每天练瑜伽的最佳时间

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每天练瑜伽的最佳时间一:练瑜伽的最佳时间

　　瑜伽菜鸟们摸不清练瑜伽的最佳时间，只想着在有空时候，想做就做。这样随性练瑜伽的效果一般不会太理想。要想达到练瑜伽的最佳效果，就要把握早上和傍晚这两个练瑜伽的最佳时间。
　　早上练瑜伽能减脂
　　清晨空腹练习瑜伽耗损的能质来自于脂肪，而不是肌肉，经过一晚的休息和净化，已清除完肠道和膀胱的废物，此刻大自然聚集的能量最多，也是一天之中最安静的时刻，我们的精神是清醒而未被打扰，能集中在练习上。此时你最有可能深刻体会身体、心理和精神的联系与协调，以及瑜伽作为一项“身心灵的艺术”的魅力，在一天天的积累中，你会很快体会到自己的进步。这种规律的练习能让你从杂乱无序的生活状态中解脱出来，养成按时作息的良好生活习惯。身心的健康状况由此改善，只要每天坚持练习也能达到减肥瘦身的效果哦！而且清晨练瑜伽还可以提高一天的新陈代谢率。
　　傍晚练瑜伽更轻易
　　练瑜伽对身体的韧性有一定要求，如果身体不够柔软，一些动作做起来相对困难。没能最大限度做动作，减肥效果自然就不会很理想。傍晚6点到8点，体温最高，肌肉最柔软。这时候练习瑜伽，那些平时觉得困难的动作都会变得容易多。而且这时候经历了一天的工作，身体会感到僵硬劳累，这时练习瑜伽，能够拉伸躯体，让身心都得到放松。
　　上班族练瑜伽时间
　　对于朝九晚五的上班族来说，想通过练瑜伽减肥，就要学会合理利用零碎的时间。在清早起床和晚上入睡前利用 10~15 分钟练习瑜伽呼吸和冥想；午餐前和下午茶的工作间隙利用瑜伽体位活动头、 颈、 肩， 利用桌椅做一些原地的扭转和伸展。除此之外，周末的早晨放弃赖床的习惯，清晨的瑜伽练习能给你的周末生活一个精力充沛的开始;固定 参加周末的瑜伽课程， 生活会变得健康充实， 而这些良好的感觉会加强你坚持练习的决心和信心。

每天练瑜伽的最佳时间二:练瑜伽的最佳时间,你选对了吗?

作为古老又时尚的健身方式，瑜伽是无数爱美女性的“宠儿”，不过，你知道什么时候才是练习瑜伽的最佳时间吗?
　　越来越多人开始尝试瑜伽这种新颖的运动方式，既能塑形减脂，也能放松身心，不过对于瑜伽初学者而言，对瑜伽还是比较陌生的，今天小编就为大家介绍一下瑜伽的好处和练习的最佳时间。　　练瑜伽有哪些好处呢?　　1、一个女性坚持练瑜伽，能使胸部更加健美，曲线更加分明;也能使女性腰部柔软有力，能避免女性臀肌下垂;减少身体多余脂肪，有效减肥;可以增加女性腿筋弹性，使女性的腿更加休长美观。
　　2、女性长期练瑜伽，能有效舒缓人体肌肉和骨骼的疲劳状态，而且通过瑜伽呼吸法和各种体位姿势的锻炼，可以促进人体血液循环，人体关节更加灵活自如。　　3、女性练瑜伽，通过对身体扭、挤、拉、伸等动作姿势，能够使身体经络与气血通畅，机能得到强化。瑜伽还可以调节人的情绪，使人心态更加平和，青春常驻。
　　4、经常进行瑜伽练习的人可使日常饮食恢复正常，有效减肥。通过瑜伽的修炼，让你的意志更加坚强，对美食的诱惑有更强的控制力，以达到有效减肥的目的。　　5、瑜伽通过梳理人体中的气流来达到调节心绪的目的，不但可以使人心情趋于平静，驱走烦躁，久而久之还能提升个人的观察力和判断力，能够让女性变得更加睿智聪慧，自信心更强。　　练习瑜伽的最佳时间是什么时候?　　一天当中的任何时候都可以练瑜伽，只是要注意需要空腹，饭后三到四小时以上最好，比如清晨，中午以及傍晚，或临睡前。每个人都应该根据自己的具体情况，选择一个最合适的时间来练习瑜伽姿势。
　　早晨做姿势练习可以唤醒你的身体，给身体带来氧气，让你一天都精力充沛。一般来说，选择早晨练习的人更容易坚持下来。但是，因为大部分人要上班或上学，早晨的时间毕竟有限，很多人也会选择午休的时候练习瑜伽姿势。　　如果你是上班族，那么午休的时候练习几个伸展姿势，就能帮助你减轻工作所带来的压力和紧张。另外一个练习姿势的好时间是傍晚时分。
　　在劳累了一天之后，姿势练习和语音冥想正好能让身心放松下来，为明天的工作或学习养精蓄锐。　　当然，也有很多人一整天都抽不出一大段时间来练习。在这种情况下，我们可以将练习分成两到三次来完成，每次花少量的时间既可。
　　睡前这段时间，其实适合练习瑜伽放松术，做简单的伸展，以平静身心为主，能够促进更快地入眠，并提高夜晚睡眠质量，让第二天的你精神倍棒。　　练习瑜伽最重要是身心合一，放松大脑，如果你是赶着上班，那我不建议你早上练习瑜伽。挑一个自己身心最舒畅的时间，不被琐事所烦恼，瑜伽锻炼的效果更明显哦~

