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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将弯曲胳膊的对侧的腿弯曲，并交叉与另外的腿上。

Cross the leg opposite your bent arm over your other leg.

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离壁后转向体侧（依据个人习惯），做四到六次的紧张的快速的蝶泳腿。

Do four to six tight, quick dolphin kicks while tilted on your side.

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注意：不要使髋关节的工厂，推动了腿侧。

Note: Do not allow the hip of the plant leg to push out lateral.

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注意：不要使髋关节的工厂，推动了腿侧。

Note: Do not allow the hip of the plant leg to push out lateral.

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