Is it going towards that right buttock or that right sit bone or that left sit bone?

它是移动到右半边屁股、坐骨右侧还是左侧？

My two big toes are turned in just slightly, sit bones shining up towards the sky.

我的两个大脚趾微微向内弯着，坐骨朝向天空。

We're rocking back and forth, stretching the calf, again, sit bone to heel connection. Stretching the foot.

我们在来回摇摆，拉伸小腿，坐骨和脚后跟要进行连接，拉伸脚掌。

Notice how I'm rocking a little bit back and forth, just finding that sit bone to heel connection.

注意我是如何前后摇摆的，你只需要找到坐骨和脚跟的连接。

Extending through the crown of the head, sit bones still rooted down.

从头顶上方向远处延伸，坐骨仍然不离开地面。

So the knees are reaching towards the front edge, the sits bones are reaching towards the backs of the knees.

所以膝盖伸向前方，坐骨伸向膝盖后部。

Stay rooted through your sit bones here. Finding a little expression and switching to the other side.

感觉坐骨向下仿佛扎根在地上。找到拉伸的感觉并切换另一边。

If this is not okay on your knees you can just shift to your sit bones here.

如果你跪着不舒服的话，你可以把你的坐骨移到这里。

Move down through your sits bones, and with soft fingers, tuck the chin and slowly roll it back it up.

向下移动坐骨 手指放松 下颌微收 缓慢直立起来。

Letting my sit bones root down through the ground and just taking a second on your own to roll up through the spine.

坐骨下沉，感觉好像生根在地上。花点时间来卷曲脊背慢慢向上挺直。

Two big toes are gonna come together. I'm going to energetically send my sitting bones down towards my heels and spike the heels towards the back of my mat.

两个大脚趾会靠在一起。我要用力将坐骨放到脚后跟上，然后将脚后跟向垫子的后面伸展。

Again, you can be watching your show as you're doing this, or you could be talking to someone, and this is just kind of connecting to the lower body, finding that sit bone to heel connection.

你可以在做这个动作的时候看电视节目或与人交谈，因为这个动作只涉及到下半身，它的目的是找到坐骨和脚后跟的连接。