8 Yoga can be performed by those of any age and condition, although not all poses should be attempted by everyone. Yoga is also a very accessible form of exercise; all that is needed is a flat floor surface large enough to stretch out on, a mat or towel, and enough overhead space to full raise the arms. It is a good activity for those who can't go to gyms, who don' t like other forms of exercise, or have, very busy schedules. Yoga should be done on an empty stomach, and teachers recommend waiting three or more hours after meals. Loose and comfortable clothing should he worn.
8虽然有些姿势并不适合所有人练习，但是任何年龄段的人在任何条件下都能练习瑜伽。练瑜伽的准备工作也很简单；只需一块可以伸展肢体的平地、一块草垫或毛巾和一个足以抬起手臂的空间就可以展开练习了。对去不了体育馆、不喜欢其他体育运动和十分忙碌的人来说，瑜伽是一项再好不过的活动了。练习时应穿着宽松舒适的服装并保持空腹，瑜伽师推荐饭后三小时以上为宜。
9 Beginners should exercise care and concentration when performing yoga postures, and not try to stretch too much too quickly, as injury could result. Some advanced yoga postures, like the headstand and full lotus position, can be difficult and require strength, flexibility, and gradual preparation, so beginners should get the help of a teacher before attempting them.
9初学者在练习时应集中注意力，小心动作不要做得太过太快，以免受伤。一些高阶的瑜伽动作，如头倒立式和全莲花坐式，需要有很好的力量、柔韧性和日积月累的练习作准备，因此初学者应在瑜伽师的指导下做这些动作。
10 Yoga is not a competitive sport; it does not matter how a person does in comparison with others, but how aware and disciplined one becomes with one's own body and limitations. Proper form and alignment should always be maintained during a stretch or posture, and the stretch or posture should be stopped when there is pain, dizziness, or fatigue. The mental component of yoga is just as important as the physical postures. Concentration and awareness breath should not be neglected. Yoga should be done with an open, gentle, and non-critical mind: when one stretches into a position, it can be thought of as accepting and working on one's limits. Impatience, self-criticism and comparing oneself to others will not help in this process of
self-knowledge. While performing the yoga of breathing (pranayama) and meditation (dyana), it is best to have an experienced teacher, as these powerful techniques can cause dizziness and discomfort when done improperly. 10瑜伽不是竞技体育；练瑜伽不需要和别人比，练瑜伽的目的是提高自己的觉悟和身心自律能力。做瑜伽必须保持姿势的正确，一旦感到疼痛、头晕或疲劳就必须停止。做瑜伽时，身体和精神一样重要，要注意集中精力去感受呼吸。练习时必须心胸开阔、平和；当你伸展肢体做每一个瑜伽动作时，你就是在接受挑战去达到自己的极限。不耐烦、自责和与他人相比都不利于这一过程中自我认识的实现。当练习呼吸法(调息)和冥想法(禅定)时，最好由经验丰富的瑜伽师来指导，因为一旦练习不当，这些技巧性很强的动作会使人感到头晕不适。
11 Although yoga originated in a culture very different from modern America, it has been accepted and its practice has spread relatively quickly. Many yogis are amazed at how rapidly yoga's popularity has spread in America, considering the legend that it was passed down secretly by handfuls or adherents tor many centuries.