每天练瑜伽的最佳时间三:练习瑜伽的最佳时间

Q:What is the significance of doing certain practices before sunrise or after sunset?
问：日出前或日落后进行特定练习的意义是什么？
Sadhguru: Practices like Surya Namaskar and Shiva Namaskar should happen at these times of transition, in the twilight zone between night and day. During the sandhya Kalas, around sunrise and sunset, everything is in a state of flux. If you practice at that time, your ability to transcend limitations is better because your life energies are in a state of flux. That is one aspect of it.萨古鲁：像Surya Namaskar（拜日式）和Shiva Namaskar这样的练习要在黎明或黄昏，也就是白天和黑夜的交替时段进行。在sandhya Kalas期间，也就是日出和日落前后的时段里，万物都在流动的状态。如果这个时候练习，你将能更好地超越局限，因为此时生命能量正处于流动的状态。这是一个方面。Generating Ushna
产生Ushna（热量）
 
Another aspect is that all these practices generate a certain amount of Ushna. There is no equivalent for the word “ushna” in English, but it usually gets translated as heat. Heat, not in terms of temperature but as one of three aspects – the other ones being sheeta and pitta – that control various functions in the human system. If you have excess ushna, or in other words, if your samat prana is high, you feel your body is hot, but if you take your temperature, it is normal. Ushna is not like having a fever – it is experiential heat.
另一方面，这些练习会产生一定量的ushna。Ushna 在英语没有相应的词，不过它通常可以被理解为热量。这个热量和温度无关，而是人体系统里控制各种功能的三个面向中的其中一个，其他两个是 sheeta 和 pitta 。如果你有过量的ushna （热量），或换句话说，如果你太阳热能很高，你将会感到身体是热的，但是，当你测量身体温度时候，它又是正常的。ushna（热量）不是身体发烧，而是感觉上的热度。
 
Samat prana or samana vayu is in charge of maintaining the warmth of the body. A yogi always wants to keep the body slightly on the warmer side because heat also indicates intensity and dynamism. If the body cools below a certain point, it creates inertia in the system. Almost all the practices are designed to take you to a somewhat higher realm than what people normally live at. A higher realm does not mean a higher level of metabolism. If the metabolism becomes high, you will exhaust yourself physically.
Samat prana 和 samana vayu 掌控着身体的热度。一个瑜伽士总想要让身体偏热，因为热量也意味着强度和活力。如果身体低于某个温度，系统会产生惰性。几乎所有的练习都是被设计来把你带到比常人更高的维度里。这不是意味着更高的新陈代谢。如果新陈代谢变高，你将在身体上耗尽自己。
 
