See the vicious cycle? The solution here would be to release tension in the glutes and abdominals first, before attempting psoas stretching.

你留意到这个恶性循环了吗? 处理办法是在试图拉伸腰肌之前，先做一些放松臀肌和腹肌紧张的练习。

Tighten abdominals, inhale and lift left leg.

收紧腹部肌肉，吸气并且抬起左腿。

Tighten abdominals, inhale and lift left leg to 45 degrees.

收紧腹部肌肉，吸并且举起左腿至45度。

A. Crunch (upper abdominals): lie flat on your back and bend your knees.

仰卧起坐(Crunch)（上腹）：平躺屈膝。

Tighten abdominals, inhale and lift left leg to hip height keeping foot flexed.

收紧腹部，吸气并且举起左腿至髋部高度，保持足背屈。

C. Pulses (lower abdominals): lie flat on your back and place your hands under your bottom and raise your feet towards the ceiling.

举腿(Pulses)（下腹）：平躺把你的双手置于臀部并举起你的脚指向屋顶。