什么是拜日式瑜伽

什么是拜日式瑜伽

　拜日式是一种古老且为大家所熟知的强有力的瑜伽技巧，它是瑜伽姿势的综合，扎根于吠陀哲学。梵文名字“surya”指的是太阳，“namaskara”指“问候”。太阳象征精神意识，在古代，太阳每天都会受到敬拜。拜日的形式开始于远古时期，那个时候人类刚刚意识到自身和宇宙的精神力量。这种意识是瑜伽的基础。《太阳奥义书》中写到，将太阳神当作梵天敬拜的人会充满力量、积极活跃、智力超群、获得长寿。

　Surya namaskara is an ancient and well known powerful yogic technique and it is a combination yoga postures It’s roots can be traced to Veda philosophy of the Vedic tradition The Sanskrit name surya here refers to the sun and namaskara means ‘salutations’ The sun symbolizes spiritual consciousness and in ancient time was worshipped on a daily basis The origin of surya namaskara dates far back in to the earliest epochs of history, when human beings first became aware of a spiritual power within themselves, which is also reflected in the material universe This awareness is the foundation of Yoga Suryopanishad states that people who worship the Sun God as Brahman become powerful, active, and intelligent and acquire long life

　保持身体健康是我们生活的根本，因为它是实现生命目标的最好途径。如今压力重重的生活方式带来很多精神的压力和担忧，反过来会产生大量各方面无法解决的问题。例如身体和精神的紊乱，社会关系与人际关系的淡化，经济和情绪的困扰和青少年行为问题。

　It is our foremost duty to keep this body fit as it is the best instrument to reach the goal of life Today’s stressful lifestyle brings out mental tension and worries; which in turn creates a lot of insolvable problems at many levels, such as physical and mental disorders; weakening of social and interpersonal relationships; economic and emotional disturbances and behavioral problems in adolescents

　练习拜日式主要有两种的方法。一种是每侧12步，一种是每侧10步 ，每一步都伴有呼吸，例如吸气或者呼气。

　There are mainly two modes of performing Surya namaskara In one, there are 12 steps or counts and in the other only 10 in each round Each stage of Surya namaskara is accompanied by regulation of breath, ie Inhalation and exhalation

　练习拜日式的功效

　拜日式既不单纯是身体练习，也不仅仅是精神练习，而是两者的结合。这可以提升人类全方面的个性，几乎各个部位都会得到全面练习。它也适合各个年龄阶段的人练习，无论是青年人、成年人还是老年人。

　Surya namaskara is neither a mere physical exercise nor a mere spiritual practice: it is a happy blend of both This brings out development of all round personality of the human body Nearly all parts of the body receive excellent exercise and shape from this practice It can be practiced beneficially through out all stages of growth, maturity and old age

　对于青少年男女来说是一种福音，可以帮助管理情绪、精神和行为态度。

　It is a wonderful boon to the adolescent boys and girls, to manage their emotional, mental and behavioral attitude

　可以调节经期，促进荷尔蒙分泌正常，帮助上了年纪的女性唤回活力。

　It regulates the menstrual flow and sets right the imbalance in hormone secretion It is a revitalizing tonic to all elderly women

　中年和老年人可以通过练习拜日维持并提升健康。

　Middle and old age people can practice surya namaskara to maintain and to improve their positive health

　日常生活中压力大的职业人士可以每天练习20-30分钟拜日，帮助去除压力。

　A professional, whose work involves lot of stress, practicing surya namaskara for 20 to 30 minutes daily, helps them to reduce the stress

　刺激所有的`腺体，有效地帮助预防糖尿病，也是肥胖人群消耗脂肪的最好方式。想减轻体重的人群应该在练习拜日前30分钟喝一杯加少许蜂蜜的水。

　It stimulates all the endocrine glands in the body, useful in prevention of diabetes mellitus

　Sun salutation is the best way to burn the calories and thus useful in over obesity Those who wish to reduce weight should drink a cup of water mixed with a little honey about 30 minutes before performing surya namaskara

　去除呼吸道的废气，对呼吸道疾病非常好。多痰的人群应在拜日前将胡椒粉混合着蜂蜜吃。

　Empties the lungs from all traces of stale gases Thus useful in respiratory problems Those afflicted with phlegm diseases should eat a mixture of pepper powder and honey before surya namaskar

　在不导致心肌变形的基础上提高心脏功能。

　It improves heart functioning without straining the cardiac muscles

　刺激腹部器官，增强食欲，预防消化不良、便秘、腹泻等。胃肠气胀和风病的人群应该在练习拜日前30分钟喝一杯温水。

　It stimulates abdominal organs, promotes healthy appetite and prevents indigestion, constipation, diarrhoea etc Those suffering from flatulence and diseases of the wind should drink a cup of lukewarm water 30 minutes before taking up surya namaskara

　刺激肾功能，预防肾病。

　It stimulates kidney function and prevents renal problems

　规律练习的话，可以像要一样预防各种急性病。

　If practiced regularly, it acts like a medicine to prevent various acute diseases

　激发灵性中心，帮助练习昆达理尼瑜伽。

　Activates the chakras, (psychic centers) helps to practice kundalini yoga

　注意事项：

　尽管所有人都可以练习拜日式，但是还是要遵循以下的限制条件。

　Even though surya namaskara can be practiced by all, the practitioners should be aware of the following limitations

　至少在前三遍的拜日中，每个体位要缓慢。

　Go slow in the process of performing every asana, at least for three surya namaskara sessions

　八岁以下的儿童无需此种练习。

　Children under eight years of age usually do not need this practice

　经期感觉不适或者痛经的女性应避免练习。

　Women should avoid this practice during a heavy or painful period

　怀孕12周后才可以练习拜日。

　During pregnancy, surya namaskara can be practiced until the beginning of the 12th week

