1. 能消除疲劳，平静心境。使人保持一种舒畅宁静的状态，充分享受人生。

1. Can eliminate fatigue and calm the mind. Keeps a person in a state of comfort and tranquility, fully enjoying life.

2. 《吕氏春秋》是战国末年秦国丞相吕不韦组织属下门客们集体编撰的杂家(儒、法、道等)著作，又名《吕览》，是我国古代珍贵的文化遗产之一。其中的 养生 之道，具有积极意义，值得我们研究和借鉴。

2. "Lüshi Chunqiu" is a collection of works compiled collectively by the disciples under the organization of Lü Buwei, the Prime Minister of the State of Qin during the Warring States period. It is a miscellaneous school of thought (Confucianism, Legalism, Taoism, etc.) and is also known as "Lü Lüan." It is one of the precious cultural heritages of ancient China. The philosophy of "Yang Sheng" (keeping healthy) within it holds positive significance and is worthy of research and reference.

3. 瑜伽教练看太极拳 太极拳，没有营造时尚氛围

3. Yoga instructor views Tai Chi - Tai Chi does not create a fashionable atmosphere.

4. 张虹 静天瑜伽资深教练郑影OM瑜伽创始人

4. Zhang Hong, Senior Yoga Instructor at Jingtian Yoga, and founder of OM Yoga.

5. 瑜伽健身的特点： 瑜伽着眼于整体的调理，练习瑜伽不仅能使身体健康，而且能纠正精神的不安宁和感情紊乱，以保证健全的精神和积极旺盛的生命力。

5. Characteristics of Yoga Fitness: Yoga focuses on holistic adjustment. Practicing yoga not only promotes physical health but also corrects spiritual unrest and emotional disturbances, ensuring a sound mind and vigorous vitality.

6. 《吕氏春秋》还认为，对于疾病重在预防和 养生 保健，疾病自去。如果有病，应积极求医，切不可迷信“卜筮祷祠”，这样不仅不能治病，反而是“以汤止沸，沸愈不止”，“疾病愈来”。

6. The "Lü's Spring and Autumn Annals" also believes that the emphasis should be on prevention and health care for diseases, as diseases will naturally subside. If one is sick, they should actively seek medical treatment and should not be superstitious about divination or prayer. This is because not only will it not cure the disease, but it is like "stopping the boiling with soup, and the boiling will not stop," leading to "the disease worsening."

7. 一些动作能 松弛的腺体增加释放荷尔蒙。由于甲状腺与身体的新陈代谢有直接的关系，所以能影响体重。脂肪代谢的速度也会因练习瑜珈而加快，所以脂肪会转换为肌肉与能量。

7. Some movements can relax the glands and increase the release of hormones. Since the thyroid has a direct relationship with the body's metabolism, it can affect weight. The speed of fat metabolism can also be accelerated by practicing yoga, so fat is converted into muscle and energy.

8. 《吕氏春秋》对于人的认识，提出了“贵生”、“重生”的思想。《吕览》云：“圣人深虑天下，莫贵于生”。“贵生”，最根本的一点就是要“ 养生 ”。如何“ 养生 ”《吕览》云：“凡 养生 ，莫若知本，知本则病无由至矣”、“精神安乎形，而年寿得长焉。”并提出了几种养身的方法：

8. The "Lüshi Chunqiu" presents the ideas of "valuing life" and "regarding life as precious." As stated in the "Lü Luan": "Among all things that the sage deeply considers, there is nothing more precious than life." The essence of "valuing life" is fundamentally to "take care of one's health." How to "take care of one's health"? The "Lü Luan" says: "For taking care of one's health, there is nothing better than knowing the root; knowing the root ensures that illness has no way to approach." It also states that "when the spirit is at peace with the body, the years of life can be prolonged." Furthermore, it proposes several methods for maintaining health.

9. 相由心生，静随心转。

9. The appearance comes from the heart, and tranquility follows the heart's turning.

10. 太极拳的动作舒展大方、缓慢柔和、刚柔相济，以意念引导动作，符合人体的生理保健要求，能促进人体的新陈代谢，还能对人的心情进行调节。在神意和心情上平静、自然，神舒体松，有益于身体康健。太极拳的特点和其他运动的区别就是身体放松、心静，身心完全沉浸在运动中，使大脑和身体、心理得到安静和平衡。消除头脑的紧张、忧愁、恐惧，摆脱病态心理，可以对人们身心进行调节，使心情愉快、心情平静，提高免疫力，增强体质，健康长寿>>

10. Tai Chi Chuan movements are expansive and generous, slow and gentle, with a harmonious blend of strength and softness, guided by the mind, which aligns with the physiological health requirements of the human body. It can promote the body's metabolism and also regulate a person's mood. In terms of spirit and mood, it brings about tranquility and naturalness, with relaxed spirit and body, which is beneficial for overall health. The distinguishing feature of Tai Chi Chuan from other sports is the relaxation of the body and the tranquility of the mind, where the body and mind are completely immersed in the movement, leading to a state of calm and balance for the brain and body, as well as the psyche. It eliminates tension, worry, and fear from the mind, frees oneself from pathological psychology, and can regulate both the physical and mental health of individuals, leading to a cheerful and peaceful mood, enhancing immunity, strengthening the physique, and promoting longevity.

11. 通过瑜伽的 法和持之以恒的练习，可以让你的身体得到显著的变化：健美胸部；美化胸部曲线；预防 下垂；使腰部柔软；美化臀部：避免臀肌松弛下垂，美化臀型，消除腹部脂肪，预防下半身肥胖；休长腿 部，增加腿筋弹性，消除大腿，小腿脂肪。

11. Through the practice of yoga and perseverance, you can achieve significant changes in your body: improve the chest; beautify the chest curve; prevent sagging; make the waist flexible; beautify the buttocks: avoid muscle relaxation and sagging of the buttocks, beautify the buttock shape, eliminate abdominal fat, prevent lower body obesity; elongate the lower limbs, increase the elasticity of the leg tendons, eliminate fat on the thighs and calves.

