呼气,弯曲你的膝部,将你的脚后跟拉向你的骨盘，使膝关节向身体两侧向下打开，将两个脚底板握在一起。

• Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees out to the sides and press the soles of your feet together.