周日尝试了一次全身排毒的练习（Shankha Prakshalana),没有想到结果会那么神奇,不由得对印度的古老方法越加的信服.其实开始还是很害怕的，这种传统的洁肠法起码要喝掉10升的水，就是说，一般的矿泉水是500毫升一瓶的话，要喝掉大概20瓶的样子。我就在踏入练习场地的时候，还有往回跑的想法，但是后来心里安定下来，我想这个世界上很多东西其实还是值得去尝试一下吧，就算失败了，也起码体验过拉。

每个人的目的不一样，有些人体内沉积太多想减掉一些体重，有些人是体内毒素太多导致脸上长了很多豆子，想通过排除毒素的方法加以控制。我的肠胃一直不太好，听我的老师说似乎也有很好的帮助作用，反正shankha就是有很多种功效的拉，大概不同的人会从中得到自己所需要的益处八，何况yoga本身就是一种自身对自身调节的练习方式，非常的个人但也非常的有效。

排毒法练完之后，开始找一道叫“khicheri"的食物菜谱，因为这是印度人练习完之后必须吃也只能吃的一道主食，除了这个之外不能吃任何东西啦。其实就是白米和小扁豆的饭，不过米最好是basmati rice（没有时间找了只好用泰国香米代替），和那种叫lentil的小扁豆（一种干豆有红绿黄褐色），加入turmeric姜黄根粉，最好有叫ghee的印度纯奶油，不过我实在找不到拉，用的butter替代。而且绝对不能加盐，必须在一个小时之后准时的吃掉。本来还有建议加入类似茴香籽似的香料，我实在不能再接受更怪异的味道了。不过从来没有尝试过印度饭的我，居然做出来的似乎有着某种神似的印度风情- -~ 反正我是不顾一切的把这碗饭吃掉了，虽然晚饭必须重复一样的饭，我也乖乖的照做了。一切都是尽可能地按照古老的方法在做,虽然不知道具体对身体有什么样子的作用,但是心里很虔诚的认可所有的规则.

贴一篇关于shankha的练习方法,包括之后的食物,这真的是一种很好的方法,每个人都可以尝试,利用自身的能量排除毒素,非常有效.但是我觉得还是不要抱着很功利的心态去做,一定要达到某种目的,其实享受整个过程就好了,看到自己的身体被净化,本身就充满了愉悦和感激的心情.以这样的心态去面对,当然身体也会更加接受这种调整并且达到非常好的状态.

  Preparation of Shankha Prakshalana

It is advisable to take a light, semi-liquid meal the night before undertaking this practice. Plenty of clean, lukewarm water should be available and also extra hot water in case the temperature of the water falls below body temperature. Add 2 teaspoons of salt powder per litre to the water, so that it tastes mildly salty. It is necessary for a special food of good quality white rice and pulse, preferably mungdal, cooked with ghee, clarified butter, to be prepared. This preparation is called 'Khicheri'. The rice and lentil should be cooked together in water until soft.

A little halide, turmeric, may be added, but no salt. Finally, the clarified butter should be liberally mixed in so that the final preparation is semi-liquid. No asana or physical work should be performed before commencing and no food or beverages should be taken. If the bowels are not evacuated prior to the practice it helps stimulate the peristaltic movement, and it should be practised only in the early morning.

For complete intestinal wash: Drink two glasses of warm water mixed with salt as quickly as possible. Perform the following five asanas dynamically, eight times each in the correct sequence.

a. Tadasana
b. Triyaka Tadasana
c. Katichakrasana
d. Tiryaka Bhujangasana
e. Udarakarshanasana

This is one complete round. Do not reset between rounds. Drink two more glasses of warm water with salt and again repeat the five asanas eight times each. Repeat this process a third time. After the third round, go to the toilet and see if there is any movement in the bowels, if they have not yet been emptied. Do not strain. After a few minutes or so, come out, regardless of whether there has been any movement or not; it is not essential at this point.

