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.

youdao

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.

youdao

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.

youdao