为何瑜伽有愈疗的作用
国际悉瓦南达瑜伽扶檀多中心
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By Swami Sita斯旺米 悉达翻译：Sundari 飞非体式练习能唤醒惰*，镇静激*和滋养悦*Asana practice wakes tamas, calms down rajas and nourishes sattwa.
身心灵的愈合，离不开流动的生命能量以及平静的思想，而真我的智慧经由调伏的身心显露出来。练习古典瑜伽时，你需要保持你的体式，而梵文Asana的意思就是稳定的体式。通过保持在体式当中，激*的能量可以镇静下来，而悦*的能量能够得到增长。换一句话来说，你将变得更加知足内省，拥有更多的平静与快乐。你不会像激*的人那样感官外放，频繁地从一个体式转换到另一个体式。激*的能量导致外向型的行为，使人贪得无厌，向外去寻求快乐。而激*的体式练习会将你困在这个状态里，让你不得安宁，它不可能引领你回归内在的核心。那些可以让你保持在体式当中，向内察看、调息、放松，与真我连接的练习，才是平静激*并增加悦*的练习。悦*是纯净、平衡、连结、整体以及健全的感知和意识。你在体式之间进行放松时也能体验这种觉知的状态。进阶的练习者是那些可以停留在体式当中放松的人，而不是那些蹦来跳去将所有的变化式都表演一遍的人。For healing of the whole being-body, mind and spirit, the energy must be flowing, and the mind calm so that True Spirit that is the intelligence governing the body and mind be revealed. When you practice asanas the classical Yoga way, you hold the postures. Asana is a steady pose. By holding the postures, you calm the rajas down and in other words, you become more content and introverted, and consequently more peaceful and happy. You are not just moving constantly from one movement to another, looking outwardly- which is rajasic. Rajasic energy promotes outward-oriented action that perpetuates one’s state of discontent and desirousness and makes one looks outward for happiness. Rajasic practice maintains the state of restlessness, and will not bring you to the core of your being. A practice that allows you to be able to hold, internalize, breathe, relax in the posture connects you to your own True Self. This way of practice calms the rajas and brings in the sattwa. Sattwa is the purity, the balance, the connection, the wholeness of being, and the healthy sense of Self and Consciousness. This state of awareness also happens between the postures, when you breathe and relax. An advanced practitioner is the one that can hold the posture and relax, not the person who jumps around performing all kinds of variations.正确的体式练习有愈疗的作用Asana practice done correctly heals
体式使生命能量得以流动。但是你必须合理地安排体式、调息以及放松的顺序并且保持体式的稳定舒适，才能使生命能量适当地流动起来。希瓦南达瑜伽12个基本体式的顺序是从头部开始练习（头倒立）最后回到脚部，并加入平衡体式。在练习结束前，要做最后5-10分钟的大休息和祈祷，还有2-5分钟的冥想。生命能量通过这套不可思议的系列练习流动起来（从头到脚，从意识到行为，从整体到个别，从外太空到地球）帮助你重新获得能量。最后的大休息，从脚到头一步一步去除尘世中的我执心。它正如蛋糕上的奶油，是收获体式练习的所有益处的关键所在。The asanas, or postures, move the prana (vital energy). In order to move the energy properly , you need to follow the sequence of the asanas, breathe, relax and hold the postures steady. The twelve asanas in the Sivananda sequence start with focus on the head (headstand) and end with the feet, with balancing poses. At the end of the sequence, the session ends with the 5-10 minutes of final relaxation and the final prayer, plus the 2-5 minutes of meditation. This flow of energy helps you to recover the divine order of things (going from head to feet, from consciousness to action, from the universal to the individual, and from heaven to earth). Final relaxation sweeps all earthly attachments from feet to head and is like the icing on the cake when you harvest all the benefits of the Yoga asana practice session. Divine consciousness pervades all of your being, healing body, mind, and spirit.悉瓦南达瑜伽 基础体式12式在调息之后进行放松After movement of prana, relaxation
当练习体式使生命能量流动起来，身体的每一个部位以及每个细胞都注入能量之时，深层的放松将自行到来。人们无须练习静坐也能经验这种深层次的放松。在深层放松时，你不再将自己认同是你的身体，你的思想或者你的行动，你处在更深的层面进行愈疗。治疗不但发生在生命能量的流动当中，它同样存在于放松时的止静与觉知当中。阿育吠陀经典是这样说的，人们在移动之中平衡生命之气（又称精细能量），而当他们进行放松时，生命之气得到了平衡。After the prana has been moved by the asanas, charging all cells and parts of the body, deep relaxation comes naturally. If you cannot meditate, you can at least experience deep relaxation. During that deep relaxation, when you no longer identify with the body, the mind and its action, you heal on a deep level. Therapy resides in the movement of the vital prana, but also in the stillness and awareness of relaxation. In the language of Ayurveda, when people are moving they are balancing the vayus, or the subtle energies, and when they are relaxing, they are balanced.练习体式时，保持生命能量的畅通Unblocking the prana flow in asana practice
