一节完整的瑜伽练习，可以从一个站姿体式开始，到一个呼吸法结束。
今天和大家分享两个简单却很有用的练习——
三角式和蜂鸣式调息，一个让身体打开，一个让心神安静。

三角式：一个体式，照顾全身
三角式是瑜伽里很常见的站姿体式。它看起来就是一个三角形，但做进去会发现，身体很多地方都被照顾到了——腿后侧、腹股沟、脊柱都被拉伸了，腿和核心也能练到，胸腔打开，腹部也轻轻被按摩到。
手够不到地面没关系，用砖或放在小腿上都行，关键是脊柱拉长。
蜂鸣式调息：像蜜蜂一样，安静下来
体式练完了，接下来让心静一静。闭上嘴，发出像蜜蜂一样的嗡嗡声，心也跟着安静了。它可以帮助缓解压力、改善睡眠，让散掉的心神慢慢收拢。
找个舒服的坐姿，闭眼，深吸一口气，然后嗡嗡地呼出来。重复三五次就行。

三角式打开身体，蜂鸣式调息安定心神。一动一静，就是瑜伽。
不用很久，几分钟就好。身体需要伸展，心也需要休息。
今天就可以试试。

A complete yoga practice can start with one standing pose and end with one breathing technique.
Today, let's share two simple yet useful practices — Triangle Pose and Bhramari Pranayama. One opens the body, the other quiets the mind.

Triangle Pose looks simple, but it takes care of many parts of your body — stretching the hamstrings, groin, and spine, strengthening the legs and core, opening the chest, and gently massaging the belly.
If you can't reach the floor, use a block or place your hand on your shin. The key is to lengthen your spine, not to force the bend.

After the poses, quiet your mind. Make a humming sound like a bee — your mind becomes still. It helps relieve stress, improve sleep, and bring your focus back.
Sit comfortably, close your eyes, take a deep breath in, then hum as you breathe out. Repeat three to five times.

Triangle Pose opens your body. Bhramari Pranayama settles your mind. That is yoga. Just a few minutes. Your body needs to stretch, and your mind needs to rest.
Give it a try today. http://t.cn/AXXFRAhl