高手英语翻译快来啊（不要软件的，别占楼层啊，好的追加）

Question

办公室瑜伽

以下瑜伽练习针对办公室一族的工作特点，将简单的瑜伽动作组合到一起。有效的缓解肩背紧张，治疗颈腰椎疼痛。消除大脑疲劳缓解压力，有效的提高工作和生活的效率。

第一式

山式

做法 ：

坐在椅子上，十指交叉，掌心翻转向下。

吸气手臂经前侧抬过头顶。向上后方充分伸展，保持3次呼吸。

慢慢的低头仰头重复 3次。

呼气还原。

功效：消除肩膀僵硬感，打通背部经络，缓解紧张。放松颈椎肌肉。

第二式

脊椎扭动式

做法：

坐于椅子上，挺拔脊椎。

随着呼气上半身向一侧扭转，双手向后抓住椅背，使身体扭转更充分，保持4次呼吸。

呼气还原。相反一侧做同样动作。

功效：消除腰部及颈部酸痛感，治疗腰椎疾病。治疗和预防驼背。

第三式

侧伸展式

坐于椅子上，挺拔脊椎。

吸气手臂侧平举.

呼气上身向一侧倒，下侧手抓住椅子腿。保持2次呼吸。

吸气还原。相反一侧坐同样动作。

左右各练习两次。

功效：减少腰围赘肉，使更多血液给养分供给大脑。促进面部肌肤代谢。滋养头部皮肤。

第四式

蹲式

做法：

站立，双脚并拢。手扶椅背。

呼气身体下蹲，蹲到最大限度，（觉得吃力的时候可以抬起脚跟）。

保持3次呼吸。

吸气慢慢站立起来。

功效：按摩腹内脏，预防治疗便秘。增加双腿的灵活性。加强背部肌肉力量。

第五式

单腿拉伸式

做法：

站立，左手扶在椅背上，右腿向后弯起，用右手抓住脚背，（如果觉得可以掌握将另一侧手向上伸展）。

保持3次呼吸。

呼气还原。相反一侧做同样动作。

功效：消除下半身水肿，预防静脉曲张。增加平衡感及对身体的控能力。

第六式

半莲花式

做法：

坐在椅子上，将一侧脚踝放于另一侧大腿上。

呼气，上身向前压，直至髋关节及臀部感觉到拉伸。

保持4次呼吸。

吸气还原。相反一侧做同样动作。

功效：减少髋部赘肉，灵活下半身。减少腰部紧张感。

第七式

战士第一式

做法：

坐在椅子上，双腿向两的打开。

吸气，双手头顶上侧合掌，身体像左侧转动。

呼气，左腿弯曲，眼睛看双手方向。

保持3次呼吸。

吸气还原。相反一侧做同样动作。

功效：减少大腿赘肉，预防颈椎疾病。增加腰椎周围的肌肉力量。预防肩周炎。

第八式

船式

做法：

坐在椅子前端，双腿并拢。

呼气重心向后移动，上背部靠向椅背。

双腿抬离地面直至小腿与地面平行。双臂前平举。

保持4次呼吸。

重复练习2次。

功效：有效的消除腹部赘肉，缩小腰围。增加脊椎力量。

注意事项：

整套瑜伽练习中保持自然呼吸，动作不可过于猛烈，感觉到伸展即可。一周练习3—5次，两周即可感到效果产生。

Answer 1

Office Yoga

The following yoga practice for the Office of the characteristics of the group's work will be a simple combination of yoga moves together. Shoulder to ease tension and effective, the treatment of cervical and lumbar pain. The elimination of fatigue ease the pressure on the brain, effectively raising the efficiency of the work and life.

First -

Hill -

Practice:

Sitting in a chair, cross-Ten, palm turned down.

Suction side of the arm by the former head lift-off. Up the rear full stretch to keep breathing 3 times.

The head slowly down repeated 3 times.

Restore breath.

Efficacy: the elimination of rigid sense of the shoulder, get through the back channels to ease the tension. Cervical muscle relaxation.

The second -

Spine-twisting

Practice:

Sitting in a chair, tall and straight spine.

With the reverse side of the breath to the upper body, hands back seized back, the better to reverse the body to keep breathing 4.

Restore breath. On the other hand side of doing the same action.

Efficacy: the elimination of low back pain in the neck and flu, the treatment of lumbar diseases. Humpback treatment and prevention.

The third -

Side-stretch

Sitting in a chair, tall and straight spine.

Suction side-arm move.

Breath to the upper body down the side, under the hand grasp the side of the chair legs. 2 to keep breathing.

To restore breathing. On the contrary take the side of the same action.

About twice the practice.

The effectiveness: to reduce waist circumference, weight, so that more blood supply nutrients to the brain. The promotion of facial skin metabolism. Nourish the skin on the head.

Fourth -

Squat -

Practice:

Standing, feet close together and feet. Hand back.

Breath squat body, to the maximum Dundao, (think of the difficult times be able to hold his feet).

3 times to keep breathing.

Inhale slowly stood up.

Efficacy: visceral abdominal massage, prevention and treatment of constipation. Increase the flexibility of the legs. To strengthen the back muscle strength.

