Get rid of nervous tension by inhaling as you take four steps, then exhaling for four steps. Repeat for at least three minutes (the longer, the better). Work up to six to eight steps per inhale and exhale。
　　可以通過吸氣走四步、然后呼氣走四步的方法解除緊張感。至少走上三分鐘，時間越長越好。通過練習逐漸延長呼氣和吸氣的時間，爭取做到六步到八步一吸氣、六步到八步一呼氣�，F(xiàn)代社會壓力大，隨時充電才能立于不敗之地。
　　To recenter your mind and body, sit on the floor in a comfortable position with a straight back. Look at the second hand of a watch. Inhale for three seconds, then smoothly exhale for three more. Repeat for at least three minutes。
　　為了喚醒你的頭腦和身體，用一種舒服的'坐姿坐在地板上，后背挺直。看著表的秒針。吸氣三秒鐘，然后緩緩地呼氣，呼氣要超過三秒鐘。重復做至少三分鐘。
　　Move 1: The Cat-Cow
　　動作一：貓牛式
　　Sit straight in a chair and place both feet flat on the floor. Exhale as you round your spine forward into a cow pose (top). Then inhale as you arch your back into a cat pose (bottom). Repeat for five more breaths。
　　在椅子上坐直，雙腳平放在地板上。脊柱前傾擺出牛的姿勢(上面的圖)，同時呼氣。然后吸氣，收回身體做貓的姿勢(下面的圖)。重復做五次呼吸。
　　Move 2: Side to Side
　　動作二：一邊到另一邊的伸展運動
　　Inhale and extend your arms straight up. Stretch to the right as you exhale. Inhale to come back to the center, then exhale to the left. Repeat for five more breaths。
　　吸氣向上伸直雙臂。呼氣時向右伸展。吸氣雙手收回正上方，再呼氣向左伸展。重復五次呼吸。
　　Move 3: Twist
　　動作三：扭轉(zhuǎn)
　　With arms bent by your side, exhale and rotate your torso to the right. Inhale back to the center and twist to the left. Repeat for five more breaths。
　　在身體兩側(cè)端起手臂，呼氣將上身轉(zhuǎn)向右邊，吸氣收回再轉(zhuǎn)向左邊。重復做五次呼吸。