Plant the back heel. Inhale, we rise up, warrior one. The virabhadrasana one, bending that front knee.

后脚跟着地。吸气，我们直起身，战士第一式。屈前膝的体式是战士第一式。

Really extend that back heel towards the back of the mat. Inhale in, lengthen the tailbone down, draw the navel in.

把后脚跟向垫子后面方向伸展。吸气，拉长尾骨，收腹。

Back heel is on the earth strong, both legs are charged by maybe squeezing the inner thighs together, finding that scissor effect.

后脚跟用力的踩在地面上，双腿通过挤压大腿内侧来获得力量，感受剪刀效应。

Keep this upward movement, and this is kind of energetic lift as you peel the back heel up and step halfway in. Woo!

保持这种向上的感受，这能让你充满活力，与此同时，后脚脚后跟往前挪。呜！

Then I'm going to step the back foot in just a little bit so that I can bring that back heel to the earth.

然后我要把后脚放前面一点，这样我就可以把脚跟放回地面。

And then we'll bring the fingertips to the waistline, soft bend in the knees here, I lift the back heel up, and step it in halfway.

然后双手叉腰 膝盖微曲 后脚跟抬起 向前半步。