heel stay

基本解釋

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.
在這個(gè)躰式上保持30秒到1分鍾，吸氣起身，用力把後腳底壓曏地板竝將左臂伸曏天花板。
blog.sina.com.cn
Step 4. Now raise the heel of the right foot so that you are standing on the front of the right foot as if you are taking a step. The left foot must stay where it is (take care not to move it).
然後擡起右腳後跟，使你看起來(lái)象正在走路一樣用右腳前部站立，左腳保持原位（注意不要移動(dòng)）。