12. 无论发生任何事，都不要紧张，保持内心的平静和安宁，守住生命的磁场，我们就可以健康长寿。

12. No matter what happens, do not get anxious. Maintain inner peace and tranquility, hold onto the life's magnetic field, and we can achieve health and longevity.

13. 能保持姿态平衡。瑜珈师们认为人体的很多疾病，如：颈椎病、腰椎病等，是因为姿势不正确、失调造成的。通过练习，能够使每一个小关节、脊柱、肌肉、韧带和血管处于一个良好的状态。

13. Can maintain posture balance. Yogis believe that many diseases in the human body, such as cervical spondylosis, lumbar spondylosis, and others, are caused by incorrect posture and imbalance. Through practice, it can ensure that each small joint, spine, muscle, ligament, and blood vessel is in a good condition.

14. 瑜伽和太极拳相比各有什么优势和劣势 氛围差 专业太极拳馆很难开展 也有一些朋友提到，并不是不喜欢太极拳，而是不知道上哪里去练习太极拳。其实，从整个福州来说，目前都没有一家专业的太极拳馆。

14. What are the advantages and disadvantages of yoga compared to Tai Chi? There is a lack of atmosphere, and it is difficult to run a professional Tai Chi gym. Some friends also mentioned that they are not necessarily不喜欢 Tai Chi, but rather they don't know where to practice Tai Chi. In fact, from the perspective of the whole city of Fuzhou, there is currently no professional Tai Chi gym.

15. 提高心肺功能――练太极拳要保持呼吸自然沉实，透过深、 长、细、缓、匀的腹式呼吸方法，增加胸腔的容气量及递增 了吸氧呼碳的次数，确保气体能充分交换，相对地提高了各 器官的获氧量。又因练太极拳时间较长（连打四次廿四式太 极拳约需时廿多分钟），此等带氧性活动能训练及提>>

15. Enhancing Cardio-Pulmonary Function – When practicing Tai Chi, it is important to maintain a natural and solid breathing. By using deep, long, subtle, slow, and even abdominal breathing methods, it increases the capacity of the thoracic cavity and enhances the frequency of oxygen inhalation and carbon dioxide exhalation. This ensures that gas can be fully exchanged, thereby relatively improving the oxygen intake of all organs. Additionally, due to the fact that Tai Chi Chuan practice is relatively long-lasting (performing four sets of the 24-form Tai Chi takes about 20 minutes or more), this kind of aerobic activity can train and improve >>

16. 瑜伽和太极拳，练哪个比较好啊？ 瑜伽和太极拳有各自的特点：

16. Which is better, yoga or Tai Chi? Yoga and Tai Chi each have their own characteristics:

17. 胡金焕 福建华夏武术发展中心主任、福建师范大学武术教授、福州武术协会会长

17. Hu Jinhuan, Director of Fujian Huaxia Martial Arts Development Center, Professor of Martial Arts at Fujian Normal University, and Chairman of the Fuzhou Martial Arts Association.

18. 喜欢太极的理论和太极练气的方式，喜欢瑜伽的体式和瑜伽对人体每块肌肉的锻炼。 做客嘉宾

18. I like the theory of Tai Chi and the way it cultivates Qi, as well as the yoga poses and the exercise they provide for every muscle in the body. Guest.

19. 对女人来讲，瑜伽和太极哪个更好 各有优点,太极讲究的是十年不出门,功力需要反复练习才能琢磨参透瑜伽具有直接性,适合现在的文化快餐

19. Which is better for women, yoga or tai chi? Both have their advantages. Tai chi emphasizes the need for ten years of seclusion and constant practice to master the skill. Yoga, on the other hand, is more direct and suits the fast-paced culture of today's society.

20. 畅通经络、血管、淋巴及循环系统――因练太极拳的时间不 会太短，故能像一般的带氧运动一样，能使血气运行顺畅。 练了若干时间，会察觉有指尖麻软发痹、关节微响、针刺、 腹鸣等感觉。根据中国医学理论认为这是经络畅通的反应。 透过搂拗屈膝绞转等运动，动脉血管得到适量挤压及放松， 能使血液加速运行，增加氧气的供应，也促进了淋巴系统的 新陈代谢，加强了个人的抵抗力。 好处

20. Improving the Meridians, Blood Vessels, Lymphatic System, and Circulatory System -- Since the time spent practicing Tai Chi is not too short, it can, like ordinary aerobic exercise, ensure the smooth flow of blood and qi. After practicing for some time, one may notice sensations such as numbness and softness at the tips of the fingers, slight joint sounds, needle-like pain, and stomach rumbling. According to Chinese medical theory, these are reactions to the unobstructed meridians. Through movements like wrapping, twisting, bending the knees, and twisting, the arteries receive an appropriate amount of compression and relaxation, which can accelerate blood flow, increase oxygen supply, and also promote the metabolism of the lymphatic system, enhancing an individual's resistance. Benefits:

21. 瑜伽健身的目的： 从生理学角度来说，就是为使人体植物神经系统和内分泌系统的功能正常。从心理学的意义上来说，就是为了促使心神平静，开发直观的能力，养成一往无前充满希望的健康精神。

21. The purpose of yoga fitness: From a physiological perspective, it is to ensure the normal function of the human autonomic nervous system and endocrine system. From a psychological standpoint, it is to promote tranquility of the mind, develop intuitive abilities, and cultivate a healthy spirit that is forward-looking and filled with hope.

22. 瑜伽跟太极练哪一个对身体更好？ 哪个都对身体好，主要是看你现达到什么效果

22. Which one is better for the body, yoga or tai chi? Both are good for the body, it mainly depends on what effects you have achieved now.

