瑜伽习练小贴士 Tips for Practicing Yoga

2010-11-15

　

• The most appropriate time for practicing Yoga is in the morning, before breakfast. This is because it is the time, when our mind is calm, composed and fresh and the body movements can be performed, with considerable ease and vigor.
  练习瑜伽的最佳时段是清晨,早饭前. 因为这时候头脑清醒, 镇静,且清新, 身体的动作会更有活力.
  
• To get started, you need to have the urge and confidence in yourself.
  开始练习时, 你需要坚定信念,树立信心.
  
• To practice Yoga, the place chose must be calm, quiet, ventilated, dust free, moisture free and also distraction free.
  选择安静,通风,湿度适宜,少干扰的场所练习.
  
• Before you start practicing Yoga, it is very important for you to clear your bowels and bladder as well as clean your nostrils and throat of all mucus. You must also drink a glass of lukewarm water.
  练习前,,很重要的是净身. 清洁鼻道和口腔的粘液, 清空膀胱,脏器. 喝一杯温水.
  
• Yoga clothing should be loose and as comfortable as possible. Form-fitting cotton/Lycra pants and shirts are the best.
  衣着舒适宽松, 裁剪合体, 棉质衣物最佳.
  
• Like all other work outs, you must begin with easy poses, thereafter you can advance to the tough ones. Be methodical and systematic.
  像所有的锻炼一下,从简单的动作开始, 然后进入高级的练习, 遵循系统的方式.
  
• Remember, to start with your movements should be light and if you feel fatigue in between you must discontinue.
  记得,开始练习时动作是轻盈的, 如果感觉疲劳, 必须停止.
  
• For a person performing Yoga, the diet should be a balanced and you should eat after an interval of 4 hours.
  瑜伽练习者的饮食需要均衡, 一餐间隔4小时.
  
• Over eating and fasting should be avoided. At the same time, you must try to avoid stale food.
  避免过量和过快进食. 同时,避免不新鲜的食物.
  
• While performing Yoga, your breathing should be long and deep. You must remember to keep your mouth close and inhale and exhale, only through the nose.
  瑜伽练习中,保持深长的呼吸. 只用鼻吸鼻呼, 不要张开嘴巴.
  
• You should always keep a Yoga mat, made of some comfortable materials. For lying postures use a woolen carpet and spread a clean sheet over it.
  选用舒适材料制成的瑜伽垫. 仰卧练习时, 用羊毛毯,放一块干净的铺斤.
  
• Remember, while doing yoga, you should not get a feeling of pain or discomfort. If you do, you are not doing it in the right manner or you need to adjust your pose to suit you better.
  记得练习时,不应有不适或痛感. 若出现这种情况,说明你没有用正确的方式练习,你需要调整自己的体式.
  
• If you are a beginner, do not just impinge on doing the tough tasks. Remember, you need to always begin with the easy postures and then, proceed to the difficult ones. You should follow the graded steps of Yoga.
  作为初学者,不要执着于难度任务的攻克. 牢记,总是从简单开始, 然后进入难度练习, 循序渐进.
  

                                  

                                                                                                    Namaste.

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