瑜伽专题

小麦

困难背部伸展式
辅助动作：前弯动作的各种暖身及拉筋动作。腰部及腹部的暖身及拉筋动作。后腿侧筋的拉筋动作。功能益处：这个姿势对于整个脊柱、神经系统和腹部器官、分泌腺会产生益处。由于身体的这样活动，可以治愈这方面的疾病。对于糖尿病患者也有很好的疗效，因为他促进了胰脏和内分泌腺的活动，从而改善胰脏功能，正常分泌胰岛素。能治愈背部和脊柱疾病，减轻胃痛，使神经系统功能回复正常。大幅度伸展背部及脊椎。强化胸部。消除腹部过多的赘肉。强化性腺与肾上腺。改善便秘。
方法一：平坐在地上或垫子上，两腿向前伸直，脚跟、脚趾并拢坐稳。脊柱、颈部、头部保持直立。双手垂直放在身体两侧。双臂向前伸直，和两腿平行。尽量保持身体笔直的前提下前倾，双手分别抓住两脚趾。头部下低到两肩之间，同时将气呼出。伸直脚趾，绷紧双腿，同时将头部置于两臂之间。双手双臂尽量前伸，保持此姿势，正常呼吸5次。
深吸气，尽量伸长头颈前弯，压迫腹部肌肉尽量往前移，直到双手手指在足背相扣。保持此姿势，正常呼吸5次。
吸气，手肘放到大腿两边，双手手指在足背相扣。这时头部下低到两膝盖下小腿上，保持此姿势，正常呼吸5次。放开扣脚手指，将双脚分开18英寸；两脚伸直放松，膝盖不要弯曲，深吸气，收缩肌肉，将前额部前弯，置于两膝盖间地上，同时伸直双手手臂，在背后伸展，手肘伸直，手指握住互扣，越过头部，尽可能向脚趾方向伸展。保持此姿势，正常呼吸5次。
方法二：.仰卧，吸气，同时双手往后伸直。缓缓吐气，上半身慢慢起身，前弯，将脸部置于两膝盖间，双手握住脚大拇指。　　.两脚伸直放松，膝盖不要弯曲。　保持此姿势，停息８秒钟。　.吸气，上半身起身，躺下，回复原来动作。次数：8次。
注意事项： 前弯时，腿要伸直，放轻松，膝盖勿弯曲，脚板垂直地面。　前弯时，尽量伸长身体，压迫腰部，头尽量往前移。　　头碰膝时，可能的话，手肘也碰地。腰部力量不足时，可以做简易背部伸展式，上半身不躺下，以坐正代替仰卧。（坐地面，两腿向前伸直，脚跟、脚趾并拢坐稳。脊柱、颈部、头部保持直立。双手垂直放在身体两侧。双臂向前伸直，和两腿平行。尽量保持身体笔直的前提下前倾，双手分别抓住两脚趾。如果这个姿势你根本抓不到脚趾，你可以尝试弯背，但是一定要保持腿部的平直。头部下低到两肩之间，同时将气呼出。伸直脚趾，绷紧双腿，同时将头部置于两臂之间。双手双臂尽量前身，保持6-10秒。手回放到大腿上，开始吸气。同时手掌沿着腿部慢慢收回，回复到预备姿势。休息大约5秒钟，重复练习5次。）此式与弓式配合做。肝、脾病患，盲肠发炎，疝气患者，不宜练习此式。凡背部受伤，或脊柱疼痛者，在练习过程中要放松身体，缓慢练习。

小麦

蝎子式

小麦

完全莲花坐

Etymology:
the Sanskrit term PADMA means "lotus", consequently the translation of PADMASANA is "The Lotus Pose". The asana was given this name because the way hands and feet are, while performing this asana resemble somehow to a lotus flower.

Another name for it is KAMALASANA. Some Yogic treaties use both denominations alternatively.

GENERAL GUIDELINES:

This asana was chosen to represent the whole Yoghic system, owing to its numerous and profound effects. Just as the lotus is considered the sacred flower of India, the yogis are represented most of the times sitting in Padmasana.

