Place right foot forward and keep the left leg straight and the heel on the ground.
把右腿迈向前，保持左腿伸直，脚跟着地。
Then shift slightly to the right and swing your left leg straight back behind the torso.
然后身体稍稍向右，使左腿在身体后侧伸直。
Sit upright. Hold left foot off the floor with left leg straight. Point toes up and downward. Repeat 3 - 5 times. Repeat with other side.
坐直。伸直左腿；将左脚离地。让脚趾朝上、下方向。重复3-5次。换另一边重复。
In a lunge position, place your right foot on a bench or a step at knee height, and place both hands, palms down, on your right knee, keeping your left leg straight.
以弓箭步姿势，将你的右脚放在一个齐膝的长凳或台阶上，双手抚右膝，保持左腿伸直。
Make sure your right knee does not extend past your toes and keep your left leg relatively straight.
注意膝盖不要超过脚尖，尽量保持左腿伸直。
Please raise your left leg with the knee straight.
请抬起您的左，伸直。
Please raise your left leg with the knee straight.
请抬起您的左，伸直。
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