向天花板的方向提起你的胸骨并向两侧伸展。

Lift your sternum toward the ceiling and expand it side to side.

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一个简单的扭转或者侧伸展都有可能很不舒服。

A simple twist or side stretch might feel uncomfortable.

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呼气，抬左臂向上进入扭转侧三角伸展式。

Exhale raise the left arm up into this variation of Reverse Extended Side Angle.

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这个体式充分伸展了直腿一侧的腘旁肌。

This pose creates an intense stretch of the hamstrings in the straight leg.

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伸展身体后侧和前侧一样多。

Extend up the back of your body as much as the front.

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伸展身体后侧和前侧一样多。

Extend up the back of your body as much as the front.

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