Find a Qualified Instructor
寻找一名合格的导师/教练
    Currently, no one agency supervises the safety or certification of yoga instructors. Most of the persons don’t know what is called a qualified teacher? Actually so many teacher even Indian teachers are teaching without any valid certificate from standard Yoga institutes. And this is same in every country.
    目前,没有任何机构监管瑜伽教练证书和任教安全问题. 大部分人无法确定何为"合格教练". 实际上, 确实有许多教练,包括部分外籍教练,在未获得标准瑜伽学院证书的情况下执教. 几乎在每个国家都如此.

    The bottom line is that yoga, like any other exercise class, is completely safe if performed properly and taught by experienced instructors. The concern is that not all teachers are qualified, and some certifications aren't very rigorous.
    同其它运动一样, 底线是安全恰当,并在合格教练指导下练习瑜伽.令人担心的是并非所有教练都能称职, 有些证书的含金量似乎不高.

Personal Safety Measures
关注个人安全
    The most common yoga injuries are caused by repetitive strain or overstretching and occur at the wrists, shoulders, neck, along the spine, and at the sacroiliac joint (which links the spinal column and pelvis), hamstrings, and knees.
    瑜伽中,多数受伤是由于重复拉伸或过度伸展造成, 易发部位在手腕,肩膀,颈部, 脊柱以及骶髂关节(连接脊椎和骨盆),腿筋和膝盖.

    New students of yoga are often young, healthy adults who are awfully competitive. They will simply push themselves too far, getting into positions that their bodies aren’t ready for and wind up with muscle strains and pulls.
    新学员经常年轻好胜, 体格康健. 他们总想进步快些, 勉强身体去做他们尚未准备好的动作, 导致肌肉的过分收紧和拉伸.

How to Prevent Yoga Injuries
如何避免瑜伽伤痛

• Find a Qualified Instructor : Try to practice with standard and qualified teacher, no matter Indian or local.
  找到合格的教练: 不论印度还是中国教练, 尽量跟随合格称职的教练练习.
  
• Progress slowly 
  If you are new to yoga, it’s important to start slowly and learn the basics. Take a beginners class and learn what to expect and move through the poses cautiously for the first couple of weeks. If you feel that your instructor is pushing you too far or isn’t focused on your safety, find a new class. Video tapes are also a good way to learn if yoga is right for you, but be careful because without an instructor, you could easily perform the poses incorrectly and not even know it.
  循序渐进
  对于初学者, 重要的是从头学起, 循序渐进, 不求速成. 最初的几周, 先参加基础课程, 了解练习的目的, 谨慎动作.如果教练不关注练习的安全性,坚持你做超出当前能力的练习, 那么考虑参加其他的课程. 如果瑜伽适合你, 那么视频资料也是不错的选择. 但是要当心, 因为没有教练指导, 很可能动作错误却意识不到.
  
  
• Don't Compete
  Many yoga students get hurt while trying to keep up with the instructor or other students. Yoga is not a competition so don’t let yourself get pressured to compete with anyone else. It is better to practice a partial pose with good form than a full pose with poor form. Try to focus on your breathing rather than how far you stretch. Try to feel each and every step, which is real Yoga.
  不作比较
  许多学员因尝试与教练或其他学员的动作保持一致而受伤. 瑜伽不是竞赛, 所以不要为了和别人比较而给自己压力. 与其牺牲动作的稳定性来换取所谓的"标准动作", 不如选择适合自己的姿势而从容保持动作的稳定.试着集中注意力在你的呼吸,而非伸展的幅度有多大.试着感受每个步骤, 这才是瑜伽.
  
  
• Set Personal Goals
  You are unique and should make your goals unique as well. You should determine your own baseline and work (slowly) from there. It helps to set small, specific goals for each yoga session. Don't be swayed by what the instructor or others in the class can do. You are there for your own personal health and fitness. Don't allow your instructor or a partner to push you deeper into a pose if you don't feel ready.
  设定个人目标
  你是独一无二的,因此为自己设定专属的目标. 找到自己的起跑线, 从那(慢慢地)开始. 为每节课设定小的具体目标会有所帮助. 不要被教练或者其他学员的动作影响. 不论他们能做什么, 你练习的目的是为了自己的健康. 在身体情况尚未达到时, 不要让老师或同伴迫使你进入难度动作.
  
  
• Listen to Your Body
  Pain is your body’s way to let you know something is wrong. Listen to it and back off. Your strength, flexibility and mental attention can vary slightly from day to day, so allow for some variation without getting concerned.
  倾听身体的声音
  疼痛是身体提示你发生错误了.听到它的提示后,放缓步调.你的力量,柔韧性和注意力每天都在进步, 给它们一点时间积累.
  
• Ask Questions
  If you are unsure of a position or movement, stop and ask your instructor for more explanation. If you have any injuries, chronic conditions of other limitations or medical conditions, let you instructor know before class. You should also check with you doctor about any movements or poses you should avoid.
  提问
  如果对动作或体式不确定, 停下来,要求教练解释细节.如果受过伤, 有慢性疾病或其他身体状况, 在课前与教练沟通. 同时,你应当咨询医生是否需要避免某类姿势或动作.
  

Have a nice and safe practice of Yoga.....
祝大家瑜伽快乐,安心...

Namaste Ji,
Yogi Manu.

Translated by:
翻译: Maggie.Jr.