手機(jī)版
Are you looking for a workout program that's easy to learn, requires little or no equipment, and soothes your soul while toning your body? If strengthening your cardiovascular system, toning and stretching your muscles, and improving your mental fitness are on your to-do list, keep reading to learn more about the basics of yoga.
你在找一種鍛煉的方法嗎，很容易掌握又不需要什么器具，又可以放松心靈鍛煉體型？如果加強(qiáng)心臟強(qiáng)度，鍛煉肌肉，提高精神注意力都在你的計(jì)劃內(nèi)，那么接著閱讀下文了解一些瑜伽的基本知識(shí)吧。
What Is Yoga?什么是瑜伽？
It seems like a hot new trend, but yoga actually began more than 3,000 years ago in India. The word yoga is Sanskrit (one of the ancient languages of the East). It means to "yoke," or unite, the mind, body, and spirit.
練習(xí)瑜伽看起來像是一種新潮流，但實(shí)際上瑜伽源于三千多年前的印度。瑜伽來源于梵文（一種東方古老語言）。它意味著“統(tǒng)一”，你的思想、精神、靈魂的統(tǒng)一。
Although yoga includes physical exercise, it is also a lifestyle practice for which exercise is just one component. Training your mind, body, and breath, as well as connecting with your spirituality, are the main goals of the yoga lifestyle.
盡管瑜伽中包含身體鍛煉，它更是一種生活方式，鍛煉只是其中的一部分。訓(xùn)練你的思想、身體、呼吸，同時(shí)聯(lián)系著你的精神性，這才是瑜伽的主要目標(biāo)。
The physical part of the yoga lifestyle is called hatha yoga. Hatha yoga focuses on asanas, or poses. A person who practices yoga goes through a series of specific poses while controlling his or her breathing. Some types of yoga also involve meditation and chanting.
瑜伽鍛煉身體的部分稱為“古典瑜伽”。古典瑜伽強(qiáng)調(diào)做姿勢。一個(gè)人做出一系列的姿勢，同時(shí)伴隨著瑜伽的呼吸方法。一些瑜伽也會(huì)伴隨著冥想和詠唱。
There are many different types of hatha yoga, including:
有很多不同種類的瑜伽，包括：
Ashtanga yoga: Ashtanga yoga is a vigorous, fast-paced form of yoga that helps to build flexibility, strength, concentration, and stamina. When doing Ashtanga yoga, a person moves quickly through a set of predetermined poses while remaining focused on deep breathing.
阿斯坦加瑜伽（活力瑜伽）:活力瑜伽是一種有力的快節(jié)奏的瑜伽，能鍛煉柔韌性、力量、注意力，還有耐力。練習(xí)活力瑜伽時(shí)，會(huì)迅速做完預(yù)先設(shè)定的一系列的動(dòng)作，同時(shí)還伴隨著深呼吸。
Bikram yoga: Bikram yoga is also known as "hot yoga." It is practiced in rooms that may be heated to more than 100° Fahrenheit (37.8° Celsius) and focuses on stamina and purification.
比克拉姆瑜伽（高溫瑜珈）：高溫瑜珈因?yàn)楦邷囟雒＞毩?xí)者在一間超過100F（37.8C）的房間里練習(xí)瑜伽，鍛煉耐力并精華心靈。
Gentle yoga: Gentle yoga focuses on slow stretches, flexibility, and deep breathing.
溫和瑜伽：溫和瑜伽主要鍛煉緩慢的伸展運(yùn)動(dòng)，柔韌性，還有深呼吸。
Kundalini yoga: Kundalini yoga uses different poses, breathing techniques, chanting, and meditation to awaken life energy.
昆達(dá)里尼瑜伽（拙火瑜珈）：昆達(dá)里尼瑜伽利用不同的姿勢，呼吸的方法，念誦，還有冥想來喚醒體內(nèi)能量。
Iyengar yoga: This type of yoga focuses on precise alignment of the poses. Participants use "props" like blankets, straps, mats, blocks, and chairs.
艾因嘉瑜伽（輔助瑜伽）：這種瑜伽強(qiáng)調(diào)身體姿勢的準(zhǔn)確性。練習(xí)者會(huì)用到毯子、帶子、墊子、砧板、凳子等“小道具”。
Restorative yoga: This practice allows the body to fully relax by holding simple postures passively for extended periods of time.
