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瑜珈練習體會 - 拜日式
我相信全世界的瑜珈愛好者都非常熟悉和喜愛 “ 拜日式 ” 這套動作。據說是古代印度人清晨起床後，麵對地平線上那冉冉升起的太陽，為表達心中的膜拜之情創造了這一係列姿勢，以感激太陽賜與人類光明和能量。
當你開始做‘拜日式’時，你會想到生命的開始而充滿感恩的心，當太陽出來時，萬物才開始有了生命，從此，一元複始，萬象更新。在呼吸的配合下，十二個簡單的動作，舒展肢體，活化脊椎，促進周身血液循環，使頭部供血，供氧充足，增強記憶力，而且十二個動作都分別對身體的某個係統有益處，把它們連貫起來，就能把全身的各個係統調動起來，和諧完美地工作，既放鬆又振奮了我們的身體。如果每天能把這套動作做上幾遍，感覺真的是舒活筋骨，輕鬆舒展。 在練習‘拜日式’時，特別能從中感受到‘流 Flow ’，每一個呼吸都在替換著下一個動作，吸氣向上、吐氣向下、吸氣向前、吐氣向後，然後停留在‘下狗式 Downward facing dog ’ 保持 5 個深呼吸，感覺呼吸與動作之間的微妙關係，而這個關係將強烈的維持到最後。
我知道有些朋友希望了解瑜珈呼吸方法，我從網上查找了一些有關文章，因為匆忙，暫且摘錄與自己平時練習相關的一小段。若朋友們感興趣我們可以進一步探討和學習。
呼吸 Breath Ujjiyi
喉式呼吸是一種能帶來活力的特殊呼吸方法，它的方式是經由鼻子呼吸，並且吸氣及吐氣時會從喉嚨後方發出一種柔軟的聲息。它是將吸入的空氣先輕柔的在喉嚨後方流動，然後再到肺部。就是這個流動在喉嚨的聲音，被《星際大戰》裏的黑武士形容成 “ 風吹過樹梢、遠方的海洋、蛇的吐信、一首簡短的詩。 ”Ujjiyi 的意思是勝利，它是一種能帶來身體熱量的呼吸方式，最好隻用於你動作練習時，不要用於想把身體放鬆時。 ( 請在合格老師的指導下練習 ) 喉式呼吸法最主要的是在呼吸時去創造一種節奏並且能輕巧的駕馭它，這個聲音會變成讓心靈集中的經文，當我們學會呤聽呼吸的聲音，將會引導我們在瑜伽練習時更加的平靜。如果我們呼吸得太用力，呼吸將會變得太強迫；如果太輕微，呼吸很容易被思想所打斷。維持注意力在你的呼吸上，那麽每一次呼吸都是一次冥想。
“拜日式” 動作流程如下。相信朋友們長期練習下去一定能體會到這套動作的精華從而使自己身體充滿活力。
Sun Salutation |
Surya Namaskar, the Sun Salutation, is a series of 12 postures performed in a single, graceful flow. Each movement is coordinated with the breath. Inhale as you extend or stretch, and exhale as you fold or contract. The Sun Salutation builds strength and increases flexibility. Different styles of yoga perform the Sun Saluation with their own variations. However, the flow presented below covers core steps used in most styles.
For the series below, a single round consists of two complete sequences: one for the right side of the body and the other for the left.
On days when you think you have no time for yoga, try and do at least one or two rounds of the Sun Salutation. You'll feel the difference.
1. Mountain Begin by standing in Mountain pose, feet about hip width apart, hands either by your sides or in prayer position. Take several deep breaths. | 2. Hands up On your next inhale, in one sweeping movement, raise your arms up overhead and gently arch back as far as feels comfortable and safe. | 3. Head to knees As you exhale, bend forward, bending the knees if necessary, and bring your hands to rest beside your feet. |
4. Lunge Inhale and step the right leg back | 5. Plank Exhale and step the left leg back into plank position. Hold the position and inhale. | 6. Stick Exhale and lower yourself as if coming down from a pushup. Only your hands and feet should touch the floor. |
7. Upward Dog Inhale and stretch forward and up, bending at the waist. Use your arms to lift your torso, but only bend back as far as feels comfortable and safe. Lift your legs up so that only the tops of your feet and your ahnds touch the floor. It's okay to keep your arms bent at the elbow. | 8. Downward dog Exhale, lift from the hips and push back and up. | 9. Lunge Inhale and step the right foot |
10. Head to knees Exhale, bring the left foot forward and step into head-to-knee position. | 11. Hands up Inhale and rise slowly while keeping arms extended . | Exhale, and in a slow, sweeping motion, lower your arms to the sides. End by bringing your hands up into prayer position. Repeat the sequence, stepping with the left leg. |