生命能量（或称之为“气”）在意气身的七万二千条脉中流动。错误的思想方式，不健康的饮食，嗜好烟酒毒品以及负面的生活方式都会导致生命能量的堵塞。换句话来说，如果气脉中没有生命能量或者能量太少，你会感到沮丧和紧张，无能为力。想像一下，捏紧一条有水流通过的塑料水管会发生什么状况呢？——气压会增大。当你练习体式并保持体式时，同样地，也会发生气压增大的情况。 当你把捏紧的塑料水管松开时又会发生什么情况呢？——水流会更加有力地快速通过，将管道内的沉积物冲出来。同样的道理，当你从体式中释放出来时，生命能量快速地流通，清除气脉中的堵塞与杂质。保持体式，专注呼吸，放松在其中——这三者是同时发生的。要使能量畅通无阻，你必须在练习时逐步实现这三点：进入体式，保持体式，离开体式。你不应该一下子跳进体式当中，与你的体式进行对抗或盲目顺从。在体式当中停留的时候，你要保持自然呼吸，头脑专注，让自己放松下来。在你离开体式时会发生什么情况呢？——压力得到释放，生命能量也流动起来。当生命能量能够顺畅地流趟时，处于生命舞台上的那个你将不会那么的迷惑。迷惑是情绪反应和引致心理疾病的因素。Prana or vital energy moves in the 72,000 meridians or nadis in the astral body. Prana can be blocked because of wrong thinking, unhealthy diet, drugs, and a negative lifestyle. That means inside the nadis (or astral tubes carrying the prana), no energy or little energy can pass through. You become depressed and stuck, losing your power. What happens to a garden hose carrying water when you pinch on the hose? Pressure builds up. Similarly, when you do the asanas and hold the posture, this is exactly what happens–pressure builds up. What happens to the pinched hose when you release the pressure? water rushes through forcefully, flushing out all impurities. In the same manner, when you release an asana, energy rushes through, removing blockages and clearing impurities. Three things happen at the same time: the holding of the posture, the focused breathing, and the relaxation in the holding. To help unblock energy, you need to have these three phases in the performance of the postures: The entering into the posture, the holding of the posture, and the coming out of the posture. You do not jump into the posture, you do not fight in the posture, and you do not drop down. In holding the posture, you focus the mind, let yourself relax, and breathe gently. What happens when you come out of the posture? the pressure is released and the energy flows. When the energy flows, you become less stuck in your own ego drama that is the cause of emotional reactions and diseases.
接下来，练习其他的体式，但重复同样的程序：施压，增压，然后释放压力，直到你完成整套的体式，使生命能量从顶部到底部流动起来，清除所有的障碍。轮到做站立体式和平衡体式的时侯，你的头脑会变得非常清晰和专注，能量得以内化。这样，你就准备好了在世俗中尽你的职责，但与此同时保持能量的平衡与充沛。Then you go to another posture and repeat the same process: pressure, build up, then release, until you move through the series of asanas. That is how energy moves from the top to the bottom, releasing blockages. By the time you move to the standing and balancing asanas, your mind becomes clear and focused, your energy becomes internalized, and you are ready to function in the world while keeping your energy balanced and contained.为何有意识的呼吸与放松有愈疗作用？How does conscious breathing and conscious relaxation heal?
呼吸有三种：吸气，呼气与屏息。练习体式时这三种呼吸的方式都包含在其中。你可以控制呼吸的动态变化。在不同的体式转换之间，采用腹式呼吸；在进入体式和离开体式之时，进行自然呼吸；在保持体式、做交替鼻孔呼吸法或在体式当中进行冥想时，呼吸会变化非常的精细。There are three kinds of breathing. There is the inhaling breath, exhaling breath, and holding breath. These three are involved in the performance of the postures. The breath varies dynamically, depending on what you do. The normal abdominal breath takes place in between postures, the breath that occurs when you are coming into and out of the posture, and the very, very subtle breath when you are holding the posture or when you retain during the alternate nostril breath or when you meditate in a posture.
