在学校度过了漫长的一天后，还有很多事情要做。在完成家庭作业之前，先休息一下，让身心得到放松。

After a long day at school, there's more to do. Before hitting the homework, take a yoga break to refresh mind and body for better focus.

孩子们在学校学习时间越来越长。随着课程的不断增加和考试所需的死记硬背，孩子的作业似乎永远做不完。瑜伽可以帮助孩子们加快学习进度，减少精神和体力的消耗。从心理健康的角度来看，让血液流动能促进能量的恢复，提高孩子的专注力和重新组合的能力。在学习间隙做运动可以帮助他们在提高继续完成作业的效率。练习可以让思路清晰精神专注，并使他们在学习和思考中有更佳的表现，而不是转向社交媒体或电视。有了新的能力去专注于他们面前的事情，他们就会更有效率地学习。

Long days grow even longer for kids when schoolwork piles up. With curriculum to keep up with and cramming for tests, the workload never seems to end. Yoga can help children to pace their study efforts and reduce mental and physical burnout.From a mental health perspective, getting the blood flowing and the energy back up, improves kids’ ability to focus and regroup.Movement breaks help them to return to work in a more effective manner. Instead of turning to social media or television, practicing can enhance focus, clarity, and make them more present in their work and thinking. With a renewed ability to focus on what’s in front of them, they’ll be more efficient about their work.

当孩子们有几个小时的家庭作业要处理时，我们建议先做一会儿瑜伽。孩子们整天都面对电脑和电子设备消耗头脑和肩颈，这对脊柱健康有长期的影响。瑜伽可以帮助对抗向前弯曲的效果，并恢复脊柱的健康曲线。

When there are hours of homework to tackle, we recommend that kids take a yoga time-out first. Kids’ heads and shoulders are hunched over their computers and electronic devices all day, which has long-term implications for spinal health. Yoga can help to counter the effect of that forward flexion and return healthy curves to the spine.

在休息时加入10分钟的瑜伽

10-Minute Homework Break Yoga Sequence

鹰之爪

将一只手臂置于另一只手臂下，将肘部抬高到肩高。想象你的手肘是画笔的尖端，你在电脑屏幕上来回画一条水平线。这打开了肩胛骨和上背部肌肉的空间。两只手臂交替练习。

Eagle Arms

Wrapping one arm under the other, lift your elbows to shoulder height. Imagine your elbows are the tips of a paint brush and you are painting a horizontal line back and forth across your computer screen. This opens up the space between the scapulae and the musculature of your upper back. Practice on both sides.

猫与牛的坐姿

双手放在大腿上，吸气的时候让你的手回到你的腹股沟吸气；肘部向后伸，扩展锁骨。抬头看胸，呼气，并将你的手滑到大腿上，在膝盖与腹部间来回，重复做3-5次。

Seated Cat and Cow

With your hands in your lap, inhale as you slide your hands back to your hip creases, point your elbow tips back and broaden your collarbone. Gaze up as your chest rises. Exhale and slide your hands down the thighs to cup your kneecaps as your belly draws back to round you in. Repeat for 3–5 rounds.

简单的侧弯

把左手放在椅子下面，吸气，举起右臂。当你呼气时，向左侧弯曲，利用椅子作为杠杆，伸展右侧身体，打开你的肋骨之间的肌肉。然后换另一侧重复动作。

Simple Lateral Side Bend Using Chair

Hold your left hand under your chair and breathe in to raise your right arm up. As you breathe out, bend toward the left using the chair as leverage to lengthen your right side body and open the musculature between your side ribs. Repeat on the other side.

坐位脊椎扭曲

当你吸气，坐高，脊椎感觉宽敞。 呼气，扭曲到你的右边，用双手握住你的椅子的背部，持续几个周期的呼吸。之后换左侧重复。

Seated Spinal Twists

As you inhale, sit tall, feeling a sense of spaciousness in your spine. Exhaling, twist to your right, taking hold of the back of your chair with your two hands, hold for a few cycles of breath. Repeat on the left side.

数字4坐姿

来到你的椅子边缘，把右脚踝放在左膝上方。向前弯腰，将胸部拉伸与下巴在一条直线，向前伸展脊柱。这种姿势可以减轻你坐在办公桌前几小时的低腰痛。左右腿交替尝试。

Seated Figure Four

Come to the edge of your chair and take your right ankle above your left knee. Fold forward from the creases of your hips, lengthening your chest toward your chin bone, elongating the front of the spine. This shape can ease low back pain that results from hours of sitting at your desk. Try on both sides.

高弓步

为了减轻长时间学习而劳累的髋部屈肌，你可以试试在你的椅子上做这个高的弓箭步。把你坐下的位置挪到你椅子的正前方。让你的整个身体面对房间的右侧，这样你的右侧还在椅子上。右膝弯曲，脚尖指向你所面对的方向，脚掌接地。把你的臀部和躯干放在一侧，当你把左脚向后滑动的时候，你可以伸展你的左髋关节并伸直的后腿。把手放在大腿前侧，调整到左髋关节前方的长度，呼吸时挺直脊椎。深呼吸10次，然后尝试另一边。

High lunge

To alleviate tight hip flexors from long study sessions, try this High Lunge variation from your chair. Scoot your seat to the right front corner of your chair. Turn your whole body to face the right side of the room, so that your right seat is still on the chair. Bend your right knee over its ankle, toes pointing in the direction you are facing with the sole of the foot grounded. Square your hips and torso, as you slide the ball of the left foot behind you to extend your left hip and straighten the back leg. Rest your hands on your front thigh as you tune in to the length in the front of the left hip and breathe into a tall spine. Take 10 deep breaths then try the other side.

如果你需要唤醒自己:呼吸的火焰

舒适地坐着，闭上眼睛。用鼻子匀速而短促的吸入和呼气，将肚脐吸入和呼出约1分钟。这种有节奏的呼吸会点燃你的能量。

通过平均长度的鼻子抽出尖锐，短暂的吸入和呼气，收腹大约1分钟。这种节奏的呼吸激发着你的精力。

If you need to revive yourself: Breath of Fire

Sit comfortably and close your eyes. Draw sharp, short inhales and exhales through the nose of even length, pumping the navel in and out for about 1 minute. This rhythmic breath ignites your energy.

如果您需要集中注意力：

Viloma Breath

这是一种间断呼吸技术，你在吸气时暂停，享受良好的平静呼气。用2秒的时间吸三分之一的气，停顿2秒，接下来的吸气如此吸、停三次，然后完全填满肺部并停止吸气。慢慢地呼气，慢慢数到6。Viloma的意思是“对抗自然流”，释放焦虑，增强头脑清醒。

If you need to focus your attention: Viloma Breath

This is an interrupted breathing technique where you take pauses on the inhale and enjoy a nice smooth exhale. Draw in a third of a breath on a count of 2 seconds, pause for 2 seconds, draw in the next third, pause, then completely fill the lungs and pause. Slowly exhale all the breath out to a slow count of 6. Viloma means "against the natural flow" and will release anxiety and enhance mental clarity.