当你上体前屈时，脊椎向前移动，但骨盆和骶骨却要保持在原处，特别是屈膝的一侧。

As you begin to bend forward, the spine moves while the pelvis and sacrum tend to remain behind, especially on the side with the knee drawn back.

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支撑腿的另一侧腿屈膝90度。现将屈腿伸直，将对侧腿抬起，抬止髋的高度，保持单腿在做抬腿时的平衡。

Now straighten the leg, driving up with the opposite knee to hip height, so that you are balancing on one foot on the step.

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在所有的前屈中，重点是当你更多地进入这个体式时，要拉长前侧的躯干。

As in all the forward bends, the emphasis is on lengthening the front torso as you move more fully into the position.

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