YogainAmerica英汉双语[完美版]

2024-07-27 作者:

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Unit5

The term yoga es from a Sanskrit word which means yoke or union. Traditionally yoga is

a method joining the individual self with the Divine, Universal Spirit or Cosmic

Consciousness. Physical and mental exercises are designed to help achieve this goal, also

called self-transcendence or enlightenment. On the physical level, yoga postures , called

asanas, are designed to tone, strengthen, and align the body. These postures are

performed to make the spine supple and healthy and to promote blood flow to all the

organs, glands, and tissues, keeping all the body systems healthy. On the mental level,

yoga uses breathing techniques(pranayama) and meditation (dyana) to quiet, clarify, and

discipline the mind. However experts are quick to point out the yoga is not a religion, but

a way of living with health and peace of mind as its aims.

Yoga in America

Douglas Dupler

1. Yoga originated in ancient India and is one of the longest surviving philosophical

systems in the world. Some scholars have estimated that yoga is as old as 5,000 years;

artifacts detailing yoga postures have been found in India from over 3,000 B.C.

Yogis claim that it is a highly developed science of healthy living that has been tested

and perfected for all these years. Yoga was first brought to America in the late 1800s

when Swami Vivekananda. an Indian teacher and yogi, presented a lecture

on .meditation in Chicago. Yoga slowly began gaining followers, and flourished

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during the 1960s when there was a surge of interest in Eastern philosophy. There

has since been a vast exchange of yoga knowledge in America, with many students

going to India to study and many Indian experts ing here to teach, resulting in the

establishment of a wide variety of schools. Today, yoga is thriving, and it has bee

easy to find teachers and practitioners throughout America. A recent Roper poll,

missioned by Yoga Journal, found that 11 million Americans do yoga at least

occasionally and six million perform it regularly. Yoga stretches are used by physical

therapists and professional sports teams, and the benefits of yoga are being touted

by movie stars and Fortune 500 executives. Many prestigious schools of medicine

have studied and introduced yoga techniques as proven therapies for illness and

stress. Some medical schools, like UCLA, even offer yoga classes as part of their

physician training program.

2. There are several different schools of hatha yoga in America; the two most prevalent

ones are Iyengar and Ashtanga yoga. Iyengar yoga was founded by B.K.S. Iyengar,

who is widely considered as one of the great living innovators of yoga. Iyengar yoga

puts strict emphasis on form and alignment, and uses traditional hatha yoga

techniques in new manners and sequences. Iyengar yoga can be good for physical

therapy because it allows the use of props like straps and blocks to make it easier for

some people to get into the yoga postures. Ashtanga yoga can be a more vigorous

routine, using a flowing and dance-like sequence of hatha postures to generate body

heat, which purifies the body through sweating and deep breathing.

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3. Yoga routines can take anywhere from 20 minutes to two or more hours, with one

hour being a good time investment to perform a sequence of postures and a

meditation. Some yoga routines, depending on the teacher and school, can be as

strenuous as the most difficult workout, and some routines merely stretch and align

the body while the breath and heart rate are kept slow and steady. Yoga achieves its

best results when it is practiced as a daily discipline, and yoga can be a life-long

exercise routine, offering deeper and more challenging positions as a practitioner

bees more adept. The basic positions can increase a person's strength, flexibility and

sense of well being almost immediately, but it can take years to perfect and deepen

them, which is an appealing and stimulating aspect of yoga for many.

4. Yoga is usually best learned from a yoga teacher or physical therapist, but yoga is

simple enough that one can learn the basics from good books on the subject, which

are plentiful. Yoga classes are generally inexpensive, averaging around 10 dollars per

class, and students can learn basic postures in just a few classes. Many YMCAs,

colleges, and munity health organizations offer beginning yoga classes as well, often

for nominal fees. If yoga is part of a physical therapy program,' it can be .reimbursed

by insurance.

5. Yoga can also provide the same benefits as any well-designed exercise program,

increasing general health and stamina, reducing stress, and improving those

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conditions brought about by sedentary lifestyles. Yoga has the added advantage of

being a low- impact activity that uses only gravity as resistance, which makes it an

excellent physical therapy routine: certain yoga postures can be safely used to

strengthen and balance all parts of the body.

6. Meditation has been much studied and approved for its benefits in reducing stresses-

related conditions. The landmark book, The Relaxation Response, by Harvard

cardiologist Herbert Benson, showed that meditation and breathing techniques for

relaxation could have the opposite effect of stress, reducing blood pressure and

other indicators, Since then, much research has reiterated the benefits of meditation

for stress reduction and general health. Currently, the American Medical Association

remends meditation techniques as a first step before medication for borderline

hypertension cases.

7. Modern psychological Studies have shown that even slight facial expressions can

cause changes in the involuntary nervous system; yoga utilizes the mind/body

connection, that is, yoga practice contains the central ideas that physical posture and

alignment can influence a person's mood and self-esteem, and also that the mind can

be used to shape and heal the body. Yoga practitioners claim that the strengthening

of mind/body awareness can bring eventual improvements in all facets of a person's

life.

