Harry Smith: Working at a desk all day can leave you achy and stressed, but yoga can help you deal with that and you don’t even have to get out of your chair. Kristin McGee is a celebrity trainer and Fila’s Yoga Ambassador. Good morning.
哈里·史密斯：坐在辦公桌前工作一整天會讓你的身體感到酸痛、緊張，但瑜伽可以讓你甚至不用離開座位就能得到緩解?？死锼雇?middot;麥吉是明星教練兼運動品牌斐樂的瑜伽大使。早上好。
Kristin McGee: Good morning.
Harry: Tell me some things I can do while I’m at my desk to help relieve my stress and help me feel better.
Kristin: OK, well the first thing I wanna show you is Eagle Arms. So swing your arms out to the sides like an eagle…
Harry: Now, I haven’t warmed up…
克里斯汀·麥吉：早上好。
哈里：告訴我一些坐在辦公桌前能做的緩解肌肉緊張、使我感覺更加良好的瑜伽動作。
克里斯?。汉玫?，嗯，我要教你的第一個瑜伽動作是“老鷹展翅”，雙臂像鷹一樣向兩邊伸展……
哈里：我還沒有熱身呢……
Kristin: No, you can do this completely, yep, right out of the…OK, take your arm, one on top of the other, good Harry!Now cross at the elbows and tryand press the palms, you can
even just take the back of the hands together, so there’s that tension in the shoulders. You feel that as you lift your elbows,breathe into the upper back…
Harry: Oh, OK.That’s really good.
Kristin: ...works the scapula and then you can do the opposite arm, and you know, we’re on the computer and the Blackberries all day long. Now it’s good for the wrists. This is another great one – the Mountain Pose. Now drop the shoulders down away from the ears. Yes, breathe through the nose. That relieves the tension in your neck, your shoulders…very nice. And you can hold this just like you’re doing, three to five breaths, is a great detoxifying…you do a big twist around like this…if you feel like you ate too much
克里斯?。翰挥茫阃耆挥脽嵘砭涂梢宰龅轿唬归_雙臂……好的，一只手臂放在另一只手臂上，做得對，哈里!雙臂在肘部交叉，試著將手掌相貼，你甚至可以做到將手背相貼，你會感到肩部肌肉繃緊了。當你抬起手肘，吸氣到上背部時你會感覺……
哈里：噢，是的。感覺真的很棒。
克里斯?。?hellip;…這個動作可以鍛煉肩胛骨，然后你可以換另一只胳膊。你知道，人們一整天都對著電腦和手機，這個動作對手腕很好。這是另一個非常好的動作—“山式”。( 坐直，雙臂舉過頭頂，十指緊扣，掌心朝向天花板) 肩部向下放，遠離耳朵，好的，用鼻子呼吸。這個動作能緩解脖子和肩膀的壓力……非常好。保持這個動作呼吸三到五次，然后伸展雙臂，接下來是有益的“旋轉動作”。如果你喝了太多酒，這個動作是一個很棒的排毒運動……像這樣做一個大的旋轉( 胸部和腹部向一邊轉)……如果你覺得某天晚上吃得太多了，可以做這個動作。
Harry: Am I going the right way?
Kristin: Yes, beautiful! One hand to the knee and then take your opposite hand back to the chair…
Harry: Oh, wow.
Kristin: …or to the desk,wonderful! You can always make sure you go to both sides, so that you stay even.
Harry: Wow, that is really good.Kristin: Now Thread the Needle.You take one ankle over the
knee, and it’s just like threading the needle. You take your hands through and you try and catch the bottom. You could bend forward this way if you want to stretch your hips.And that’s good for the lower back because when the hips get tight they pull on the lower back.
Harry: That is really working.
Kristin: Isn’t that wonderful?
Harry: Alright, show us the one that I know I can’t do.
Kristin: The last…OK…so this isScale Pose. This is good for your lower abdominals.
Harry: Right.
Kristin: You could start by just lifting…
哈里：我做得對嗎?
克里斯?。菏堑?，非常棒!一只手放在膝蓋上，另一只手向后放在椅子上……
哈里：噢，哇。
克里斯?。?hellip;…或者放在辦公桌上，很好!一定要兩邊都轉，這樣才能保持均衡。
哈里：哇，真的很棒。
克里斯?。含F在我們來做“穿針引線”。將一只腳踝放在另一條腿的膝蓋上，然后就像穿針引線一樣，雙手穿過去抱住膝蓋。如果你想拉伸臀部，那么你可以像這樣向前俯身。這個動作對下背部很好，因為當臀部收緊時，它們會拉動下背部。
哈里：真的很有用。
克里斯?。汉馨舭?
哈里：好的，向我們演示一下那個我知道自己做不了的動作吧。
克里斯汀：最后一個動作……好……最后一個動作是“天平式”。這個動作有利于你的下腹部。
哈里：嗯。
克里斯?。耗阒灰婚_始將整個身體從椅子上支撐起來……
哈里：我相信我肯定做不了!
Harry: I’m sure I can’t!
Kristin: First of all, you can lift just your seat.
Harry: Alright, that I can do!
Kristin: Now you can try lifting just your legs.
Harry: Maybe not. Alright
Kristin, thank you so much.
Kristin: Thank you!
Harry: That was really helpful.
克里斯汀：首先，你的屁股先離開
椅子。
哈里：好的，那個我可以做到!
克里斯汀：現在，你可以試著將雙腿抬起來。
哈里：我可能做不到。好的，克里斯汀，非常感謝你。
克里斯?。褐x謝!
哈里：這些真的非常有用。
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