Yoga and our Cells System: Practice Breakdown瑜伽与我们的细胞系统：实践分解

Overview 概述

Moving to the floor, we do a lying down sun salutation, expanding the lungs and rib cage, and stretching the spine. This is followed by a core strengthening pose, similar to a crunch, but a smaller and gentler version. The final pose in the sequence is a digestive strengthening pose, as well as balancing for the spine. To close, we rest in savasana.
移至地面，我们进行仰卧式太阳致敬式，扩张肺部和肋骨，拉伸脊柱。接着是核心强化姿势，类似于卷腹，但更小、更温和。序列中的最后一个姿势是消化强化姿势，同时也是对脊柱的平衡。最后，我们进入尸式放松。

1. The environment and mindfulness 1. 环境与正念

In this mindfulness practice you will learn the “body scan,” in which you will mentally draw your awareness to every part of your body, relaxing each part in turn. When the body is relaxed, the mind also slows down, and the nervous system enters into a state of rest. This is beneficial for our entire body, which is an interconnected cellular environment. The communication networks and flows of information in our internal environment are thrown off by stress, so by consciously relaxing the body, mind and nervous system, we restore ourselves to balance and health.
在这个正念练习中，您将学习“身体扫描”，在这个过程中，您将意识集中到身体的每一部分，依次放松各个部位。当身体放松时，心灵也会放缓，神经系统进入休息状态。这对我们整个身体有益，因为我们的身体是一个相互连接的细胞环境。在我们内部环境中，通信网络和信息流因压力而受到影响，因此通过有意识地放松身体、心灵和神经系统，我们恢复平衡和健康。

2. Seated movements in a chair 2. 椅子上的坐姿动作

This seated practice is something that you can do pretty much anywhere: at home, at the office, in a subway (if it’s kind of empty), or in a plane. We start with all of the basic movements that the spine can move in:
这种坐着做的练习几乎可以在任何地方进行：在家里、在办公室、在地铁（如果比较空的话）或者飞机上。我们首先从脊柱可以做的所有基本动作开始：

1. Extension, which is demonstrated by stretching the arms up one by one.
   扩展，通过逐个伸直手臂来展示。
2. Rounding and arching of the spine, as in the seated cat/cow
   脊柱的圆滚和拱起，如坐姿的猫/牛
3. Twisting, shown left to right
   扭曲，从左至右显示
4. Lateral, shown in the side bend movement, to the left and right
   侧向，如在侧弯动作中所示，向左和向右
5. Extension and flexion of the neck
   颈部伸展和屈曲
6. Extended twist and open, using the arms as leverage
   扩展扭转并打开，利用手臂作为杠杆
7. The upper back stretch in the cactus arms
   仙人掌枝条的上背部拉伸