The Tadasana of the legs

山式中的腿

Make sure each shinbone is exactly balancing over its heel.   Take your weight onto your heels by shifting the weight of your body and taking your shins back and moving the front of your thighs toward the backs of your thighs.   Especially move your inner thighs back, pulling your groins back a little but having the feeling of softening or "hollowing" them.   Do not harden your groins.

确保每个胫骨和它的对应的脚跟是平衡的。通过移动身体的重心、使小腿向后和移动大腿向后来调整你的重心在脚跟之上。特别是移动你的大腿内侧向后，拉你的腹股沟向后一点，但要有软和“空的”感觉。不要缰硬你的腹股沟。

Firm the muscles of your legs into your bones on all sides, both in your lower legs and in your thighs.   Have the feeling of "hugging" your bones with your muscles strongly.   As you squeeze your muscles inward, also feel as though you are squeezing them upward into your pelvis, particularly on all side of your thighs.   Lift your hamstrings toward your buttocks.   Lift your inner thighs toward your inner groins (the place where your legs meet your pelvis).   Lift the front of your thighs toward your front groins and draw them back into your femurs.   Lift your outer thighs toward your hips.   Lift not only your muscles but your skin as well.   Squeeze your inner thighs together.   Just keeping your inner thighs together and not stretching your legs strongly as described is wrong Tadasana.

加强你腿部肌肉从所有方向包裹骨骼，腿低的位置和大腿都要收紧。肌肉收紧时要有“拥抱”你的骨头的感觉。当你向内挤压肌肉时，还要感觉向上挤压到骨盆，特别是大腿的各个方向。向臀部方向提起股四头肌。向内侧的腹股沟（大腿和骨盆相接的地方）提起大腿内侧。向前侧腹股沟提起前侧大腿和拉它们回到股骨。提起外侧大腿向髋部。不仅要提起肌肉，也要提起皮肤。让内侧大腿靠近。保持大腿内侧在一起但不要强烈的伸展大腿，那样是错误的山式。

The action of firming and lifting your quadriceps (front thigh) muscles should also raise your kneecaps.   Lift your kneecaps strongly upward and also feel as though you are drawing the tops them into your knees somewhat.   Open the backs of your knees strongly so there would be no space there if you put a block up against the skin.   Feel the skin at the back of your knees stretch both vertically and horizontally.   All vertical actions should be accompanied by expanding horizontal intelligence as well.

加强和提升股四头肌（大腿前侧）的动作也应该提起膝盖。强有力地向上提起膝盖并感觉它的上端稍微提进你的膝盖里。强有力地伸展膝盖后侧，如果你用一块砖接触皮肤那里将没有空间。感觉膝盖后侧的皮肤既垂直又水平地伸展。所有的垂直动作应该通过水平的伸展来完成。

In any pose where your legs are kept straight, you should lift your kneecaps.   You may find that you have to keep "recharging" this action, pulling up your kneecaps each time they fall.   This is a good indication that you are human.   In all the standing poses, remember, if you can wiggle your patella (kneecap) with your fingers, you are not engaging your quadriceps.   Raise the inside and outside of your knees equally.   Lifting your kneecap is not the same as pushing your knee back and hyperextending your knee.   Hyperextension of the knee is when the top of the shinbone moves back further than the bottom of the thighbone.   Lifting your kneecaps and the front of your thighs (quadriceps) in fact helps to ensure that you do not hyperextend your knees.   Lifting your kneecaps involves tightening your quadriceps, not squeezing your kneecaps into your knees by tightening the muscles around your kneecap.   Get the feeling of both of these and ingrain the former.   The latter leads to hyperextension.

