高維微

蔣嬋齡在重慶航空工作了9年，由于在飛機(jī)上會(huì)頻繁做彎腰等動(dòng)作，長久下來，蔣嬋齡發(fā)現(xiàn)自己的脊柱出現(xiàn)了問題，有些“佝腰駝背”。為了調(diào)整形體，蔣嬋齡開始學(xué)習(xí)瑜伽。經(jīng)過兩年練習(xí)，蔣嬋齡已經(jīng)頗有心得，而且還結(jié)合日常生活，總結(jié)了一些簡單易行的瑜伽動(dòng)作，既能放松身體，也能調(diào)節(jié)心情。

Jiang Chanling has worked in Chongqing Airlines for 9 years. As a result of years of frequent bending and other movements on the plane， Jiang Chanling found her spine problems， making her a little "slouch". To adjust her body shape， Jiang Chanling began to learn yoga. After two years’ practice， Jiang Chanling has gained a lot of experience， and combined with daily life， she has also come up with a set of simple yoga exercises that can both relax our body and lighten our mood.

晨起十分鐘 練出氣質(zhì)美背Ten Minutes in the Morning to Build a Beautiful Back

清晨，身體剛剛蘇醒，這時(shí)候不妨做一套簡單的瑜伽動(dòng)作將身體舒展開來。只需十分鐘左右，就能讓肩膀得到放松，特別適合睡覺喜歡側(cè)臥的人，這套動(dòng)作還能調(diào)整背部線條，使肩頸線條流暢。長期鍛煉不僅能收獲氣質(zhì)美背，還能收獲“天鵝頸”、消除“富貴包”。

第一步：自然盤坐。雙手向后背部十指扣住，不要落地。手臂向后帶動(dòng)肩部放松伸展。

第二步：雙手十指扣住，去找左大腿前側(cè)。脊柱扭轉(zhuǎn)，釋放肩頸壓力。

第三步：雙手十指扣住，找右側(cè)大腿前側(cè)。反側(cè)練習(xí)，讓背部放松。

第四步：雙腿盤坐，左腳腳背放到右大腿根部之上，右腳腳背放在左大腿根部之上，也就是平常說的蓮花坐姿。雙手向后及兩側(cè)延展。

第五步：蓮花坐姿的基礎(chǔ)上，雙手撐在身體旁側(cè)，跪立起來，然后俯身向前，讓雙手撐在身體前側(cè)。

第六步：在之前的基礎(chǔ)上，雙手不斷向前向下，讓肩部下沉，改善“富貴包”以及斜方肌肥大的問題。

In the morning， when the body just wakes up， we might as well do a set of simple yoga movements to stretch the body. It only takes about ten minutes to relax the shoulders， especially for people who like to sleep on their side. And this set of movements can also adjust the back line to smooth shoulder neck line. Longterm exercise can not only make us gain a beautiful back， but also harvests a "swan neck" and eliminates the "dowager’s hump".

Step 1： Sit cross-legged naturally. Interlock all your fingers behind your back and don’t drop them Arms come back and pull the shoulders back in a relaxed stretch.

Step 2： Interlock fingers and look for the front of the left thigh. Twist the spine to release pressure on the neck and shoulders.

Step 3： Interlock fingers and look for the front of the right thigh. Reverse exercises to relax the back.

Step 4： Sit cross-legged， placing the instep of the left foot on top of the root of the right thigh， the instep of the right foot on top of the root of the left thigh， which is commonly known as lotus posture. Extend hands back to both sides.

Step 5： On the basis of Lotus posture， stand up on knees with hands at both sides， then lean forward with hands in front of the body.

Step 6： On top of that， keep the hands forward and down and let the shoulders sink， which will help to correct the ""dowager’s hump" and the trapezius muscle hypertrophy.

辦公室的六步放松法Six Steps of Relaxation in the Office

長期坐在辦公桌前，不論身體還是精神，都需要放松一下。這些動(dòng)作難度較低，適合新手，完成時(shí)間只需要幾分鐘，且需要的空間也不大，很適合上班族。

第一步：調(diào)整呼吸和坐姿，自然盤坐，坐直身體，在不聳肩的前提下，雙手往上拉伸，能起到拉伸上肢的作用。

第二步：雙腿跪地，雙手放在身體兩側(cè)，緩慢后傾，起到拉伸大腿肌肉的作用。

第三步：自然盤坐，以脊柱為圓點(diǎn)，身體分別向左右兩側(cè)轉(zhuǎn)動(dòng)。調(diào)節(jié)脊柱神經(jīng)，緩解腰部肌肉酸痛。