23. 别以为只有肌肉和骨骼会疲劳，外在的身体的疲倦可通过你双手的 而达到舒缓，其实人体的脏器也会 产生疲倦之感，而借助瑜伽呼吸法配合的各种 法的姿势， 身体内部器官，不仅可促进血液循环，伸展 僵硬的肌肉，使关节灵活外，还可使腺体分泌平衡，强化神经，当然慢性疾病也会与你绝缘。

23. Don't think that only muscles and bones can become tired. The fatigue of the outer body can be alleviated through the movements of your hands. In fact, the internal organs of the human body can also feel tired. By using the yoga breathing techniques and the various postures that accompany them, the internal organs of the body can not only promote blood circulation and stretch stiff muscles, making the joints supple, but also balance the secretion of glands, strengthen the nervous system, and of course, keep chronic diseases at bay.

24. 瑜伽与太极拳人的平均寿命 个人感觉叫太极拳的人寿命更长，您可以查查历代太极拳名家，都是长寿之人

24. Average Lifespan of Yoga and Tai Chi Practitioners - Personally, I feel that people who practice Tai Chi tend to live longer. You can check the records of famous Tai Chi masters throughout history, and they are all long-lived individuals.

25. 平静、顺性。“利身平静，胜天顺性，顺性则聪明寿长，平静则业进乐乡”。人能保持平心静气，顺性豁达，就能使生理和心理都能起到良好的调节作用。

25. Calmness and compliance. "To maintain physical calmness is to overcome the heavens, and to comply with one's nature is to be wise and long-lived; to comply with one's nature leads to wisdom and longevity, while calmness leads to progress in one's career and happiness in the countryside." If a person can maintain a calm and composed state of mind and be compliant and open-minded, it can help both the physical and psychological aspects to play a good regulatory role.

26. 生气的本质是心胸太过于狭窄，格局还没有打开。人生除了生死，没有什么大不了的事情。放在整个宇宙的角度来看，生死也不是什么大事。我们要学会看透看淡看轻一切，心平气和的面对生命中发生的一切。

26. The essence of being angry is that one's mindset is too narrow and their perspective has not yet been broadened. In life, apart from life and death, there is nothing that is really a big deal. From the perspective of the entire universe, life and death are not significant matters either. We should learn to see through, be indifferent to, and treat everything lightly. We need to face everything that happens in life with calmness and composure.

27. “太极拳没有人去营造它啊，没有一个时尚的馆或商业场所。”郑影也提到相同的观点。学员看太极拳 太极拳让我“心平气和”

27. "Tai Chi is not created by anyone; there are no trendy gyms or commercial venues." Zheng Ying also mentioned the same viewpoint. Students see Tai Chi, Tai Chi makes me 'calm and composed'.

28. 瑜伽的减肥是从根本上来改造人的体质。肥胖的人，大都饮食过度，多进行练习可使食欲恢复正常。此外 ，造成肥胖的原因可能还有意志薄弱，通过瑜伽的修炼，让你在面对美食诱惑时，会有更强的控制力；此外， 因内分泌失调或其他妇科原因的肥胖，但是只借助瑜伽各种 法来减肥效果并不是很好，需要有氧运动（跑步，游泳，自行车等）辅助才可达到很好的控制成效。

28. Yoga weight loss is about fundamentally transforming a person's constitution. People who are overweight often overeat, and regular practice can help restore normal appetite. Moreover, causes of obesity may also include weak willpower. Through yoga practice, you will have stronger control over your desires in the face of delicious food诱惑. Additionally, obesity caused by endocrine disorders or other gynecological reasons may not yield good results solely through yoga exercises. Oxygen-rich exercises (such as running, swimming, cycling, etc.) are needed to assist in achieving effective control.

29. 增加神经系统的灵敏性――练太极要「心静意定」，练拳时 必先令大脑皮层休息（心静），将协调全身内外器官机能的 任务交由中枢神经系统（意定）执行，加强了神经系统的灵 敏性。 好处

29. Enhancing the sensitivity of the nervous system - Practicing Tai Chi requires "calm mind and focused intention." During the practice of the martial art, it is essential to first allow the cerebral cortex to rest (calm mind), and to entrust the task of coordinating the functions of the internal and external organs of the body to the central nervous system (focused intention), which strengthens the sensitivity of the nervous system. Benefits:

30. 太极拳和瑜伽哪个适合养生 都不错，瑜伽呢还涉及到哲学层面的东西，就看你个人的喜好了。

30. Which is better for health maintenance, Tai Chi or Yoga? Both are good. Yoga even involves philosophical aspects, so it depends on your personal preference.

31. 保持良好的心情\x0d\中医讲：“肝主情志。”肝异常会影响人的情绪；反之，心情的好坏也会影响到肝。所以，保持一个良好的心情是养肝血的一个主要方面。有情绪不舒畅时，尽量能够找一个可以诉说的人，或找一种可以发泄心中郁闷的方式来疏泄这种坏的情绪，不要硬憋在心里，很容易憋出病来。据相关数据报道，癌症和一些肿瘤的患者中，无法疏泄心中郁闷的是其他人群的2—4倍。所以，老百姓常说：“万病气上来。”\x0d\\x0d\以下我们就来介绍几种养肝血的食品：\x0d\首选的食物为谷类，如糯米、黑米、高梁、黍米；\x0d\其次为红枣、桂圆、核桃、栗子；\x0d\肉鱼类，如牛肉、猪肚、鸭血、鲫鱼；\x0d\蔬菜有菠菜、荠菜、黄豆芽、绿豆芽、香菜、春笋、莴笋、菠菜、香椿、芹菜、油菜、蒲公英、柳芽等。\x0d\总之，生活正常、饮食有节、恰到好处的生活方式是人体健康的最基本的条件。愿每个人都能够健康幸福。

31. Maintain a good mood In traditional Chinese medicine, it is said, "The liver governs emotions." Abnormalities in the liver can affect a person's mood; conversely, the state of one's mood can also impact the liver. Therefore, maintaining a good mood is a major aspect of nourishing the liver's blood. When feeling upset, try to find someone to confide in or find a way to vent your pent-up frustration to release this negative emotion, don't hold it in, as it can easily lead to illness. According to relevant data reports, the inability to vent frustration is 2-4 times higher among cancer and some tumor patients. So, the common saying goes, "All diseases arise from pent-up anger." Below, we will introduce several foods that are beneficial for nourishing the liver and blood: The preferred food group is grains, such as glutinous rice, black rice, sorghum, and millet; Next are dried red dates, longans, walnuts, chestnuts; Meats and fish, such as beef, pork stomach, duck blood, crucian carp; Vegetables include spinach, shepherd's purse, soybean sprouts, mung bean sprouts, coriander, bamboo shoots, lettuce, Chinese toon, celery, rapeseed, dandelion, and willow buds. In summary, a normal lifestyle, moderate diet, and a balanced way of living are the most basic conditions for human health. May everyone be healthy and happy.

