Step by Step步骤

http://www.yogajournal.com/images/old/poses_section/pose_step1.gif Stand in Tadasana. With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.

山式站姿。随着呼气，走或者轻轻地跳开三脚半到四脚宽。举起手和地板平行，积极地向两侧伸展，肩胛骨张开，掌心向下。

http://www.yogajournal.com/images/old/poses_section/pose_step2.gif Turn your left foot in slightly to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.

转动左脚稍向右，右脚向右90度。右脚的脚跟和左脚的脚跟排成直线。稳定大腿并让右腿外旋，让右膝盖和右脚的脚踝在一条直线上。

http://www.yogajournal.com/images/old/poses_section/pose_step3.gif Exhale and extend your torso to the right directly over the plane of the right leg, bending from the hip joint, not the waist. Anchor this movement by strengthening the left leg and pressing the outer heel firmly to the floor. Rotate the torso to the left, keeping the two sides equally long. Let the left hip come slightly forward and lengthen the tailbone toward the back heel.

呼气并直接伸展躯干向右腿的平面，从髋部而不是腰部折迭。通过加强左腿来固定保持的时间，并把外侧脚底压向地板。向左转动躯干，保持两侧等长。让左髋部稍向前，并拉长尾离开后脚底。

http://www.yogajournal.com/images/old/poses_section/pose_step4.gif Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the torso. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left thumb.

把右手放在胫骨、脚踝或者右腿外侧的地板上，不要扭曲躯干。伸展左臂向天花板，和肩膀的最高处在一直线。
保持你的头在一个自然的位置，或者转向左侧，眼睛柔和地凝视左大姆指。

http://www.yogajournal.com/images/old/poses_section/pose_step5.gif Stay in this pose for 30 seconds to 1 minute. Inhale to come up, strongly pressing the back heel into the floor and reaching the top arm toward the ceiling. Reverse the feet and repeat for the same length of time to the left.

在这个体式上保持30秒到1分钟，吸气起身，用力把后脚底压向地板并并将左臂伸向天花板。反方向重复同样时间。

Benefits益处

Contraindications and Cautions禁忌及注意事项

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