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SWAN DIVE

COBRA POSE

DOWNWARD FACING DOG

FORWARD BEND

HALF STANDING FORWARD BEND

INHALE

MOUNTAIN POSE

PLANK POSE

INHALE

STANDING POSE

　　Most people imagine that yoga is something gentle and mindful, not a form of exercise that will help shed excess pounds. But it’s also a fantastic way to get, and keep, the body you want。很多人都觉得瑜伽只是一种温和轻柔的练习，算不上是可以减肥的运动。但实际上，通过练习瑜伽确实可以帮你塑造并保持自己想要的身材。

　　This classic flowing sequence of postures is at the heart of modern yoga and can be a complete practice in itself or a preparation for a longer routine。下面这套瑜伽练习包括10个现代瑜伽的经典核心动作，它们既可以单独作为一套练习，也可以作为其他动作的准备活动。

　　I would recommend doing this sequence at least five times a day if weight is an issue. But even if you only do two sequences a day, you’re doing your figure a massive favour。如果想减肥的话，建议每天做这套动作至少五遍。不过即使你一天只做了两遍，也对塑形有相当大的帮助。

　　There are small variations in the way yogis do this sequence, but the most important thing is the synchronisation of the motion of your breath with the movement of your body. Basically, all upward movements are coupled with inhalation, and downward movements with exhalation。做这套动作的时候，很可能会有不标准的地方，但请记住，最重要的是保持呼吸和动作之间的同步性。总的来说，向上的动作都伴随着吸气，而向下的动作多伴随着呼气。

　　1. MOUNTAIN POSE1. 山式

　　Start in Mountain pose: stand up tall, feet together or a little apart, arms at your sides. Place your palms together in a prayer position, roll your shoulders back and down and lift your chest。第一个动作是山式：双腿伸直站立，双脚并拢或稍分开，双臂放身体两侧。双手合十呈祈祷姿势，双肩外展，挺胸收腹。

　　2. INHALE2.吸气

　　Inhale through your nose and extend your arms above and behind your head。用鼻子吸气，同时向上伸直双臂至头顶。

　　3. SWAN DIVE3. 跳水式

　　Swan dive into a standing forward bend, exhaling through your nose and placing your hands on your legs as close to your feet as you can. Bend your knees a little if your hamstrings are tight, to protect your back。通过燕式跳水动作向前弯曲身体，同时用鼻子呼气，双手尽量触摸脚。如果感觉肌肉拉得过紧，可适度弯曲膝盖以保护背部。

　　4. HALF STANDING FORWARD BEND4. 站立前屈式

　　Inhale and lengthen your spine forward into a Half Standing Forward Bend, with your fingertips on the floor and gaze focused ahead。吸气，收紧脊骨，身体向前呈站立前屈式，双臂伸直，指尖触地，眼睛注视前方。

　　5. PLANK POSE5.支架式

　　Exhale and step, or lightly hop, your feet behind you to get into a Plank pose, arms straight your shoulders and legs straight behind you. Your back should be flat and your core engaged. Hold for a second, then, in a snake-like movement, lower yourself towards the floor. Then lower your chest and chin to the floor, keeping your elbows close to the sides of your ribcage, and flatten your feet to the floor。呼气，并向后移动双脚或轻跳呈支架式，双臂、双腿绷直。背部保持平直，坚持几秒钟，然后像蛇一样移动身体，胸部、下巴贴地，手臂双肘紧贴身体两侧，双脚放平。

　　6. COBRA POSE6.眼镜蛇式

　　Inhale as you push down with your arms and raise your head, shoulders and upper body as far as you can without straining. This is the Cobra pose. Look upwards, roll shoulders back and down and keep elbows in. Firm up your kneecaps and thighs to prevent them lifting off the mat。吸气，抬头，同时双臂支撑向下推，尽量让双肩和身体上半部分向上伸展。这就是眼镜蛇式。视线向上，双肩后展，肘部伸直。收紧膝盖骨和大腿以防止抬起。

　　7. DOWNWARD FACING DOG7. 下犬式

　　Exhale into Downward Facing Dog; walk hands forward and slightly farther apart than shoulder width, and spread fingers wide for stability. Then curl toes under and press your hips upwards so your body is in the shape of a triangle, with your bottom as the apex. Make sure your neck and shoulders are released and relaxed. If your hamstrings are tight, keep your knees slightly bent. Take five deep breaths。呼气并呈下犬式。双手向前移动，分开距离略大于肩距，伸展五指触地保持稳定性。弯曲身体、抬起臀部使身体呈一个三角形，臀部为其中一个顶点。颈部和肩部放松。如果感觉肌肉拉得过紧，可适度弯曲膝盖。保持此姿势做五次深呼吸。

　　8. FORWARD BEND8.前屈式

　　Inhale, step forward one foot and then the other between the hands, looking ahead. Then exhale into a forward bend。吸气，一脚向前移动，然后移动另一只脚，眼睛朝前看。之后呼气，呈前屈式。

　　9. INHALE9. 吸气

　　Inhale and come up, arms above and behind head。吸气，起身直立，手臂向上伸直至头顶。

　　10. STANDING POSE10. 站立式

　　Lower arms into original standing pose。手臂放下至身体两侧，呈普通站立式。

(沪江英语)