高维微
蔣婵龄在重庆航空工作了9年，由于在飞机上会频繁做弯腰等动作，长久下来，蒋婵龄发现自己的脊柱出现了问题，有些“佝腰驼背”。为了调整形体，蒋婵龄开始学习瑜伽。经过两年练习，蒋婵龄已经颇有心得，而且还结合日常生活，总结了一些简单易行的瑜伽动作，既能放松身体，也能调节心情。
Jiang Chanling has worked in Chongqing Airlines for 9 years. As a result of years of frequent bending and other movements on the plane， Jiang Chanling found her spine problems， making her a little "slouch". To adjust her body shape， Jiang Chanling began to learn yoga. After two years’ practice， Jiang Chanling has gained a lot of experience， and combined with daily life， she has also come up with a set of simple yoga exercises that can both relax our body and lighten our mood.
晨起十分钟 练出气质美背Ten Minutes in the Morning to Build a Beautiful Back
清晨，身体刚刚苏醒，这时候不妨做一套简单的瑜伽动作将身体舒展开来。只需十分钟左右，就能让肩膀得到放松，特别适合睡觉喜欢侧卧的人，这套动作还能调整背部线条，使肩颈线条流畅。长期锻炼不仅能收获气质美背，还能收获“天鹅颈”、消除“富贵包”。
第一步：自然盘坐。双手向后背部十指扣住，不要落地。手臂向后带动肩部放松伸展。
第二步：双手十指扣住，去找左大腿前侧。脊柱扭转，释放肩颈压力。
第三步：双手十指扣住，找右侧大腿前侧。反侧练习，让背部放松。
第四步：双腿盘坐，左脚脚背放到右大腿根部之上，右脚脚背放在左大腿根部之上，也就是平常说的莲花坐姿。双手向后及两侧延展。
第五步：莲花坐姿的基础上，双手撑在身体旁侧，跪立起来，然后俯身向前，让双手撑在身体前侧。
第六步：在之前的基础上，双手不断向前向下，让肩部下沉，改善“富贵包”以及斜方肌肥大的问题。
In the morning， when the body just wakes up， we might as well do a set of simple yoga movements to stretch the body. It only takes about ten minutes to relax the shoulders， especially for people who like to sleep on their side. And this set of movements can also adjust the back line to smooth shoulder neck line. Longterm exercise can not only make us gain a beautiful back， but also harvests a "swan neck" and eliminates the "dowager’s hump".
Step 1：
Sit cross-legged naturally. Interlock all your fingers behind your back and don’t drop them Arms come back and pull the shoulders back in a relaxed stretch.
Step 2：
Interlock fingers and look for the front of the left thigh. Twist the spine to release pressure on the neck and shoulders.
Step 3：
Interlock fingers and look for the front of the right thigh. Reverse exercises to relax the back.
Step 4：
Sit cross-legged， placing the instep of the left foot on top of the root of the right thigh， the instep of the right foot on top of the root of the left thigh， which is commonly known as lotus posture. Extend hands back to both sides.
Step 5：
On the basis of Lotus posture， stand up on knees with hands at both sides， then lean forward with hands in front of the body.
Step 6：
On top of that， keep the hands forward and down and let the shoulders sink， which will help to correct the ""dowager’s hump" and the trapezius muscle hypertrophy.
办公室的六步放松法Six Steps of Relaxation in the Office
长期坐在办公桌前，不论身体还是精神，都需要放松一下。这些动作难度较低，适合新手，完成时间只需要几分钟，且需要的空间也不大，很适合上班族。
第一步：调整呼吸和坐姿，自然盘坐，坐直身体，在不耸肩的前提下，双手往上拉伸，能起到拉伸上肢的作用。
第二步：双腿跪地，双手放在身体两侧，缓慢后倾，起到拉伸大腿肌肉的作用。
第三步：自然盘坐，以脊柱为圆点，身体分别向左右两侧转动。调节脊柱神经，缓解腰部肌肉酸痛。
第四步：自然盘坐，脊柱保持自然挺直状态，向两侧平展手臂，保持臀部不要离地，将一侧手臂高举，另一侧手臂弯曲轻扶地面。身体向扶地一侧手臂方向弯曲。眼睛看向手掌根或通过大臂看向天花板。这个动作可以使人上半身更挺拔，并且减少腰两侧的多余脂肪。
第五步：自然盘坐，将一侧手臂从头顶向后伸，另一侧手臂从后背向后拉，尽量让双手勾在一起。这一步可以打开肩膀。
第六步：坐在地上双腿打直，单腿弯曲用手指尽量勾脚。这一步可以起到舒展全身经络的作用。
Sitting at a desk for a long time requires relaxation， both physically and mentally. These movements are low in difficulty and suitable for beginners. It only takes a few minutes to complete and requires a small amount of space， making it ideal for office workers to exercise during work.
