Get Up and Move! 　动起来！

　　There are many different yoga poses. Some can help you stretch the neck, shoulders and back, which are most likely to get tense when you are nervous or stressed. Try these two yoga poses when you want to de-stress(减压) yourself:

　　Surprise/Sourpuss(牢骚满腹的人): Open your mouth wide and bug(使眼球暴突) out your eyes, then close your eyes very tightly and pucker(折成褶子) your lips.

　　Alternate(轮流，交替) back and forth between “surprise” and “sourpuss.” Do this while you're studying to help loosen up your face and jaw, which can get really tense while you're studying. If you have a study partner, make a game of it! Who can make the silliest face?

　　Shoulder gymnastics: Do a few gentle shoulder and neck rolls right before a test to keep your shoulders nice and loose. You can even do them during a test if you need a refreshing break.

　　瑜伽有很多不同的姿势，有些可以让你伸展颈部、肩膀和背部，这些部位在你紧张或感到压力时通常会绷得很紧。当你想减压的时候，试试以下两个瑜伽姿势：

　　惊讶/怒容：张开嘴巴，瞪大双眼；然后紧紧地合上眼睛，噘起嘴唇。交替做“惊讶”和“怒容”这两个动作。我们学习时，脸部和下颚会绷紧，这套动作能帮你放松这两个部位。如果你跟同伴一起学习，还可以当游戏玩呢！谁的鬼脸更傻呢？

　　肩操：测验前适当摆动肩颈能让你的肩部舒适放松。如果想休息一下，让自己头脑清醒，你甚至可以在测验中途做一下这个动作。

　　Have Fun with Yoga 　开心自在玩瑜伽

　　Yoga can help you in serious ways, but it also can be a lot of fun. You can smile during yoga, and even laugh, which is a great stress reliever too. Yoga can be done alone or with friends. And you can do it at home, at a yoga studio, or in the park.

　　We'll end with a special Sanskrit(梵语) greeting—“namaste.” It's traditionally said at the end of a yoga practice and it means the light inside of me bows(鞠躬) to the light inside of you. Namaste.

　　瑜伽既可以严肃对待，也可以趣味横生。练习瑜伽时你可以面带笑容，甚至放声大笑，这也是减压的好方式哦。你可以独自练习瑜伽，也可以结伴练习；瑜伽可以在家、瑜伽室或公园里进行。

　　我们将以一句特别的梵文问候语结束——“双手合十”。瑜伽练习结束时一般都会说这句话，意思是我体内的灵光向你体内的灵光鞠躬。双手合十。