Yoga

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.
很多人都覺得瑜伽只是一種溫和輕柔的練習，算不上是可以減肥的運動。但實際上，通過練習瑜伽確實可以幫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.
下面這套瑜伽練習包括10個現(xiàn)代瑜伽的經(jīng)典核心動作，它們既可以單獨作為一套練習，也可以作為其他動作的準備活動。

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.
如果想減肥的話，建議每天做這套動作至少五遍。不過即使你一天只做了兩遍，也對塑形有相當大的幫助。

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.
做這套動作的時候，很可能會有不標準的地方，但請記住，最重要的是保持呼吸和動作之間的同步性。總的來說，向上的動作都伴隨著吸氣，而向下的動作多伴隨著呼氣。

MOUNTAIN POSE

1. MOUNTAIN POSE
1. 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.
第一個動作是山式：雙腿伸直站立，雙腳并攏或稍分開，雙臂放身體兩側(cè)。雙手合十呈祈禱姿勢，雙肩外展，挺胸收腹。

INHALE

2. INHALE
2.吸氣

Inhale through your nose and extend your arms above and behind your head.
用鼻子吸氣，同時向上伸直雙臂至頭頂。

SWAN DIVE

3. SWAN DIVE
3. 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.
通過燕式跳水動作向前彎曲身體，同時用鼻子呼氣，雙手盡量觸摸腳。如果感覺肌肉拉得過緊，可適度彎曲膝蓋以保護背部。

HALF STANDING FORWARD BEND

4. HALF STANDING FORWARD BEND
4. 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.
吸氣，收緊脊骨，身體向前呈站立前屈式，雙臂伸直，指尖觸地，眼睛注視前方。

PLANK POSE

5. PLANK POSE
5.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.
呼氣，并向后移動雙腳或輕跳呈支架式，雙臂、雙腿繃直。背部保持平直，堅持幾秒鐘，然后像蛇一樣移動身體，胸部、下巴貼地，手臂雙肘緊貼身體兩側(cè)，雙腳放平。

COBRA POSE

6. COBRA POSE
6.眼鏡蛇式

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.
吸氣，抬頭，同時雙臂支撐向下推，盡量讓雙肩和身體上半部分向上伸展。這就是眼鏡蛇式。視線向上，雙肩后展，肘部伸直。收緊膝蓋骨和大腿以防止抬起。

DOWNWARD FACING DOG

7. DOWNWARD FACING DOG
7. 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.
呼氣并呈下犬式。雙手向前移動，分開距離略大于肩距，伸展五指觸地保持穩(wěn)定性。彎曲身體、抬起臀部使身體呈一個三角形，臀部為其中一個頂點。頸部和肩部放松。如果感覺肌肉拉得過緊，可適度彎曲膝蓋。保持此姿勢做五次深呼吸。

FORWARD BEND

8. FORWARD BEND
8.前屈式

Inhale, step forward one foot and then the other between the hands, looking ahead. Then exhale into a forward bend.
吸氣，一腳向前移動，然后移動另一只腳，眼睛朝前看。之后呼氣，呈前屈式。

INHALE

9. INHALE
9. 吸氣

Inhale and come up, arms above and behind head.
吸氣，起身直立，手臂向上伸直至頭頂。

STANDING POSE

10. STANDING POSE
10. 站立式

Lower arms into original standing pose.手
臂放下至身體兩側(cè)，呈普通站立式。