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启动“自我研习”,教你开发一个属于自己的家庭瑜伽习练序列
2019-05-05 亚协体育


如何启动“自我研习”?

学会开发一个属于你的瑜伽体式习练序列

ZAIHENDUORENDEYINXIANGLI,JIATINGXILIANSHIYOUHENDUOXILIANJINGYANDERENCAINENGWANCHENGDESHI,ZIRENWEIJINGYANBUZUDERENHUIBENNENGDIPAICHIJIATINGXILIAN,ZONGJUEDEZHIYOUZAIZHENGSHIDEYUJIAKETANGCAINENGKAISHILIANXI。

 

QISHIJIATINGLIANXIHENZHONGYAO,TAYEBUXIANGWOMENXIANGXIANGZHONGDENEIYANGKUNNAN。XIANGFAN,TONGGUOJIATINGXILIANWOMENHUISHOUYILIANGDUO,JIANGJIATINGXILIANYUSHENGHUOJIEHEDELIANXIYESHIYIZHONGYOUQUXUEWEN。

 

YUZHONGGUODEQINGKUANGBUTONG,YINDUXILIANZHEGENGDUODESHIJINXINGGERENLIANXI,B.K.S.AIYANGGEDASHISHENGQIANJIUHEXUESHENGMENYIQIZUOGERENLIANXI。ZHUMIFANDEJIANXI,DASHIDOUBULANGFEI。

 

RUGUONISHIYIGEYOUJINGYANDEXILIANZHE,JIATINGXILIANSHIBIBUKESHAODESHIER。GANGMAIRUYUJIAKETANGXUEXIBUJIUDECHUXUEZHE,ZAIZHUANZHU、QIECHIZHIYIHENGDEJIATINGXILIANDANGZHONG,SHENZHIGENGRONGYIHUOYI。

 

RUGUONIMEIYOUBEIZHUANYEYUJIALAOSHIZHIDAODEJINGYAN,BUTAIJIANYIXIAOHUOBANMENZAIJIAZIZHUXILIAN,YUJIASHIZHUANYEJINGZHUNDELIANXI,CUOLEJIUSHIDALA。

 

(文末附上一个家庭体式序列示例)

 

 

上海快3The fire of yoga must remain burning without smoke in the spiritual heart throughout the practice, the sadhana(YIZHIYOUYISHIDEZIWOXIUXI).

ZAIZHENGGEXILIANHEXIUXIZHONG,YUJIAZHIHUOBIXUZAILINGHUNSHENCHUBAOCHIRANSHAO,BUDAIYILVYANWU。

上海快3—— Geetaji.S.Iyengar 

 

 

初学者如何来开发一个家庭习练序列

 

SHOUXIANYIYIGESHUXIQIESHUSHIDEYUJIATISHIKAISHILIANXI,NIXUYAOZHIDAORUHEJINRUBINGQIEBUSHITAINANYIWEICHI,LIRU:SHANSHI Tadasana,SHUJIAOSHI Supta Baddha Konasana,YINGXIONGSHIQIANQU Adho Muka Virasana。

 

XULIEZHONGDECHANGGUIQISHITISHIJIANGCHENGWEILIANXIDECANKAODIAN,MEICIKAISHILIANXISHI,DOUHUIZHUYIDAOTISHIDEWEIXIAOCHAYI。ZAILIANXISHI,NIKENENGHUIFAXIANZIJIBIZUOTIANGENGLEI、GENGJIAOZAOHUOGENGJIANGYING,KENENGHUIFAXIANZHUYILIRONGYIFENSANHUOHUNHUNYUSHUI,HUOZHEKENENGHUIGANSHOUDAOGENGDUODEPINGJINGHEZHUANZHUGAN。

 

NIKEYIJIANGZHEIXIEGUANCHAJIEGUO,YINGYONGDAOJIEXIALAIDEJIATINGXULIENAIZHIDANGTIANDEZHENGGEYUJIALIANXIZHONG。LIRU,ZHIHOUDETISHILIANXIKENENGXUYAOSHIYONGGENGDUOFUJUZHICHENG,LIRUQIANGBIHUOYIZI,HUOZHEKEYIZAINENGLIANGJIAOSHAODERIZIXUANZEJINXINGGENGANJING、XIUFUXINGDELIANXI。

