为什么我们需要了解养生瑜伽

Why You Need To Know About Restorative Yoga:

为什么我们需要了解养生瑜伽

“Restorative yoga is an act of kindness towards yourself” Judith Lasater

养生瑜伽是善待自己的一种行为。

Imagine a yoga class that encourages you lie on your back, or at least a bolster ….. most of the time. A yoga class that supports you no matter what your age or what your body is currently going through – pregnancy, anxiety, recovering from illness, menopause, breathing problems, exams, moving house, deadlines, lack of energy, moon day cycle or changing jobs.

假设你在上一节瑜伽课，导师鼓励你平躺在垫子上……大部分时间。无论你有多大年纪，无论你的身体正在经受着什么——怀孕、焦虑、大病初愈、更年期、呼吸困难、搬家、期限、精神不振、昼夜不分地上班或换了工作。

This my friends, is the wonderful world of Restorative Yoga. A very gentle, therapeutic form of yoga helping you relax with the support of props (blankets, pillows, chairs, bolsters) to move your spine, calm your mind and heal. You certainly don’t need any previous yoga experience or a flexible body to enjoy the benefits.

朋友们，这是一个很棒的养生瑜伽世界。这个一个很温柔的借助一些辅助性的工具帮助你放松身心的治疗方法（毯子、瑜伽砖、椅子和瑜伽垫），借助这些工具舒展移动你的脊柱，使你心境平和，身心得以恢复。当然，你事先并不需要瑜伽练习基础，也不需要一个多灵活的身体就可以达到效果。

As part of the preparation for my upcoming 4 day teacher training with visiting American yoga teacher, Judith Lasater Ph D I’m reading with great care and detail her book - Relax and Renew – Relaxing yoga for stressful times. Judith is considered a pioneer and leading world authority on Restorative Yoga and I felt its the perfect book to share with you.

四天后的教师培训中我将去访问美国瑜伽导师，作为其中一项准备工作，我仔细研读了朱迪斯.拉萨特教授的一本书——《放松与复元——无压时代的放松瑜伽》。朱迪斯是公认的养生瑜伽方面的先驱和世界范围内的权威，我觉得这本优秀的书非常值得与你们分享。

I highly recommend “Rest and Renew”

我十分推崇“休息与复元”

The book is more of a “step by step” guide to over 50 restorative yoga postures. In fact, the book is written in such a way that you feel like you are learning from Judith in person – whilst still in the comfort of your own home. It’s easy to follow, lots of well explained instructions, carefully explained steps for setting up in the pose and plenty of photo’s (I personally need lots of photos to learn).

这本书绝对不仅仅是对养生瑜伽50个体位的步骤解读。事实上，你看这本书的时候就感觉到仿佛在接受朱迪斯的私人指导——就像在家里一样轻松自如。书里的内容很容易理解，指导很详细到位，对于每个体位的步骤也解读得很清楚，同时也附了很多照片说明（对于我个人来说学习的时候是很需要这些照片的）。

Great chapters on:

这些篇章很棒：

* poses for insomnia * poses for difficulty breathing * poses for lower back pain * opening to menopause * poses during pregnancy * poses for headaches * poses for when there is no time and you are super stressed

治疗失眠的体位；缓和呼吸困难的体位；缓解后背疼痛的体位；适应更年期的体位；孕妇瑜伽；缓解头痛的体位；无暇时或重压下的瑜伽体位

Restorative yoga at a glance:

养生瑜伽一瞥：

1: Gently opens up areas of your body which tend to close down during stress

1. 轻柔地打开你重压下紧缩的身体。

2: Your body is fully supported (blankets cushions) requiring little physical effort, creating the space for deep relaxation

2. 你的身体完全被瑜伽毯或垫子支撑着，不需要你的身体做出什么努力

3: Restorative yoga postures are generally held for 5 – 20 minutes or longer to trigger the relaxation response

3. 养生瑜伽的体位一般要保持5~20分钟，甚至更长时间，以引发你体内的放松反应。

4: Nourish and calms your adrenals and nervous system

4。 放松你的肾上腺和神经系统。

5: Helps enormously dealing with anxiety and nervousness

6: Improves blood and oxygen flow throughout your body as your muscles are given permission to relax

5。 很大程度上帮助解决身心的焦虑和紧张。

6。当你的肌肉得到放松的时候可以提升身体的血液循环和氧气流动。

7: Boosts the exchange of oxygen & waste products across the cell membrane.

7。 推进细胞膜中氧气的呼入与废气的排出。

8: Stimulates and soothes your organs.

8。 平复你的器官。

9: Gently moves and twists your spine. A flexible spine is the key to good health.

9。 轻轻地移动扭曲你的脊柱。灵活的脊柱对于健康的身体至关重要。

10: Balances the female/male energies in the body

10。 平衡身体的阴阳两极。

11: Helps improve your quality of sleep

11。 帮助提升睡眠质量。

12: All the organ systems of the body benefit during deep relaxation

12。 当身心完全放松的时候所有器官系统都将得益。

13: Inverted postures (such as legs up wall) greatly alter hormone levels, improve blood and lymph flow

13。 扭转身体的体位（比如腿倚墙体）能很大地改善体内荷尔蒙，促进血液和淋巴循环。

14: Gives you a greater sense of inner calm or inner stillness

14。让你感受到内心的平静和安宁。

If restorative yoga speaks to you, then Relax and Renew – Relaxing yoga for stressful times is the perfect starting point. There are always times in our life when a softer, gentler style of yoga is what our body and nervous system need. It’s an absolutely perfect practice to do at the end of the day to help us switch off, unwind and integrate the day.

如果你打算开始练习养生瑜伽，那么《放松与复元————无压时代的放松瑜伽》是最好的开始。在我们的生活中，我们的身体和神经系统在很多时候是需要一种更加轻柔的瑜伽方式得以放松。每天结束之前练练瑜伽绝对是帮助我们清除一天的疲劳的绝佳主意。