32. 疾病的三种状态： 当代整体医学论学者们首先提出了疾病的三种状态：第一种是dislasl，即患者机体出现生理的或/及心理的功能紊乱；第二种是illness，即患者具有功能紊乱的精神意识状态，就是主观上感到各种不适，包括病痛，却不一定有客观的体征，如：神经官能症及神经衰弱；第三种是sickness，即患病后涉及社会功能失调状态，它影响个人与其他人们之间的关系。

32. Three states of disease: Contemporary holistic medicine scholars first proposed three states of disease: the first state is "dislasl," which refers to the occurrence of physiological or/and psychological functional disorders in the patient's body; the second state is "illness," which means the patient has a functional disorder of consciousness, that is, the patient feels various discomforts, including pain, but may not have objective signs, such as neurasthenia and neurasthenia; the third state is "sickness," which refers to the state of social dysfunction after falling ill, affecting the relationship between the individual and others.

33. 哪怕是别人用最恶毒的语言攻击你，用最恶劣的态度对待你，用最丑恶的嘴脸面对你，你也可以用上帝视角来打量他，面如平湖而心如止水。哪怕你身上发生了天大的事，急事烂事，无可救药的事，你也要稳如泰山，岿然不动。

33. Even if someone attacks you with the most venomous language, treats you with the worst attitude, and shows you the most ugly face, you can still view them from God's perspective, keeping a calm and serene expression while your heart remains still. Even if something of great magnitude happens to you, urgent and dire matters, or things beyond redemption, you must remain as steady as Mount Tai, unshaken and unmovable.

34. 瑜伽的完全呼吸法，扭，挤，伸，拉的姿势，畅通全身经络气血，活化脏腑机能，促使细胞延迟衰老，面 色红润。瑜伽也可调节心情，使人常处于平和，喜悦的状态，将对生命向上的活力原原本本地输入体内，使人 常葆青春。

34. The complete breathing technique of yoga, along with the twisting, squeezing, stretching, and pulling poses, helps to unblock the meridians and Qi in the body, activate the functions of the internal organs, delay the aging of cells, and maintain a rosy complexion. Yoga can also regulate one's mood, keeping the person in a state of peace and joy, channeling the vitality for upward life force directly into the body, thus helping to preserve youthfulness.

35. 瑜伽与太极有什么区别呢？ 共同点：同是健身修身养性，需要一个较安静的场所来练习，注重自身内在的修养。区别：本人位练过过瑜伽部做解释。而太极拳是以结合了易经，八卦，经络，导引，吐纳，古典哲学思想以及多门拳术之精华。故演变成抨，捋，挤，按，采，＃肘，靠，左顾右盼中定即十三式，具有攻防兼备技击作用。其特点以心运气，以搐行身，腰为主宰，全身相随，刚柔相济，快慢相间，形如流水，连绵不断，入柔成刚，棉里裹铁。

35. What are the differences between yoga and Tai Chi? Common points: Both are for fitness, self-improvement, and spiritual cultivation, and require a relatively quiet place to practice, focusing on inner修养. Differences: I have practiced yoga and will explain. Tai Chi, on the other hand, combines the Yi Jing (Book of Changes), Ba Gua (Eight Trigrams), meridians, Qigong, exhalation and inhalation, classical philosophical thought, and the essence of various martial arts. Therefore, it evolves into techniques such as strike, pull, push, press, pluck, #elbow, lean, left and right glances, which stabilize the middle, and is known as the Thirteen Styles, with both offensive and defensive techniques. Its characteristics are to use the mind to move the Qi, to use trembling to move the body, with the waist as the master, the whole body following, combining strength and softness, fast and slow, flowing like water, continuous and uninterrupted, softness turning into strength, and softness wrapped around iron.

36. 一个人解决了心理问题，也就解决了身体问题，进而解决了生活问题。

36. When one solves the psychological issues, they also solve the physical problems, thereby resolving life's issues.

37. 自制、去害。人对于“声色滋味”都有欲望，适当则有利，过之则大害。所以要“利于性则取之，害于性则舍之”、“耳目口鼻，不得擅行，必有所制”。这种有利于身心 健康 的自制，同样是“ 养生 ”的重要条件。另一方面还要“去害”，即消除一切不利于 健康 长寿的内外因素，诸如不良的心理、饮食、气候环境等。心理情绪凡“大喜、大怒、大忧、大恐、大哀”都是“生害”的因素，必须去之。

37. Self-made, free from harm. Humans have desires for "sight, sound, and taste." Moderation is beneficial, but excess is harmful. Therefore, we should "take what is beneficial to one's nature and abandon what is harmful," and "the ears, eyes, mouth, and nose must be controlled." This self-discipline, which is conducive to physical and mental health, is also an important condition for "health preservation." On the other hand, one must also "eliminate harm," which means getting rid of all factors, both internal and external, that are harmful to health and longevity, such as bad psychology, diet, and climatic environment. Any psychological and emotional states like "excessive joy, anger, worry, fear, and sorrow" are factors of harm and must be eliminated.

38. 瑜珈的深呼吸运动能增加体内细胞的氧气吸收量，包括了脂肪细胞，使得氧 化作用增加而燃烧更多的脂肪细胞。

38. The deep breathing exercises in yoga can increase the oxygen absorption by cells in the body, including fat cells, thereby increasing oxidation and burning more fat cells.