 

对于初学者而言,体式序列创建应当遵循你的课堂学习步骤,不应急切地追求习练效果而照搬一个较复杂的序列去练习。因为瑜伽所教给你的正是平衡和稳定,急功近利不是你应该做的,循序渐进才是。

 

NIYEBUYINGGAIBEIWANGLUOSHANGYIXIEXINYING、HUASHIDETISHIBIANPAISUOXIYIN,QUSUIYIGENGHUANXULIE。YAOZHIDAO,YIXULIEWENMINGDEASITANGJIAYUJIA,QIXULIEDEJINGSUIJIUBAOKUOZHONGFUXINGHEYIZHIXING,YIJIDAODAKEQIUDIBUDEXUNXUXING——NIWUFAJIANGXULIEZHONGDEDISANGETISHIZUODAOHEGE,SHIBUYUNXUJIANGXULIEDEDISIGETISHIJIARUDAOLIANXIZHONGDE。

 

回到如何开发序列上来,举个例子,山式 Tadasana - 下犬式 Adho Mukha Svanasana - 英雄式前屈 Adho Muka Virasana - 摊尸式 Savasana就可以作为你的第一个简单序列来练习。之后再根据你学习到的体式,循序渐进地增加到练习序列中,你将会在这个序列的日常研习中获得非常丰厚的经验。

 

If you learn a lot of little things, one day you may end up knowing a big thing.

YIXIAOSHI,CHENGDASHI。

上海快3—— B.K.S Iyengar

 

XULIEDEZUIHOU,YIBANSHIYIXIUFUXINGTISHILAIJIESHU,BIRUAIYANGGEYUJIAXULIEZHONGHENCHANGYONGDAODETANSHISHI Savasana,ZAINEILINIKEYIWANQUANFANGSONGBINGCHONGFENXISHOULIANXIQUDEDEHAOCHU。SHISHISHANG,MEITIANBANXIAOSHIZUOYOUDELIANXI,YIJIMEIZHOUYICIHUOYISHANGDEDINGQIYUJIAKECHENG,JIASHANGHEGEERZHUANZHUDELAOSHI,HUIJIDADIYOUYIYUNIDEYUJIAXILIANZHILU。

 

 

跨过初学者阶段又如何去开发一个家庭习练序列

 

上海快3GENCHUXUEQIDEXILIANXULIEYIYANG,XULIEKAISHIZUIHAOANPAISHIYONGDAJIROUQUNDERESHENTISHI,BIRUZHANLITISHI。XULIEDEZUIHOUYINGANPAIGENGANJINGDETISHI,BIRUZUOLITISHIHUOYANGWOTISHI,ZHEIXIETISHIZAITOUNAOANDING、SHENTIDEDAOSHENZHANFANGSONGFANGMIANGENGWEIYOUXIAO。ZHEIYANG,XILIANJIUJIANGCONGHUOYUEBUFENZIRANFAZHANDAONEISHENGBUFEN。

 

RUGUONIRENWEIZIJIJINGYANYIJINGZUGOU,XIANGYAOCHUANGJIANZHANGQIDEQUANMIANXILIANFANGAN,ZHUYAOYOULIANGZHONGFANGFA。

 

一种方法是将一周分为具体的习练环节,激活性习练和修复性习练交替进行。例如,星期一、星期三和星期五,可以练习更有力的体式,比如站立体式、手臂平衡体式、后弯体式。星期二、星期四和星期六,重点练习坐立体式、前屈、扭转以及其它在地面完成的体式。星期日,可以专门练习修复性体式,让自己彻底放松。

 

一种方法上海快3是基础全面序列和专门的体式群序列(比如,各种后弯体式)交替进行。对于专门的体式群序列,可以先做几个热身体式,比如站立体式或手臂平衡体式,然后做基础的后弯体式,逐步增加难度到更高阶的后弯体式,这样,那一天的习练主要内容会涵盖简单的、中级的、高难的后弯体式。

 

上海快3LIANWANZHEIYANGDEZHUANMENXULIEHOU,KEYIHUIDAOJICHUXULIE,GUOYILIANGTIANZAILIANXILINGYIGELEIBIETISHIDEZHUANMENXULIE。

 

资深的老师会说,我们去瑜伽馆,还是“学”瑜伽;有能力和习惯在家里自己做了,那才叫“练”瑜伽。瑜伽八支的劝制(Niyama)中,包括了“自我研习”(Svadhyaya),和所谓的“自主学习”是否有点神似呢?

