Your head should be in-line with the torso and at a level, balanced position (or just slightly forward).

你的头部应该与身体保持平衡位置(或者稍稍前倾)。

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To challenge yourself in this pose, inhale and raise your right leg parallel to the line of your torso, and hold for 30 seconds, keeping the hips level and pressing through the heel.

在这个体式上进一步的挑战自己，吸气，抬右腿与上身成一条线，保持30秒。保持髋骨水平和脚跟的压力感。

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When your hands are on your thighs, the median line of your upper inner arms should align with the median line of of the sides of your torso.

当你的双手放回到腿上时，你上臂的中线应该和你身体的中线对齐。

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