中文：站立腿上提式（手抓腳趾延展式）

英文：Standing Leg Raises

1、Place your hands on your lower abdomen to connect with uddiyana bandha.

把手放在下腹上以接觸收腹收束。

2、Catch the big toe with the first two fingers of your right hand, the toe also holds your fingers.

用右手的食指和中指抓住大腳趾，大腳趾同樣勾住手指。

3、Stand tall up through your spine.

伸直脊椎並站直。

4、Pointing your big toe helps to direct your leg upward.

腳趾繃起以幫助引導(dǎo)腿部向上。

5、When you are firm in this position, raise your right foot higher.

穩(wěn)定後，將右腳拉得更高。

6、Move your raised leg to the right.

把上提的腳移至右邊。

7、Don’t lift your right hip, this causes your lower back to jam.

右髖不要上提，這會(huì)導(dǎo)致下背堵塞。

8、Hips must be level.

髖部必須保持一個(gè)平面。

9、Torso remains centred.

身軀保持中心位置。

10、Inhale, bring the leg back to the center.

吸氣時(shí)把腿拉回正面。

11、Fold forward again, chin to shin.

再次折疊身體至下顎貼近脛骨。

12、Release your fingers and bring your right hand down to your lower abdomen.

手指松開，右手放在下腹。

13、Maintaining your hands-free leg lift.

保持腳在沒有手的支撐下上提。

14、Benefits: This asana loosens the hip joints, destroys defects of the testicles and male organ of generation, and purifies and strengthens the vertebral column, waist, hips, and lower abdomen. It also eliminates constipation. This asana makes the leg muscles powerful and the balance gives one steadiness and poise.

功效：該體式可以增加髖關(guān)節(jié)的柔軟度，消除男性睪丸、生殖器的問題，潔淨(jìng)並強(qiáng)化脊椎、腰部、髖，以及下腹部，同時(shí)還能治療便秘。該體式使腿部肌肉更為強(qiáng)健，身體的平衡也將使人更為均衡和穩(wěn)定。