to share – to copy, distribute and transmit the work
to remix – to adapt the work
Under the following conditions:
attribution – You must give appropriate credit, provide a link to the license, and indicate if changes were made. You may do so in any reasonable manner, but not in any way that suggests the licensor endorses you or your use.
share alike – If you remix, transform, or build upon the material, you must distribute your contributions under the same or compatible license as the original.
One lies flat on floor, face up. Fully extend your arms along sides, place palms against floor. Raise head off the floor, tucking chin against the chest. Lift your legs, knees straight, into vertical position. Slowly lower head and legs to the floor.
Flach auf Rücken legen, Arme parallel zum Körper, Daumen unter Gesäß. Durch Nase in Bauch einatmen, dabei Kinn zum Brustbein bewegen, gleichzeitig gestreckte Beine senkrecht heben. Mit Ausatmung Kopf und Beine senken bis zur flachen Rückenlage.