養(yǎng)生瑜伽：保持一些簡單姿勢并達(dá)到一定時(shí)間，從而獲得身體的完全放松。
Vinyasa/power yoga: Similar to Ashtanga yoga, these are also very active forms of yoga that improve strength, flexibility, and stamina. This type of yoga is popular in the United States.
動(dòng)態(tài)瑜珈：像活力瑜伽一樣，動(dòng)態(tài)瑜伽也是運(yùn)動(dòng)性強(qiáng)的瑜伽，鍛煉力量，柔韌性和忍耐力。這種瑜伽在美國很流行。
Yoga has tons of benefits. It can improve flexibility, strength, balance, and stamina. In addition, many people who practice yoga say that it reduces anxiety and stress, improves mental clarity, and even helps them sleep better.
練習(xí)瑜伽有很多益處。它提高人的柔韌性，力量，平衡感，還有忍耐力。除此以外，很多練習(xí)者說瑜伽會(huì)減輕焦慮和壓力，凈化心靈，甚至改善睡眠。
Getting Started 如何開始
Many gyms, community centers, and YMCAs offer yoga classes. Your neighborhood may also have a specialized yoga studio. Some yoga instructors offer private or semi-private classes for students who want more personalized training.
很多體育館，社區(qū)，基督教青年會(huì)都開設(shè)瑜伽課程。你所在街區(qū)也許就有瑜伽場館。一些瑜伽教練會(huì)提供私人的或是半公開的課程，教授那些想專門學(xué)習(xí)的學(xué)員。
Before taking a class, check whether the instructor is registered with the Yoga Alliance, a certification that requires at least 200 hours of training in yoga techniques and teaching. You may also want to sit in and observe the class that interests you.
上課之前，打聽一下上課教練是否有瑜伽教師資格，獲得這個(gè)證書需要至少200個(gè)小時(shí)的教授瑜伽技巧的經(jīng)歷。你也可以找個(gè)地方坐下，仔細(xì)看看你感興趣的課程。
You could also try using a yoga DVD. Websites, DVDs, and books can't compare to learning yoga poses from a teacher, but they can help you find out more. They can be especially helpful if you have already taken yoga classes and want to practice at home.
你也可以利用瑜伽DVD和相關(guān)網(wǎng)站。看書沒有和一個(gè)老師直接學(xué)的效果好，但是看書可以幫你發(fā)現(xiàn)更多。當(dāng)你已經(jīng)上過瑜伽課程了而且想在家練習(xí)，看書是一個(gè)很好的選擇。
Dress comfortably for your first yoga session in clothing that allows you to move your body fully. Stretchy shorts or pants and a T-shirt or tank top are best. Yoga is practiced barefoot, so you don't have to worry about special shoes.
練習(xí)瑜伽的第一步是穿著合身，這會(huì)放你身體充分伸展。彈性短褲和T恤或是背心是首選。練習(xí)瑜伽是裸腳，所以不用擔(dān)心鞋子的問題。
If you're doing your yoga workout on a carpeted floor, you probably don't need any equipment, although many people like to use a yoga mat or "sticky" mat. This special type of mat provides cushioning and grip while you do your poses. You can buy yoga mats in sporting goods stores or often at the yoga class location.
如果是在一間地毯房間練習(xí)瑜伽，你也許不需要任何器械，但一些人會(huì)用“瑜伽毯”，把它當(dāng)做墊子，增加摩擦力，你可以在運(yùn)動(dòng)店或是上課場館附近買到“瑜伽毯”。
What can you expect at a yoga class or when you watch a yoga video? To begin the class, the instructor may lead you through a series of poses like Sun Salutations to warm up your arms, legs, and spine. After that, you'll concentrate on specific poses that work different areas of your body. Most yoga sessions end with some type of relaxation exercise.
在瑜伽課上或是教學(xué)視頻里想要學(xué)到什么呢？上課初期，教練會(huì)讓你做一系列姿勢，比如拜日式，作為熱身，活動(dòng)開手臂、腿部和脊柱。然后教練會(huì)教你某些專門的動(dòng)作，練習(xí)身體的不同部位。結(jié)束時(shí)都會(huì)做一些放松練習(xí)。
Before you begin any type of exercise program, it's a good idea to talk to your doctor, especially if you have a health problem. Be sure to let your instructor know about any orthopedic problems or special needs you may have before the class begins. A good instructor will be able to provide modified poses for students who are just beginning or who have special needs.
