Ankle Loop: down back of ankles; begins at base of shinbone to bottom of foot and up front of foot.

脚踝圈：从脚踝上方的胫骨底部起，向下到脚跟后部，沿着脚底向前，然后向上穿过足弓再回到胫骨的前部。

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As we put the front foot down, we lift the back foot up. We let yesterday go, and focus on today.

“前脚走，后脚放”意即：昨天的事就让它过去，把心神专注于今天该做的事。

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To loosen your quadriceps, stand up, grab a foot behind your back, and pull that foot to your butt, keeping your knee pointed at the ground (figure 6). Feel the stretch through your quadriceps.

放松四头肌时，站者，从后面抓住脚底，把脚拉向臂股，膝盖朝下（图六），感觉四头肌伸展。

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To loosen your quadriceps, stand up, grab a foot behind your back, and pull that foot to your butt, keeping your knee pointed at the ground (figure 6). Feel the stretch through your quadriceps.

放松四头肌时，站者，从后面抓住脚底，把脚拉向臂股，膝盖朝下（图六），感觉四头肌伸展。

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