在家中練習(xí)瑜伽的幾條重要建議
原創(chuàng)： 薩古魯? Isha? 3月27日
Here, we offer you some tips on how to do yoga at home.
在這里，我們?yōu)槟闾峁┮恍┤绾卧诩揖毩?xí)瑜伽的建議。
Daily Practice at Home
保持日常的練習(xí)
Yoga brings you to your fullest potential – physically, mentally, emotionally and energetically. It is meant to be practiced at home daily (ideally in the morning), so that when you go out into the world for your day-to-day activities, you will be at your best in every way.
瑜伽使你實(shí)現(xiàn)自身的最大潛能——身體的、頭腦的、情感和能量的。它需要你每天在家練習(xí)（最理想的是早上），這樣當(dāng)你進(jìn)入到外在世界開展日常活動時(shí)，你會在每個(gè)方面都處于最佳狀態(tài)。
In the yogic tradition, it is advised to do yoga practices every day for at least a mandala. A mandala is a period of approximately 40 days in which time the human system completes one physiological cycle. By doing yoga at home for one mandala, you can firmly establish the yoga practice on all levels – body, mind and energy – and reap the benefits.
瑜伽傳統(tǒng)建議每天練習(xí)瑜伽，至少持續(xù)一個(gè)曼陀羅的周期。一個(gè)曼陀羅周期大約是40天，在此期間，人類系統(tǒng)會完成一個(gè)生理周期。通過在家里練習(xí)一個(gè)曼陀羅周期的瑜伽，你可以在所有層面上穩(wěn)固地建立起瑜伽的練習(xí)——身體、頭腦和能量——并
練習(xí)瑜伽會在身體里產(chǎn)生很多熱量或ushna。薩古魯解釋說：“如果外面的溫度很高，而ushna（熱量）超過了一定程度，它就會造成細(xì)胞層面的損傷?！彼宰詈迷谝惶熘袦囟容^低的時(shí)間來做你的日常練習(xí)，比如早上和晚上。
A Practice Area
一個(gè)練習(xí)空間
It is best to allocate a space when doing yoga for beginners at home. When you do yoga practices in the same space every day, that space acquires a quality or energy about it which is conducive to your inner growth.
初學(xué)者最好在家里分配一塊專門練習(xí)瑜伽的空間。當(dāng)你每天都在同一個(gè)空間練習(xí)瑜伽，這個(gè)空間就會獲得一種特性或能量，這對你的內(nèi)在成長是有益的。
Light an Oil Lamp
點(diǎn)一盞油燈
Oil lamps provide light and create an aesthetic ambience, but more than that, they create a positive atmosphere of energy in your home. Lighting a lamp before you do yoga at home will surely enhance your practice.
油燈提供光，并且能營造一種美好的氛圍，但更重要的是，它在你家中營造了一種積極的能量場。開始練習(xí)瑜伽前點(diǎn)一盞油燈，會增強(qiáng)你的練習(xí)效果。（備注：燈油的選擇——芝麻油、酥油和蓖麻油。目前國內(nèi)出售的蓖麻油不知是否正宗；網(wǎng)上大部分出售的酥油是植物酥油，但真正的酥油是從羊奶或牛奶里提取的動物酥油；國內(nèi)比較合適的燈油是可以食用的百分百純度的芝麻油。非譯文內(nèi)容，僅供參考。）
3-ft Radius Free of Movement
半徑三英尺（0.9米）內(nèi)不要有人走動
Yoga recognizes that the human body is a microcosm of the larger cosmic macrocosm. The practice of yogasanas is about aligning the geometry of your system with the cosmic geometry. When such a powerful process is underway, there needs to be sufficient space for your energies to move. It is best to keep an area of 3-ft radius around you where there is no movement.
瑜伽指出人體是這個(gè)更大的宏觀宇宙的一個(gè)縮影。瑜伽體式的練習(xí)是將你系統(tǒng)的幾何結(jié)構(gòu)與宇宙的幾何結(jié)構(gòu)相校準(zhǔn)。當(dāng)這樣一個(gè)強(qiáng)大的進(jìn)程發(fā)生時(shí)，就需要有足夠的空間讓你的能量移動。最好在你周圍3英尺半徑范圍內(nèi)不要有人走動。
No Distractions – Music & Phones
沒有音樂和電話的干擾
When you practice yoga, you are aiming to shift your attention inward to the source of creation within you. Music or any kind of sound that directs your attention outward is a distraction when you want to do yoga at home. It is also best to keep your cell phone switched off or in silent mode. Keep this time just for yourself!
當(dāng)你練習(xí)瑜伽時(shí)，你的目標(biāo)是將你的注意力轉(zhuǎn)移到你內(nèi)在的創(chuàng)造之源上。當(dāng)你在家練習(xí)瑜伽，音樂或任何將你的注意力轉(zhuǎn)移到外在的聲音都會分散你的注意力。最好將手機(jī)關(guān)機(jī)或保持靜音狀態(tài)。把這段時(shí)間留給自己！
Love&Grace,
Sadhguru
愛與恩典
薩古魯
原文鏈接：
isha.sadhguru.org/yoga/yoga-for-beginners/yoga-at-home
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