Uttlita Parsvakonasana

三角伸展式

Press dnow the heel lift the arches and ankles storngly up(both foot) see  Vria2下压脚后跟提起脚弓，脚跟有力的向上顶。脚腕与小腿成90度直角，小腿与大腿成90直角。

Turn in slightly press dnow outer edge of foot lift the inner ankle向内侧旋，下压脚步外侧边缘，提升脚腕内侧。

Heel  to arch

Lift pelvis up off of the front thigh bone and extend or hinges over the thigh提起和伸展骨盆覆盖大腿中轴并离开大腿骨。

Draw the (shoulder blade)scapulae away from ear and into toward the chest拉动(肩关节)斜方肌内收远离耳朵。

Parivrtta Parsvakonasana

扭转三角伸展式

Weight in heel, See up.the thigh is parallel the floor knee over the ankle.重量在脚跟，大腿与地面平行膝盖脚腕垂直。

See up

Foot  is flat and  leg straight

放平脚，腿伸直

Heel  to heel

&

Heel  to arch

Draw the front hip back and the back hip forward until both sides of the waist can lengthen拉前髋向后，后髋向前直至感到两侧腰的拉伸

Draw the upper  trapezius away from the ears拉动(肩关节)斜方肌内收远离耳朵。

Parsvottanasana

Line up shin and thigh bone draw front & back of thigh up前脚掌与胫骨和大腿骨一直线拉抬前侧和后侧的大腿。

Turn in 60oc，knee straight,inner thigh of the leg internal rotation后脚旋入60°，膝盖伸直，旋转后大腿内侧

Heel  to heel， lift arches & ankles

Hips square方正髋骨

Draw the shoulders away from ears肩关节向下内收远离耳朵。