On the inhale bend your left knee as you bring your arms forward and raise them overhead, fingers interlocked, palms facing up, and upper back arched slightly.

吸气时曲左膝，同时双臂向前高举过头，交叉十指，掌心向上，上背部微微拱起。

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The biceps of the both upper arms bend the elbows, drawing the torso into the stretch.

大臂上的二头肌使手肘弯曲，拉向躯干的方向，辅助伸展动作。

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The biceps brachii and branchialis (muscles down the front and inside of the upper arm) bend the elbows, drawing the feet upward and opening the pelvis region.

肱二头肌和肱肌(上臂前侧、内侧肌肉)使手肘弯曲，拉双脚向上，打开盆腔区域。

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