在任何你的腿要保持伸展的体式里，你都应该上提膝盖。你可能发现你不得不保持“充电”动作，每次它们往下掉时候就要再上提膝盖。这是一个好的迹象表明你是人。在所有的站姿，记住，如果你可以用手指扭动你的髌骨，就不必有股四头肌参与。膝关节处的里外均匀提升。上提膝盖时不要向后推膝盖而使膝盖伸直过度。膝盖伸直过度是胫骨过度移动超过大腿骨底部。上提膝盖和大腿前侧（股四头肌）事实上帮助担保你不会膝盖超伸。
上提膝盖涉及收紧股四头肌，不要通过收紧膝关节四周的肌肉来挤压膝盖进入膝关节。把这两种感觉的前者深深印在头脑中。后者引起超伸。

Your upper calves should press forward toward your shinbones rather than bowing back in order to move your shinbone slightly forward away from your heels.   You should maintain enough weight in the area of the balls of your feet to feel this forward moving action of your shins.   This action will also help prevent hyperextension of your knees.   Remember, while your thighs are drawing strongly back, resist forward with your upper calves and upper front shins to keep your legs straight.   This type of leg action may be called "Tadasana legs" or "Uttanasana legs" and is also found in other poses like Trikonasana.   However, the leg/knee action of Adho Mukha Svanasana is quite different.

为了使胫骨轻轻地向前移动离开脚跟，小腿上部应该向胫骨的方向施加力量比往回多些。你应该保持足够的重量在脚趾球的区域来感受你胫骨的向前移动。这个动作也将帮预防膝关节超伸。记住，但你的大腿强有力地往回拉时，保持小腿上部和前侧胫骨的上部向前来保持你腿的正直。这种形式的腿的动作被称为“山式的腿”或者“站立体前屈的腿” ，也将在例如三角式中发现。然而，在下犬式中腿/膝的动作完全不同。

To reiterate, there should be no heaviness in your calves.   Feel how easy it is to just press them back?   To just "rest on your calves" in Iyengar parlance?   Your calves and buttocks are partners who both move forward while being resisted back by your knees and internal thighs and groins moving back.   The movement of the calves forward is slight, but you must feel it.

Take the tops of your thighs back somewhat so they are directly above your ankles.   Draw the front skin of your thighs back into your quadriceps muscles, which draw back into your thighbones, which draw back to press against your hamstrings which are drawing forward.

重申说明，小腿将没有重量。去感受仅仅往后压是多么容易吗？用艾扬格的语言“休息小腿”吗？当你的膝盖和大腿内侧及腹股沟向后移动时你的小腿和臀部一起向前移动。小腿向前的动作是轻微的，但你必须感觉到它。把大腿的上部往回拉这样它们在脚踝的正上方。拉大腿前侧的皮肤往回进入股四头肌的肌肉，拉它们进入大腿骨，往腘绳肌的方向拉，腘绳肌往前拉。      

In Tadasana, the tendency is for our thighs to roll lazily outward.   This is a common tendency in many poses.   You will probably need to roll your thighs slightly inward to ensure that the front center line of each thigh is facing directly forward.   This involves internally rotating your legs so that you are taking your inner thighs back more than your outer thighs.   Note that rolling your front thighs inward and rolling your rear upper hamstrings outward are part of the same action and augment each other.   Even though you're rolling your thighs inward, take your inner calves toward each other but allow your inner calf muscles to go back more.   Move your inner heel skin toward your outer heel skin and turn the back of each calf to follow that movement.Remember that these leg actions are performed (with some variation) consistently in all of the standing asanas.

在山式，我们的大腿倾向于松散地向外转。有很多体式里都有这种倾向。你或许需要把大腿轻轻地向内轻轻地旋转以确保每条腿前侧的中心线更有对前方。这包括向内旋转大腿以便大腿内侧向后比大腿外侧多些。注意旋转大腿前侧向内和旋转腘绳肌向外是同时的动作并互相加强。即使你旋转大腿向内，旋转小腿彼此向外，但要充许小腿肌肉的内侧向后多些。移动你脚跟内侧的皮肤向脚跟外侧的皮肤，每个小腿内侧都要跟随这一动作。记住这些腿的动作是在所有的站姿体式（包括变体）中要一贯坚持的。

(本编译仅供自己学习以及与瑜友分享。翻译不正确之处敬请高人指正。)

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