Actions of the legs and feet

腿和脚的运动 

In Trikonasana, your weight should be evenly distributed between the inside edge of your front foot and the outside edge of your rear foot.   Have your weight exactly divided between your two feet.   As in all standing poses, both of your feet should bear equal weight on the front of the heel and the rear of the ball of the foot.   Use the entire weight of your back leg and hip to push into the outside of your back foot.   Pay attention to pressing the base of your front foot great toe down to the floor since there is a tendency to roll to the outside edge of the front foot.   You may turn your front foot outward very slightly if it is more comfortable.   Also, if you need to make a stance correction while in this pose (if you need to move a foot) always move the rear foot because it's harder to move the front one.   Sometimes turning your rear foot a little more inward than you usually do can assist you in maintaining balance in the pose if that is a problem.

在三角式中， 你的重量要均匀地分配在前脚内侧和后脚外侧之间。让你的重量准确地分配在两脚之间。在所有的站姿，双脚应该均匀地承担重量，重量在脚跟的前面和脚球的后面。使用你后腿的所有重量并上提拉进后脚的外侧。注意把前脚的大脚趾的底部压向地板，因为前脚的外侧有蜷缩的倾向。如果舒服的话，你可以把前脚轻轻地向外转。另外，如果在这个体式你需要站立调整的话（如果你需要移动一条腿），就移动后腿，因为前腿很难移动。有时比你平时转动后脚步向内多一点可以帮助你更好在这个体式上保持平衡，如果对你是个问题的话。

This is one of the three main asymmetric wide-legged standing poses in which the pelvis is rotated to the side to approximate the plane of the legs.   (The other two are Parsvakonasana and Virabhadrasana II).   In these poses, there is a tendency to allow the rear hip to fall inward and the rear thigh and knee to roll forward.   Resist this by a strong backward action in your rear hip, thigh, and knee in all these poses so that your entire back leg is rotating away from your front one, your rear knee rotating upward toward the ceiling.   Take your rear thigh skin and bone (femur) deeply into the back of your leg, so your rear groin moves away from your front one.   Keep your rear hip, inner thigh, and knee drawing strongly back throughout the pose.   Don't let the outer edge of your back foot come off the floor.   Press it down strongly.   Establish and maintain the Tadasana of your rear leg.   While you are pressing the outer edge of your rear foot down, still have the feeling of drawing up on your rear outer ankle.

这是一个三个主要不对称的腿分开的站姿体式之一， 骨盆向一侧转动，接近腿的平面。（另外两个是侧角伸展式和战士二式）。在这些体式中，都会有后髋向里沉而后大腿和膝盖向外蜷缩的倾向。在所有的这些体式中都要通过加强臀部、大腿、膝盖强烈向内的动作来抵抗这种倾向。这样你的整个后腿就旋转远离你的前腿，你的膝盖后部向天花板旋转向上。让后大腿的皮肤和股骨深深地进入腿的后面，这样后侧的腹股沟远离前侧的腹股沟。这个体式从头到尾都要保持你的后方臀部，大腿内侧及膝盖强烈拉回。不要让你的后脚外侧离开地板。强有力地压下去。建立并保持你后腿的山式。当你压后脚的外侧向下时，始终有上提外侧脚踝的感觉。

The most important 3 actions of the rear leg in Trikonasana (as well as in Parsvakonasana and Virabhadrasana II) are (1) the inner ankle moves toward outer ankle and presses the outer edge of the foot down, (2) the thigh rotates outward and upward, and (3) the inner thigh hits outward towards the outer thigh, lifting it away from the floor.   All three of these actions participate in pressing the rear foot down flat on the mat.

三角式（在侧角伸展式和战士二式也一样）后中后腿的三个重要动作是（1）内侧脚踝向外侧脚踝转动并把脚外侧压向地板；（2）大腿向外转动并上提；（3）内侧大腿向外侧大腿方向转动，上提远离地板。所有这三个动作参与把左脚向下地板展平。

Remember the tendency for the front thigh to rotate inward if it is relaxed.   Counteract this tendency with a strong contraction of your front buttock and external hip rotators to externally rotate your front thigh so that you center your thigh, knee, and shin directly in line with the center of your front foot (not your great toe).   Even though you are turning your front leg outward, keep your weight even across the sole of your front foot -- don't let your foot be rolling outward on its edge.   Don't let the outer ankle of your front foot fall down.   Lift it upward toward your front hip and cut it inward toward your inner ankle.   As you stay firm, pressing your front inner foot down, lengthen and pull up along the long diagonal from your front big toe all the way up into your outer front hip.   This action helps the outer rotation of your front thigh.

记住如果前侧大腿是松懈的，就会的前大腿向内旋转的倾向。通过强有力地收缩前腿的臀部和外侧髋部来向外侧转动你的前腿来抵消这种倾向，这样你的大腿、膝盖和小腿正对着你的前脚（不是大腿趾）。即使你转前腿向外，保持你的重量穿过你前脚的脚底——不要让你的脚外侧离开。不要让前脚的外侧的脚踝下沉。把踝关节外侧向前侧髋部提起并向内侧脚踝方向缩短。当你站得稳定，你前腿内侧往下压，伸展并沿着从你前脚的大脚趾到你外侧的髋部的这条长的对角线。这个动作帮助前大腿的外旋。

As a result of doing the essential actions of the previous paragraph, more subtly, you may find that your intelligence is only in the outer side of your front leg -- you have to bring that intelligence in to touch your inner front leg.   You want to lengthen your inner front leg.   Feel as though you touch your inner front thigh with your outer thigh and lift your inner thigh up.   This will be clearer after reading about the actions of the hips and pelvis below.

