121、To increase the stretch in the backs of your legs, lift slightly up onto the balls of your feet, pulling your heels a half-inch or so away from the floor. 为了增加你腿后侧的伸展，稍微抬起你脚趾球，把你的脚跟拉到离地面大约半英寸的地方。—《瑜伽英語900句》（于伽编译）

122、Then draw your inner groins deep into the pelvis, lifting actively from the inner heels.然后脚跟内侧向上，将内侧腹股沟深深的带向骨盆。—《瑜伽英語900句》（于伽编译）

123、Finally, from the height of the groins, lengthen the heels back onto the floor, moving the outer heels faster than the inner.最后，从腹股沟的顶点延长脚跟回到地板，外侧脚跟比内侧先落地。—《瑜伽英語900句》（于伽编译）

124、A partner can help you learn how to work the top thighs in this pose. First perform Adho Mukha Svanasana. 一个同伴可以帮助你学习在这个体式里大腿顶端如何工作。首先完成下犬式。—《瑜伽英語900句》（于伽编译）

125、Have your partner stand behind and loop a strap around your front groins, snuggling the strap into the crease between your top thighs and front pelvis. 让你的同伴站在身后用带子环绕腹股沟前侧，带子紧靠在大腿上端和骨盆前侧的折叠处。—《瑜伽英語900句》（于伽编译）

126、Your partner can pull on the strap parallel to the line of your spine (remind him/her to extend the arms fully, and keep the knees bent and chest lifted). 你的同伴可以沿着你的脊椎的延长线拉带子（提醒他/她完全伸展手臂，保持屈膝和胸部上提）。—《瑜伽英語900句》（于伽编译）

127、Release the heads of your thigh bones deeper into your pelvis and lengthen your front torso away from the strap.放松大腿骨的股骨头深深地进入骨盆并拉长躯干前侧远离带子。—《瑜伽英語900句》（于伽编译）

128、To challenge yourself in this pose, inhale and raise your right leg parallel to the line of your torso, and hold for 30 seconds. 为了在这个体式里挑战你自己，吸气举起右腿和你的躯干在一条线上，保持30秒。—《瑜伽英語900句》（于伽编译）

129、Keeping the hips level and pressing through the heel. 保持髋部水平并通过脚跟下压。—《瑜伽英語900句》（于伽编译）

130、Release with an exhalation and repeat on the left for the same length of time.随着呼气放松并重复左侧保持相同的时间。—《瑜伽英語900句》（于伽编译）