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每个人都有自己练习瑜伽的原因。有些人为了个人成长和提升；有些人发现瑜伽可以令身体好、感觉好，结交新朋友或减少压力。无论是什么把人们带到瑜伽中来，我们都来了，而且在进步。

人们一想到瑜伽，脑中浮现的大多是身材姣好，穿着低胸紧身衣的人，做出各种奇特的姿势。当你听到昆达利尼瑜伽，听到“狂喜”，“高峰体验”和“昆达利尼能量提升”。这些描述让瑜伽听起来很吸引人，很“性感”。

没错练习瑜伽，你可以看起来更美，而且可以学着说很有智慧的话，涉及各方面灵性主题。这些当然可以使你外在更有吸引力。昆达利尼瑜伽中有一些锻炼全身的练习，但是你会发现绝大部分并不是体操般的身体练习，可以锻炼胸肌。昆达利尼瑜伽更趋向于一种冥想性的，精微的体验。很可能练习昆达利尼瑜伽燃烧的卡路里不如面对潜意识中情绪的根源来得多。在跑步机上跑步可能比处理情绪问题更令人愉快，但是跑步并不是解决问题的直接方法。

锻炼身体的奎亚：

Har 有氧奎亚，《转化》第一辑（Har Aerobic Kriya, Transformation’s Volume 1 ）

全我的完整练习，人体使用手册 Complete Workout for the Total Self (in Owner’s Manual for the Human Body)

强化腹部练习或锻炼神经，丹田及脊椎下部力量的奎亚，早课指南Abdominal Strengthening Kriya or Kriya for Nerve, Navel and Lower Spine Strength (in Sadhana Guidelines)

练习瑜伽时，追求“高峰”或深度的体验并不总是恰当的。在昆达利尼瑜伽中，你可能连续5天练习同一套冥想或奎亚，而有不同的体验。有些天很深入，而其它时间却完全相反。因为昆达利尼瑜伽练习的唯一目的是清晰和空。如果执著于某一种体验，只会制造体验，而且很局限。有时“什么都没发生”，其实所有的都在发生，或是在为一个即将来临的突破做准备。

问题是“什么都没有”对我们来说实在不够“性感”。我们恐惧“什么都没有的”空。如果我什么都不是，那我是什么？定义，限制，有形，标签就如其本身并不真实，但确令人舒服。通过练习昆达利尼瑜伽，我们可以抛弃幻象，敏于自我觉察，爱上真实的自己。

自我觉察和爱自己才真的很性感。他们无法让你上泳装杂志的封面，但确是别人拿不走的，不需要外部认证。内在的实相变成外在的实相。

有一个培养爱自己的冥想可以帮助我们学习照顾好自己，打开心，培养接纳的能力。冥想被称作“创造对自我的爱”，在《自我认知》手册中可以找到。如下是此冥想的说明：

此冥想与一分钟呼吸法一起练习。一分钟呼吸法：吸气20秒，屏息20秒，吐气20秒。练习一分钟呼吸冥想的一个方法是心中默唱“Sa Ta Na Ma”。这个曼陀罗一般需5秒钟完成，重复4次，就是20秒。这样可以帮助计时。如下是这个曼陀罗的几种版本，可以很准确地计时：

作者：Nihal Singh，2012年11月29日，摘自spirit voyage。

Why Kundalini Yoga is Sexy (and Why It Isn’t)

By Nihal Singh on November 29, 2012

Everyone has their reasons for starting up their person yoga practice. Sometimes there are admirable reasons such as achieving enlightenment or personal development. Many times you will also find that people discover yoga more to have a better body, feel better, meet people or reduce their own stress. It doesn’t really matter what brings one to the practice, but that we are here and evolving.

When people typically think about yoga, all of these images come to mind of people with perfect bodies in low cut tight clothing, stretching in all sorts of crazy positions. Then you hear about Kundalini Yoga and about ‘blissing out’, ‘getting high’ and Kundalini energy rising. All these can be called “sexy” reasons as to why yoga is attractive.

Make no mistake that from the study and practice of yoga, you can look better and even learn to speak somewhat intelligently on a variety of spiritual topics. These can certainly make you attractive externally, but there is much more to the practice.

There are some kriyas in Kundalini Yoga that are full-body workouts, but for the most part, you may not find the gym style workout to help you wail on those pecs. Kundalini Yoga is much more of a meditative and subtle experience.  You may not be burning calories as much as you may be confronting the roots of an emotional issue at the subconscious level. Running on a treadmill is a lot more fun than doing emotional work, but it may not be the most direct approach to the resolving it.

The Work Out Kriyas:

 (Complete Har Aerobic Kriya (in Transformation's Volume 1)

Complete Workout for the Total Self (in Owner’s Manual for the Human Body)

Abdominal Strengthening Kriya or Kriya for Nerve, Navel and Lower Spine Strength (in Sadhana Guidelines)

Chasing ‘highs’ and even deep experiences are not always a sustainable approach to the yoga practice. In Kundalini Yoga, you can practice the same meditation or kriya for five days in a row and have different experiences. Some days will be very deep and others will not be. This is because the only goal after practicing Kundalini Yoga is to be clear and empty. Attaching to an experience only creates expectation and is very limiting. Sometimes when “nothing” happens, “everything” happens or it is just preparation for a break though that you are on the verge of.

The problem is that "nothing" isn't really sexy to us. We fear the void in "nothingness". What will I be if I am nothing? Definition, confinement, tangibility, labels as unreal as they are, are so much more comfortable. Through the practice of Kundalini Yoga, we can slough off the illusions, become more self-aware and fall in love with our true selves.

Self-awareness and self-love are truly sexy. This may not get you on the cover of some swimsuit magazine, but it is something that no one can take away from you and doesn’t require external validation. Internally reality becomes the external reality.

There is a meditation for creating self-love which is great for learning to take care of yourself, opening your heart and developing acceptance. The meditation is called “Creating Self-Love” and can be found in the manual Self Knowledge. You can find the description in the below video.

This meditation is practiced with One-Minute Breath. One-Minute breath is a 20 second inhale, 20 second holding of the breath and 20 second exhale. A great tool for a One-Minute Breath meditation can be by mentally chanting the mantra, “SA TA NA MA”. The mantra typically takes about 5 seconds to repeat, so if you repeat it 4 times, you get 20 seconds. It can be helpful in keeping time. Here are a few versions of the mantra that have the right timing for One-Minute Breath: