阴瑜伽:阴组织与阳组织

时间:2015-02-03 00:00:00   |    仙娜美容

阴瑜伽:阴组织与阳组织

2015-02-03 慧禅瑜伽

当你练习一段很长的时间、没有间断、尽一切努力热忱,这个练习将稳固不移。

--《瑜伽经》

What is Yin Yoga什么是阴瑜伽

What is Yin Yoga?This question isasked a lot by students who have been practicing yoga for a while but havenever come across this particular challenging style.Simple answers such as"It is the balancing practice for your yang style of yoga" or"It is yoga for the joints, not the muscles" are not overlysatisfying.If students haven't heard of Yin Yoga, they won't know what a yangstyle of yoga is.And isn't all yoga good for the whole body, including ourjoints?To really answer the question and get to know Yin Yoga requires a fullerexplanation. This part of our journey provides a deeper look into Yin Yoga andbegins with an explanation of what it is, how it evolved, and its benefits forthe whole body mind.

什么是阴瑜伽?这个问题被一些练习瑜伽有一段时间的学生问到,但他们从来没有接触过这种特殊具有挑战性的流派。至于像“它是对阳瑜伽的平衡练习”,或者“它是针对关节,不是针对肌肉”这类简单回答是不能让人满意的。如果学生没有了解过阴瑜伽,他们就不知道阳瑜伽是什么。所有的瑜伽是否都对整个身体,包括我们的关节有益吗?真正地回答这个问题并了解阴瑜伽需要一个更充分的说明。我们阴瑜伽的旅程的这一部分将提供一个深入了解阴瑜伽并开始解释什么是阴瑜伽,它是如何发展的,它是如何对整个身心有益的。

Yin Yoga has the samegoals and objectives as any other school of yoga; however, it directs thestimulation normally created in the asana portion of the practice deeper thanthe superficial or muscular tissues (which we are calling the yang tissues).YinYoga targets the connective tissues, such as the ligaments, bones, and even thejoints of the body that normally are not exercised very much in a more activestyle of asana practice.

阴瑜伽就像任何其它瑜伽学校一样有着同样的目标和着眼点;然而,它在体式部分的练习中引起的刺激比以表皮或者肌肉组织(我们称为阳组织)来的更加深入。阴瑜伽的目标在结缔组织,如韧带,骨头,甚至通常在更积极的基础体式练习中练习不多的关节。

Suitable for almost all levels of students, Yin Yogais a perfect complement to the dynamic and muscular (yang) styles of yoga thatemphasize internal heat, and the lengthening and contracting of our muscles.YinYoga generally targets the connective tissues of the hips, pelvis, and lower spine.

阴瑜伽几乎适合所有水平的学生,它是一个对于强调内部热量,强调拉长和收缩肌肉并充满活力和力量(阳瑜伽)体系的完善补充。阴瑜伽一般目标在髋部,骨盆和脊柱底部的结缔组织。

While initially this style of yoga can seem quiteboring, passive, or soft, yin practice can be quite challenging due to the longduration of the poses.We can remain in the postures anywhere from one to twentyminutes!Yin and yang tissues respond quite differently to being exercised.Youneed to experience this to really know what Yin Yoga is all about.After youhave experienced it, even just once, you will realize that you have been doingonly half of the asana practice.

虽然开始 这种风格的瑜伽看似很无聊,被动的,或柔软,但阴瑜伽的练习也是非常具有挑战性的,因为体式需要长时间保持。我们可以在一个体式保持从一分钟到二十分钟的任意时间!阴组织和阳组织在练习中反应是相当不同的。你需要经历这些直到真正知道阴瑜伽是怎么一回事。在你经历过阴瑜伽之后,哪怕只一次,你就会意识到你以前做的体式练习仅仅做了一半。

Please note: Yin Yoga is not restorative yoga.Like allyoga practices, if the tissues you are targeting for exercise are damaged insome way, please give yourself a chance to heal before resuming your regularpractice.

