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像婴儿一样呼吸 Breath like a Baby

2016-09-26 17:05:33 justyoga 38


Series Two 连载三
Please click here to view Series One and Series two

请点击查看连载一连载二


We have discussed in the previous episode about the important muscles in abdominal area, as well as the yoga asana explanations in relation to different parts of abdominal musclesIn this episode we will  continue discuss about the various ways of breathing techniques that can contribute to a healthy abdomen.
前两期我们讲到不同类型的腹部肌肉,以及针对不同的腹肌瑜伽体式练习,这一期我们会继续讨论如何通过呼吸来培养一个健康的腹部。

Right Breathing ,Right Abdomen:
正确地呼吸 ,正确地使用腹肌

The transversus abdominus also plays an important role in maintaining a toned abdominal wall. You engage this muscle when coughing, sneezing, or exhaling forcibly. Unlike the other three abdominal muscles, the transversus doesn't move your spine.
腹横肌对于我们保持健美的腰身也起着重要作用。当你咳嗽、打喷嚏、或用力呼气的时,都会用到腹横肌。和另外三层腹肌不同,腹横肌不能使脊柱运动。


Perhaps the most effective means of exercising it entails working with the breath. Pranayama practices involving forceful exhalations, like Kapalabhati andBhastrika(called by a variety of English names, including Breath of Fire, Skull Shining, and Bellows Breath) provide an excellent workout for the deep transversus.
可能最有效的锻炼腹横肌的方式需要通过呼吸来进行。那些需要用力呼气的呼吸法包括圣光呼吸法(也叫火呼吸)风箱呼吸法都可以锻炼到深处的横肌。
To feel this muscle contract, stand with your feet shoulder-width apart, bend your knees slightly, and place your fingers on your sides, just below the rib cage. Now cough and feel the muscles under your fingers contracting forcefully. To contract this muscle even further, try this: Rest your hands on your thighs. Take a full breath, and then exhale completely while contracting your abdomen to expel the last bit of air from your lungs. Then, without drawing in any new air, begin counting aloud: One, two...etc. You will experience your transversus constriction around your waist tightly, like a belt. Before the lack of oxygen becomes uncomfortable, relax your abdominals and allow the air to draw in slowly.
如果你想要感觉腹横肌的收缩,双脚与肩同宽站立,微微弯曲双腿,把双手放在身体两侧肋骨下面的位置,然后咳嗽,你的手指就能感到横肌的强烈收缩。如果你想让肌肉收缩的更强烈,就把手支撑在大腿上,深吸气,然后让腹部收缩的同时完全的呼气,让肺部不留一点点气,然后在不让空气进入肺部的前提下,大声的数数:一、二、三、…. 你就能感受到横肌在腰部的强烈收缩,它就像一条紧绷在身体上的腰带。在缺氧而让你感到不适之前,放松你的腹部,让你的身体慢慢的吸气。

This important classic yoga exercise is called Uddiyana Bandha (Up-ward Abdominal Lock). As you begin to grasp it, you can try further traditional exercises like Agni Sara Dhauti (Cleansing through Fire) and Nauli (Abdominal Churning), which are used to massage the abdominal organs.
这个重要的也是传统的瑜伽练习叫腹部收束法(腹肌上收的锁印)。当你开始掌握这一收束法时,你可以进行更深入的传统练习,比如火质扩张(通过火质清洁),还有瑙力(腹部搅动),来按摩腹腔的内脏器官

People who work with the breath—singers and woodwind musicians, for instance—know it's connected to the belly. Your diaphragm lies at the base of your lungs, directly over your liver and stomach. When your diaphragm contracts, it moves these organs out of its way, pushing your belly out slightly.
需要用呼吸进行工作的人,比如歌手和木管乐演奏家,都明白呼吸和腹部是相关联的。你的横膈膜在肺部底端,肝脏和胃的正上方。当横膈膜肌肉收缩时,它会使这些内脏器官离开原来的位置,而使你的腹部微微鼓起。
 If you breathe primarily by using the muscles of your rib cage, without taking advantage of the diaphragm's power, you're limiting your breath to accessory muscle groups too weak and inefficient to fill your lungs completely. But if your abdominal muscles don't release, your diaphragm can't descend fully. That's why yogis balance abdominal strength with flexibility.
如果你主要靠肋骨间的肌肉来呼吸,而没有利用横膈膜肌肉的力量,那么你就把你的呼吸局限在辅助肌肉群了。这种过于微弱,不够有效的呼吸方式不能让氧气完全填满你的肺。但是,如果你的腹肌不放松,你的横膈膜肌肉就不能完全地下沉。这就是为什么瑜伽士要在腹部的力量灵活性之间找到平衡的原因。
Keep in mind thatdeep diaphragmatic breathing does not entail pushing your belly out deliberately.Full belly breathingjust requires a naturally alternating engagement and release. To assure deep diaphragmatic breathing, first engage the abdomen in a complete exhalation, and then allow your lungs to fill up naturally, relaxing the abdomen but not pushing it outward. 
This fluid interplay of abdominal muscles and lungs provides an excellent focus for a meditation that you can use to complete your abdominal work.
请记住,深度的横膈膜式呼吸并不需要你有意地把肚子挺出来。完全的腹式呼吸只需要你把收缩和放松自然的交替。想要深度的横膈膜式的呼吸,首先要在完全呼气时收缩腹部,然后让你的肺部自然地吸气,放松你的腹部但不需要把腹部向外推。这种腹部肌肉与肺部的动态的相互作用,是你在做这种腹部练习时进行冥想的一个很好的冥想关注点。


Lying on your back in Savasana (Corpse Pose), breathe slowly and deliberately, sensing the strength of your inner core as your obliques and deep transversus muscles compress to expel the air from your lungs completely. Then enjoy the flow of oxygen that fills your chest as these muscles release, creating space for prana to stream into your heart like water flowing into a basin.
摊尸式仰面躺下,缓慢地、有意识地呼吸,当你的腹斜肌与腹横肌收缩使肺部的气体完全被排出的时候,去感受内在核心的力量,然后随着腹肌的放松,去享受氧气慢慢充满你的胸腔,让生命之气(prana)有足够的空间流入心田,就好像水注入盆中一样。


After a few minutes, allow your breath to resume its natural pattern. Observe it without criticism or effort. Imagine your abdominal cavity as the fluid container of your deepest wisdom and feel the energy at your navel radiating throughout your body.
几分钟之后,让你的呼吸回复自然。放松地、不带任何评判地去观察它。把你的腹腔想象成装满你的深层智慧的容器,并感受能量从你的肚脐发散到整个身体。

to be continued......
未完待续......
2016 Yoga Diksha® 
培训日程安排 Training Schedule 
2016.09 
中高级体式 (一) Advanced Asana Training (One)
2016.10 
高级调息及冥想培训 
Advanced Pranayama & Meditation Training 
2016.11 
恩迪亚舞蹈瑜伽 Nritya Dance Training
中高级体式 (二)  Advanced Asana Training (Two)
儿童瑜伽培训 Kids Yoga Training
2016.12 
吠陀占星初级 Vedic Astrology Training-level one

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