为什么最简单的腹式呼吸或称横隔膜呼吸或瑜伽式呼吸都有愈疗作用呢？因为当氧气的摄入量倍增时，瑜伽练习者汲入更多的能量，也得到了使能量流动起来的额外的气压。However, even simple abdominal breath, or belly breath, diaphragmatic breath, yogic breath heal. Why? because the oxygen intake is doubled. This alone gives the yoga practitioner much more prana and removes stress.用呼吸来进行愈疗Breathing can be therapeutic
对于初学者，首先每天练习三次有意识的呼吸。你可以花20分钟平躺下来，只是练习带着你的觉知来观察呼吸。仰卧，在腹部上放几本书，然后开始呼吸。书本随着你的呼吸慢慢有规律地起伏，吸起时书本向上升而呼气时书本向下降。For a beginner, the first thing is to breathe consciously three times a day. You can lie down for 20 minutes and that is all you do: breathe with awareness. You can lie on your back, place a few books on the abdomen, and breathe so that the books move slowly and rhythmically, rising with the inhale and falling with the exhale.
呼吸就是放松。当你开始放松时，重新注入能量，压力得到释放。这会让人回归自我，头脑冷静，重新与自*连结。这是完美的愈疗。In the breathing is the relaxation. You begin to relax, and the tension is released, recharging you with prana. This alone will bring a person back to him/herself, calm down the mind, and renew the connection with the true Self that is pure healing.
呼吸控制法是哈他瑜伽的精华所在。一般情况下，当人们身体和心智失衡或者情绪出现问题时，体内的压力会增加，而仅通过一只鼻孔进行呼吸。这时，只要练习交替鼻孔呼吸法，让气息均衡通过两个鼻孔，他们的情况将100%得到改善。这是最简单有效的处理方法。Pranayama is an essential part of Hatha Yoga. In most situations where people become imbalanced and experience psychic, mental, or emotional problems, tension in the body and stress, they are only breathing through one nostril. At that time, just by doing the alternate nostril breath (Anuloma Viloma), by bringing the breath into both nostrils in a balance manner, already their situation will improve 100%. It doesn’t have to be anything complicated.哈他瑜伽的平衡作用：Balancing effect of Hatha Yoga:
哈他瑜伽的理想状态是两边鼻孔进出的气息是均等的，也就是说在同一时间内，左右两边鼻孔气息的呼入量与呼出量是相等的。哈（太阳）与他（月亮），热与冷，阴与阳，交感神经系统与副交感神经系统是平衡的；主动与被动的能量是平衡的；心智与情绪是平衡的。The ideal way in Hatha Yoga is to equalize the breath in both nostrils, so that the breath flows through both sides of the nostrils at the same time. The Ha (solar) energy and the Tha (lunar) energy, the hot and the cold, the yin and the yang, the sympathetic and parasympathetic systems are in balance. Active and passive energy are in balance. The mind and the emotions are in balance.为什么要从拜日式开始练习？Why do we need to do sun salutations in the beginning?
拜日式能够消除惰*，使全身的肌肉暖和起来，为内敛做好准备。积极的身体活动唤醒了惰*/惯*。在拜日式之后，放缓动作和进行放松，激*能量就会平静下来。当你处在激*的状态时，眼睛会四处张望，呼吸也是不规律的。已经平静下来的人呼吸正常，眼神坚定，能够闭上眼睛练习完整套体式。而在进行最后的大休息时，他们能够依次进入不同层次的放松境界，最后进入深层的放松状态——悦*之境。Sun Salutations break the tamas, besides warming up all the muscles of the body and preparing you to turn inwards. The active movement of the body wakes up the tamas, or the force of inertia. After sun salutations, you will be successful in slowing down and relaxing, calming down the energy of rajas. When you are rajasic, the eyes are constantly moving around and the breathing is erratic. When a person is calm, he or she breathes normally, the eyes are steady and the person can close the eyes, going through the sequence of postures. In the final relaxation, the person can move through the stages of the final relaxation, entering into a deep state of relaxation–a sattvic state.心理暗示可以帮助练习者进行心灵愈疗Spiritual intention helps the practitioner to heal spiritually
一套完整的瑜伽练习，应该从始至终都触及精神的层面，例如：致力于当下的练习；片刻静默的时光；祈祷与思绪连结；放下对练习效果的执着，以及感激这一刻所触及的平静与放松。练习时，平静会到达物质、精神和心灵三个层面。深层放松时，练习者可以在他们的内在核心（因果体）当中止静，负面的业力也会从潜意识当中释放出来。一旦取得与自*的连结，逐步从正确的角度去看待生命，你就会产生深深的满足感，外界所发生的一切也就不会成为你的牵绊。这是巨大的心灵愈疗。A Yoga session must have the spiritual wrapping at the beginning and at the end, –i.e. a time to dedicate the practice, a moment of silence, prayers to channel all thoughts and surrender the results of the practice, and a thankful moment for the peace and relaxation received. During the practice, peace comes to the physical, the mental and the spiritual bodies. In deep relaxation, the practitioner rests in their core center, the causal body, and releases negative karmas carried in the subconscious. One gets in touch with one’s own Self and develops the right perspective about life, becoming deeply contented no matter what is happening externally. This is tremendous healing.
