To challenge yourself in this pose, inhale and raise your right leg parallel to the line of your torso, and hold for 30 seconds, keeping the hips level and pressing through the heel.

在这个体式上进一步的挑战自己，吸气，抬右腿与上身成一条线，保持30秒。保持髋骨水平和脚跟的压力感。

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To challenge yourself in this pose, inhale and raise your right leg parallel to the line of your torso, and hold for 30 seconds, keeping the hips level and pressing through the heel.

在这个体式上进一步的挑战自己，吸气，抬右腿与上身成一条线，保持30秒。保持髋骨水平和脚跟的压力感。

youdao