每天读一点英文之那些光影飞华的魅惑13
The Best Poses for Women 优美身材瑜伽造
Tree Pose Stretches hips, inner thighs； strengthens legs, spine, core
树式拉伸臀部、大腿内侧，强健腿部、脊椎和核心肌群
1.Stand with your legs and feet together, hands on hips.Transfer weight to your left foot as you bend the right knee and place the sole of the right foot on the inside of your left leg (beginners start at the ankle； more advanced yogis, raise the right foot to the inside of the left thigh).Gently press the right foot against the left leg.
1.双腿和双脚并拢站立，双手放在臀部。将身体重心转移到左脚，右膝弯曲，将右脚脚掌放在左腿内侧（初学者开始时可以先放在脚踝处，层次高的瑜伽练习者可以将右脚放在左边大腿的内侧）。慢慢将右脚向左腿压。
2.Bring the palms of your hands together in front of the heart in prayer pose.Hold for 1 minute on each side.More advanced yogis: Raise your arms straight directly overhead, palms facing in.
2.手掌合十放在胸前，成祈祷状。保持这个姿势一分钟。层次高的瑜伽练习者：双臂伸直并举过头顶，手心相对。
Boat Pose Strengthens core, psoas, quadriceps
船式强健核心肌群、腰肌和四头肌
1.Sit with knees bent, feet flat on the floor.Lean back slightly so you’re balancing on your sit bones.Raise your legs so shins are parallel to the floor, knees bent
1.屈膝坐，双脚平放在地面上。身体微微向后仰，以坐骨来保持平衡。双腿抬起，使小腿和地面平行，双膝弯曲。
2.Extend arms forward, parallel with the floor, palms facing each other.Keeping your chest high and your core engaged, begin to straighten your legs.Hold for 5 to 10 breaths.Repeat 5 times.
2.双臂向前伸直，与地面平行，掌心相对。挺胸，使核心肌群也得到锻炼，然后伸直双腿。保持这个姿势呼吸五到十次，重复这个动作五次。
Garland Pose Stretches low back, groin, hips, ankles
花环式拉伸下背部、腹股沟、臂部和踝关节
1.Stand with feet slightly wider that hip-width.Bring the palms of your hands together in front of your heart in prayer pose.Turn toes out slightly.
1.双脚分开站立，比臀部略宽。手掌合十放在胸前，成祈祷姿势。脚趾微向外撇。
2.Deeply bend the knees, squatting down between your legs.Keeping palms together, gently press your elbows to the insides of your knees, opening up the hips.Keep the spine long, chest open.Feel tension in the lower back begin to melt away.Hold for at least 1 minute.
2.双膝弯曲，蹲在双腿间。手掌合十，慢慢地将手肘紧贴双膝内侧，臀部张开。脊椎挺直，胸部打开。感到下背部的张力开始消失，保持这个姿势至少一分钟。
Half Lord of the Fishes Stretches hips, shoulders, back, neck； strengthens spine
半鱼王式 拉伸臀部、肩部、背部、颈部，强健脊椎
1.Sit on the floor with legs outstretched in front of you.Bring the sole of the right foot on the floor outside of the left hip (right knee points to the ceiling).
1.双腿向前伸直坐在地上，将右脚脚掌放在左臀部的外侧（右膝指向天花板）。
2.Bend the left knee and bring the left foot to the outside of the right hip.Place right hand on the floor just behind your right hip.Lift your left arm to the ceiling.As you exhale, bend the left arm and place the left elbow to the outside of your right knee.
2.左膝弯曲，左脚放在右边臀部的外侧。将右手放在右边臀部后面的地上，抬起左臂。呼气时弯曲左臂，将左肘放在右膝的外侧。
3. Lengthen your spine with each inhale and twist deeper with each exhale.Press the left elbow into your right leg to help revolve the upper body more and more.Look to the wall behind you.Hold for 5 to 10 deep breaths.Repeat on the opposite side.
3.吸气时脊椎挺直，呼气时让脊椎加剧扭曲。左肘向右腿方向顶，帮助上半身加大扭转幅度。向你身后的墙的方向看。保持这个姿势深呼吸五到十次。换另一侧重复这个动作。
Bridge Pose Stretches front of body；strengthens hamstrings, gluteus
桥式伸展上半身，强健腿筋和臂肌
1.Lying on your back, bend your knees and place the soles of your feet flat on the floor about hip-width apart.Toes point straight to the wall in front of you.Place arms straight along your sides, palms down.
1.仰卧，屈膝，脚掌平放在地面上，大致与臀部同宽。脚趾正对着你前方的墙。双臂伸直放在身体两侧，掌心向下。
2.Gently press into your feet as you raise hips to the sky.Allow the front of your body to slowly expand with each breath.Hold for 5 to 10 breaths.Repeat 3 times.
2.臂部向空中抬起，同时双脚轻轻地发力。每次呼吸时上半身慢慢伸展。保持这个姿势五到十次，并重复三次。
实战提升
Practising&Exercise
transfer [træns'fə:] n. 转让；转移；传递；过户
lean [li:n] vi. 倾斜；倚靠；倾向；依赖
straighten ['streitən] vt. 整顿；使…改正；使…挺直；使…好转
ceiling ['si:liŋ] n. 天花板；上限
upper ['ʌpə] adj. 上面的，上部的；较高的
opposite ['ɔpəzit, -sit] adj. 相反的；对面的；对立的
实用句型&词组
The fight against inflation has been going on for almost two years.（违反）
He is engaged in his business.（从事）
He is suffering from nervous tension.（紧张）
学习更多：
双腿和双脚并拢站立，双手放在臀部。双腿抬起，使小腿和地面平行，双膝弯曲。保持这个姿势五到十次，并重复三次
瑜伽与一般运动的不同，瑜伽：必须集中意识，在一定时间内保持某种姿势，从而达到身心的统一。瑜伽有平衡内分泌，使身体四肢均衡发展的功效。且能保持全身舒畅，心灵平静，内在充满能量；恢复体力，不需要太长的时间。一般运动：使身体机械式的不停地运动，无需用意识。能使肌肉发达，但不均衡。体力易消耗，肌肉易疲劳，需要长时间睡眠以恢复体力。