11虽然瑜伽的发源地与现代美国文化迥异，但它却得到了认同，并很快地传播开来。许多世纪以来，瑜伽只是在极少信徒的言传身教中得以流传，而今它在美国快速普及，这使许多瑜伽师感到很惊异。
12 There can still be found some resistance to yoga, for active and busy Americans sometimes find it hard to believe that an exercise program that requires them to slow down, concentrate, and breathe deeply can be more effective than lifting weights or running, However, ongoing research in top medical schools is showing yoga's effectiveness for overall health and for specific problems, making it an increasingly acceptable health practice. 12也有一些人反对瑜伽，因为勤奋忙碌的美国人很难相信这项要他们放慢速度、集中精力进行深呼吸的运动会比举重或慢跑更有效。然而，越来越多的来自顶尖医学院的研究结果表明，瑜伽对全身健康和特殊病症都有好处，这也使越来越多的人接受这项健康的运动。
Unit Six
HERE IS NEW YORK
也许没有人像E．B．怀特那样抒情、那样成功地捕捉到纽约这个城市。这篇短文向仍然热爱纽约的人们展现了它永恒的经典特质。
这就是纽约
E．B．怀特
1 On any person who desires such queer prices. New York will bestow the gift of loneliness and the gut of privacy. It is this largess that accounts for the presence within the city's walls of a considerable section of the population; for me residents of Manhattan are to a large extent strangers who have pulled up stakes somewhere and come to town seeking sanctuary or fulfillment or some greater or lesser grail. The capacity to make such dubious gifts is a
mysterious quality of New York. It can destroy an individual, or it can fulfill him, depending a good deal on luck. No one should come to New York to live unless he is willing to be lucky. 1纽约将孤寂与独处当作赠礼，赐予所有向往这份奇特礼物的人们。纽约城内数量庞大的居民中，冲着这份赠礼而来此落脚的绝不在少数；曼哈顿也因此聚集了众多异乡客，他们背井离乡到此闯荡，有的为了寻求庇护，有的为了一展抱负，还有的为了实现心中或大或小的愿望。纽约之所以神秘，便在于它总能赐予这般扑朔迷离的馈赠，能使人万劫不复，也能让人飞黄腾达，皆为运气使然。如果有谁打算碰碰运气，不妨到纽约来。
2 New York is the concentrate of art and commerce and sport and religion and entertainment and finance, bringing to a single compact arena the gladiator, The evangelist, the promoter, the actor, the trader, and the merchant. It carries on its lapel the inexpugnable odor of the long past, so that no matter where you sit in New York you feel the vibrations of great times and tall deeds, of queer people and events and undertakings, I am sitting at the moment in a stifling hotel room in 90- degree heat, halfway down an air shaft, in midtown. No air moves in or out of the room, yet I am curiously affected by emanations from the immediate surroundings. I am 22 blocks from where Rudolph Valentino lay in state, eight blocks from where Nathan Hale was executed, five blocks from the publisher's office where Ernest Hemingway hit Max Eastman on the nose, four miles from where Walt Whitman sat sweating out editorials for the Brooklyn Eagle,34 blocks from the street Willa Cather lived in where she came to New York to write books about Nebraska, one block from where Marceline used to clown on the boards of the Hippodrome, 36 blocks from the spot where the historian Joe Gould kicked a radio to pieces in full view of the public, 13 blocks from where Harry Thaw shot Stanford White, five blocks from where I used to usher at the Metropolitan Opera and only 112 blocks from the spot where Clarence Day the elder was washed of his sins in the Church of the Epiphany (I could continue this list
indefinitely); and for that matter I am probably occupying the very room that any number of exalted and somewise memorable characters sat in, some of them on hot, breathless afternoons, lonely and private and full of their own sense of emanations from without.
