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：坐在办公桌前工作一整天会让你的身体感到酸痛、紧张，但瑜伽可以让你甚至不用离开座位就能得到缓解。克里斯汀·麦吉是明星教练兼运动品牌斐乐的瑜伽大使。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·麦吉：早上好。
哈里：告诉我一些坐在办公桌前能做的缓解肌肉紧张、使我感觉更加良好的瑜伽动作。
克里斯汀：好的，嗯，我要教你的第一个瑜伽动作是“老鹰展翅”，双臂像鹰一样向两边伸展……
哈里：我还没有热身呢……
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
克里斯汀：不用，你完全不用热身就可以做到位，展开双臂……好的，一只手臂放在另一只手臂上，做得对，哈里!双臂在肘部交叉，试着将手掌相贴，你甚至可以做到将手背相贴，你会感到肩部肌肉绷紧了。当你抬起手肘，吸气到上背部时你会感觉……
哈里：噢，是的。感觉真的很棒。
克里斯汀：……这个动作可以锻炼肩胛骨，然后你可以换另一只胳膊。你知道，人们一整天都对着电脑和手机，这个动作对手腕很好。这是另一个非常好的动作—“山式”。( 坐直，双臂举过头顶，十指紧扣，掌心朝向天花板) 肩部向下放，远离耳朵，好的，用鼻子呼吸。这个动作能缓解脖子和肩膀的压力……非常好。保持这个动作呼吸三到五次，然后伸展双臂，接下来是有益的“旋转动作”。如果你喝了太多酒，这个动作是一个很棒的排毒运动……像这样做一个大的旋转( 胸部和腹部向一边转)……如果你觉得某天晚上吃得太多了，可以做这个动作。
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：我做得对吗?
克里斯汀：是的，非常棒!一只手放在膝盖上，另一只手向后放在椅子上……
哈里：噢，哇。
克里斯汀：……或者放在办公桌上，很好!一定要两边都转，这样才能保持均衡。
哈里：哇，真的很棒。
克里斯汀：现在我们来做“穿针引线”。将一只脚踝放在另一条腿的膝盖上，然后就像穿针引线一样，双手穿过去抱住膝盖。如果你想拉伸臀部，那么你可以像这样向前俯身。这个动作对下背部很好，因为当臀部收紧时，它们会拉动下背部。
哈里：真的很有用。
克里斯汀：很棒吧?
哈里：好的，向我们演示一下那个我知道自己做不了的动作吧。
克里斯汀：最后一个动作……好……最后一个动作是“天平式”。这个动作有利于你的下腹部。
哈里：嗯。
克里斯汀：你只要一开始将整个身体从椅子上支撑起来……
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，你的屁股先离开
椅子。
哈里：好的，那个我可以做到!
克里斯汀：现在，你可以试着将双腿抬起来。
哈里：我可能做不到。好的，克里斯汀，非常感谢你。
克里斯汀：谢谢!
哈里：这些真的非常有用。
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