（中英文）练习注意事项 SOME TIPS FOR BEGINNERS_Manu

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（中英文）练习注意事项 SOME TIPS FOR BEGINNERS

(2009-08-25 20:23:42)

标签：

注意事项

ashtanga

flow

hatha

india

中国

体育

哈他

健康

文化

印度老师

分类： Yoga

Yoga is a science and a life style. if u want a healthy body, healthy mind and peaceful soul then try to give some time for Yoga practice and feel the difference from the others work outs. Yoga really gives you a fresh and so peaceful feelings, increase your awareness and concentration and increase your work efficiency. So come on and practice yoga and try to follow some following notes about Yoga practice.......

瑜伽是一门科学，一种生活方式。如果你想拥有健康的身体、头脑和平静的心灵，那么试着练习一下瑜伽，体会它与其它健身方式不同之处。瑜伽给予的是清新与宁静的感觉，提高自醒力和注意力，并且促进工作效率。所以，跟随下面的几点注意，大家一起感受瑜伽吧！

1. Keep your stomach empty at least 2 and a half hour before you want to practice and 45 minutes don't eat any food, don't drink water also after quickly finish the session. Don't take bath immidiately after the practice, at least wait for 45 to 60 minutes.

空腹练习。练习前的2个半小时应当开始注意，开始前的45分钟内不要饮水、进食。练习后，不要立即喝水。45-60分钟后再沐浴。

2. Clothes should be loose and comfortable while practice Yoga and try to wear light and bright colours only, some people like black colour so much but in yoga black color is a symbol of darkness and 'TAMAS' vritti.

练习时，穿着舒适宽松的衣物。尽量选择颜色浅而明亮的衣服。许多朋友喜欢黑色的衣服，在瑜伽当中，黑色代表黑暗与惰性。

3. In the beginning don't give so much strain to the body and don't stretch so much your muscles. Just practice according to your physical condition. Try to practice every posture more and more slowly and rhythmically.

     刚开始练习，不要令身体紧张，不要过分伸拉你的肌肉，根据自身条件练习即可。动作要舒缓而有节奏。

4. The most important things to remember that in the Yoga class your breathing should be only through the nose and when u inhale then your abdomen region come outside and when u exhale then relax every abdomen and chest muscles. Try to deep breath in and deep breath outside while practice the postures. After sometime try to maintain the ratio between inhale and exhale is 1:2. it means your breath out will be double time than breath in. Don't hold your breath in any posture or without your teacher's instructions.
      最重要的，谨记，在瑜伽课程中，只用鼻子呼吸。吸气时，腹部向外隆起；呼气时，放松腹部和胸部的肌肉。开始时，试着在练习每一个动作时深吸气，深呼气。之后，调整吸气与呼气的比例，吸气：呼气=1：2，即呼气的时长为吸气的2倍。在没有老师指导的情况下，任何一个动作都不要屏气。

5. Don't try to compete with others members in front of you, maybe they've been practicing much longer time than you, so you just practice according to your capability.
课堂上，不要与其他的练习者比较。或许其中有人已经练习多年了，而你却刚刚起步，因此只要根据自己的能力练习即可。

6. During the whole practice session try to concentrate on your breathing，because without Concentration Yoga is nothing.
整个联系过程中，集中注意力在呼吸。没有集中的意念，瑜伽亦荡然无存。

7. Practice yoga under a qualified and well experienced Yoga teacher only.

仅在具备资质且经验丰富的导师指导下练习。

Have a good time with Yoga.
瑜伽愉快

Hari Om,
Manu

Translated by Maggie

翻译：Maggie

译文不足之处请各位指教

未经同意，请勿转载或作它用

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