◇影影夜人像彩铅心得技巧：9 彩铅画人像的大致顺序及技巧
影影夜人像彩铅心得技巧：9 彩铅画人像的大致顺序及技巧
1.起行打稿参考我之前总结的：影影夜人像彩铅心得技巧：1-起行打稿 /p/?mod=zwenzhang
第一遍浅肉*（德国辉柏嘉43 ◇忽梦少年事（殊凰）
接着两家大人开始互相道歉，又把各自的儿女揪过来批评，该禁足禁足该罚跪罚跪。林殊养好伤就跑去找那雪团儿一样的小郡主，半吊子轻功加上从小爬山上树的本事，居然让他翻墙一路进了后院。小郡主捧个手炉裹着裘衣坐在 ◇洛杉矶华人区流行人肉占车位了吗？
尽管不道德，但是却不犯法，华人区这种怪现象让老美警察生气又无奈……
华人社区尤其是人潮拥挤地商场圈，常可见到行人乱穿马路，司机越过双**线转弯丶乱鸣笛等现象，管辖圣盖博(SanGabriel)某华人超市附近街区治 ◇[金光]那年苗彊同人场
先让我上图说明脑洞由来，是我写段子后收到转发回应而生的：
苗彊经年累月的内斗频繁，令苗王室过去长达数十年只着重习武练兵，直到近年苍越孤鸣登基成龙才立心一改以往疏于内政的弊病。为整顿民风，苍狼甫登位不久 ◇广州恒大，王者再创业
The Second Conquest王者再创业《体育画报》撰稿人 艾晚从企业管理的角度来说，如何让已近财务自由的员工拿出和白手起家时一样热火朝天的干劲，一定是件让老板头疼的事儿。对于已经中超四连冠、亚冠也曾荣耀登顶的广 ◇-付婉凝-我永恒钟情的女神
已经忘记有多久没有提笔写信！上次写信应该是2012年，信是写给-付婉凝-的第三十四封情书。写到这肯定有朋友问我：你身份是婉凝的粉丝吗？我会微笑着告诉你：曾经我是婉凝的男朋友，现在我是婉凝的粉丝！允许我轻轻地 ◇qxh968看大盘：资金共振向上，抢反弹，一级技术共振发生
9：30： qxh968看大盘：资金共振向上，抢反弹，一级技术共振发生9:35推东方财富
今天越跌越买看了我到今天35天的发贴，有一天不准的吗，今天必收红盘，所以今天如果有一次跳水，那就是老天 ◇杀阡陌是一场看进去就出不来的戏
2015年初夏，从天而降的杀阡陌，给我们一个出其不意的“回眸”。于杀阡陌的爱情：总觉得剧中马可与赵丽颖在一起的时候，别有一种青梅竹马的CP感，仿佛他们自幼相识。他们在剧中的前半部分出现的时候，抛开其他不论， ◇被艹射和被艹尿的临床经验之谈o(≧口≦)o
被艹射和被艹尿的临床经验之谈
必要条件：
①1的丁丁尺寸必须超出0的忍受范围，0才能感受到欲死欲仙的快-感。当然，并不是1的丁丁越大越好，而是指在0能够接纳的基础上再大一点。
②1还要熟知各种体位，每个人的前 ◇富源县妇联展开“挂包帮”“转走访”工作
10月20日，富源县妇联组织全体干部职工深入中安街道龙潭菁社区冲头村走访贫困户，继续展开“挂包帮”“转走访”工作。
当天下午，全体妇联干部职工来到冲头村，对帮扶户进行调查访谈工作。在具体活动中，大家严
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