2纽约集艺术、商业、体育、宗教、娱乐和金融于一城，城内拳击手、传教士、推销员、演员、经纪人、商人齐聚一堂，同场竞技。纽约的领口上弥漫着绵延悠长、挥之不去的历史气息，不管坐在纽约城的哪个角落，你都能感受到那些辉煌时代和宏伟业绩的搏动，那些奇妙人物、事件和活动的余音。此时此刻，我正坐在市中心一问令人窒息的旅馆客房里，它位于通风井中部，屋内温度高达华氏90度。房间里没法子通风，但说来也怪，我还是捕捉到了周遭事物散发出来的讯息。离这儿22个街区之外，鲁道夫·瓦伦帝诺在长眠；8
个街区之外，内森·黑尔曾被处以极刑；5个街区之外的出版社办公室中，欧内斯特·海明威的拳头同马科斯·伊斯特曼的鼻子来了一次亲密接触；4英里外，沃尔特·惠特曼呕心沥血地为《布鲁克林之鹰》写作社论；34个街区之外，威拉·凯瑟刚来纽约时曾居住于此，创作了许多以内布拉斯加州为题材的作品；1个街区之外，玛尔瑟琳在纽约剧院大楼里演出过丑角笑剧；36个街区之外，历史学家乔·古尔德在众目睽睽之下将一个收音机踢得粉碎；13个街区之外，哈里·索开枪击毙了斯坦福·怀特；5个街区之外是我曾做过领座员的大都会剧院；112个街区之外则矗立着老克拉伦斯·戴洗去罪恶的主显节教堂(类似的例子，我可以无限制地罗列下去)。这样想来，或许有一些显赫的大人物也曾在我现在栖身的屋子里住过，有的也许就是在某个热得让人喘不过气来的下午安坐于此，形单影只，与世隔绝，脑子里却满是各自捕捉到的屋子外边散发出来的讯息。
3 When I went down to lunch a few minutes ago I noticed that the man sitting next to me (about eighteen inches away along the wall) was Fred Stone. The 18 inches are both the connection and the separation that New York provides for its inhabitants. My only connection with Fred Stone was that I saw him in The Wizard of Oz around the beginning of the century. But our waiter felt the same stimulus from being close to a man from Oz, and after Mr. Stone left the room the waiter told me that when he (the waiter) was a young man just arrived in this country and before he could understand a word of English, he had taken his girl for their first theater date to The Wizard of Oz. It was a wonderful show, the waiter recalled—a man of straw, a man of tin. Wonderful! (And still only eighteen inches away.) \waiter thoughtfully, content with this fragile participation in destiny, this link with Oz.
3几分钟前，我下楼吃午饭，发现坐在我旁边的竟然是弗里德·斯通(他靠墙坐着，离我大约18英寸远)。18英寸是纽约为其居民之间设定的既联系又分隔的距离。我同弗里德·斯通之间的唯一联系就是我有幸在本世纪初上演的《绿野仙踪》里看过他的表演。没想到，招待我们的服务员竟也同我一样，为能同一个“绿野仙踪人士”如此亲密接触而兴奋不已；斯通离开后，他告诉我说，他(即服务员本人)刚到美国时年纪轻轻，甚至听不懂英语，但他同女朋友的首次剧院约会就是去看《绿野仙踪》。那是非常棒的演出，他回忆道——稻草人啊，铁皮人啊。真是棒极了!(还是在18英寸之外)“斯通先生的胃口总是那么好，”他还不无体贴地感叹，似乎为同“绿野仙踪”分享些许命运交集而心满意足呢。
4 New York blends the gift of privacy with the excitement of participation; and better than most dense communities it succeeds in insulating the individual (if he wants it, and almost everybody wants or needs it) against all enormous and violent and wonderful events that are taking place every minute. Since I have been sitting in this miasmic air shaft, a good many rather splashy events have occurred in town. A man shot and killed his wife in a fit of jealousy. It caused no stir outside his block and got only small mention in the papers. I did not attend. Since my arrival, the greatest air show ever staged in all the world took place in town. I didn't attend and neither did most of the eight million other inhabitants, although they say there was quite a crowd. I didn't even hear any planes except a couple of westbound commercial airliners that habitually use this air shaft to fly over. The biggest oceangoing ships on the North Atlantic arrived and departed. I didn't notice them and neither did most other New Yorkers. I am told this is the greatest seaport in the world, with 650 miles of waterfront, and ships calling here from many exotic lands, but the only boat I've happened to notice since my arrival was a small sloop tacking out of the East River night before last on the ebb tide when I was walking across the Brooklyn Bridge. I heard the Queen Mary blow one midnight, though, and the sound carried the
whole history of departure and longing and loss. The Lions have been in convention. I've see not one Lion. A friend of mine saw one and told me about him. (He was lame, and was wearing a bolero.) At the ball grounds and horse parks the greatest sporting spectacles have been enacted. 1 saw no ballplayer, no race horse. The governor came to town. I heard the siren scream, but that was all there was to that- an 18- inch margin again. A man was killed by a falling cornice. I was not a party to the tragedy, and again the inches counted heavily.
