, hang on the bottom for a couple of seconds,