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8. Yoga can be performed by those of any age and condition, although not all poses

should be attempted by everyone. Yoga is also a very accessible form of exercise; all

that is needed is a flat floor surface large enough to stretch out on, a mat or towel,

and enough overhead space to full raise the arms. It is a good activity for those who

can't go to gyms, who don' t like other forms of exercise, or have very busy

schedules. Yoga should be done on an empty stomach, and teachers remend waiting

three or more hours after meals. Loose and fortable clothing should he worn.

9. Beginners should exercise care and concentration when performing yoga postures,

and not try to stretch too much too quickly, as injury could result. Some advanced

yoga postures, like the headstand and full lotus position, can be difficult and require

strength, flexibility, and gradual preparation, so beginners should get the help of a

teacher before attempting them.

10. Yoga is not a petitive sport; it does not matter how a person does in parison with

others, but how aware and disciplined one bees with one's own body and limitations.

Proper form and alignment should always be maintained during a stretch or posture,

and the stretch or posture should be stopped when there is pain, dizziness, or fatigue.

The mental ponent of yoga is just as important as the physical postures.

Concentration and awareness breath should not be neglected. Yoga should be done

with an open, gentle, and non-critical mind: when one stretches into a position, it

can be thought of as accepting and working on one's limits. Impatience,

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self-criticism and paring oneself to others will not help in this process of

self-knowledge. While performing the yoga of breathing (pranayama) and meditation

(dyana), it is best to have an experienced teacher, as these powerful techniques can

cause dizziness and disfort when done improperly.

11. Although yoga originated in a culture very different from modern America, it has

been accepted and its practice has spread relatively quickly. Many yogis are amazed

at how rapidly yoga's popularity has spread in America, considering the legend that it

was passed down secretly by handfuls of adherents for many centuries.

12. There can still be found some resistance to yoga, for active and busy Americans

sometimes find it hard to believe that an exercise program that requires them to

slow down, concentrate, and breathe deeply can be more effective than lifting

weights or running, However, ongoing research in top medical schools is showing

yoga's effectiveness for overall health and for specific problems, making it an

increasingly acceptable health practice.

“瑜伽〞这个词源于梵语，意思是“结合〞或“联合〞，传统上瑜伽是一种把个人和神，万物之灵或无穷的意识联合在一起的方法。为了帮助到达这个也被称为“自我超越〞或“启蒙〞的目的，设计了身体上和精神上的锻炼方法。在身体上，设计了各种瑜伽姿势来使人的身体结实、强壮，有协调性，练习这些体位能使脊柱变得柔软安康，血液更通畅地到达各器官、腺或人体组织，从而使身体各系统更安康穹在精神上，瑜伽使用呼吸法和冥想使心境平和、澄净，精神得到很好的修养。但是专家们很快指出瑜伽不是一种，而是将安康与平和的

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心境结合在一起的一种生活方式。

瑜伽在美国

道格拉斯·多普勒

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瑜伽起源于古印度，是世界上最古老的哲学体系之一。一些学者估计，瑜伽至少有5,000年的历史；印度曾出土过3,000年前的表现瑜伽姿势的手工艺品。瑜伽师们认为，经过几千年的考验和完善，瑜伽已经开展成为一门养生的成熟科学。19世纪晚期，印度学者、瑜伽师斯瓦米·维韦卡南达在芝加哥做了一场关于冥想的演讲，从此瑜伽传人了美国。慢慢地有人开场练习瑜伽，并在20世纪60年代哲学热盛行的时候形成了学习瑜伽的高潮。从此，瑜伽知识在美国传播开来，许多学徒专程前往印度学习，很多印度瑜伽师也来到美国教学，创办了大量瑜伽学校。今天的美国，瑜伽已十分盛行，瑜伽教练和练习者随处可见。最近一项由?瑜伽月刊?委托洛普民调机构所做的调查显示，有1,100万的美国人至少会偶尔做一次瑜伽，另有600万的美国人会经常做瑜伽。瑜伽已被广泛应用于身体治疗和专业运动队的日常训练，做瑜伽的好处也被电影明星和?财富?杂志世界500强企业的总裁们争相吹捧。许多医学名校已经研究并提出能够有效缓解疾病和压力的瑜伽术了。包括加州大学洛杉矶分校在的一些医学院甚至还为科医学专业的学生开设了瑜伽课程。

美国有许多不同的哈他(传统)瑜伽学派，其中影响最大的是艾扬格派和阿斯汤加派。艾扬格瑜伽的创立者是波·可·斯·艾扬格，他是世界上目前仍健在的最伟大的瑜伽改革者之一。艾扬格瑜伽十分注重姿势的精准，它采用新的方式和顺序练习传统瑜伽。艾扬格瑜伽有助于身体治疗，因为它允许练习者使用瑜伽伸展带、瑜伽砖等辅助器材来减少做瑜伽动作的难度。阿斯汤加瑜伽有着更精准的要求，练习者要用舞蹈般流畅的动作来练习传统瑜伽，从而使身体发热，并通过出汗和深呼吸来净化自己的身体。