　建议所有人都不要过度练习。

　Elderly people are advised to avoid over exertion

　高血压、冠心病人群不应该练习。

　It should not be practiced by people with high blood pressure, coronary artery disease

　疝气、肠结核人群不应该练习。

　People with hernia, intestinal tuberculosis should avoid the practice

　间盘突出、背痛、坐骨神经痛和其它脊柱问题的应该在练习前先咨询医护专家和瑜伽理疗师。

　People with slipped disc, back ache, sciatica, and other spinal problems should consult medical expert and yoga therapist before commencing the practice

　绝不要在练习拜日式超出自己的能力范围，在已有的基础上每天多加一组拜日即可。

　Never perform surya namaskara beyond your capacity Add one surya namaskara per day in addition to your practice

　练习时间：

　在清晨或者太阳升起时练习非常有益处，因为阳光会去除练习者的疾病，让精神和身体受益。

　Practicing in the early morning or during sun rise, is very beneficial as sun rays makes the practitioner disease free and bestows on him/her both mental and physical benefits

　在太阳落山前练习可以让身体更加灵活，应该在空腹时以及如厕后练习。

　Practicing before sun set, helps the body to be more flexible This practice should be carried out in an empty stomach, after attending nature calls

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瑜伽中的拜日式A和B是指的一种瑜伽动作，属于初级入门的瑜伽动作，具体指的是：

拜日式A：

树式站立，双手合十胸前。喉呼吸。呼气，看鼻尖。

吸气，双手上举，看拇指；呼气，身体前屈，看鼻尖。

吸气，入上犬式，看眉心；呼气，入下犬式，看肚脐。

拜日式B：

喉呼吸。树式站立，双手合十胸前。呼气，看鼻尖。

吸气，屈膝举臂，看拇指；呼气，身体前屈，看鼻尖。

吸气，战士一式（左），看拇指；呼气，双手落地，平板式。

拜日式（太阳致敬式），瑜伽体位练习的初级入门方法，一般由十二个姿势组成，可用于热身，有利于舒展身体，平和内心。

拜日十二式，即是向太阳致敬的十二个姿势。古印度瑜伽师的一个练习方法。据说这是古印度人为感激太阳赐予人类光明和能量而创造的十二个姿势。所以做拜日式时，心中要满怀感激之情。

拜日式的梵文叫做surya namaskar，意思是向太阳致敬。

这是一套理疗体式，由12个动作组成，代表着对神明跪拜，也不一定是具体的某个神明，也可以是内在的自我。

这12式也是瑜伽的根基，练习拜日12式可以打下牢固的基础，是非常重要的体式，还可以给予身心稳定充足的能量，可以消除疾病，恢复身心平衡明静。

12个体式，依次是山式，展臂式，前屈，脊柱延展，新月，八体投地，眼睛蛇，下犬，反向新月，脊柱延展，前屈，展臂式，然后回到起点的站立山式。

呼吸一般是开吸收呼，上吸下呼，前吸后呼，所有的深入动作都是呼气，延展动作是吸气。

动作就是用专业的术语描述动作的要领，也可以加上体式的名称。

凝视点一般有9个，练习时看凝视点，会提升专注力，更容易集中，提升身心的平衡平静，保持头脑的清晰；没有凝视点，容易涣散游离，无法集中。

九个凝视点分别：眉心，鼻尖（斜前方），肚脐，大拇指，远左，远右，天空（天花板），脚趾，指尖。

细节一般至少要讲2~3个点，或者关注学员的动作，去调整去强调。

拜日12世式的呼吸和凝视点，分别对应如下。

呼气站立山式准备看鼻尖   

吸气双臂向上展臂式看大拇指

呼气折髋向下前屈看鼻尖

吸气脊柱延展式看眉心

呼气左脚后侧一大步，脚掌小腿压实垫子，吸气双臂向上新月式看大拇指

呼气四脚板凳式八体投地看鼻尖

吸气眼镜蛇式看眉心或鼻尖

呼气下犬看肚脐

吸气双脚向前走，脊柱延展看眉心

呼气，折叠向下，前屈式，看鼻尖

吸气，展臂式，看大拇指

呼气，双臂向下，山式，看鼻尖

接下来我要讲8个体式的动作要领。

哈他拜日式

1双腿并拢，双手合十

2吸气双手上举

3呼气，往下折叠

4吸气右腿向后，膝盖着地，脊柱延展

5左腿向后，斜板式（屏气或呼气）

6继续呼气，膝盖着地，下巴着地，胸腔着地

7吸气，延展脊柱向上，保持手肘弯曲

8呼气，来到下犬式

9吸气，右腿向前，左膝盖着地

10呼气，左腿向前，折叠前屈

11吸气，双手上举向后

12呼气，回到双手合十的山式

这是第一个动作

两腿并拢站立，两手在胸前合十。吸气，两臂上举，上身至腰部起向后。

这是第二个动作

呼气，上身慢慢向前，尽量拉长后背，手接触地面或是放在腿上

吸气，两手着地，右腿向后，拉长后背吸气，上身继续向前，慢慢伸直两臂，上身向后

呼气，上身向前落下，两手十指张开贴地，左腿向后与右腿并拢两臂伸直支撑起身体，注意身体要呈一条直线不要塌腰或弓腰，保持5次呼吸。呼气落下上身，同时挺直两腿，脚跟尽量着地，臀部向上头在两臂之间，整个人像倒 v 字型，保持5次呼吸

注意事项

1拜日式由12个连续动作组成，练习者可依自己的身体状况，调整速度，等每个动作都十分熟练以后，再一次做完整套。

2每天需要重复练习3-5次，如果没有时间做其他的瑜伽动作，更要多做几次。