2005年12月的Yoga Journal：

Few poses beat Warrior Pose Ⅱ at strengthening your hips and thighs. As you might guess from the way your legs burn in a long Warrior Ⅱ, the pose strongly works your quadriceps muscle, which make up the front of your thighs. But Warrior Ⅱ is not just about strength: It can also correct a common misalignment that can lead to many knee problems.

(勇式二强化你的髋关节及大腿，而当你进行长时间的勇式Ⅱ动作时，也许会感觉到腿部在燃烧，这个姿势强烈的训练你大腿前侧的肌肉。勇式二不仅可以锻鍊你的肌力，同时也可以修正一种常见导致许多膝盖问题的的偏位状况。)

To see if you have this misalignment, stand barelegged in front of a mirror. If your alignment is healthy, your kneecaps will point straight out over the middle of your feet. But you may find that your thighbone rotates inward in relation to your shinbone and that your kneecap points slightly inward, too. This position is bad news: It torques your knee, putting uneven pressure on the cartilage and straining the supporting ligaments and tendons every time your bend it.

(为了了解你是否有偏位的问题，赤脚站在镜子面前。若膝盖对齐是健康的，你的膝盖骨会指向直向脚掌的中间。但你也许会发现，你的大腿骨相对于小腿骨是往内旋转的，而你的膝盖骨也微微的往内。若是如此，这真是一个坏消息呀！每当膝盖弯曲时，这会带给软骨不平均的压力，而且过度拉紧支撑的韧带与肌腱。)

■ ALIGNMENT FIRST (先解决偏位问题：放松髋内收肌群！)

Whenever you hear a yoga teacher say, “As you bend your knee, point your kneecap directly toward your middle toe," she’s reminding you to stabilize your thighbone and knee in healthy alignment. But that’s often easier said than done. Even if your alignment is fine when you’re standing with straight legs, you may collapse your front knee inward when you come into Warrior Ⅱ

(每当你听到瑜珈老师说"弯曲你的膝盖，将膝盖骨直接指向脚趾的中间"，她正在指醒将大腿骨及膝骨稳定在一个健康的位置。但说比做的容易！即使当你双腿站直时，对齐是好的；但当你进行勇式二时，你也许又会将前脚膝盖往内倾了。)

To correct this misalignment, you need to focus on two actions in Warrior Ⅱ. The first is stretching your hip adductors. This large muscle group, which fills your inner thighs and pulls your knees toward each other, includes the pectineus, adductor brevis, adductor longus, adductor magnus, and gracilis.

(为了修正这偏位的状况，你需要将焦点放在二件事情上。第一件事情是背躺在地上进行伸展髋内收肌群，这是一大群的肌肉，将膝盖拉向对方的原因。第二件事情是延续着第一个动作，背躺地的状况下，脚靠在墙上做出勇式二的动作。)

Practice this pose lying on your back: Lie perpendicular to a wall, with your feet on the wall and your knees and hip each bent to 90 degrees, as tough you were sitting on a chair that had tipped over backward.Then open your knees to the sides and move your feet farther apart so your shines remain perpendicular to the wall and parallel to the floor. Stay in this position for four or five breathes and allow your inner thighs to relax and stretch.

( 第一动作：躺在地上，与墙面垂直，脚踩在墙面上，膝盖与髋关节弯曲呈现90度，想像你做在椅子上，往后倒在地上的样子。山姆伯伯有找了一个图示进行改造一下如下。)

( 然后慢慢的膝盖连同大腿骨、小腿骨往外打开(二脚掌的距离会愈来愈远)，然后小腿骨同样的与墙面呈垂直、与地面呈水平。维持这个姿势4~5个呼吸，让大腿内侧进行放松与伸展。)

(山姆伯伯有找了图示，下肢的动作应该如图示。)

Next, still lying on your back, create the shape of Warrior Ⅱ: Leaving your right foot where it is, straighten your left leg out to the side, turning your foot in slightly as you ground your sole on the wall. Place your left foot so that a line drawn between its arch and your right heel would be parallel to the floor. Stretch your arms out to the sides at shoulder height, and – voila! Warrior Ⅱ. Stay for a minute or two, and then repeat to other side.

(第二动作，延续第一个动作，做出勇式二的动作。右脚留在原本的位置，将左脚往外伸直，并且将左脚微往内转，脚掌一样踩在墙面。调整你的左脚，使得它的足拱及右脚的脚跟跟地面可以呈一条水平的直线。然后将双手打开，放置在肩膀的二侧。勇式二姿势成形！保持1~2分钟，然后换边。)

■ UP AGAINST THE WALL(强化负责大腿外旋的肌群)

The other secret to proper alignment of the bent leg is Warrior Ⅱ is engaging and strengthening the muscles that externally rotate you thigh. The main external rotators are the glutes maximus and the six deep rotators that lie underneath it – the piriformis, obturator internus, obturator externus, gemellus superior, gemellus inferior, and quadratus femoris.

(在进行勇式二的动作，在膝弯时要达到比较适当的对齐，没有其它的秘密，就是训练负责大腿外旋的肌群。主要的外旋肌群是臀大肌及在它之下的六个的旋转肌。训练的动作可以先想像一下，身体靠近墙面做勇式二，然后前弯脚跟墙面中间放个东西，为了不让东西掉下来，所以前弯脚要顶尖东西，这时候就会训练到外旋的肌群。)

To get in touch with and build these muscles, stand with your back near the wall and your feet 4 to 4.5 feet apart. Turn your left foot in slightly and your right foot out 90 degrees, parallel to the wall, and set yourself up so your right hip is touching the wall. (Don’t fore your left hip to the wall, or you’ll force your right knee out of alignment.。Watch your thigh and knee as you bend your right leg into Warrior Ⅱ。

(站直，然后背靠近墙面，双脚的距离如同勇式二双脚的距离，将左脚微往内转，右脚往外转90度，平行与墙面，这时候你的脚边髋关节应该会碰触到墙面(不要强迫让左边的髋关节碰到墙面，否则你膝会偏位。弯曲你的右脚，所以身体呈现勇式二的下肢动作。)

Make sure your right thigh is parallel to the wall and your right knee points out over the center of your right foot. Next, place a tightly rolled yoga mat between the wall and your bent knee. Pressing your knee firmly into the prop, press through your left foot, keeping your left knee straight and your left thighbone pushing back toward the wall.

(确定你右边大腿是平行与墙面、右膝是直向右足的中间。接下来，卷紧你的瑜珈垫，放在墙面与右腿之间，你的右脚要出力将瑜珈垫停留在墙面上，同时，也别忘记勇式二后脚的动作，左膝打直，大腿骨往墙面方向后推。)

以现代久坐的生活方式，坐的时间愈长，髋内收的肌群就愈紧。文章先介绍放松髋内收肌群，然后再加强髋外旋的肌群，有兴趣的朋友，可以尝试看看啰。若上面文章有什么错误的地方，也欢迎大家提出来啰。最后附上勇式二的动作示范。

文章来源：山姆伯伯工作坊