71、Press the thighs back and lengthen the torso forward, lifting through the top of the sternum.压大腿向后，拉长躯干向前，通过胸骨顶部上提。—《瑜伽英語900句》（于伽编著）

72、In this pose the front-leg hip tends to lift up toward the shoulder and swing out to the side, which shortens the front-leg side. 在这个体式中前腿臀部倾向于向肩膀的方向抬起并向外侧摆动，从而缩短前腿一侧。—《瑜伽英語900句》（于伽编著）

73、Be sure to soften the front-leg hip toward the earth and away from the same-side shoulder while you continue squeezing the outer thighs.当你继续挤压大腿外侧时，一定要使前腿的臀部向地面柔软并远离同侧的肩膀。—《瑜伽英語900句》（于伽编著）

74、Press the base of the big toe and the inner heel of the front foot firmly into the floor, then lift the inner groin of the front leg deep into the pelvis.将大脚趾的根部和前脚的内侧脚跟牢牢地压进地板，然后提起前腿内侧的腹股沟深深地进入骨盆。—《瑜伽英語900句》（于伽编著）

75、Hold your torso and head parallel to the floor for a few breaths. 保持你的躯干和头与地板平行几个呼吸。—《瑜伽英語900句》（于伽编著）

76、Then, if you have the flexibility, bring the front torso closer to the top of the thigh, but don'’t round forward from the waist to do this. 然后，如果你具有柔韧性，引领前侧躯干贴近大腿上端，但不要从腰部弓背向前做这个动作。—《瑜伽英語900句》（于伽编著）

77、Eventually the long front torso will rest down on the thigh. 最后，躯干前侧拉长放在大腿上休息—《瑜伽英語900句》（于伽编著）

78、Hold your maximum position for 15 to 30 seconds, then come up with an inhalation by pressing actively through the back heel and dragging the coccyx first down and then into the pelvis. 在你最大程度上的体式保持15到30秒，然后伴随吸气先通过积极压后脚脚跟和拽尾骨下降然后进入骨盆。—《瑜伽英語900句》（于伽编著）

79、If you have a back injury or high blood pressure, avoid the full forward bend; instead do Ardha Parsvottanasana.如果你有背痛或者高血压，避免完全的前屈；代替的是做半加强侧伸展式。—《瑜伽英語900句》（于伽编著）

80、Perform steps 1 and 2 as described above, a couple of feet from and facing a wall. 完成上述第一步和第二步，离墙几英尺并面对墙壁。—《瑜伽英語900句》（于伽编著）