Step 1：
Adjust the breathing and sitting posture， sit up cross-legged naturally， and stretch hands up without shrugging shoulders， which can stretch your upper limbs.
Step 2：
Kneel on knees with hands by both sides and slowly lean back， which can stretch your thigh muscles.
Step 3：
Sit cross-legged naturally， rotating body to the left and right with the spine as a dot， which can regulate spinal nerves and relieve pain in your lower back muscles.
Step 4：
Sit cross-legged naturally with the spine straight and arms flat to both sides， keeping hips on the floor. Raise one arm high and gently support the floor with the other arm bent. Bend the body in the direction of the arm on the ground， and look at the root of the hand or through the big arm toward the ceiling. These movements can make the upper body straighter and reduce the excess fat on both sides of the waist.
Step 5：
Sit cross-legged naturally， with one arm extended back over the head and the other arm pulled back from the back， trying to hook hands together. This step can open your shoulders.
Step 6：
Sit on the floor with legs straight， then bend one leg and hook the foot as far as you can with fingers. This step can stretch the meridians of the whole body.
睡前十分鐘 安睡到天明Ten Minutes before Bed Helps You Sleep Well until Dawn
睡前，蒋婵龄会花10分钟时间完成一套瑜伽动作，放松全身肌肉，舒缓情绪，提高睡眠质量的同时也能保持良好的体态。
第一步：两腿向前伸直，弯曲膝盖，让双脚脚跟紧挨到一起，并尽量向内靠。用手抓住双脚脚趾，挺直脊柱，保持不动。这一动作，可以缓解坐骨神经痛，腹部疼痛和坠胀。
第二步：前屈坐立，屈右腿向外打开，脚掌靠近左大腿内侧，双手抓住左脚，腹部、胸腔尽量靠近腿部。能起到拉伸小腿、大腿和臀部，美化腿型的作用。
第三步：俯臥在床上，双手放在身体前方，推起手臂的同时，上半身抬起。可以让脊柱得到充分的锻炼。
第四步：左腿向内屈，右腿向后伸直，并放平脚背。可以拉伸大腿髂腰肌，可改善骨盆前倾、假胯宽。
第五步：双腿屈膝，放平脚背，臀部落于脚后跟上，前额点地，手掌朝下，双手向前平放。可以放松腰和背，放松整个身体。
第六步：在上一步基础上，将脚和腿部尽可能往上抬。同样能开肩美背，让背部越来越薄。
Before going to bed， Jiang Chanling will spend 10 minutes to complete a set of yoga movements to relax the muscles of the whole body and relieve the mood， which can both improve the quality of sleep and keep a good posture.
Step 1：
Straighten legs， then bend knees so that heels are close together， and lean inward as much as possible. Grab the toes of both feet with hands， straighten the spine and hold still. This series of movements can relieve sciatica， abdominal pain， falling and bloating.
Step 2：
Sit forward and bend the right leg outward with the sole of the foot close to the inside of the left thigh. Grab the left foot with both hands and bring the abdomen and rib cage as close to the leg as possible. These movements can stretch calves， thighs and hips and beautify the leg shape.
Step 3：
Lie on stomach with hands in front of the body and push arms while lifting the upper body， which can give the spine a good workout.
Step 4：
Bend the left leg inward， straighten the right leg back and flatten the instep， which will stretch the iliopsoas muscle of the thigh and correct the pelvis forward and false hip width.
Step 5：
Bend knees and flatten insteps so that hips land on heels， then place the forehead on the ground， palms down， and hands flat forward. This step can relax the waist and back， and even the whole body.
Step 6：
Lift feet and legs as high as you can from the previous step， which can also open the shoulders and beautify the back， making the back thinner and thinner.
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