Drink two more glasses and repeat the five asanas eight times. Again go to the toilet, but do not force yourself to produce a bowel movement. Continue drinking the water, performing the asanas and going to the toilet when the pressure builds up. Spend as little time in the toilet as possible, a minute or so is enough. The aim is to build up the internal cleansing pressure.

At first solid stool with be evacuated followed by a mixture of stool and water. As the practice progresses, more water and finally, almost clear water will be evacuated. Sixteen glasses are generally required before perfectly clean water is evacuated, but it varies from person to person. The speed at which one completes the practice should not be compared with that of others.

This stage of the practice should be performed in a relaxed way at one's own pace. Total rest is essential. Lie down in Shavasana for 45 minutes but do not sleep as a headache or cold may result. It is important to keep warm during this resting period. Try to maintain, silence.

During this time the whole digestive system is given a chance to revitalise itself. Passing urine at this time is perfectly normal.

Special Meal:

Exactly 45 minutes after completing Shankha Prakshalana the specially prepared food, Khicheri must be taken. The three components of Khicheri are helpful in the restoration of correct digestive function. The clarified butter is necessary to coat the intestinal walls until the body produces a new lining. The rice provides a simple, easily digestible packing material in the form of carbohydrate, and creates mucus, which also protects the inner lining of the alimentary canal. The lentils supplement. Khicheri should also be prepared for the late afternoon or evening meal, about six hours after the first special meal.

Contra-indications

People suffering from any medical condition should seek guidance from a qualified yoga teacher this practice should also be avoided during pregnancy.

整个过程可能听起来有点点可怕.但是其实就跟住程序走每个人都会看到效果.不过之后有些人会因为水排出的不充分而导致水肿一周的例子.至于我本人做完之后有如下状况:
体重增加8斤（应该是水分，不用害怕的）
两条腿水肿得发亮（继续还是水分）
精神疲惫（大多数人都会有的状况）
饥饿感。（大多数人）
其他一切正常，觉得身体非常轻松，更神奇的是早晨出门之前长的一颗小豆豆居然平复了。

遵循所有的规则之后，第二天早晨起来，体重除了回到之前的重量之外，还减少了2斤，这个我有点担心，因为我不想再瘦了，不过好像身体里面并没有任何虚弱的感觉，所以，应该没什么大问题。
两条腿的水肿也消失了。
还是有点倦怠感，但是不明显了。
气色好像比之前好了。
还有一点不知道是不是别人也会有，就是胃口反而会变得比较小，吃饭的时候吃一点点就会饱，不过我还是坚持吃khicheri这种饭，准备吃一个星期再说，一个星期之内也最好不要吃精加工食物，人工食物，还有刺激性的比如辣椒之类的，反正就是以清淡为主，这里大概就是符合yoga的悦性食物的规则就好了。
悦性食物
A Satvik diet consists of fresh fruits like pomegranates, apples, bananas, oranges, grapes; grains like basmati rice, wheat in small quantity and dairy products like milk and ghee (clarified butter). Satvik foods keep the body lean and lithe and the mind calm and quiet. Fresh buttermilk, fresh green vegetables like spinach, green beans and green grams are good examples of Satvik food. Although a mild sweet taste is considered Satvik, a strong sweet taste as in chocolates and sweets results in increase of Tamasik quality。

 

当然拉,因为我是在印度老师的带领下做的整个过程,所以还是强烈建议要在专业的老师指导下做,毕竟整个过程需要2,3个小时,我也遇到了一些障碍,但是老师会及时的让我调整体式和尝试新的动作来加强效果.所以还是很必要的拉.起码心里不会因为害怕"到底有没有效果"而半途而废或者产生恐惧心理.

 

说真的很想和yoyo去印度呢,但是气温真是个问题.我得再让身体结实一点,气温太寒冷了对我来说,真的是个超级大问题啊.