The traditional secret texts mention that the practitioner who can perform Shirshasana (the head-stand) for 30 minutes and Padmasana for a similar period of time, correctly, may consider himself/herself an advanced practitioner of the Hatha-Yogic system.

Moreover, it is important that you keep in mind that there are many yogic techniques starting with Padmasana. This asana may be performed also for techniques of focus, breathing, and meditation.

EXECUTION AND SUBTLE ENERGY EFFECTS:
In order to practice hatha yoga you need to have experienced supervision; also, being part of a yoga practice group helps. Some asanas have medical counter indications - we urge you not to consider this site a guide to the practice of hatah yoga. We chose not to publish this information on the SivaSakti.COM website; you can find it in the yoga classes organized by our school.










BENEFICIAL EFFECTS
This asana is referred to as one of the most efficient in Hatha-Yoga. In the traditional texts, it is mentioned with SIDDHASANA (the Perfect Pose). In Hatha Yoga Pradipika, chapter 1, the great Yogi Swatmaratma says:

"Place the right foot on the left thigh and the left foot on the right thigh, and grasp the toes with the hands crossed over the back. Press the chin against the chest and gaze on the tip of the nose. This is called the Padmasana, the destroyer of the diseases of the Yamis.

Place the feet on the thighs, with the soles upward, and place the hands on the thighs, with the palms upwards.

Gaze on the tip of the nose, keeping the tongue pressed against the root of the teeth of the upper jaw, and the chin against the chest, and raise the air up slowly, i.e, pull the apana-vayu gently upwards.

This is called the Padmasana, the destroyer of all diseases. It is difficult of attainment by everybody, but can be learnt by intelligent people in this world.

Having kept both hands together in the lap, performing the Padmasana firmly, keeping the chin fixed to the chest and contemplating on Him in the mind, by drawing the apana-vayu up (performing Mula Bandha) and pushing down the air after inhaling it, joining thus the prana and apana in the navel, one gets the highest intelligence by awakening the sakti (kundalini) thus.

(N.B-- When Apana Vayu is drawn gently up and after filling the lungs with the air from outside, the prana is forced down by and by so as to join both of them in the navel, they both enter then the Kundalini and, reaching the Brahma randra (the great hole), they make the mind calm.

Then the mind can contemplate on the nature of the atmana and can enjoy the highest bliss.)

The Yogi who, sitting with Padmasana, can control breathing, there is no doubt, is free from bondage."

This asana is indicated for the awakening and development of latent physic, psychic, mental and spiritual forces.

During the practice of this asana, the practitioner obtains easily a state of profound meditation, contemplation, worship or prayer.
Its persevering practice leads to the revelation of the Supreme Self, Atman, and it makes possible a beatific state of communion/fusion with the Divine (SAMADHI).

While performing Padmasana, the trunk, head, hands and feet form the shape of a pyramid, and this is one of the causes of this asana''s amazing effects.

Some yogis consider that when a person is capable of practising it for 15 minutes, without pause, he/she may approach the Pranayama techniques. Padmasana cures constipation, indigestion and flatulence.

It cures the pains in the joints, especially the ankles and knees, and it tones the thighs.
The position of the feet determines the rhythm of the blood flow, which will be, consequently reduced in the feet and more intense in the pelvic area and abdomen. The heart will push the arterial blood meant for the feet through the abdominal aorta, and the organs situated in the lower side of the abdomen (the genitalia, kidneys, colon, etc.) will benefit because of this supplementary flow of arterial blood. These organs are thus tones and regenerated.

This asana is highly useful for the women, as it tones the uterus.
It leads to a better digestion, if practised daily.
It also facilitates a very good control over the sexual potential energy.

Those who wish to be successful in the practice of Padmasana must be patient and assiduous. One must never force when practising Padmasana. If you force, you may break the ligaments from the knees, ankles, or you may even have a menisc fracture.

IMPORTANT NOTE:
Before practising this asana, ALWAYS begin with preparatory exercises!