Fifth -

One leg-stretching

Practice:

Standing in the back left-handed help, Bend your right leg back, right-handed grasp the instep, and (if it is possible to grasp the other side of the hand extended upward).

3 times to keep breathing.

Restore breath. On the other hand side of doing the same action.

Efficacy: the elimination of lower body edema, to prevent varicose veins. And increase the sense of balance to the body's ability to control.

Sixth -

A half-lotus

Practice:

Sitting in a chair, put his side in the other side of the thigh.

Breath, upper body forward pressure until the hip and buttocks feel the tension.

4 times to keep breathing.

To restore breathing. On the other hand side of doing the same action.

Efficacy: hip to reduce weight, lower body flexibility. Reduce tension waist.

Seventh -

The first soldier -

Practice:

Sitting in a chair, his legs to open the two.

Breathing, his hands on his head Gassho side of the body, like turning on the left side.

Breath, bent his left leg, hands and eyes to see the direction.

3 times to keep breathing.

To restore breathing. On the other hand side of doing the same action.

The effectiveness: to reduce fat thighs, the prevention of cervical disease. To increase muscle strength around the spine. Periarthritis prevention.

Eighth -

Ship -

Practice:

Sitting in front of the chair, feet close together and legs.

The focus of mobile breath back, on the back Kaoxiang back.

Legs off the ground until the leg parallel with the ground. Former arms-Ju.

4 times to keep breathing.

Repeat 2 times to practice.

Efficacy: The effective elimination of abdominal fat, narrow waist. Increase in the strength of the spine.

Notes:

Package of yoga breathing exercises to maintain the natural movements can not be too severe, you can feel the stretch. Practice 3-5 times a week, two weeks is to produce results.

Answer 2

Office Yoga

The following yoga practice for the Office of the characteristics of the group's work will be a simple combination of yoga moves together. Shoulder to ease tension and effective, the treatment of cervical and lumbar pain. The elimination of fatigue ease the pressure on the brain, effectively raising the efficiency of the work and life.

First -

Hill -

Practice:

Sitting in a chair, cross-Ten, palm turned down.

Suction side of the arm by the former head lift-off. Up the rear full stretch to keep breathing 3 times.

The head slowly down repeated 3 times.

Restore breath.

Efficacy: the elimination of rigid sense of the shoulder, get through the back channels to ease the tension. Cervical muscle relaxation.

The second -

Spine-twisting

Practice:

Sitting in a chair, tall and straight spine.

With the reverse side of the breath to the upper body, hands back seized back, the better to reverse the body to keep breathing 4.

Restore breath. On the other hand side of doing the same action.

Efficacy: the elimination of low back pain in the neck and flu, the treatment of lumbar diseases. Humpback treatment and prevention.

The third -

Side-stretch

Sitting in a chair, tall and straight spine.

Suction side-arm move.

Breath to the upper body down the side, under the hand grasp the side of the chair legs. 2 to keep breathing.

To restore breathing. On the contrary take the side of the same action.

About twice the practice.

The effectiveness: to reduce waist circumference, weight, so that more blood supply nutrients to the brain. The promotion of facial skin metabolism. Nourish the skin on the head.

Fourth -

Squat -

Practice:

Standing, feet close together and feet. Hand back.

Breath squat body, to the maximum Dundao, (think of the difficult times be able to hold his feet).

3 times to keep breathing.

Inhale slowly stood up.

Efficacy: visceral abdominal massage, prevention and treatment of constipation. Increase the flexibility of the legs. To strengthen the back muscle strength.

Fifth -

One leg-stretching

Practice:

Standing in the back left-handed help, Bend your right leg back, right-handed grasp the instep, and (if it is possible to grasp the other side of the hand extended upward).

3 times to keep breathing.

Restore breath. On the other hand side of doing the same action.

Efficacy: the elimination of lower body edema, to prevent varicose veins. And increase the sense of balance to the body's ability to control.

Sixth -

A half-lotus

Practice:

Sitting in a chair, put his side in the other side of the thigh.

Breath, upper body forward pressure until the hip and buttocks feel the tension.

4 times to keep breathing.

To restore breathing. On the other hand side of doing the same action.

Efficacy: hip to reduce weight, lower body flexibility. Reduce tension waist.

Seventh -

The first soldier -

Practice:

Sitting in a chair, his legs to open the two.

Breathing, his hands on his head Gassho side of the body, like turning on the left side.

Breath, bent his left leg, hands and eyes to see the direction.

3 times to keep breathing.

To restore breathing. On the other hand side of doing the same action.

The effectiveness: to reduce fat thighs, the prevention of cervical disease. To increase muscle strength around the spine. Periarthritis prevention.

Eighth -

Ship -

Practice:

Sitting in front of the chair, feet close together and legs.

The focus of mobile breath back, on the back Kaoxiang back.

Legs off the ground until the leg parallel with the ground. Former arms-Ju.

4 times to keep breathing.

Repeat 2 times to practice.

Efficacy: The effective elimination of abdominal fat, narrow waist. Increase in the strength of the spine.

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Notes:

Package of yoga breathing exercises to maintain the natural movements can not be too severe, you can feel the stretch. Practice 3-5 times a week, two weeks is to produce results.