做瑜伽没有场地的限制，一套瑜伽动作通常需要20分钟到两个小时或者更多的时间，而一个小时左右的时间那么是一系列动作和冥想的最正确选择。根据瑜伽师和学派的不同，一些瑜伽动作做起来辛苦异常，而另一些却只是在呼吸和心跳平稳的情况下调整和伸展肢体。每天练习瑜伽会到达最好的效果，随着动作越来越熟练，你就可以加大强度和难度，这样瑜伽就能成为你相伴终生的日常锻炼方式了。练习根底的瑜伽动作即可收到增强力量，改善柔韧性并使人感到舒适的效果，但要想到达完美和高深的境界还是需要日积月累的练习，这也是瑜伽吸引人的地方之一。

能向瑜伽教练或身体治疗师学习瑜伽是最好不过了，但因为瑜伽入门并不难，所以也可以从大量的介绍瑜伽的正规书籍中自学它的根本动作。瑜伽课的学费一般不贵，平均一堂课10美元，学员们在几节课就能学会根底的瑜伽动作。许多地方的基督教青年会、大学和社区安康协会都开办有瑜伽入门学习班，而且通常只象征性地收取一点儿费用。如果是作为身体治疗工程的一局部，瑜伽费用还能算在医疗保险的围之。

瑜伽还能带来和精心设计的练习一样的效果，使人增强体质、焕发活力，并帮助人们舒缓压力和久坐带来的疲劳。瑜伽的另一个优点是，除了地心引力外，它不需承当额外的阻力，这使它成为身体治疗方法的不二之选；特定的瑜伽动作能平安有效地增强人的力

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量，提高身体的平衡度。

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研究说明，冥想能帮助人们缓解压力。哈佛心脏医学家赫伯特·班森在他划时代的著作?放松反响?里说道，冥想和呼吸技巧能使身体放松，到达与压力相反的效果，并使血压等一系列指标回落。从那以后，越来越多的研究都重申了冥想对减压和身体安康的积极影响。现在，美国医学协会已推荐把冥想疗法替代药物治疗用于治疗疑似高血压的第一步了。

现代心理学研究说明，即使细微的表情变化也会引起神经系统的自主改变；而瑜伽正是身体和心灵的绝妙结合——瑜伽练习的中心思想就是，身体的姿态将影响人的心情和自我意识，而人的精神又能塑造和治愈人的身体。瑜伽练习者认为，精神／体质的加强最终将为生活的各方面都带来好处。

虽然有些姿势并不适合所有人练习，但是任何年龄段的人在任何条件下都能练习瑜伽。练瑜伽的准备工作也很简单；只需一块可以伸展肢体的平地、一块草垫或毛巾和一个足以抬起手臂的空间就可以展开练习了。对去不了体育馆、不喜欢其他体育运动和十分忙碌的人来说，瑜伽是一项再好不过的活动了。练习时应穿着宽松舒适的服装并保持空腹，瑜伽师推荐饭后三小时以上为宜。

初学者在练习时应集中注意力，小心动作不要做得太过太快，以免受伤。一些高阶的瑜伽动作，如头倒立式和全莲花坐式，需要有很好的力量、柔韧性和日积月累的练习作准备，因此初学者应在瑜伽师的指导下做这些动作。

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10. 瑜伽不是竞技体育；练瑜伽不需要和别人比，练瑜伽的目的是提高自己的觉悟和身心自

律能力。做瑜伽必须保持姿势的正确，一旦感到疼痛、头晕或疲劳就必须停顿。做瑜伽时，身体和精神一样重要，要注意集中精力去感受呼吸。练习时必须心胸开阔、平和；当你伸展肢体做每一个瑜伽动作时，你就是在承受挑战去到达自己的极限。不耐烦、自责和与他人相比都不利于这一过程中自我认识的实现。当练习呼吸法(调息)和冥想法(禅定)时，最好由经历丰富的瑜伽师来指导，因为一旦练习不当，这些技巧性很强的动作会使人感到头晕不适。

11. 虽然瑜伽的发源地与现代美国文化迥异，但它却得到了认同，并很快地传播开来。许多

世纪以来，瑜伽只是在极少信徒的言传身教中得以流传，而今它在美国快速普及，这使许多瑜伽师感到很惊异。

12. 也有一些人反对瑜伽，因为勤奋忙碌的美国人很难相信这项要他们放慢速度、集中精力

进展深呼吸的运动会比举重或慢跑更有效。然而，越来越多的来自顶尖医学院的研究结果说明，瑜伽对全身安康和特殊病症都有好处，这也使越来越多的人承受这项安康的运动。

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