1. 双腿和双脚并拢站立，双手放在臀部。将身体重心转移到左脚，右膝弯曲，将右脚脚掌放在左腿内侧（初学者开始时可以先放在脚踝处，层次高的瑜伽练习者可以将右脚放在左边大腿的内侧）。慢慢将右脚向左腿压。
2. 手掌合十放在胸前，成祈祷状。保持这个姿势一分钟。层次高的瑜伽练习者：双臂伸直并举过头顶，手心相对。
船式
强健核心肌群、腰肌和四头肌
1. 屈膝坐，双脚平放在地面上。身体微微向后仰，以坐骨来保持平衡。双腿抬起，使小腿和地面平行，双膝弯曲。
2. 双臂向前伸直，与地面平行，掌心相对。挺胸，使核心肌群也得到锻炼，然后伸直双腿。保持这个姿势呼吸五到十次，重复这个动作五次。
花环式
拉伸下背部、腹股沟、臂部和踝关节
1. 双脚分开站立，比臀部略宽。手掌合十放在胸前，成祈祷姿势。脚趾微向外撇。
2. 双膝弯曲，蹲在双腿间。手掌合十，慢慢地将手肘紧贴双膝内侧，臀部张开。脊椎挺直，胸部打开。感到下背部的张力开始消失，保持这个姿势至少一分钟。
半鱼王式
拉伸臀部、肩部、背部、颈部，强健脊椎
1. 双腿向前伸直坐在地上，将右脚脚掌放在左臀部的外侧（右膝指向天花板）。
2. 左膝弯曲，左脚放在右边臀部的外侧。将右手放在右边臀部后面的地上，抬起左臂。呼气时弯曲左臂，将左肘放在右膝的外侧。
3. 吸气时脊椎挺直，呼气时让脊椎加剧扭曲。左肘向右腿方向顶，帮助上半身加大扭转幅度。向你身后的墙的方向看。保持这个姿势深呼吸五到十次。换另一侧重复这个动作。
桥式
伸展上半身，强健腿筋和臂肌
1. 仰卧，屈膝，脚掌平放在地面上，大致与臀部同宽。脚趾正对着你前方的墙。双臂伸直放在身体两侧，掌心向下。
2. 臂部向空中抬起，同时双脚轻轻地发力。每次呼吸时上半身慢慢伸展。保持这个姿势五到十次，并重复三次。
瑜伽与一般运动的不同
瑜伽：必须集中意识，在一定时间内保持某种姿势，从而达到身心的统一。瑜伽有平衡内分泌，使身体四肢均衡发展的功效。且能保持全身舒畅，心灵平静，内在充满能量；恢复体力，不需要太长的时间。
一般运动：使身体机械式的不停地运动，无需用意识。能使肌肉发达，但不均衡。体力易消耗，肌肉易疲劳，需要长时间睡眠以恢复体力。
实战提升
Practising&Exercise
单词注释
transfer [trAns5fE:] v. 搬；转换；调动
lean [li:n] v. 倾身，屈身
straighten [5streitn] v. 把……弄直；使挺直
ceiling [5si:liN] n. 天花板；顶篷
upper [5QpE] adj. 较高的；上面的；上首的
opposite [5CpEzit] adj. 相反的，对立的
实用句型&词组
The fight against inflation has been going on for almost two years.（违反）
He is engaged in his business.（从事）
He is suffering from nervous tension.（紧张）
翻译行不行
双腿和双脚并拢站立，双手放在臀部。
双腿抬起，使小腿和地面平行，双膝弯曲。
保持这个姿势五到十次，并重复三次。
第一章 Arthritis All-clear for High Heels
高跟鞋，我为你平反
Fears that wearing high-heeled shoes could lead to knee arthritis are unfounded, say researchers.
But being overweight, smoking, and having a previous knee injury does increase the risk, the team from Oxford Brookes University found.
They looked at more than 100 women aged between 50 and 70 waiting for knee surgery, and found that choice of shoes was not a factor.
The study was published in the Journal of Epidemiology and Public Health.
More than 2% of the population aged over 55 suffers extreme pain as a result of osteoarthritis of the knee.
The condition is twice as common in 65-year-old women as it is in men the same age.
