Get rid of nervous tension by inhaling as you take four steps, then exhaling for four steps. Repeat for at least three minutes (the longer, the better). Work up to six to eight steps per inhale and exhale。
　　可以通過吸氣走四步、然后呼氣走四步的方法解除緊張感。至少走上三分鐘，時(shí)間越長越好。通過練習(xí)逐漸延長呼氣和吸氣的時(shí)間，爭取做到六步到八步一吸氣、六步到八步一呼氣�，F(xiàn)代社會(huì)壓力大，隨時(shí)充電才能立于不敗之地。
　　To recenter your mind and body, sit on the floor in a comfortable position with a straight back. Look at the second hand of a watch. Inhale for three seconds, then smoothly exhale for three more. Repeat for at least three minutes。
　　為了喚醒你的頭腦和身體，用一種舒服的'坐姿坐在地板上，后背挺直�？粗�表的秒針。吸氣三秒鐘，然后緩緩地呼氣，呼氣要超過三秒鐘。重復(fù)做至少三分鐘。
　　Move 1: The Cat-Cow
　　動(dòng)作一：貓牛式
　　Sit straight in a chair and place both feet flat on the floor. Exhale as you round your spine forward into a cow pose (top). Then inhale as you arch your back into a cat pose (bottom). Repeat for five more breaths。
　　在椅子上坐直，雙腳平放在地板上。脊柱前傾擺出牛的姿勢(shì)(上面的圖)，同時(shí)呼氣。然后吸氣，收回身體做貓的姿勢(shì)(下面的圖)。重復(fù)做五次呼吸。
　　Move 2: Side to Side
　　動(dòng)作二：一邊到另一邊的伸展運(yùn)動(dòng)
　　Inhale and extend your arms straight up. Stretch to the right as you exhale. Inhale to come back to the center, then exhale to the left. Repeat for five more breaths。
　　吸氣向上伸直雙臂。呼氣時(shí)向右伸展。吸氣雙手收回正上方，再呼氣向左伸展。重復(fù)五次呼吸。
　　Move 3: Twist
　　動(dòng)作三：扭轉(zhuǎn)
　　With arms bent by your side, exhale and rotate your torso to the right. Inhale back to the center and twist to the left. Repeat for five more breaths。
　　在身體兩側(cè)端起手臂，呼氣將上身轉(zhuǎn)向右邊，吸氣收回再轉(zhuǎn)向左邊。重復(fù)做五次呼吸。