由于做了前段的必要活动的结果，很敏锐地，你会发现你的智慧也仅在你前腿的外侧——你不得不带着这种智慧到前腿的内侧。你需要拉长你长腿的内侧。感觉好像你通过大腿外侧去接触大腿内前并提起大腿内侧。读了下面关于髋部和和骨盆的运动这将会更加清楚。

You should be turning both knees and thighs outward away from each other to feel as though you are opening from your pelvis outward through your legs.   Broadening your pelvis as wide as possible will help this action and this action will help you broaden your pelvis.

你应该转动两个膝盖和大腿向外远离彼此，就像你正在通过你的腿打开你的骨盆。 尽可能地张开骨盆将帮助这个动作，这个动作帮你扩张你的骨盆。

As in all standing poses, it is especially important to engage your leg muscles strongly to your bones, hugging in from all sides.   Tighten the skin and muscles (quadriceps) of both your thighs to lift your kneecaps toward your groins.   You may find that you have to keep "recharging" this action, pulling up your kneecaps each time they fall.   Especially drawing the skin of your forward thigh strongly up into your hip on that side will assist you in getting a good flexion of your torso forward at that groin.

就像在所有站姿， 腿部肌肉强烈包裹骨骼，这种拥抱来自四面八方是特别重要的。收紧两大腿的皮肤和肌肉（四头肌），上提膝盖向腹股沟的方向。你会发现你不得不保持“不断充电”给这个动作，每次它们下落后上提膝盖。特别拉大腿前侧皮肤进入你的髋部，将帮助你躯干向那侧腹沟的方向得到一个好的屈曲。

In addition to lifting your kneecaps, draw them into your knees strongly.   Have the feeling of drawing the skin of your thighs into your quadriceps, into your thighbones, and all the way into the backs of your legs strongly on both sides.   Allow this action to broaden the backs of your legs.   Spread the skin at the back of your knees.   This pose should stretch your front hamstring muscles strongly.   If you can't feel every part of your legs in the standing poses, you're not engaging your muscles enough.   Extend consciousness into every inch of the pose so that you have awareness there.   Even though you are drawing your thighs into the backs of your legs strongly, tuck your sacrum underneath.   This is a common theme in the standing poses beginning with Tadasana.

此外，上提你的膝盖，强烈地拉它们进入膝关节。有拉大腿的皮肤进入股四头肌的感觉，进入你的大腿骨，也同样进入你的腿后侧。 允许这个动作去伸展腿后侧。伸展膝关节后侧的皮肤，这个体式应该强烈地伸展你你前面腿筋肌肉。如果你在这个站姿不能感觉你腿和每一部分，你也没有让你的肌肉足够参与。延伸意识到这个体式的每一部分，以便你在那里有觉知。即使强烈地拉你的大腿进入你腿后侧，也要向下塞骶骨。这是从山式开始的站姿的一个共同的主题。

Don't "hang out" in your front leg, just resting on it.   Lift your entire leg up into your hip socket.   As in almost all standing poses, lift the skin on the backs of your thighs and hamstrings toward your buttocks.   Raise the inside and outside of your knees equally.   Although all of your leg muscles are drawing in and upward, have the feeling of lengthening and extending your bones outward.   This applies to your arms as well.

不要把你的前腿“悬”起，仅仅是支撑它。提升你的整个腿向上进入你的臀窩。就像在所有的站姿，向臀部的方向提拉大腿后侧和膕绳肌。膝关节内侧外侧同样向上提起。尽管
你腿部所有肌肉都是向内和向上拉，但要有骨头向外拉长和伸展的感觉。这个也适应于你的手臂。

You should take care not to hyperextend your knees in Trikonasana, just as in Tadasana and Uttanasana.   Learn to straighten your knees with full extension of your legs but without hyperextension.   Maintain some weight toward the ball of your front foot and use your front thigh to pull your thighbone upward out of your front knee, allowing your front shin some slight forward movement.   As in Tadasana, your calves should be engaging into your shins, pressing forward not bowing back.   In these straight-legged poses, though your knees are straight, you will bend them slightly in your mind.   Take your upper thighbones (femurs) back, but resist this action with the heads of your shins (tibias) moving slightly forward.   Don't push your knee itself back, even though you are drawing your kneecap inward.   This is "Uttanasana legs" or "Trikonasana legs."   One way to get a feeling for the non-hyper-extending knee is to place a block under the top of your front calf so that area of your leg does not tend to sag.

你应该注意在三角式中不要膝关节超伸， 就像是在山式和站立体前屈一样。学习通过完全伸展你的大腿来伸展你的膝关节，但不超伸。保持一定的重量在你的前脚球，用你的前大腿拉股骨向上离开前面的膝关节，让你的前侧胫骨轻微的向前运动一些。就像是在山式，你的小腿肌肉也要参与到胫骨中，向前压，不要往回弓。在这些腿伸直的体式，即使膝关节伸展，在心里你也要轻微地弯曲它们。把你上面大腿的骨头（股骨）往回，但要通过你的胫骨头（胫骨）轻微地向前移动来抵抗。不要推你的膝关节自己回来，即使你正在拉你的膝盖向内。这是“站立体前屈的腿”或者“三角式的腿”。得到让膝关节非超延长的感觉的一种方法是放一块砖在你前侧小腿上端之下，这样你的腿部不容易下垂。

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