Bend your knees and lower your back knee towards the floor, keeping the front heel down and the knee directly over the centre of the foot.

弯曲你的膝盖以及你的后腿膝盖向地面方向弯曲，保持前脚踝触地，以及膝盖在脚中心的正上方。

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Extras for experts: Brace your hands against the back of a sofa and bend over at a 90-degree Angle.

专家支招：双手撑着沙发背，身体呈90度角弯曲。

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Can you bend your thumb backwards until it touches your wrist? If you join your hands behind your back, can you lift them over your head without letting go?

你是否能将大拇指向后弯曲直至其触碰到手腕部位？你将双手在背后紧握，是否能够将其举过头顶而不松手？

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"Normally in film you can sit back a lot more and let it wash over you, " continues the star of Bend It Like Beckham and the Pirates of the Caribbean films.

BBC: Is Keira Knightley's new Anna Karenina film a gamble?