瑜伽不仅是一种运动方式，而且是一种生活方式。当你在瑜伽毯上舒展开身体的时候，也许就会不经意地发现——一个沉睡的自己正在被慢慢唤醒。
通过一个月对瑜伽呼吸以及基本躯体姿势的练习，有没有发现自己的身体和生活正在悄悄地起着变化呢？本期将呈现更多的瑜伽躯体姿势以及通过冥想得到精神能量释放的方法。
Corpse Pose 躯体姿势
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Stand with your feet a little more than 1 meter apart. Point your right foot straight ahead. Turn your left foot at right angles to it, to the left. Inhale and stretch both arms out to the sides at shoulder level with the palms facing downward. Roll your shoulders back. Exhale. Inhale, keep your hips and shoulders facing forward. Exhale as you slide your left hand down your left leg. Your right shoulder should stay open in alignment with the left arm goes down. Take care not to tilt or twist the body while you raise the right arm. Gently ‘lift’ the thighs and the kneecaps. Look up at the raised hand if possible. Hold for up to 5 breaths. Each time you inhale, lengthen the stretch upward. Each time you exhale, slide the left arm a little further down the leg. To release out of this posture, lower the raised arm, turn your head and look down at your ankle and allow your knee to bend. Gently return to the standing position, with your head and feet aligned to the front. Repeat to other side.
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双腿分开1米以上站立。右脚朝向前，左脚与右脚呈垂直角度，指向左边。吸气，并将两臂向外伸开，与肩膀平行，掌心向下。双肩向后伸展。然后呼气，吸气，臀部和肩膀保持向前。将左手滑到左腿前的同时呼气。右臂向上伸展与左臂成一条直线，五指呈箭头状直指天空。注意抬右臂时，不要让身体倾斜或扭曲。慢慢地“提起”大腿和膝盖，目光尽可能地放在抬起的右手上，保持这个姿势呼吸5次。每次吸气时，尽力向上伸展；当呼气时，左手臂逐渐顺着腿向下伸。恢复常态的作法是：放下右臂，并把头扭过去看脚踝，膝盖可以微弯。慢慢回到原来的站姿。头和脚向前，直立。然后重复做此姿势的相反方向动作。
Lie on your back in the corpse pose, just as you stated this yoga practice. Your legs should be relaxed with the feet falling out wards, your arms by your sides with the hands relaxed and the palms facing upwards. Let the fingers curl naturally. Close your eyes, tuck your chin in a little, spread your shoulders and lengthen your spine.
平躺在地上，就像刚开始练习瑜伽时一样。两腿放松，双脚自然向外分开，双臂垂放在身体两侧，掌心向上。手指自然弯曲。闭上双眼，微微收紧下巴，展开肩膀，让脊柱得到伸展。
Now just let go … surrender … soften the face. Let the eyes, the brow and the ears melt back into the mat. Soften the jaw, unclench your teeth and let your tongue be soft in your mouth, Continue this softness down your throat and neck. Allow your shoulders to melt into the mat, relax your spine and soften your back muscles. Feel the lower back melt into the mat and let the hips open. Soften the buttocks, the abdomen and the thighs and let this softness continue down the legs, into the feet and the toes. Completely surrender your body and let your thoughts float away like clouds. Allow yourself relax completely for at least 5 minutes.
现在，放下所有念头，放松面部肌肉。让眼睛，眉毛和耳朵都融化到垫子里。放松下巴和牙齿和舌头，接着是喉咙还有脖子。使你的双肩融化在垫子里。放松脊柱，使后背肌肉柔软下来。感觉腰也融入垫子里，将臀部打开。放松臀部、肚子和大腿的肌肉，然后使双腿、双脚，直到脚趾头的肌肉都松软下来。完全让你的身体放松，放飞你的思绪。保持完全放松的姿势至少5分钟。
When you are ready, roll onto your right side and rest for a moment in this position as you bring awareness back to the everyday world. Slowly up to the sitting position and give yourself a few more moments, to feel completely at peace, positive about your life and your yoga practice.
当一切就绪时，向右翻过身来，并保持这个姿势休息一会儿，思维慢慢回到现实世界。缓缓坐起来，并给自己一段时间以一种完全平静，积极的态度来面对生活和瑜伽。
