雙語美文：爲身心減減壓

摘錄：感到有壓力或緊張的時候，很多事情可以讓你放鬆下來。跟家長或朋友聊聊就是一個不錯的方法，因爲他們可以幫你發現問題所在，找出解決辦法。

Whenyou hear the word “yoga,” do you think of a person with his legs twisted uplike a pretzel? If so, it may seem like yoga is very complicated or just foradults. Not true!Kids and teens can do yoga for the same reasons grown-ups do:because it feels good to stretch out your body, slow down your breathing, andrelax your mind. Yoga can help you feel calmer when life is busy and stressful.

一聽到“瑜伽”這個詞，你是否就會聯想到一個人將自己的腿扭成椒鹽捲餅那樣呢?這樣想來，瑜伽似乎很複雜，更像是專門給大人練習的。其實並不是這樣!兒童和青少年也有和大人們一樣的練習瑜伽的理由：因爲伸展身體、放緩呼吸以及放鬆精神的感覺很棒。當你感覺生活緊張、壓力重重的時候，瑜伽可以讓你平靜下來。

WhatYou Need

你需要——

Anytime you start a new exercise routine it's a good idea to check with a parent.A yoga class can be a great way to get started because the instructor can teachyou how to get into the a large enough space with few TV or people, if possible. Wear comfortable workout clothes and no shoes orsocks. A yoga mat can be helpful because it cushions a bit and keeps your feetfrom slipping. Yoga should not hurt, so go slow and ease into position. Go onlyas far as you comfortably can.

無論任何時候，當你要開始一項新的鍛鍊安排，和父母談談總是好的。上瑜伽課程是個不錯的開始，因爲導師會教你怎樣做動作。找一個足夠大而且沒有什麼干擾的地方，最好沒有電視或人。穿上舒適的健身服，不要穿鞋襪。瑜伽墊很有用，因爲它起到一定的緩衝作用，並防止腳部滑動。瑜伽不應該讓你感到疼痛，所以你要慢慢地、舒服地擺姿勢。儘量做，舒服就行。

WhyYoga for Stress?

爲什麼選擇瑜伽減壓?

Whenyou get stressed or nervous, many things can help you feel better. Talking withsomeone—a parent or friend—is a great idea because they can help you figure outwhat's wrong and start coming up with addition, you can ease stressthrough exercise. You probably know exercise is good for your health, but it'salso a proven way to put you in a better mood. So it makes sense that yoga is afavorite activity among people who want to feel stronger and more includes a lot of stretching, but that's not all—yoga also focuses on breathingand meditation, which means thinking calm thoughts. Practicing yoga is a chanceto learn stretching/breathing/thinking skills that you can use to calm yourselfdown the next time you feel worried. In other words, yoga can help your bodystay loose and relaxed when things heat up!

感到有壓力或緊張的時候，很多事情可以讓你放鬆下來。跟家長或朋友聊聊就是一個不錯的方法，因爲他們可以幫你發現問題所在，找出解決辦法。另外，你還可以通過體育鍛煉減輕壓力。你也許知道體育鍛煉對身體有好處，但人們已經證實運動還可以令人心情更加舒暢。順理成章，瑜伽備受那些希望變得更強壯和放鬆下來的人士喜愛。瑜伽包含大量伸展動作，但它遠不止如此——瑜伽還注重呼吸和冥想，也就是冷靜思考。練習瑜伽讓你有機會學習伸展、呼吸以及思考的技巧。下次當你感到憂慮的時候，便可以通過這些技巧使自己鎮靜下來。換句話說，在事情一團糟的時候，瑜伽能夠讓你的身體保持舒展放鬆。

ThinkGood Thoughts

積極的想法

Meditationis the first part of a stress-relieving yoga routine. Meditation means beingcalm, quiet, and focused. Some people call this “feeling centered.” When you'refeeling centered, you can do your best in stressful situations such as taking atest or working through a disagreement with a friend. Try these meditationexercises:Take a yoga vacation: Find a quiet, private place, like your in a comfortable position and close your eyes. Imagine a place where youfeel safe and relaxed. Is it your best friend's backyard?Your grandma's house?Camping in the woods? Imagine yourself in this place for three to five 'll feel much calmer after your “yoga vacation.”Positive pictures: Whenyou're feeling stressed about a big test or game, it can help to imagine itgoing really well. Sit in a comfortable position and close your eyes. Pictureyourself feeling prepared for your test or kicking the winning goal in course, positive pictures can't take the place of actual preparation, butthey can help you feel more confident.