在進(jìn)行任何體育項(xiàng)目時(shí)，你最好咨詢一下你的私人醫(yī)生，尤其是你有什么健康問題。確信你的教練知道你的整體狀況，或是一些特殊需要。好的教練對于初學(xué)者和有特殊需要的學(xué)員會(huì)教授修改后的姿勢。
Staying on Track踏上正規(guī)
Your schedule's already packed — so how are you supposed to fit in time for yoga? Here are a few tips:
制定完計(jì)劃——你如何抽時(shí)間練習(xí)呢？下面是幾點(diǎn)意見：
Break it down. If you can't do a half hour of yoga in one sitting, try doing it in chunks. How about 15 minutes after you get up and 15 minutes before bed? Or try three 10-minute workouts to break up a long study session.
化整為零。如果一次連半小時(shí)都抽不出來，那么試著化整為零，起床和睡前各做15分鐘。或是工作學(xué)習(xí)的間隙練習(xí)10分鐘。
Do what works for you. Some people have more success working out in the morning before the day's activities sidetrack them; others find that an after-school workout is the perfect way to unwind. Experiment with working out at different times of the day and find the time that fits your schedule and energy level best.
怎樣對你最有利。一些人清晨練習(xí)最有效，瑣事不會(huì)干擾到他們；一些人覺得學(xué)習(xí)工作結(jié)束后是練習(xí)的好時(shí)間。嘗試不同的時(shí)間做做練習(xí)，找出最適合你的時(shí)間。
Find a workout buddy. Doing your yoga routines with a friend is a great way to stay motivated. You'll be less likely to miss your workout if you have an appointment with a friend. You and your buddy can compare tips on healthy eating and exercise habits, evaluate each other's poses for form, and keep each other on track.
找一個(gè)搭檔。和朋友一起練習(xí)是讓你保持激情的最好方法。如果和朋友約好那么你就不會(huì)錯(cuò)過練習(xí)了。你和搭檔可以交流健康飲食，鍛煉習(xí)慣，比對彼此的練習(xí)姿勢，相互促進(jìn)。
Consistency is key. If you want to reap the benefits that yoga provides, you'll have to do it consistently. A once-a-month yoga workout may relieve some stress, but for benefits like increased flexibility and stamina, you should aim to practice yoga three or four times a week. It generally takes about 4 to 6 weeks of regular exercise at least 3 days a week for your body to begin to release the endorphins that make exercise such an uplifting experience.
堅(jiān)持是關(guān)鍵。如果你想獲得練習(xí)瑜伽的益處，那么你需要堅(jiān)持鍛煉。一月練一次也許會(huì)幫你減輕壓力，但是不會(huì)提高你的柔韌性和忍耐力，應(yīng)該至少每周練習(xí)三四次。每周練習(xí)三次，堅(jiān)持4—6周，你的體內(nèi)才會(huì)開始分泌內(nèi)啡肽，一種讓你感到興奮的激素。
Set some goals. The same routine every week may become monotonous, so set some goals to help you stay focused. Perhaps you'd like to incorporate power yoga into your routine so you get a better cardiovascular workout. Maybe you've always gone to yoga class and your goal is to start practicing on your own at home. Whatever you choose as your goal, make sure you reward yourself when you accomplish it!
制定目標(biāo)。每周常規(guī)的訓(xùn)練會(huì)變得很單調(diào)，所以設(shè)定一些階段目標(biāo)會(huì)讓你保持動(dòng)力。你可以練習(xí)動(dòng)態(tài)瑜伽增強(qiáng)心肺功能。或是你參加瑜伽課程，回家自己練習(xí)。無論你選擇什么目標(biāo)，在完成時(shí)都不要忘記獎(jiǎng)勵(lì)自己！
The great thing about yoga is it can be as vigorous or as gentle as you want it to be. That makes it a good choice for anybody.
瑜伽最大特點(diǎn)是可以如你所愿，或是充滿活力或是性情溫和。所以瑜伽對于每個(gè)人都是一個(gè)不錯(cuò)的選擇。