When your energies are in a higher realm, your body will function at an easier pace. We can prove this to you in a matter of three to six weeks – if you do certain practices and get your energies to a certain level, your physiological factors will settle down and go at an easier pace. When your energies are low, your body tends to go at a higher pace to keep the life process going, which will deplete the system. If your bodily functions go at a certain speed, your mind will go crazy, and above all, it will reduce your lifespan.
当你的能量处在更高的维度里，你的身体将会运行得更自在。这点在3-6周内我们就可以向你证明：如果你做一些练习，你的能量提高到一定水平，你生理指标就会稳定下来，而且身体会处在轻松的水平运作。当你能量低时，为了保持生命运转，你的身体倾向以更高的速度运转，这将耗尽系统。如果你身体运行上升到一定速度，你的头脑会变得疯狂，更重要的是，这会降低你的寿命。
 
We are conscious that doing practices will raise the ushna in the system. If the temperature outside is high and the ushna rises beyond a certain point, it will cause cellular damage. That is why yogic practices are always to be done in the cooler hours of the day. Between day and night, there is a transition that reduces the friction within the system, and therefore, the practices will generate less ushna. Because yoga evolved in tropical climates in India, we always said that all yogic practices must happen before 8:30 in the morning or after 4:00 or 4:30 in the evening.
我们意识到，做瑜伽练习将会提升系统的ushna（热量）。如果外界温度是高的，而且ushna（热量）又提升到一定水平，这将引起细胞层面的损害。这就是为什么瑜伽练习总是在一天中温度较低的时间进行。在黑夜和白天交替时，会有一个过渡阶段，这个阶段身体系统的摩擦被降低，因此，瑜伽练习将会产生更少ushna（热量）。由于瑜伽是发展于热带国家印度，所以通常人们说，瑜伽练习要在早晨8:30之前，或下午4:00-4:30之后。
 
With yogic practices, you are trying to remold yourself. You may have great regard and respect for your parents, but you do not want to end up just the way they made you, or just the way they are. You want to be something different or something more. If you only psychologically and emotionally remold yourself, at some point in your life, you will fall back. There are many people who, when they were 18, said “No way!” and rebelled against their parents, but by the time they are 45, they walk, sit, talk, and behave like them, because mental changes will only go that far.
透过瑜伽练习，你是在努力改造你自己。也许你对自己父母很尊敬，他们使你成为现在的样子，但你并不想就此而已，你也不想就像他们那样。你想要有所不同，或者想要更好一些。如果你只是在生理和情感上改造自己，到了生命的某个点，你又会回到原来的样子。很多人在他们18岁的时候对父母很叛逆，认为绝不可能像他们那样，然而当他们45岁时，他们走路、坐着、说话的方式却像他们的父母，因为心理上的改变也就只能走这么远。
 
Attitudinal changes will not last. After some time, as life situations change and you become less conscious, you will fall back. If you say you are the way you are because your father was like that or because it is in your genes, you are saying you are a creature of the past. If you want to be a being of the future, it is necessary to remold the fundamentals of who you are. That is what we are trying to do with yogic practices – we want to remold ourselves into something entirely different.
光靠态度的改变是不能持久的。过一段时间，当生活情境改变，而你变得不那么有意识，你就会回到当初的样子。如果你说因为你的父亲是这样，因为你的基因是这样，所以你才是现在的这个样子，你等于是说你是过去的创造物。如果你想要成为一个面向未来的人，必须要改造你这个生命的基本面向。这就是我们要通过瑜伽练习来实现的--我们想要完全改造自己。
 
The best time of the day to do this is always the sandhya when the energies on the planet are going through a certain transition and the friction within the system is greatly reduced, which allows the remolding to happen more easily. There are other aspects to it, but these are the two most fundamental reasons why yoga is practiced morning and evening.
一天中练习瑜伽的最佳时间总是在sandhya （译者：日出日落前后），这个时候地球的能量正经历一些过渡，人类系统中的阻力大大降低，这使得改造更容易发生。关于这还有其他方面，但是这两个方面是瑜伽要在白天和晚上练习的最根本原因。
 
If you are looking for dramatic spiritual progress, you must do your yogic practices before sunrise, which usually means starting the practices at the Brahma Muhurta, which is at 3:40 a.m. At that time, there is a certain process that you will become naturally conscious of if you do your practices in a certain way. If you are doing asanas, once your biology adjusts itself to the planet’s biology, every morning, you will wake up by yourself between 3:20 and 3:40.
如果你想要巨大的灵性成长，你必须在日出前练习瑜伽，通常这意味着在Brahma Muhurta这个点，3:40开始练习瑜伽。在这段时间，如果你以某种方式练习瑜伽，你会自然变得有意识。如果你在做体式，一旦你的生物钟自己调整到与地球的生物钟一致，你将会自然每天在3:20-3:40之间醒来。
 