 

点击分享一下,给更多伽友带去帮助

 


 

上海快3FUSHANGYIGEANZHAOYISHANGFANGFAKAIFADEJIATINGXILIANXULIE:

(30FENZHONG)

 

上海快3Supta Baddha Konasana▽

Adho Mukha Virasana▽

Tadasana▽

Utthitta Trikonasana▽

Tadasana▽

Virabhadrasana Ⅱ▽

Tadasana▽

Utthitta Parsvakonasana▽

Tadasana▽

上海快3Parsvottanasana▽

Prasarita Parsvottanasana▽

上海快3Adho Mukha Svanasana▽

上海快3Viparita Karani▽

Savasana▽

 

1.Supta Baddha Konasana 仰卧束角式(5分钟)▽

2.Adho Mukha Virasana YINGXIONGSHIQIANQU(2FENZHONG)▽

3.Tadasana SHANSHI(1FENZHONG)▽

上海快34.Utthitta Trikonasana SANJIAOSHENZHANSHI(MEICEx2FEN30MIAO)▽

 

5.Tadasana☉(GUODU30MIAO)

 

6.Virabhadrasana Ⅱ ZHANSHI Ⅱ(MEICEx2FEN30MIAO)▽

 

上海快37.Tadasana☉(GUODU30MIAO)

 

8.Utthita Parsvakonasana CEJIAOSHENZHANSHI(MEICEx2FEN30MIAO)▽

 

9.Tadasana☉(GUODU30MIAO)

 

上海快310.Parsvottanasana JIAQIANGCESHENZHANSHI(MEICEx2FEN30MIAO)▽

上海快311.Prasarita Paddottanasana SHUANGJIAOSHI(1FENZHONG)▽

上海快312.Adho Mukha Svanasana XIAQUANSHI(1FENZHONG)▽

13.Viparita Karani DAOJIANSHI(5FENZHONG)▽

14.Savasana TANSHISHI(5FENZHONG)▽

QINGZHUYI:CIXULIESHIYONGYUYIJINGYOUYUJIAJINGYANHESHENTIJIANKANGDEXUESHENG。NVXUEYUANCHUYUYUEJINGHUOHUAIYUNQIJIAN,ZAIMEIYOUZIXUNLAOSHIDEQIANTIXIAQINGBUYAOLIANXI,YINWEIJINGQIHEYUNQILIANXIXUYAODIAOZHENGHEXIAOCHUYIXIETISHI(LIRU:JINGQIBUNENGLIANXIDAOJIANSHI)。

 

 

ZAIFUSHANGKAIFAJIATINGXILIANXULIEDEYIXIEYOUYONGJIANYI:

  1. LIYONGNIYONGYOUDEKONGJIAN,RANGXILIANBIANDEYUERONGYIKAISHIYUEHAO,KEYIZAICHUANGPANGBIANJIUPUSHANGYIZHANGYUJIADIAN;

  2. CONGJIANDANDETISHIKAISHI,XUNXUJIANJIN,BUYAORANGZIJIBEIGUOZHANGSHIJIANDEXILIANYIJIFUZADETISHIXULIEYAKUA;

  3. ANZHAONIDESHENGHUOJIEZOULAIXUANZEXILIANDESHIJIAN,RUGUONIHENNANZAOQI,BUYAOLIXIANGDIJIHUAZAIQINGCHENXILIAN;

  4. SHIJIANBUDUODEQINGKUANGXIA,BUYIDINGYAOZUOWANZHENGDEXILIAN,GUIHUAFENBIESHIHEDUANSHIJIANYUZHANGSHIJIANDEYUJIATISHILIANXI;

  5. ZUIHOUYITIAOJIANYI,DANGWOMENJIANJIANCHENGZHANG,BIXUJINGQIAODIPEIHESHENTI、SIXIANGDEBIANHUA,YUJIAXILIANYESHIYAOJINHUACHENGZHANGDE。

 

Namaste!

 

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