Standing pose

站立体式

Front food

前脚

back food

后脚

Feet

脚与脚

Pelvic

骨盆

shoulder girdle

肩部关节

Vira 1

战士一式

knee aligns over ankle90 膝盖与脚腕呈直线,脚腕与小腿成90度直角

angled,straight与地面成角度，伸直*

Heel  to heel

Square pelvis to the front骨盆朝向正前方

Scapulae move in towards the back ribs斜方肌向内收后背与肋骨相对

Vira 2

战士二式

Knee aligns over ankle 90膝盖与脚腕呈直线，脚腕与小腿成90度直角，小腿与大腿成90直角

Truned in slightly向内转

Heel  to  arch

Pelvis neutral  to the floor骨盆中立指向地面

Scapulae release down the back and move in toward the ribcge 放松斜方肌向下与胸腔相对

Utthita Trikonasana

三角式

Press base of big toe lift arch and outer ankle,lift the knee up下压大脚趾的底部，立起脚弓和脚腕外侧

Truned in slightly

向内转

Heel  to arch

Pelvis tilts sideways over front leg骨盆侧倾向前腿

Draw the scapulae away from ears and into chest拉开斜方肌与耳朵的距离*

Parivrtta Trikonasana

扭转三角式

Press dnow through the base of the big toe.ground, root inner and outer heel dnow, lift up in out arch, knee in line with 2^nd 下压大脚趾底部以及脚后跟的内侧和外侧，提起脚弓的内外两侧，膝盖与第二个脚趾一直线

Press the outer heel dnow ,lift the inner arch up.下压外侧脚后跟，提起内侧脚弓。

Heel  to heel

The hips are square to the front 髋部正直朝前

Draw the scapulae dnow the back and away from each other拉斜方肌向后背*