This is not a confession, but it is supposed to be a matter of pride for me – when I was a little boy, and even when I became a little older, I just could not wake up in the morning, no matter what. It took an hour-long effort from all the family members to wake me up. After some time, they gave up calling me because I anyway slept through all the calling. Since shaking did not work either, they would make me sit up – I would sit up and fall asleep again.
小时候的一个故事——这不是在认什么错，我理应是引以为豪的——当我还是一个小孩子，甚至大一点时，我无论如何都不能在早晨起床。全家所有人要花1个多小时时间来叫我起床。一段时间后，他们就放弃了，因为不管任何人怎么叫，我都能继续睡。因为他们怎么晃我也不起作用，所以他们就逼我坐起来，而我坐起来后就又睡着了。
 
Then they would drag me out of the bed. My mother would put toothpaste on the brush and give it to me. I would stick it in my mouth and sleep off. After I brushed my teeth, she would say, “Bathe before you go to school.” I would go into the bathroom, sit down there, and fall asleep. Once I was awake, you could not stop me, but waking me up was something else. If no one woke me up, I would sleep until noon time. Only when I got too hungry, I would wake up – otherwise, nothing else would wake me up.
然后他们会把我拖下床，我的母亲会挤好牙膏放在牙刷上给我，我会将它放在嘴里然后睡着。我刷完牙，她会说，在去学校前洗个澡，我会进入浴室，坐在地上，继续睡觉。但一旦我醒来，就没有人能阻止我，但要叫醒我又完全是另一回事，如果没人叫我起床，我会睡到中午。只有当我太饿了，我才会起床，否则，没有什么可以叫醒我。
 
I started practicing yoga at the age of 11, and after about 12 to 18 months, it began to happen, and has been so ever since, that when I first wake up and check the time, it is always just before 3:40. I may choose to get up or to lie down again depending upon what time I went to bed, but every day, no matter which time zone I am in, for at least one moment, I am awake at that time, because once you do certain things with your system, your biology is in sync with the biology of the planet. 3:40 is not a time that someone came up with – there is something within the human system that is connected to the planet and will make you come awake.
我11岁的时候开始瑜伽练习，12-18个月后，每天我第一次醒时，总是在3:40，一直到现在仍然如此。我可能会根据我什么时候睡觉选择起床还是继续躺下睡觉。但是，每天不管我在哪个时区，至少有一个片刻，我总是在那个点醒来。因为一旦你开始对你的系统做某些方面的努力，你的生物钟是就会变得与地球的生物钟同步。3:40不是某个人凭空想出的时间点，在人类系统与地球有某种东西是相连的，它使你在这个点醒来。
 
The Brahma Muhurta is the best time for you to do practices if you want to transcend your physical nature or know dimensions that we refer to as spiritual. But if you are looking just for physical health, then the sandhya kala around sunrise is the best time to do practices.
如果你想要超越物质属性，体验所谓的灵性维度，Brahma Muhurta 是你最好练习瑜伽的时间。如果你只是为了身体健康，那么日出前后的这个Sandhya时段是最好的练习时间。
图片内容：
一天中有几个特定的时间（练习）能为求道者提供特别的支持。五个意义最重大的时间：四个属于Sandhyas的时段，以及处于清晨的Brahma Muhurta。
 
Sandhyas指的是日出、中午、日落和午夜前后20分钟这四个时段，即：早晨5:40-6:20，中午11:40-12:20，傍晚5:40-6:20，午夜11:40-12:20。Sandhyas是一个过渡阶段，为进行平衡能量的练习提供契机。如果你是为了身体健康，日出的那个Sandhya是最好的。那些有家室的人应该避免在午夜的Sandhya时间练习。
 
Brahma Muhurta：这是一个很好的时间开始任何你已经被开启的sadhana（灵性练习）。这段时间从3:40am持续到3:50am。如果你想要巨大的灵性成长，并想要了悟所谓灵性的维度，就在这段时间练习。
 
Sandhyas 时间
sunrise（日出）5:40am-6:20am
noon（中午）11:40am-12:20pm
sunset（日落）5:40pm-6:20pm
midnight（午夜）11:40-pm-12:20am
Brahma Muhurta时间3:40am-3:50am
 

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