39. 人生短短几十年，朝生夕死，忽聚忽散，就像一只蝼蚁，又何必给自己那么多的压力和过剩的责任感，命运给你什么你就接受什么，命运让你青云直上，你就大鹏一日同风起，扶摇直上九万里，命运让你陷入低谷，你就安安心心做一棵小草，吸收阳光雨露的滋养，在能力范围之内，把自己活成最幸福的样子。

39. Life is but a short span of a few decades, from morning to evening, from gathering to dispersing, just like an ant. Why put so much pressure and excessive sense of responsibility on oneself? Accept whatever destiny gives you, if it lets you soar high, then rise like a great鹏 bird, soaring up to tens of thousands of miles; if it lets you fall into a低谷, then be content to be a small grass, absorbing the nourishment of sunlight and rain, and live the happiest life within your capabilities.

40. 让人大彻大悟的话: “能把你气死的，一定是你最亲的人，很多长恶性肿瘤的病人，都有一个共同点，就是家里至少有一个不讲道理的人，这些亲人尖酸刻薄，负面情绪爆满，不会好好说话。 面对这样的家人，打不得也骂不得，一肚子的委屈，只能自己默默承受，想说出去又怕丢人张不开嘴，重大慢性疾病都是这么来的。”

40. A profound and thought-provoking saying: "The person who can make you so angry must be someone very close to you. Many patients with malignant tumors have a common characteristic: at least one person in their family is unreasonable. These relatives are sarcastic and sarcastic, filled with negative emotions, and cannot communicate properly. In the face of such family members, you cannot fight or scold them. You are filled with grievances, which you have to bear silently. You want to vent your feelings but are afraid of shame and cannot open your mouth. Major chronic diseases often come from this."

41. 养精、去邪。“精气欲其行也，若此则病无所居而恶无由生矣”。“病之留”是“精气郁”的结果。“精气”要“用其新，弃其陈，腠理遂通”。就是说，人要永远保持乐观积极向上的精神状态，身心各方面的机能才能旺盛。调节机体平衡，身体的抵抗力才能增强，自然就不生疾病而得以 健康 长寿。

41. Nourish the essence and expel the evil. "The essence and qi should flow smoothly, if so, diseases will have no place to reside and evil will have no source to arise." "The retention of disease" is the result of "stagnation of essence and qi." The essence and qi should "use the new and discard the old, and the meridians and collaterals will then be unobstructed." This means that a person should always maintain an optimistic and positive mental state, and only then can the functions of the body in all aspects be vigorous. By regulating the balance of the body, the body's resistance can be enhanced, and naturally, diseases will not arise, leading to health and longevity.

42. 徐晨：23岁 练习太极拳1年

42. Xu Chen: 23 years old, practicing Tai Chi for 1 year.

43. 同样也是瑜伽的练习者，太极拳跟瑜伽一样，都可以锻炼身体，修身养性，将人与自然融合。

43. Like practitioners of yoga, Tai Chi Chuan, too, can exercise the body, cultivate the mind, and integrate humans with nature.

44. 能够净化血液，调节体重，有效的消除脂肪维持饮食平衡。

44. Capable of purifying blood, regulating weight, effectively eliminating fat, and maintaining dietary balance.

45. 两位瑜伽教练都认为，太极拳和瑜伽有很多共通之处，都是东方哲学的精髓。郑影说：“瑜伽重形，而太极重神。但瑜伽和太极一样都注重气的运用。”

45. Both yoga instructors believe that Tai Chi and yoga have many similarities, both embodying the essence of Eastern philosophy. Zheng Ying said, "Yoga emphasizes form, while Tai Chi emphasizes spirit. However, both yoga and Tai Chi pay attention to the application of 'qi' (vital energy)."

46. 常运、勤动。生命在于运动。“流水不腐，户枢不蠢”。人的生命，“形气亦然”，“形不动则精不流，精不流则气郁”。人不锻炼、不运动，必然导致肌体退化，五脏六腑功能紊乱，疾病自然就乘虚而入。动，可以说是 健康 长寿的根本。

46. Constant movement, active lifestyle. Life lies in motion. "As water never stagnates and a door hinge never rots." Just as the human body, "both shape and vital energy are the same." If the body does not move, vital energy does not flow, and if the vital energy does not flow, it leads to stagnation. If a person does not exercise or engage in physical activity, it inevitably leads to physical degeneration, functional disorders of the five internal organs and six bowels, and diseases naturally take advantage of these weaknesses. Movement can be said to be the root of health and longevity.

47. 陈闲庭：30岁 练习太极拳5年

47. Chen Xian Ting: 30 years old, practicing Tai Chi for 5 years.

48. 至于上哪里去学习太极拳？公园和广场是练习者较集中的地方，但如果要学得好，可以找各武术协会进行咨询。

48. As for where to go to learn Tai Chi, parks and squares are places where practitioners are more concentrated. However, if you want to learn well, you can consult various martial arts associations.

49. 清淡、青色的饮食\x0d\天然原味的绿色青菜有利于肝脏，中医讲：“肝主青色，青色如肝经。”青色的食物可以起到养肝的作用，而辛辣、刺激，大鱼大肉，油炸的食物，会增加肝的负担，人干的活多了，就会被累到，肝也是一样，也会出问题。\x0d\同时，清淡的食物也可以减少肠胃负担，增加食物中有效成分的利用率。\x0d\\x0d\

49. Light and blue-colored diet \x0d\Natural, unprocessed green vegetables are good for the liver. In traditional Chinese medicine, it is said: "The liver governs the blue color, and the blue color corresponds to the liver meridian." Blue-colored foods can help nourish the liver, whereas spicy,刺激性, heavy meats, and fried foods can increase the burden on the liver. If people do too much work, they will become exhausted, and the liver is the same; it will also have issues. \x0d\At the same time, light and bland foods can also reduce the burden on the gastrointestinal tract and increase the utilization of effective components in food. \x0d\\x0d\

