坐在右脚脚后跟上左腿向后伸展;左大腿悬浮向地板方向。
Sit on your right heel with your left leg extended behind you; your left thigh is hovering over the floor.
向前伸展，试着将你的胸向大腿靠近，他说。
Stretch forward. "Try to lay your chest onto your thighs," he says.
由大腿部向前弯曲，手臂向脚伸展，努力触及脚趾。
Bend forward from your hips and stretch your arms toward your feet. Try to touch your toes.
大腿内侧伸展。
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.
骨盆保持着平衡，因为腰肌使大腿前侧屈曲，臀肌使大腿前侧伸长或者伸展。
The pelvis is kept balanced because the psoas flexes the thigh, and the glutei make the thigh lengthen, or extend.
如果肋骨不能在大腿内侧轻松伸展并放松，把双膝分开直到肋骨可以完全伸展。
If your side ribs don't easily rest between your thighs, separate your knees until they do.
保持大腿内侧在一起但不要强烈的伸展大腿，那样是错误的山式。
Just keeping your inner thighs together and not stretching your legs strongly as described is wrong Tadasana.
大腿保持在中立状态配合膝盖的伸展，拉长和缩回腿筋。
The femurs are held in neutral alignment with knees extended, elongating the hamstrings and low back.
然后随着呼气，推你的大腿上部的后侧并伸展你的脚跟向地板的方向，或者落到地板上。
Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor.
随着呼气，推动大腿上端的后侧，脚跟伸展落向地面，膝盖柔和伸直但注意不要锁紧膝盖。
Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them.
现在，呼气，把大腿向后推，脚后跟伸展下压。
Now exhaling, push your top thighs back and stretch your heels down toward the floor.
由于她提出的通过与她的腿，她跪下，伸展她的武器对我，并表示我是拉与我的双脚支撑反对她的大腿。
As she moved through between her legs, she knelt down, stretched her arms towards me and indicated that I was to pull with my feet braced against her thighs.
伸展腿部，大腿有力并向内转。
Extend your legs behind you powerfully, and internally rotate your thighs.
她朝他一个劲地格格地傻笑，她手脚伸展着躺在地板上，把花缎旗袍拉上来露出大腿。
And she was giggling at him. Spread-eagled on the floor, her brocaded gown hitched up above her thighs, she taunted him between giggles.
当起跨腿的大腿部分平行于跨栏时，动力转向自然伸展的小腿。
When the thigh of the lead leg drives up to a position parallel to the track, momentum is transferred to the lower leg, which extends naturally.
起来时，先从大腿处提起躯干并伸展肘部（如果它们是弯曲的）。
To come up, first lift the torso away from the thighs and straighten the elbows again if they are bent.
这个体式伸展了大腿内侧的内收肌群。
This action stretches the adductor group of muscles along the inside of the thighs.
盆腔肌肉使后退的大腿骨伸展，后脚固定于垫子上。
The buttock muscles extend the thigh bone of the back leg. The back foot is fixed on the mat.
下犬式有很多改善和治疗的效果。肩膀，大腿后侧，小腿后侧，足弓，和双手的伸展让全身收益。
Adho Mukha Svanasana has lot of corrective and curative effects. The shoulders, hamstrings, calves, arches, and hands are Stretches energizing whole body.
然后反抗这种力量，把大腿上部向后推，脚跟下沉并再伸展膝关节。
Then against this resistance, push the top thighs back and the heels down and straighten the knees again.
如果你很担心无意中冒犯他们，那么就加一句“我马上就要下车了”或者半开玩笑的说“这样我就能伸展一下我的大腿了。”
If you're worried you'll accidentally offend them, add a "I'm getting off soon" or something slightly jokey like "I could do with stretching my legs."
如果你很担心无意中冒犯他们，那么就加一句“我马上就要下车了”或者半开玩笑的说“这样我就能伸展一下我的大腿了。”
If you're worried you'll accidentally offend them, add a "I'm getting off soon" or something slightly jokey like "I could do with stretching my legs."
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