在家中练习瑜伽的几条重要建议

原创： 萨古鲁  Isha  3月27日

Here, we offer you some tips on how to do yoga at home.

在这里，我们为你提供一些如何在家练习瑜伽的建议。

Daily Practice at Home

保持日常的练习

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.

瑜伽使你实现自身的最大潜能——身体的、头脑的、情感和能量的。它需要你每天在家练习（最理想的是早上），这样当你进入到外在世界开展日常活动时，你会在每个方面都处于最佳状态。

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.

瑜伽传统建议每天练习瑜伽，至少持续一个曼陀罗的周期。一个曼陀罗周期大约是40天，在此期间，人类系统会完成一个生理周期。通过在家里练习一个曼陀罗周期的瑜伽，你可以在所有层面上稳固地建立起瑜伽的练习——身体、头脑和能量——并

练习瑜伽会在身体里产生很多热量或ushna。萨古鲁解释说：“如果外面的温度很高，而ushna（热量）超过了一定程度，它就会造成细胞层面的损伤。”所以最好在一天中温度较低的时间来做你的日常练习，比如早上和晚上。

A Practice Area

一个练习空间

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.

初学者最好在家里分配一块专门练习瑜伽的空间。当你每天都在同一个空间练习瑜伽，这个空间就会获得一种特性或能量，这对你的内在成长是有益的。

Light an Oil Lamp

点一盏油灯

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.

油灯提供光，并且能营造一种美好的氛围，但更重要的是，它在你家中营造了一种积极的能量场。开始练习瑜伽前点一盏油灯，会增强你的练习效果。（备注：灯油的选择——芝麻油、酥油和蓖麻油。目前国内出售的蓖麻油不知是否正宗；网上大部分出售的酥油是植物酥油，但真正的酥油是从羊奶或牛奶里提取的动物酥油；国内比较合适的灯油是可以食用的百分百纯度的芝麻油。非译文内容，仅供参考。）

3-ft Radius Free of Movement

半径三英尺（0.9米）内不要有人走动

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.

瑜伽指出人体是这个更大的宏观宇宙的一个缩影。瑜伽体式的练习是将你系统的几何结构与宇宙的几何结构相校准。当这样一个强大的进程发生时，就需要有足够的空间让你的能量移动。最好在你周围3英尺半径范围内不要有人走动。

No Distractions – Music & Phones

没有音乐和电话的干扰

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!

当你练习瑜伽时，你的目标是将你的注意力转移到你内在的创造之源上。当你在家练习瑜伽，音乐或任何将你的注意力转移到外在的声音都会分散你的注意力。最好将手机关机或保持静音状态。把这段时间留给自己！

Love&Grace,

Sadhguru

爱与恩典

萨古鲁

原文链接：

isha.sadhguru.org/yoga/yoga-for-beginners/yoga-at-home

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