231、Swing the back of the left shoulder to the outside of the right knee, keeping the left side of the torso snug against the inside of the right thigh. 将左肩的后侧向右膝外侧移动，使躯干的左侧紧贴右腿的内侧。—《瑜伽英語900句》（于伽编译）

232、Reach the left arm forward, toward the right foot; 向前伸出左臂，向右脚的方向。—《瑜伽英語900句》（于伽编译）

233、then with an exhalation, sweep the arm around the leg and notch the right shin in the crook of the left elbow. 随着一个呼气，把胳膊绕在腿上，用左手肘勾住右小腿胫骨。—《瑜伽英語900句》（于伽编译）

234、Bring the back of the left hand to the outside of the left hip. 把左手的后侧放在左髋的外侧。—《瑜伽英語900句》（于伽编译）

235、Finally with another exhalation, complete the twist by swinging your right arm around the back and clasp the right wrist in your left hand (or have a strap handy to use if the two hands don't reach). 最后随着另一次呼气，通过摆动你的右臂在背部并用左手抓住右手腕（或者如果双手碰不到的话用一个带子方便使用）。—《瑜伽英語900句》（于伽编译）

236、Stay for an equal length of time on both sides, from 30 seconds to 1 minute.在两边保持相同的时间，从30秒到1分钟。—《瑜伽英語900句》（于伽编译）

237、Variations：In this pose the head is usually rotated in the same direction as the torso. 变体：在这个体式中头通常随脊柱向相同的方向扭转。—《瑜伽英語900句》（于伽编译）

238、But it's also possible to rotate the head counter to the torso. 但也可以转头向脊柱相反的方向。—《瑜伽英語900句》（于伽编译）

239、So, for example, when you rotate the torso to the right (as described above), you would rotate your head to the left and gaze out over your left big toe.所以，举个例子，当你扭转脊柱向右侧（如上所述），你将头转向左，凝视左大脚趾。—《瑜伽英語900句》（于伽编译）

240、Contraindications and Cautions：

Serious back or spine injury: Perform this pose only with the supervision of an experienced teacher.禁忌和警告：严重背部和脊柱伤痛：只有在有经验的老师监督才可以做这个体式。—《瑜伽英語900句》（于伽编译）