50. 《吕氏春秋》是一部古代百科全书似的传世巨著，是先秦杂家的代表作。就 养生 思想而论，它是先秦诸子著作中内容最丰富的。其思想体系不仅承袭了道、儒两家的内容，也旁采了墨、法等家之说。全书计一百六十篇，涉及到 养生 内容者，约五十篇之多，可见当时对 养生 文化的重视。(丁树栋)

50. The "Lüshi Chunqiu" is an ancient encyclopedic masterpiece, a representative work of the eclectic school of thought before the Warring States period. In terms of health preservation thought, it is the most content-rich among the writings of the various schools of thought in the Warring States period. Its ideological system not only inherits the contents of the Taoist and Confucian schools, but also incorporates the theories of Moism and Legalism, among others. The entire book consists of one hundred and sixty chapters, of which approximately fifty involve content related to health preservation, indicating the significant emphasis placed on health preservation culture at the time. (Ding Shudong)

51. 改进柔韧度、肌力及肌耐力――太极拳多以慢速走 圆及弧，配以屈腿半蹲式运动，加上重心交替变换，运行动 作又多搂、拗、绞转，使各肌肉的肌力及肌耐力得以提高； 再配合多方向及大幅度之活动如下势、蹬脚等式子，能改善 各关节的柔韧度。 好处

51. Improve flexibility, muscle strength, and endurance – Tai Chi mainly involves slow-paced circular and arc movements, combined with half-squatting exercises, and the alternation of center of gravity. The movements are also characterized by embracing, twisting, and turning, which help to enhance the strength and endurance of various muscles. Additionally, the inclusion of multi-directional and large-range movements such as the falling posture and kicking, can improve the flexibility of various joints. Benefits:

52. 瑜伽健身的原理可从三方面来理解： 调息--瑜伽呼吸法： 呼吸是我们生命最基本的表现。东、西方医学、养生学及宗教中的共同点：认为呼吸不但与生命有关，与精神世界和人体内在潜能也有密切关系。 调身--瑜伽 法： 瑜伽 法是练习冥想的辅助方法，目的是改进新陈代谢和提高体能。脊柱是人体的中心柱，大脑发出的运动神经、感觉神经和支配内脏器官的植物神经由此通过。瑜伽 法通过站、坐、跪、卧、倒立等姿式弯曲、伸展、扭转身体各部位、对脊柱、肌肉、内脏器官起到自我 及牵引的作用。可调节神经及内分泌系统，达到保健、消脂、塑身、美容、治疗等功效。 调心--瑜伽冥想： 冥想是一种意识状态，是与潜意识沟通的途径，是精神生活的基本功。对每一个人都有好处，尤其是脑力工作者和紧张的人。冥想时，人的过度思虑会镇静下来，并转向内在世界，就好象充电一样，恢复体能和耐力，提高精神力量，改善集中意志的能力，可带来清晰的思维以及平和的内在世界。 学习太极的好处

52. The principles of yoga fitness can be understood from three aspects: Pranayama - Yoga breathing techniques: Breathing is the most basic expression of our life. It is a common point in Eastern and Western medicine, health preservation, and religion: breathing is not only related to life but also closely related to the spiritual world and the inherent potential of the human body. Asana - Yoga techniques: Yoga techniques are auxiliary methods for practicing meditation, aiming to improve metabolism and enhance physical fitness. The spine is the central column of the human body, through which the motor nerves, sensory nerves, and autonomic nerves that control visceral organs are transmitted from the brain. Yoga techniques, through standing, sitting, kneeling, lying, and inverted postures, bend, stretch, and twist various parts of the body, and have a self-massage and traction effect on the spine, muscles, and internal organs. They can regulate the nervous and endocrine systems, achieving health care, fat reduction, body shaping, beauty, and treatment effects. Dhyana - Yoga meditation: Meditation is a state of consciousness, a way to communicate with the subconscious, and a fundamental aspect of spiritual life. It is beneficial to everyone, especially for those who work with their minds and those who are tense. During meditation, the excessive thinking of a person will calm down and turn inward, as if recharging, restoring physical strength and endurance, enhancing spiritual power, improving the ability to concentrate, and bringing clear thinking and a peaceful inner world. Benefits of learning Tai Chi.

53. 瑜伽，跟太极，哪个好啊 瑜伽和太极 分别是印度和中国的国粹 不分伯仲 就要看你情况了 对哪个更感兴趣 你如果现在年纪很大 柔韧性基本为零的话

54. 太极拳和瑜伽哪个更适合养生 两个都挺适合的。不过瑜伽不仅适合养生，还能调理身体。

53. Which is better, yoga or Tai Chi? Yoga and Tai Chi are the national treasures of India and China respectively. They are equally good, and it depends on your situation. It depends on which one you are more interested in. If you are very old now and have almost zero flexibility... 54. Which is more suitable for health preservation, Tai Chi or yoga? Both are quite suitable. However, yoga is not only suitable for health preservation but also for body regulation.

55. 张虹觉得，外行看太极总觉得是年龄稍大的人练习的，更多年轻人喜欢形式上的花哨，喜欢让人产生强大兴奋感和活力的运动。“你看看有很多明星练瑜伽，还有很多瑜伽馆推广瑜伽，这都是需要正面宣传的。而且很多人感觉到了瑜伽对自己生活的改变，喜欢上了瑜伽。其实很多年轻人认为练瑜伽是时尚符号。”

55. Zhang Hong feels that outsiders often perceive Tai Chi as an activity practiced by older individuals, while many young people prefer more showy forms and enjoy sports that evoke a strong sense of excitement and vitality. "You see, there are many stars practicing yoga, and many yoga studios promoting yoga, all of which require positive promotion. Moreover, many people have felt the changes yoga has brought to their lives and have fallen in love with it. In fact, many young people regard practicing yoga as a fashionable symbol."