冥想是減壓瑜伽練習的第一部分。冥想就是保持鎮靜、平靜和專注。有些人稱之爲“感受中心”。當你感受到自己的中心，在受壓情況下——如進行測驗或處理與朋友的分歧等——就能發揮最好狀態。試試以下冥想練習：進行一次瑜伽旅行：找一個安靜、私密的地方，比如臥室。以舒服的姿勢坐下來，閉上雙眼。想象一個讓你感到安全放鬆的地方——是摯友的後院、奶奶的房子，還是林中露營?用三到五分鐘想象自己身處這個地方。完成“瑜伽旅行”之後，你會感覺平靜多了。積極畫面：當你爲一場大考或比賽臨近感到緊張時，想象它們進展得很順利，這很有用哦。舒服地坐下，閉上眼睛，想象自己已經準備好去應考，或者有信心在足球賽中踢入致勝一球。當然，想象積極畫面代替不了真正的準備工作，但它們能讓你更加自信。

BreatheDeep

深呼吸

Onone hand, you already know how to breathe. You're doing it right now! Butlearning how to breathe in yoga practice can help you notice how your breathingchanges when you're anxious or upset. Often, when you start to feel nervous oruncomfortable, your breathing may get faster and you might not breathe asdeeply. Once you tune in to your breath, you can try belly breathing.

一方面，你已經知道如何呼吸，因爲你此刻就在呼吸!但學習如何在瑜伽練習中呼吸能助你在焦慮煩躁時察覺呼吸的變化。當人開始感到緊張不安時，其呼吸往往會急促起來，而且呼吸的深度不夠。一旦瞭解自己的呼吸變化，你可以試着用腹部呼吸。

GetUp and Move!

動起來!

Thereare many different yoga poses. Some can help you stretch the neck, shouldersand back, which are most likely to get tense when you are nervous or these two yoga poses when you want to de-stress yourself:Surprise/Sourpuss:Open your mouth wide and bug out your eyes, then close your eyes very tightlyand pucker your rnateback and forth between “surprise” and “sourpuss.”Do this while you're studying to help loosen up your face and jaw, which canget really tense while you're studying. If you have a study partner, make agame of it! Who can make the silliest face? Shoulder gymnastics: Do a few gentle shoulder and neck rolls rightbefore a test to keep your shoulders nice and loose. You can even do themduring a test if you need a refreshing break.

瑜伽有很多不同的姿勢，有些可以讓你伸展頸部、肩膀和背部，這些部位在你緊張或感到壓力時通常會繃得很緊。當你想減壓的時候，試試以下兩個瑜伽姿勢：驚訝/怒容：張開嘴巴，瞪大雙眼;然後緊緊地合上眼睛，噘起嘴脣。交替做“驚訝”和“怒容”這兩個動作。我們學習時，臉部和下顎會繃緊，這套動作能幫你放鬆這兩個部位。如果你跟同伴一起學習，還可以當遊戲玩呢!誰的鬼臉更傻呢?肩操：測驗前適當擺動肩頸能讓你的肩部舒適放鬆。如果想休息一下，讓自己頭腦清醒，你甚至可以在測驗中途做一下這個動作。

HaveFun with Yoga

開心自在玩瑜伽

Yogacan help you in serious ways, but it also can be a lot of fun. You can smileduring yoga, and even laugh, which is a great stress reliever too. Yoga can bedone alone or with friends. And you can do it at home, at a yoga studio, or inthe 'll end with a special Sanskrit greeting—“namaste.” It'straditionally said at the end of a yoga practice and it means the light insideof me bows to the light inside of you. Namaste

瑜伽既可以嚴肅對待，也可以趣味橫生。練習瑜伽時你可以面帶笑容，甚至放聲大笑，這也是減壓的好方式哦。你可以獨自練習瑜伽，也可以結伴練習;瑜伽可以在家、瑜伽室或公園裏進行。我們將以一句特別的梵文問候語結束——“雙手合十”。瑜伽練習結束時一般都會說這句話，意思是我體內的靈光向你體內的靈光鞠躬。雙手合十。