1·Keep your front shin vertical, back knee straight, back heel lifted, and chest lifted.
保持前面小腿垂直地板，后膝伸直，后脚跟离地，胸腔上展。
2·Brace your back heel or the back of your torso against a wall if you feel unsteady in the pose.
如果感觉在这个体式上不能稳定，将后脚跟或后背靠墙使自己得到支撑。
3·Rotate the torso to the left, keeping the two sides equally long. Let the left hip come slightly forward and lengthen the tailbone toward the back heel.
身体向左转开，并保持身体两侧一样长，（主要感受脊柱两侧）将左侧臀稍微向前并延长尾骨向后脚跟。
4·Stay in this pose for 30 seconds to 1 minute. Inhale to come up, strongly pressing the back heel into the floor and reaching the top arm toward the ceiling.
在这个体式上保持30秒到1分钟，吸气起身，用力把后脚底压向地板并将左臂伸向天花板。
5·The Arsenal Captain attempted an ill-advised back heel on the edge of his own penalty area which Barcelona quickly pounced on and worked the ball to Messi just inside the box.
阿森纳队长在自己的禁区里尝试不被看好的脚后跟传球，巴塞罗纳快速抢断，并立刻将球送到球门前的梅西脚下。
6·The risk of severe back problems and twisted or broken ankles is three times higher for a high heel wearer than for a flat shoe wearer.
穿高跟鞋的人出现严重的背部问题、扭伤或脚踝骨折的风险，比穿平底鞋的人高出三倍。
7·Wearing heels also creates the threat of getting a heel caught in a sidewalk crack or a sewer-grate and being thrown to the ground—possibly breaking a nose, back, or neck.
穿着高跟鞋也会造成鞋跟被人行道裂缝或阴沟栅卡住以及摔倒在地上的危险，穿鞋的人有可能会摔断鼻子、背部或脖子。
8·Heels not only have to be the right height but in the right position: not too far back, but under the centre of the heel so they support your weight properly, following the natural line of your body.
鞋跟不仅要有一个合适的高度，也需要在正确的位置上：不能太靠后，要在脚后跟的中心，这样的鞋跟才能沿着你的身体曲线有效地支持你的体重。
9·It didn't look at shoe heel height, it looked at anatomical heel length, the distance from the back of your ankle joint to the insertion of the Achilles tendon.
他没有着眼于鞋子的高度，他考虑的是脚后跟长度的结构，从踝关节背面到跟腱的附着距离。
10·Bend the front knee, keeping the back leg straight, press the right heel down on the floor.
前腿膝关节弯曲，后腿保持绷直状态，右脚后跟贴紧地面并向下压。