中文：半蓮花站立前曲式

英文：Half-lotus Bound, Standing Forward Bend

串聯(lián)動(dòng)作：9個(gè)（在第2和第7個(gè)動(dòng)作停留5次呼吸）

Pressing the heel into the lower abdomen

腳跟抵著下腹部

Circle the right arm around the back, grasp the right big toe with the right hand

右手繞過(guò)背後抓住右腳大腳趾。

Fold forward to place your left hand on to the mat beside your left foot.

前彎並把左手放在左腳旁邊的墊子上。

Keep your hips level

髖部保持水平方向

If the whole left palm cannot be placed on the floor, start with the tips of the fingers, then gradually place the fingers and lastly the whole palm on the floor.

假如左手手掌無(wú)法全部接觸地面，那就先從手指尖開(kāi)始，然後逐步過(guò)渡到手指，最後是整個(gè)手掌放在地面上。

If you cannot hold the toe with the hand from behind, place both the palms on the floor.

如果你不能從背後用手抓住大腳趾，那就把雙手手掌都放在地上。

Caution: Don’t fold forward until your leg and foot are correctly positioned, or unnecessary pressure will be put on your knee, which could lead to injury.

注意：在腳和腿還沒(méi)有擺到正確的位置之前，請(qǐng)不要向前折疊，否側(cè)你的膝蓋將會(huì)產(chǎn)生不必要的壓力，這將會(huì)導(dǎo)致?lián)p傷。

Benefits: The rectum, esophagus, and liver are purified by this asana. It also prevents gas from occurring in the stomach, prevents diarrhea, and quells the gas that arises from inappropriate food.

功效：這個(gè)動(dòng)作可以淨(jìng)化直腸、食道和肝臟，還可以避免胃脹氣、腹瀉，紓解飲食不正常所致的脹氣。