56. 学校选修太极拳考试的时候，大部分同学都苦于记不住动作，于是找我一起考试，但我太极拳的动作都比较缓慢，跟着我的同学反倒等不及了，全部都打乱了。

56. When the school Tai Chi elective exam was taking place, most students were struggling to remember the movements. They asked me to take the exam together, but my Tai Chi movements were quite slow, and my classmates couldn't wait any longer, causing the entire sequence to become disorganized.

57. 掌握情绪，强化自我精神，舒解忧愁和忧郁，抗压解疲劳，这是现代生活中每一个人不断告戒自己的话。 真正活的自在，活的没有烦恼的人有几个呢？心灵是需要不断强化及净化的，就像人呼吸新鲜空气一样，学习 瑜伽，从身体的调息直到心灵净化，这是一连串的连锁反应。人的思想和情感是存在与身体里面的，借着锻炼 和放松，专注于伸展及强化部位，当身心完全放松，专注于伸展肢体时，体内会产生一种让人心情愉快的“脑 内啡呔”，安定心绪，就可以释放跗面情绪，并让人有正面想法，逐渐达到“身松心静”及“身心合一”的境 界。使用瑜伽的完全呼吸法可强化腹腔内脏，控制呼吸的快慢，可调整自律神经，控制心跳率缓和紧张情绪。

57. To master emotions, strengthen self-spirit, alleviate worry and depression, reduce stress and fatigue, these are words that everyone in modern life constantly remind themselves. How many people truly live a carefree life without烦恼? The mind needs to be constantly strengthened and purified, just like how people breathe fresh air. Practicing yoga, from body breathing to mental purification, is a series of interconnected chain reactions. People's thoughts and emotions exist within the body. By exercising and relaxing, focusing on stretching and strengthening areas, when the body and mind are completely relaxed and focused on stretching the limbs, the body produces a kind of "endorphin" that makes people feel joyful, which stabilizes the mind, allowing the release of negative emotions, and enables positive thinking. Gradually achieving the state of "body relaxation and mind tranquility" as well as "unity of mind and body." Using the complete breathing technique of yoga can strengthen the abdominal internal organs, control the speed of breathing, regulate the autonomous nervous system, control heart rate, and alleviate tension.

58. 曾仕强教授说，一个人如果不紧张，大概率不会得什么病。你这也怕，那也怕，这也想，那也担心，整天把自己搞得紧张兮兮的，你身上的气脉就乱了，你不生病谁生病？

Prof. Zeng Shizhong says, "If a person is not tense, there is a high probability that they will not get sick. You're scared of this and worried about that, you think about this and worry about that, you make yourself tense all day long, and your Qi flow becomes chaotic. If you don't get sick, then who will?"

59. 生理效益： 太极拳结合了传统导引、吐纳的方法，著重练身、练气、练意三者之 间的紧密调协。练习时一方面可锻肌肉，舒筋活络；另一方面又能透过 呼吸与动作间的相互配合，对内脏加以 锻，达到强身健体的作用。 好处

59. Physiological Benefits: Tai Chi combines traditional guiding and breathing methods, emphasizing the close coordination among physical training, Qi training, and mind training. During practice, on one hand, it can strengthen muscles and relax tendons and meridians; on the other hand, it can also exercise the internal organs through the coordination between breathing and movement, achieving the effect of strengthening the body and maintaining health. Benefits:

60. 、这样的姿势是有其特殊意义的。提顶、收臀、含胸、拔背，是提起精神、气沉丹田，使呼吸深细的主要练法。加上松肩、束肋，能使肺活量和肋骨的矗吸动作范围扩大，也为腹壁肌和膈肌对深细呼吸活动的配合，造成有利条件。沉肘是保证两臂转动时尤其是两臂上抬时，松肩、束肋的姿势不受牵掣破坏，同时它又是练成两臂灵活，不受人控制的主要练法。裹裆是保证“收臀”做得道地的关窍，同时又是利于运腰时稳定气沉丹田的―个重要环节。这是互相制约而又互相助成的身法规矩，对练气有巨大的作用。有种方法，以呼吸配合动作。据我的体验，这是不必要的。只要拿准身法和操作的规矩，在操作时，身法能不走样，内部之气自调，深呼吸的功效就在其中了。练拳时要顾呼吸的配合，反而会分散拿准姿势的注意力，使精神不够集中。因为当初学时，架式与路子还不熟练，来不及顾呼吸，强求配合，或生流弊。到架式与套路熟练后，又要注意到进一步掌握姿势与操作上的新条件，如又要注意呼吸的配合，只能使动作拘滞，犯了武禹襄所说“在气则滞”的毛病。因此，我是主张不断地在姿势与操作的精确上讲究练气，而不主张有意用呼吸来配合。至于另外做一种深呼吸运动，那就不是练太极拳的问题了。

60. Such a posture carries special significance. Tilting the top of the head, pulling in the buttocks, holding the chest, and straightening the back are key practices to lift the spirit, settle the breath in the dan田 (a vital energy point), and make the breathing deep and fine. Adding relaxed shoulders and a cinched ribcage can expand the lung capacity and the range of the ribs' expansion and contraction, which also creates favorable conditions for the abdominal wall muscles and diaphragm to coordinate with the deep, fine breathing activities. Dropping the elbows ensures that the posture of relaxed shoulders and a cinched ribcage is not disrupted when the arms move, especially when they are lifted. This is also a primary practice for cultivating the flexibility of the arms and for being uncontrolled by others. Wrapping the groin is essential for correctly performing the "pulling in the buttocks" and is also a critical link for stabilizing the breath in the dan田 while using the waist. This is a body rule that both restrains and assists each other, and it has a significant effect on cultivating the Qi. There is a method that coordinates breathing with movements. According to my experience, this is unnecessary. As long as you master the body posture and the rules of operation, the posture remains unchanged during practice, and the internal Qi self-regulates, the efficacy of deep breathing is already present. Paying attention to the coordination of breathing during martial arts practice can actually distract from the precision of the posture, causing the mind to become unfocused. Because in the beginning, the posture and the routines were not yet proficient, there was no time to pay attention to breathing, and forcing a match might lead to unintended problems. Once the postures and routines are熟练, one must further pay attention to the new conditions of posture and operation, such as the need to coordinate breathing, which can only make the movements rigid, and fall into the problem of "stagnation in Qi" as Wu Yu-xiang mentioned. Therefore, I advocate constantly refining the accuracy of posture and operation while cultivating the Qi, rather than deliberately coordinating breathing with movements. As for another form of deep breathing exercise, that is not the issue of Tai Chi Chuan practice.