第四步：自然盤坐，脊柱保持自然挺直狀態(tài)，向兩側(cè)平展手臂，保持臀部不要離地，將一側(cè)手臂高舉，另一側(cè)手臂彎曲輕扶地面。身體向扶地一側(cè)手臂方向彎曲。眼睛看向手掌根或通過大臂看向天花板。這個(gè)動(dòng)作可以使人上半身更挺拔，并且減少腰兩側(cè)的多余脂肪。

第五步：自然盤坐，將一側(cè)手臂從頭頂向后伸，另一側(cè)手臂從后背向后拉，盡量讓雙手勾在一起。這一步可以打開肩膀。

第六步：坐在地上雙腿打直，單腿彎曲用手指盡量勾腳。這一步可以起到舒展全身經(jīng)絡(luò)的作用。

Sitting at a desk for a long time requires relaxation， both physically and mentally. These movements are low in difficulty and suitable for beginners. It only takes a few minutes to complete and requires a small amount of space， making it ideal for office workers to exercise during work.

Step 1： Adjust the breathing and sitting posture， sit up cross-legged naturally， and stretch hands up without shrugging shoulders， which can stretch your upper limbs.

Step 2： Kneel on knees with hands by both sides and slowly lean back， which can stretch your thigh muscles.

Step 3： Sit cross-legged naturally， rotating body to the left and right with the spine as a dot， which can regulate spinal nerves and relieve pain in your lower back muscles.

Step 4： Sit cross-legged naturally with the spine straight and arms flat to both sides， keeping hips on the floor. Raise one arm high and gently support the floor with the other arm bent. Bend the body in the direction of the arm on the ground， and look at the root of the hand or through the big arm toward the ceiling. These movements can make the upper body straighter and reduce the excess fat on both sides of the waist.

Step 5： Sit cross-legged naturally， with one arm extended back over the head and the other arm pulled back from the back， trying to hook hands together. This step can open your shoulders.

Step 6： Sit on the floor with legs straight， then bend one leg and hook the foot as far as you can with fingers. This step can stretch the meridians of the whole body.

睡前十分鐘 安睡到天明Ten Minutes before Bed Helps You Sleep Well until Dawn

睡前，蔣嬋齡會(huì)花10分鐘時(shí)間完成一套瑜伽動(dòng)作，放松全身肌肉，舒緩情緒，提高睡眠質(zhì)量的同時(shí)也能保持良好的體態(tài)。

第一步：兩腿向前伸直，彎曲膝蓋，讓雙腳腳跟緊挨到一起，并盡量向內(nèi)靠。用手抓住雙腳腳趾，挺直脊柱，保持不動(dòng)。這一動(dòng)作，可以緩解坐骨神經(jīng)痛，腹部疼痛和墜脹。

第二步：前屈坐立，屈右腿向外打開，腳掌靠近左大腿內(nèi)側(cè)，雙手抓住左腳，腹部、胸腔盡量靠近腿部。能起到拉伸小腿、大腿和臀部，美化腿型的作用。

第三步：俯臥在床上，雙手放在身體前方，推起手臂的同時(shí)，上半身抬起?？梢宰尲怪玫匠浞值腻憻?。

第四步：左腿向內(nèi)屈，右腿向后伸直，并放平腳背?？梢岳齑笸洒难?，可改善骨盆前傾、假胯寬。

第五步：雙腿屈膝，放平腳背，臀部落于腳后跟上，前額點(diǎn)地，手掌朝下，雙手向前平放?？梢苑潘裳捅?，放松整個(gè)身體。

第六步：在上一步基礎(chǔ)上，將腳和腿部盡可能往上抬。同樣能開肩美背，讓背部越來越薄。

Before going to bed， Jiang Chanling will spend 10 minutes to complete a set of yoga movements to relax the muscles of the whole body and relieve the mood， which can both improve the quality of sleep and keep a good posture.

Step 1： Straighten legs， then bend knees so that heels are close together， and lean inward as much as possible. Grab the toes of both feet with hands， straighten the spine and hold still. This series of movements can relieve sciatica， abdominal pain， falling and bloating.

Step 2： Sit forward and bend the right leg outward with the sole of the foot close to the inside of the left thigh. Grab the left foot with both hands and bring the abdomen and rib cage as close to the leg as possible. These movements can stretch calves， thighs and hips and beautify the leg shape.

Step 3： Lie on stomach with hands in front of the body and push arms while lifting the upper body， which can give the spine a good workout.

Step 4： Bend the left leg inward， straighten the right leg back and flatten the instep， which will stretch the iliopsoas muscle of the thigh and correct the pelvis forward and false hip width.

Step 5： Bend knees and flatten insteps so that hips land on heels， then place the forehead on the ground， palms down， and hands flat forward. This step can relax the waist and back， and even the whole body.

Step 6： Lift feet and legs as high as you can from the previous step， which can also open the shoulders and beautify the back， making the back thinner and thinner.