调整双脚   Adjust your feet

绷脚   Point your toes

勾脚   Flex your feet back

抓住大脚趾   Hold your big toes

脚趾抬起来   Lift your toes

脚趾张开   Spread your toes

脚趾指向正前方   Toes point straight ahead

脚趾保持有觉知   Activate your toes

脚后跟往下踩   Press the heels down

脚后跟抵住会阴

Positioning your heel against your perineum

双脚并拢   Place your feet together

双脚打开   Separate the feet

双脚转至平行   Bring the feet parallel

双脚向下扎根

Feet are firmly rooted into the ground

双脚用力踩实地面   Press your feet into the floor

双脚跳开与髋同宽

Jump your feet a hip-distance apart

双脚往前蹬   Push your feet forward

双腿交叉，上提   Cross your legs and lift up

双腿保持与地面平行

Keep the legs parallel with the ground

双脚跳到两手中间

Jump forward and bring your feet between your hands

左脚跟外缘    Outer edge of your left heel

右脚内侧有力踩实

Keep the inner edge of your right foot grounded

大脚趾和踝关节并拢

Big toe and ankle joints touching

保持左脚贴紧右大腿内侧

Keep the left foot pressing into the right inner thigh