4纽约城赐予人们独处孤居之礼的同时，也奉上一份参与的兴奋；同其他人口稠密的社区相比，纽约能更好地将个人与每时每劾在他周围发生的重大的、猛烈的、奇妙的事件隔离开来(只要他需要，而几乎每个人都想要或需要这种隔离)。自打我搬进这乌烟瘴气的通风井以来，城里已发生了好些惹人注目的事件。妒火中烧之下，一个男人开枪打死了自己的妻子，但此事却并未在他所处街区以外的地方引起任何反响，报纸上也只是稍稍提到几笔。我当时并不在现场。我来到城里以后，世界上规模空前的飞行表演恰好在纽约举行。当时我并没到场，城中800万居民也大多没有去观摩，尽管据宣称，到现场捧场的观众不在少数。我甚至没有听到飞机的轰鸣声，只是间或有几架西行的商业航班从通风井上空飞过。北大西洋上最大的远洋轮船在纽约进进出出，可我并没有留意，大多数纽约人也没有注意到。纽约港被称为世界上最大的港口，沿港码头绵延650英里，停泊着来自他乡异域的船只，但我来到纽约之后，只有在前天夜里经过布鲁克林大桥时看到过一艘单桅帆船罢了，其时，它正抢在退潮前急急驶出东河。不过，一天半夜里我还听到了玛丽女王号的汽笛声，这一声长鸣传达了“离行--期许--惘然”这一完整过程。狮子会会员们齐聚集会，我却连他们的人影都没看到过。我的一位朋友倒是撞见一个，并告诉过我(据他描述，那人瘸着脚，身穿一件短开衫)。棒球场和赛马场上如火如荼的比赛也已拉开序幕，我却连一个球员、一匹赛马都没见着。州长驾临城中，我听到警报尖鸣，但仅此而已——又是18英寸的距离使然。有人被从天而降的一截房檐砸中，死于非命。我却并未卷入这场惨剧，究其原因，还是这18英寸的距离使然。
5 I mention these events merely to show that New York is peculiarly constructed to absorb almost anything that comes along (whether 1,000-foot liner out of the East or a
20,000-man convention out of the West) without inflicting the event on its inhabitants so that every event is, in a sense, optional, and the inhabitant is in the happy position of being able to choose his spectacle and so conserve his soul. In most metropolises, small and large, the choice is often not with the individual at all. He is thrown to the Lions. The Lions are overwhelming the event is unavoidable. A cornice falls, that it hits every citizen on the head, every last man in town. I sometimes think that the only event that hits every New Yorker on the head is the annual St. Patrick's Day parade, which is fairly penetrating- the Irish are a hard race to tune out, there are 500,000 of them in residence, and they have the police force right in the family.
5我提到这些，仅仅为了表明纽约城是一座建构奇特的城市，这里发生的事件包罗万象(城东1,000英尺长的班轮也好，城西2万人的集会也罢)，但种种事件却又未被强加到每个居民身上。因此，从某种意义上说，每个事件都有可供选择的余地，居民们大可随心所欲地选择心仪的场景来体味，保护其灵魂免受侵害。在许多都市里，无论是大都会还是小城市，个人往往没有这种选择的自由。他必然会同狮子会会员们狭路相逢。狮子会会员无处不在，各种事件避无可避。一截房檐从天而降，必然会砸到每个市民头上，无一幸免。我有时想，能够砸到每个纽约人头上的事件恐怕只有一年一度的圣帕特里克节游行，其影响之广，可