Three ways To increase the stretch on the backs of the legs

伸展腿后肌群的三种方法

                             (于伽翻译)

To increase the stretch on the backs of the legs, stand in the forward bend with the balls of your feet elevated an inch or more off the floor on a sand bag or thick book.

站立体前曲，脚趾球离开地面一英寸，放在沙袋或者一本厚的书上。

To increase the stretch in the backs of your legs, bend your knees slightly. Imagine that the sacrum is sinking deeper into the back of your pelvis and bring the tailbone closer to the pubis. Then against this resistance, push the top thighs back and the heels down and straighten the knees again. Be careful not to straighten the knees by locking them back (you can press your hands against the back of each knee to provide some resistance); instead let them straighten as the two ends of each leg move farther apart.

站立体前曲，微屈膝。想像骶骨下沉进入骨盆的后侧并带着尾骨靠近耻骨。然后反抗这种力量，把大腿上部向后推，脚跟下沉并再伸展膝关节。小心不要通过锁死膝关节的后侧来伸直它（你可以用手放在每个膝关节的后面，施加力量来提供一些反作用力）；替代伸展它们的方法是把双腿大大地分开。

To increase the stretch in the backs of your legs, lean slightly forward and lift up onto the balls of your feet, pulling your heels a half-inch or so away from the floor. Draw your inner groins deep into the pelvis, and then, from the height of the groins, lengthen your heels back onto the floor.

稍微前倾，往脚趾球的方向上提，拉脚跟抬起离开地板半英寸。把内侧的腹股沟压进骨盆，然后，从腹股沟的最高点，拉长脚跟后侧到地板。

于伽翻译自yogajournal

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艾杨格大师说过：“在面对焦虑或恐惧的时候，更勇敢和明智的选择是放松，而不是握紧。”