61. 、太极拳的特点在外形上就很明显。一般外功拳要有昂首挺胸、纠纠勇武的气概。太极拳要“提顶、收臀、松肩、沉肘、含胸、拔背、裹裆、束肋”，表现为一种平静安舒的神态。一般外功拳要做刚强迅捷的活动，太极拳却要活动得“松、慢、圆、和”。这是一望可知的特点。

61. The characteristics of Tai Chi Chuan are very evident in its appearance. Generally, external martial arts require a posture of pride, with an uplifted head and a挺胸, exuding a bold and heroic demeanor. Tai Chi Chuan emphasizes "lifting the crown, retracting the buttocks, relaxing the shoulders, lowering the elbows, containing the chest, straightening the back, wrapping the hips, and binding the ribs," which manifests as a calm and relaxed demeanor. While external martial arts involve strong and swift movements, Tai Chi Chuan focuses on movements that are "loose, slow, round, and harmonious." This is a characteristic that is immediately recognizable.

62. 同时，瑜珈还可以达到减肥的目的主要是通过以下方式达到的：

62. At the same time, yoga can also achieve the purpose of weight loss, mainly through the following methods:

63. 得情、适欲。“欲有情，情有节”。每个人都有正常的情与欲，这是生理心理的正常需要，如果得到满足，就是“得其情”，如果过分贪欲，超出了正常范围，即“亏情”，必然会致疾病甚至“亡败”。“故圣人必先适欲。”适欲就是节欲。做到这点，对身心 健康 有百利而无一害。

63. Satisfy desires, maintain moderation. "Desires have emotions, emotions have limits." Everyone has normal emotions and desires, which are the normal physiological and psychological needs. If they are satisfied, it is called "satisfying one's emotions." If one excessively indulges in desires, exceeding the normal range, it is referred to as "lacking in emotions," which will inevitably lead to diseases and even "ruin." "Therefore, the wise must first maintain moderation in desires." Maintaining moderation in desires means practicing self-restraint. Achieving this has a hundred benefits and no harm to physical and mental health.

64. 适当的休息\x0d\\x0d\平时累了就要休息，我们的身体很敏感，“累”是身体对你发出的求救信号。“人卧则血归肝。”所以养肝最好的方式，就是每天找时间休息。平时工作很累，要有十分钟稍稍休息一下，活动活动眼睛，舒展舒展筋骨；中午小睡一下，晚上吃完饭也小小休息一下；随时调节、抓空档休息，让肝能发挥其解毒的作用，以清除疲劳的感觉。\x0d\\x0d\

64. Appropriate Rest \\x0d\\x0d When you feel tired, you should rest. Our bodies are very sensitive, and "tiredness" is a signal of distress your body sends to you. "When a person lies down, blood returns to the liver." Therefore, the best way to nourish the liver is to find time to rest every day. When you are very tired from work, take a ten-minute break, move your eyes around, and stretch your muscles; take a short nap at noon and a brief rest after dinner; adjust and rest whenever possible, allowing the liver to function as a detoxifier to eliminate the feeling of fatigue. \\x0d\\x0d

65. 黄帝内经说，百病生于气。所有疾病的产生，都是因为身体内部的气不顺畅，不规律，不稳当，导致五脏六腑受到了损伤，从而引发各种各样的慢性病，甚至重特大疾病。

65. The Yellow Emperor's Internal Classic states that all diseases arise from the Qi. The occurrence of all diseases is due to the internal Qi of the body being unsmooth, irregular, and unstable, which leads to damage to the five internal organs and six bowels, thereby triggering a variety of chronic diseases, even severe and major illnesses.

66. 作家余华说：“精神内耗，说白了就是自己心里的戏太多了。言未出，结局已演千百遍；身未动，心中已过万重山；行未果，假象苦难愁不展；事已毕，过往扔在脑中演。”

66. The writer Yu Hua said: "Spiritual exhaustion, to put it simply, is too much drama in one's own heart. Words have not been spoken, and the ending has been acted out a thousand times; the body has not moved, but the heart has already crossed ten thousand mountains; the action has not yet come to fruition, and the illusion of suffering and sorrow is not unfolded; and after the matter is over, the past is discarded in the mind and acted out again."

67. 食时、有节。书中在“去害”的基础上提出了一套“饮食之道”。首先要“食无强厚，味无以烈”，这就能避免很多疾病的发生。其次要“食能以时”，即按时饮食，“身必无灾”。再是“无饥无饱”，“饮必小咽”。如此才能使五脏六腑功能不致受到伤害。此外，还应注意饮食时的心理情绪和姿态，要“百节虞欢”，要“和精端容”，即心平气和端庄正直。这些都是至理名言，完全符合现代科学的道理。

67. Eat in moderation. The book proposes a set of "dietary principles" based on the concept of "eliminating harm." Firstly, "food should not be overly rich or taste too strong," which can prevent many diseases from occurring. Secondly, "eat at the right time," meaning to have meals on time, "and there will be no disasters." Additionally, "neither starve nor overeat," and "drinking should be done slowly." Only in this way can the functions of the five internal organs and six bowels be protected from harm. Moreover, attention should also be paid to the psychological emotions and posture during eating, to "keep all the joints joyful," and to "harmonize the essence and maintain a dignified appearance," which means to have a peaceful and composed mind and be upright. These are all profound sayings that fully conform to the principles of modern science.