PREPARATORY EXERCISES
The most effective preparatory exercise is:
Sit on the floor, feet stretched in front.
Bend your left foot.
Place the outer side of the left ankle on the palm of the right hand. The wrist supports firmly the heel. Now place the left hand on the inner side of the left knee.
Now press slightly the left knee, in a balancing movement, while the right hand lifts the left ankle in order to place it on the right thigh. This balancing movement will go on for 2-3 minutes and it will always stop at the slightest sign of pain.
The exercise will be then realised with the other foot.
If one joint is more rigid than the other, insist on it.
This exercise acts simultaneously on the coxo-femoral joint, the ankle and the knee joints, making them more flexible.
Another efficient technique for obtaining a better flexibility of the feet is Bhadrasana, the Throne Pose.

小麦

技法：
    直立。右腿向后屈曲，尽量抬高右足。
    以右手抓体右踝。左臂向上向前伸展。
    用左手作下巴目达术凝视左手。
时间：
    在每腿上练习最后体位，时间越长越好
意守：
    心灵在眉毛中央。
效益：
    此姿势平衡神经系统，有助于身体的控制力，精力的集中，并使双腿柔软。

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三角式

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拜日式
拜日式為習瑜珈者必須練的基本姿勢，它可以視練習者的程度分為簡易式及變化式，通常行二遍作為深度暖身。如行十二遍則如同上一

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瑜伽食物观(zt)
饮食在瑜伽体系中占有决定性的地位。这是因为食品的种类和质量直接影响人的肌体，和精神状况。饮食不得当，也不对饮食原则进行了解，这样便逐渐的对个人的肌体和精神产生了不良的影响，续而不良的饮食习惯是它的思想、行为、外在表现、自然而然的无法称心如意。

    瑜伽把食物分为惰性食物、变性食物、悦性食物。

惰性食物：是容易引起怠慢、疾病和心灵迟钝的食物此类食物对心灵有害，对身体无益。源自印度国王罗加的吃饭方式，据说在印度王室的饭桌上，通常要摆放五六十种菜肴，这些菜的烹饪是经过煎炸、烘烤的；有些使用了咖喱粉做调料，味道很浓；这些对瑜伽者是极不合使的，因为这会使他身体发胖，增加额外的体重，饭后较长的一段时间内会感到积滞怠惰，而性情易于激动暴躁。它包括：一切肉类、蛋、洋葱、菇类、菌类、芥末、葱蒜等，麻醉型饮料、烟草、毒品等一切有麻醉性可吸入用的和不新鲜、陈腐的食物。

变性食物：能够提供能量，有一身体但不利心灵的食物。经常使用会引起身心浮躁不安。如浓茶、强烈调味品、酱油、白罗卜、海带、巧克力、可可、汽水、过多的香料和食盐、辣椒，凡喜爱这类食物的人，大部分性格粗鲁、脾气暴躁、喜好争斗、固执己见。这类食物同样不适合瑜伽者。

悦性食物：这类食物色香味美，富于营养，很少选用香料和调料，烹饪方法简单。食用这些食物可以培养高贵的情操，使身体变得健康、纯洁、轻松、精力充沛、使心灵宁静而又愉快，有益身心。这类食物创造了更精细的、更敏锐的身体和精神系统。它包括一切水果、大部分的蔬菜、一切的豆制品、牛奶和乳类制品、坚果、温和香料和适度绿茶，全部的谷类制品等。

    观察食物的属性除了在种类上区分外，更应依据烹饪的方法，有时一种蔬菜也可以被做的变成惰性食物。瑜伽看重食物的品质和更富于营养，认为食物使人发胖是不正确的，这种极端的看法会对人产生有害的影响。一个人如果按照瑜伽饮食方法安排自己的生活，她一定会达到减肥或增肥的目的，而对身体健康毫无伤害。

    瑜伽者认为，为了身体健康，心灵的平静，要多吃悦性食物，少吃变性食物完全不吃惰性食物，如果过量饮食等于食用惰性食物。屠杀后的动物无论怎样处理，都无法彻底驱除死亡生命的“尸毒”；同时过多的食肉易引起癌症、高血压和心脏病等顽症。人类各种特征看来都于食果类动物类似，于食草类动物相似，人类的天性本来就不是趋向食肉的。

