Week 3 Day 2 (总第14/288天）

《梵英双语零基础》（于伽老师主讲）

A little effort every day, you will make a big difference.每天努力一點點，你會有很大的不同。

一、复习：

1、梵语单元音：इ(i)

2、例词：चित（citta）

3、例句：《瑜伽經》（于伽梵文譯本）1.2：योगश्चित्तवृत्तिनिरोधः॥२॥

Yogaś citta vṛtti nirodhaḥ||2||

瑜伽(yogaś)是对心(citta)的變化(vṛtti)的控制(nirodhaḥ)。

二、今日梵语

1、例词：निद्रा(nidrā)休息术、睡眠

2、唱颂例句：《瑜伽經》（于伽梵文譯本）1.2：योगश्चित्तवृत्तिनिरोधः॥२॥

Yogaś citta vṛtti nirodhaḥ||2||

瑜伽(yogaś)是对心(citta)的變化(vṛtti)的控制(nirodhaḥ)。

三、关于瑜伽休息术

1、瑜伽休息术是古老瑜伽中的一种颇具效果的放松艺术。在整个练习过程中，需要完全集中意识且放松身体而让其休息。但这种休息与一般意义上的睡眠有着根本的不同。因为在正确的练习中练习者可能用意识去控制它，并且从意识中醒来。对于过于繁忙、缺少睡眠的人们，15分钟左右的瑜伽放松术就能使人恢复精力。睡前练习瑜伽休息术至自然入睡可充分提高睡眠质量。在瑜伽课程中，每个动作间以及课程结束部分都会有加入休息术，这有助于练习者肌体和精神的超量恢复。

休息术的训练方式有两种，一种是在教练的带领下进行，一种是由练习者本人在心中自我诱导。人们先得经过这第一步，才能够做第二种瑜伽休息术，即自己在心里默默自我诱导。

练习瑜伽休息术必须避免直接吹风，光线不要太强。周围环境要比较安静，一般应避免练功时有剧烈声响发生。

2、Yoga means connect, link, Nidrā means sleep. During Yoga Nidrā consciousness in a sleep state, and the physical body is temporarily disconnected or separate from the Self. Yoga Nidrā helps us to relax. It is used for relaxation, which helps to reduce stress and decrease levels of anxiety. This sleep state can be divided into two states: sleep state with dreams and dreamless deep sleep state.

The best āsana to experience Yoga Nidrā is Śavāsana. Śava means a corpse, and āsana means posture. To lie down on the floor without any movement, consciousness has more of a chance to awaken. Śavāsana is the most important posture in a Yoga class and should always be included. Śavāsana also give us a chance to experience what might happen when we die. With the body like a corpse, the Self is free, and most of us experience peace and calm after Śavāsana. This tells us death is not as terrible as we think. We could have a peaceful death like doing Śavāsana as long as we allow the body to be still, and allow the Self to be free. After Yoga Nidrā, allow the Self to be guided to come back and wake up. Then we can be rejuvenated and enjoy life again.

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作业：

1、朗读与抄写20遍梵语单元音：इ(i)

2、朗读与抄写10遍例词：चित（citta）、निद्रा(nidrā)

3、朗读、唱颂与抄写5遍例句：《瑜伽經》（于伽梵文譯本）1.2：योगश्चित्तवृत्तिनिरोधः॥२॥

Yogaś citta vṛtti nirodhaḥ||2||

瑜伽(yogaś)是对心(citta)的變化(vṛtti)的控制(nirodhaḥ)。

4、自己安排复习第一周与第二周的内容