留意你的踝关节如何曲伸，小腿肚上的肌肉如何收紧和膝关节如何弯曲。
Notice how your ankles flex, how your calf muscles contract and how your knees bend.
我发现阻止抽筋最好的办法就是站起来，保持脚平放，然后向后推你的踝关节，向前推你的膝关节。
The best way I found to stop the cramp is to stand up, keep your foot flat, then push your ankle back and your knee forward.
我发现阻止抽筋最好的办法就是站起来，保持脚平放，然后向后推你的踝关节，向前推你的膝关节。
The best way I found to stop the cramp is to stand up keep your foot flat then push your ankle back and your knee forward.
当脚(或者大腿，如果你的膝关节是弯曲的话)举起垂直地板时，稳定尾骨防止骨盆向后。
As the legs (or thighs, if your knees are bent) rise to perpendicular to the floor, firm the tailbone against the back of the pelvis.
虽然瑜伽不能缩短你已经被过度拉伸的膝关节韧带，但是它可以通过加强附近的肌肉来稳定膝关节。
Though yoga probably will not shorten overstretched knee ligaments, it can help stabilize your knees by strengthening the surrounding muscles.
如果你这样做，你的膝关节就不能活动了。
你的膝关节还痛吗？
如果你有任何膝关节问题，在这个体式中当问题膝关节是前面的关节时，你可以转达前腿多些以便于膝盖也多转些。
If you have any knee problem, when that knee is your front knee in this pose, you can turn your front foot outward more so your knee can also turn out.
在这些腿伸直的体式，即使膝关节伸展，在心里你也要轻微地弯曲它们。
In these straight-legged poses, though your knees are straight, you will bend them slightly in your mind.
不要推你的膝关节自己回来，即使你正在拉你的膝盖向内。
Don't push your knee itself back, even though you are drawing your kneecap inward.
保持一定的重量在你的前脚球，用你的前大腿拉股骨向上离开前面的膝关节，让你的前侧胫骨轻微的向前运动一些。
Maintain some weight toward the ball of your front foot and use your front thigh to pull your thighbone upward out of your front knee, allowing your front shin some slight forward movement.
学习通过完全伸展你的大腿来伸展你的膝关节，但不超伸。
Learn to straighten your knees with full extension of your legs but without hyperextension.
首先，就像所有的拉伸、走得慢，并且如果你觉得任何膝关节疼痛与这些，停止，或不按下据。
First, as with all stretches, go very slowly, and if you feel any knee pain with these, stop, or don't press down as far.
此外，上提你的膝盖，强烈地拉它们进入膝关节。
In addition to lifting your kneecaps, draw them into your knees strongly.
伸展膝关节后侧的皮肤，这个体式应该强烈地伸展你你前面腿筋肌肉。
Spread the skin at the back of your knees. This pose should stretch your front hamstring muscles strongly.
这个手术可以让你恢复正常的膝关节功能。
你的背部或者膝关节有什么毛病吗？
通过髋关节和膝关节用力运动，上下踢你的腿，就像海豚一样。
Then, kick your legs up and down together in a whipping motion generating from the hips and bending at the knees, as if you were a dolphin.
你只需要轻微伸直左膝关节以吸收来自身体右侧的重量转移。
You merely want to straighten your left leg sufficiently for it to absorb the transfer of weight from your right side.
你只需要轻微伸直左膝关节以吸收来自身体右侧的重量转移。
You merely want to straighten your left leg sufficiently for it to absorb the transfer of weight from your right side.
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