    对于想要获得灵性的人来讲，素食是很有裨益的。一些坚果和种子的蛋白质含量和肉类一样多，但却不含有更多的热量。只要综合谷类和豆类，人们也可也创造出完全蛋白质的食物。素食的人较少的产生便秘、痔疮、高血压，此外还拥有较长的生命，同时在老年时，能够正常和正确的思维，明智的讨论问题。瑜伽者举例说：当老虎和大象打斗时，老虎无法持续两个小时以上，但大象可以持续战斗三天。

    食物煮的不够熟或是捣得不够烂，便会产生消化为题，咀嚼食物越彻底，所得到营养和能量越多。如果一个人像要减轻体重，但却不想缩减食物，那末它可以试试一而再，再而三的咀嚼食物，至少三十次以上。

小麦

瑜伽之入门讲座

http://www.dolc.de/bbs/showthrea ... 10&pagenumber=1

小麦

气功与瑜珈术、禅修有何异同？
佛教中虽无相当于本来意义的“气功”，但从现代广义的气功而言，在客观上瑜珈和禅修中都包含有类似气功的内容。

　　瑜珈，是梵文YOGA的音译，在佛典中汉语意译为“相应”，指控制自己身心令与某种东西相应（相契合，一致）。瑜珈是古印度各宗教对自我调制以锻炼身心的功夫的统称，佛教亦称其禅定为瑜珈。修禅定者被称为瑜珈行者，或瑜珈师。佛教密宗的修练方法更多以瑜珈命名。在印度，至今仍将各种修练方法统称为瑜珈，不过有了一些变化，有多种精神内涵和锻炼姿势。近年来，由于它具有调节身心的特点，在世界上引起了重视，尢以欧美为甚。

　　禅修是指禅定的修习。禅为梵文“禅那”（DHYANA）的简称，汉译“静虑”、“思维修”，指在寂静的心态下思虑。定为梵文三昧（SAMADHI） 的意译，指摆脱散乱、昏沉的一切寂定心境。禅定合称是对佛教各种瑜珈的通称。需要指出的是，禅宗的“明心见性”功夫也被称为“禅”，有其特殊含义。禅修是佛家的一种修练方法，是指在安静的环境和正常的生活中，放下一切不必要的樊缘和杂念，集中精神，进行不断的修习。

　　气功与瑜珈术、禅修有很多共同点，比如，两者都是自我心身锻炼的方法，要求用调身、调息、调心的方法结合起来修习，以达到入静状态，使人在精神和智慧上获得多种益处，都能祛病健身，涵养道德，陶冶性情，并把它作为人们认识自身生命运动的新途径。虽然他们之间有很多一致性，但总的看来，气功与瑜珈术、禅修等仍有质的不同。气功研究的目的，在各阶段始终立足于现实人生，以使人类得到现实利益为宗旨。气功锻炼的目的，一般在于健身治病，养生益智，陶冶性情等。佛教徒修习瑜珈术、禅修的目的在于获得大智慧，摆脱烦恼，“了却生死”。至于防病、健身，只不过是修习过程中获得的副产品。同时，二者意守之境即“观”也不同，气功中意守多为有益于健康的某些景，而瑜珈、禅修所意守的都是会有一定宗教性的内容，例如念佛等。在佛教徒看来，一个人为治病健身延年，花费许多时间去练气功，不知佛家止观以了生死，是“拿金条当稻草使”。可见，人们练气功静坐与佛教徒禅修，从外表、方法上看起来无多大区别，但其主观信念却有质的不同。

yearer

最初发表由 小麦
[B]曾经有一阵子研究过佛教的东西，不是实在没有拈花微笑的智慧，只能说粗粗的了解些，这当中也看了关于《薄伽梵歌》的书，后来又看了《薄伽梵歌》，说实话，看懂的并不多，不过一些瑜伽在几千年前已经开始流行了，而佛教是后来才有的。佛教的创始人析伽牟尼曾经练习过瑜伽。所以真正理解瑜伽，还是很难的。

谁想看看这本书，可以留上EMAIL，我发给你，因为我实在不知道怎么把这个文件放在这里。 [/B]

谢谢小麦,我想要~~:p

我发悄悄话给你好不好? 可是你的信箱满了~~