Women’s and men’s knees are not biologically different, so the researchers wanted to find out why twice as many women as men develop osteoarthritis in the joint.
Some researchers have speculated that high-heeled shoes may be to blame.
The women in the study were quizzed on details of their height and weight when they left school, between 36 and 40 and between 51 and 55.
They were asked about injuries, their jobs, smoking and use of contraceptive hormones.
However, while many of these factors were linked to an increased risk over the years, tottering around in high heels for years was not.
研究人员称，人们害怕穿高跟鞋会导致膝盖关节炎是没有根据的。
牛津布鲁克斯大学研究小组发现，肥胖、吸烟或者以前膝盖受过伤会增加得关节炎的危险。
他们对年龄在50～70岁之间的100名将要做关节手术的妇女进行了调查，发现鞋子并不是导致关节炎的原因。
该研究发表在《流行病学与公共卫生》杂志上。
55岁以上的人群中有超过2%的人忍受着膝盖关节炎带来的极度痛苦。
这种情况在65岁的妇女中发生的几率是同龄男性的两倍。
女性和男性的膝盖在生理上并没有什么不同，所以研究者们想知道为什么患关节炎的女性人数是男性的两倍。
有研究者推测高跟鞋可能是罪魁祸首。
参加该项研究的妇女们被详细询问了她们在毕业时、36到40岁之间，51到55岁之间的身高和体重。
研究人员还询问了她们的受伤、工作、吸烟和使用避孕激素的情况。
然而，多年来，许多因素都增加了患关节炎的危险，但是常年穿着高跟鞋走路并不是原因之一。
选择高跟鞋之必读攻略
第一章 The Best Poses for Women (2)
俗话说，鞋穿在脚上，舒不舒服只有自己知道，对于高跟鞋而言，更是如此，要兼顾美观及舒适，并非想像中那么简单。
A.入门级：5~7厘米。对女性来说，5~7厘米是最受欢迎、最安全的美丽高度，特别是5.5厘米的鞋跟，性感、易行走。
B.进阶级：10厘米。10厘米的高跟鞋很具诱惑性，尤其是细跟晚装鞋，大多都是这个高度。
C.专业级：14厘米。近年来坡跟鞋的大热，令高跟鞋屡创新高，14厘米超高跟鞋是Chanel设计师Karl Largerfeld认为最适合与超迷你裙搭配的款式，能够令全身线条更加修长，让女人产生超性感的魅力。
实战提升
Practising&Exercise
单词注释
previous [5pri:vjEs] adj. 先的，前的，以前的
common [5kCmEn] adj. 普通的；常见的
speculate [[5spekju7leit] v. 思索；沉思；推测
injury [5indVEri] n. 伤害；损害
regular [5re^julE] adj. 规则的，有规律的；固定的；正常的
实用句型&词组
Smoking can lead to lung cancer.（导致）
The publishing house has published five dictionaries.（发行）
The man detailed to us all the wonders he had seen in his travels.（详细说明）
翻译行不行
研究者称，人们害怕穿高跟鞋会导致膝盖关节炎是没有根据的。
有研究者推测高跟鞋可能是罪魁祸首。
然而，多年来，许多因素都增加了患关节炎的危险，但是常年穿着高跟鞋走路并不是原因之一。
第一章 Sitting Around Is Bad For Your Heart
动一动，心脏更健康
A new study from the Journal of Medicine and Science in Sport and Exercise says if your bottom spends too much time parked in a chair, your heart pays a heavy price. It finds the more hours of what’s called“sitting time”over the course of your day, the more time for blockages to clog up your arteries. Let’s
take a typical eight-hour shift. let’s say you’re sitting less than two hours, or a quarter of your day. Well in that case, you’re probably OK. But when half of your day is spent taking a load off your risk of heart disease goes up about twelve percent. Spend six hours of that frozen in a chair, and the risk zooms up by more than a third. And if your eight hours is basically eight hours of desk work. It Jumps more than fifty percent higher. So how can you st and up and fight the war against“sitting time”. Well, number one, take the stairs, not the elevator. Take walking breaks, not coffee breaks. let your legs do the walking. Don’t e-mail, go speak to a co-worker in person. And if you need to use the restroom, choose the one that’s farthest away. And
