Yoga for Air Pollution?
空氣污染，瑜伽有辦法
Pollution is one of the biggest challenges we face today. Governments across the world are fighting to solve this issue. There are certain things you can do, from the comfort of your living room, that can help make you air pollution proof. Yogic mantras have been known for centuries to help in strengthening the human respiratory system. The 'Pranayama' is the most powerful yogic weapon you can use to regularly combat pollutants. Here's a pranayama series and asanas to help.
空氣污染瑜伽是我們今天面臨的最大挑戰(zhàn)之一。世界各國政府都在為解決空氣污染這個問題而奮斗。當(dāng)然你可以做一些事情, 比如有一個舒適而空氣清新的客廳里,可以幫助你抵御空氣污染。幾個世紀(jì)以來,瑜伽唱誦被認(rèn)為幫助加強(qiáng)人類呼吸系統(tǒng)的健康。"Pranayama 呼吸控制法" 是你可以用來定期對抗污染物的最強(qiáng)大的瑜伽武器。這里我們介紹一系列呼吸控制法和瑜伽體式。
I. Kapalbhati
Every yoga practitioner's top choice, this is one of the most useful breathing exercises that help detoxify your entire system. For individuals who are suffering from breathlessness, this exercise helps in clearing out all the toxins from the frontal brain and lungs. Here are the basic steps to do this exercise:
Kapalbhati（卡巴拉巴提調(diào)息法）
每一位瑜伽練習(xí)者的首選, 也是最有用的呼吸練習(xí)之一, 有助于你身體整個系統(tǒng)的排毒。對于患有呼吸困難的人來說, 這個習(xí)練有助于清除額葉腦和肺部的所有毒素。以下是做這個習(xí)練的基本步驟:
1. Sit straight with your spine erect and cross your legs in front of you.
直坐并讓脊椎伸直，交叉你的雙腿
2. Take in a deep breath, exhale quickly and suddenly making a puffing sound while you do it. Focus on exhaling forcefully and not on the inhalation.
深吸氣, 在呼氣時迅速和突然地發(fā)出噴氣的聲音。專注于呼氣, 而不是吸氣。
3. When you exhale, draw your abdominal muscles inward simultaneously. Your abdomen should rise when you inhale and fold when you exhale.
呼氣時, 同時將腹部肌肉向內(nèi)拉。當(dāng)你吸氣的時候, 你的腹部應(yīng)該會上升, 當(dāng)你呼氣的時候, 你的腹部應(yīng)該會收進(jìn)去。
4. Continue this for another 2 minutes and then relax your body. "Kapalbhati involves a series of dynamic exhalations followed by submissive inhalations. Practicing it on a regular basis can boost energy and help cleanse the respiratory system. It strengthens the abdominal muscles, increases oxygen flow and can even improve digestion,"
繼續(xù)2分鐘, 然后放松身體。"卡巴拉巴提調(diào)息法涉及一系列動態(tài)呼氣, 然后是順從吸入。定期習(xí)練可以提高能量, 幫助凈化呼吸系統(tǒng)。同時也會加強(qiáng)腹部肌肉, 增加氧氣流動, 甚至可以改善消化"
II. Bhastrika
This breathing exercise not only aids detoxification of the system but also helps in providing energy to the body. The pollutants chance to remain in the body for long. Before they can be stored, they are removed immediately. However, that individuals who are experiencing breathing problems like asthma should practice this technique under guidance. Here's how to do Bhastrika in easy steps.
Bhastrika 風(fēng)箱呼吸法
這種呼吸練習(xí)不僅有助于系統(tǒng)的排毒, 而且有助于為身體提供能量。如果不及時排出污染物, 留在體內(nèi)很長一段時間。在我們的身體存儲它們之前, 我們可以把它們立即刪除出身體。不過, 有哮喘等呼吸問題的人應(yīng)該在專業(yè)老師的指導(dǎo)下練習(xí)這種技術(shù)。下面是如何在簡單的步驟：
1. Sit up tall, relax your shoulders, take a few deep breaths in and out from your nose. With each inhale, expand your belly fully as you breathe.
坐直，放松肩膀, 從鼻子里做幾次深呼吸。每次吸氣, 都要充分?jǐn)U張腹部。
2. Begin breathing by exhaling forcefully through your nose. Follow by inhaling forcefully at the rate of one second per cycle.
通過鼻子用力呼氣開始呼吸。以每個周期一秒的速度用力吸入。
3. Make sure the breath is coming from your diaphragm; keep your head, neck, shoulders, and chest still while your belly moves in and out.
確保呼吸來自你的橫隔膜; 當(dāng)你的肚子進(jìn)出時, 保持你的頭、脖子、肩膀和胸部位置不變。
III. Agnisara Kriya
The term means stimulating the digestive fire. The main purpose of Agnisara is to boost the metabolism and guarantee proper functioning of all of the abdominal organs. People tend to eat a great deal of junk food during holidays, even the food that we eat at home has some amount of toxins, Agnisara Kriya helps in keeping our abdomen clean from these toxins and to some extent even increase our immunity system. Here are simple steps to do this exercise:
Agnisara Kriya 火的擴(kuò)張法
這個詞的意思是刺激消化系統(tǒng)的火（即熱量）。Agnisara的主要目的是促進(jìn)新陳代謝, 保證所有腹部器官的正常運作。很多人在節(jié)假日會食用很多垃圾食品，即使是我們在家里吃的食物, 也有一定數(shù)量的毒素。Agnisara Kriya 有助于保持我們的腹部清潔這些毒素, 并在一定程度上甚至增強(qiáng)我們的免疫系統(tǒng)。下面是執(zhí)行此習(xí)練的簡單步驟:
1. Stand with knee bending, placing the hands on your knees and hunch your shoulders up.
站立并彎曲膝蓋, 雙手放在膝蓋上, 向上卷曲肩膀。
2. Inhale deeply and hold your breath. While holding the breath, bend your head forward and try to touch the chin to the chest.
深吸氣并屏住呼吸。屏住呼吸時, 向前彎曲頭部, 并嘗試下巴靠近胸部。
3. Pull the abdomen in (as if with a vacuum in the chest, bringing it as inwards as possible). Now the do just the opposite by expanding your stomach to the fullest. Repeat 10 times before taking a breath.
將腹部拉入 (好像胸部有真空, 盡可能向內(nèi)拉)。現(xiàn)在做正好相反的事情, 把你的胃擴(kuò)大到最充分的地方。在呼吸前重復(fù)10次。
4. Inhale and relax the shoulders slowly.
慢慢吸氣, 放松肩膀。
Adho Mukha Svanasana (下犬勢)
IV. Adho Mukha Svanasana (Downward-Facing Dog Pose) (Two minutes)
This yoga pose offers a number of health benefits. It resembles a dog in a forward bending position. It improves blood circulation to the head, thereby stimulating hair growth. It also compresses the abdominal muscles, thereby improving digestion and also stretches the neck and spine to relieve stress. Practice this every morning on an empty stomach to get the most of its benefits. Hold on to the position for 1 to 3 minutes each time you practice it.
Adho Mukha Svanasana (下犬勢)
這個瑜伽姿勢提供了很多健康方面的好處，姿勢就像一只向前彎曲的狗。
此體式可以改善頭部的血液循環(huán), 從而刺激頭發(fā)生長。它還壓縮腹部肌肉, 從而改善消化, 還伸展頸部和脊椎, 以緩解壓力。每天早上空腹練習(xí)可以得到最大的好處。每次練習(xí)時, 堅持這個位置1到3分鐘。
V.Bhujang Asanaa (Cobra pose, Two minutes)
Lie down on your back, keep your hands in line with your elbows. Inhale and bring your head up, chest up, pointing your chin to the ground. Your elbows should be slightly bent. Stay in this position and breathe, inhaling and exhaling deeply, opening up your chest.
Bhujang Asanaa 眼鏡蛇式
眼鏡蛇式 (兩分鐘) 躺在你的背上保持你的手與你的肘部一致。吸氣, 抬起頭, 把胸部抬起來, 把下巴指向地面。你的肘部應(yīng)該稍微彎曲。保持在這個位置, 深呼吸, 吸入和呼氣, 打開你的胸部。
Matsya Asana (Fish Pose, 魚王式)
VI.Matsya Asana (Fish Pose, Two minutes)
Lie on your back and tuck your arms underneath your body. Inhale, lift your head and chest up and then arching your back rest the crown of the head on the ground. Use your elbows to maintain balance.
Inhale and exhale deeply opening up the chest.
魚王式(兩分鐘) 躺在你的背上, 把你的胳膊塞到你的身體下面。吸氣, 抬起你的頭和胸部, 然后把你的背部拱起, 頭冠放在地上。用你的肘部來保持平衡。吸氣和呼氣深深地打開胸部。
Anuloma viloma (Nadi shodana，左右鼻交替呼吸法)
VII.Anuloma viloma (Nadi shodana,Two minutes) 左右鼻交替呼吸法(兩分鐘)
Sit in a comfortable posture with your spine straight, close your eyes and take a few deep breaths.
舒適坐姿保持脊椎伸直, 閉上眼睛深呼吸。
The fingers of your right hand should be in the nasika mudra- the index finger and middle finger curled into the palm and the other three fingers pointed outwards. Bring your right hand to your nose, keeping the left hand on your knee.
你右手的手指應(yīng)該在 nasika mudra手印-食指和中指卷曲到手掌和其他三個手指指向外。把你的右手放在鼻子上, 把左手放在膝蓋上。
Inhale from your left nostril, keeping the right nostril shut and then close both nostrils, retaining the breath for a few seconds.
Nasika mudra 手印
從左鼻孔吸氣, 保持右鼻孔關(guān)閉, 然后關(guān)閉兩個鼻孔, 屏住呼吸幾秒鐘。
Exhale completely from the right nostril.
從右鼻孔完全呼氣。
Breathe in from the right nostril, retain the breath for a second and exhale completely from the left nostril. This is one round, continue for two minutes.
從右鼻孔吸氣, 屏住呼吸一秒鐘, 從左鼻孔完全呼氣。這是一輪, 繼續(xù)兩分鐘。
Just Yoga instructor: KIRAN mysuru
mail-id: yogakirana108@gmail.com
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