请注意:阴瑜伽不是恢复性的瑜伽。就像所有的瑜伽练习,如果你力求练习的组织以某种方式受伤,请给自己一个疗伤的机会,然后恢复你的正常练习。

Let's start delving deeperinto the study.Just around the bend we will start to understand the nature ofyin and yang and see how they are applied in life and in our body.

让我们开始更深入地钻研学习。就像我们臣服于我们将开始理解的阴和阳的自然规律,并看看它们是如何应用到我们的生活和我们的身体。

Yin tissues and YangTissues阴组织与阳组织Yin and yang are relativeterms and need a context to be appropriately applied. They can be used asadjectives, although they are often used as nouns. Within our bodies, if we usethe context of position or density, the yang tissues could be said to be ourmuscles, blood, and skin compared to the yin tissues of ligaments, bones, andjoints. The contexts of flexibility or heat could also be used; muscles areelastic, bones are plastic. [1] Muscles love to get hot while ligaments generallyremain cool. However, we are not making an absolute definition here. In thecontext of water content, the muscles are yin and the ligaments are yang.Muscles love to get juicy, thus, they have lots of water in them, which is ayin quality; ligaments have less water content, which means they are relativelyyang.

阴与阳是相对的术语。需要上下承接恰当地使用。尽管它们通常是做为名词使用,但也可以当形容词使用。在们我们体内,如果按照我们使用的位置与连接的密度而言,阳组织可以说成是我们的肌肉、血液和皮肤,而相比较而言,韧带、骨头和关节是阴。柔韧和热量可以被连接利用。肌肉是有弹性的,骨头没什么弹性。韧带通常保持冷的状态,而肌肉容易发热。然而,我们这里没有一个绝对的界定。如果按含水量而言,肌肉是阴结缔组织是阳。肌肉趋向于多汁,这样在肌肉里有很多水份,是阴的品质;韧带较少有水份,这样它相对于阳。

Despite the context of water, there are more ways inwhich the muscles are yang-like relative to the ligaments than they areyin-like. This is one reason this particular style of yoga is called Yin Yoga.Yang styles of yoga generally target the muscles and employ rhythmic,repetitive movements to stress the fibers of the muscles. Being elastic andmoist, the muscles appreciate this form of exercise and respond well to it. Yintissues, however, being dryer and much less elastic, could be damaged if theywere stressed in this way. Instead, the more plastic tissues appreciate andrequire gentler pressures, applied for longer periods of time, in order to bestimulated to grow stronger. This is why orthodontic braces must be worn for along time, with a reasonable (and not always comfortable) amount of pressure,in order to reshape the bones of the jaw.

若不考虑到水的因素,肌肉更趋向于阳,而韧带趋向于阴。这也是这种类型的瑜伽被告称为阴瑜一个原因。阳瑜伽通常目标在于骨肉并富于韵律,重复的运动对肌肉纤维施加压力。作为有弹性和湿润的,肌肉适应这种形式的练习并能对此做出良好的反应。然而作为干脆和较少有弹性的阴组织,我们如果用这种方法可能能受伤。替代的,更多的缺泛弹性的组织欣赏和需要温和的压力,适应较长的时间,以激励不断地伸展。这就是为什么矫正牙齿需要很长时间,使用一个正确的压力(并不太舒服),来矫正牙齿。

Our joints can be seen simply as spaces between thebones where movement is possible. Stabilizing the joint are ligaments, muscles,and tendons, which bind the bones together. The tendons and muscles alsoprovide a force to move the bones relative to each other. Generally one of themuscles' jobs is to protect the joint; if there is too much strain on thejoint, the muscle will tear first, then the ligament, and then finally thejoint itself may become damaged. In this regard, yang yoga is designed to not stressthe joint. This is why there is so much care taken to align the body and engagethe muscles correctly before coming into asanas in the yang practice. However,Yin Yoga is specifically designed to exercise the ligaments and to create spaceand strength in the joints. The topic of tissues is discussed more fully in theChapter Three: Our Bodies and Yoga's Benefits.

我们的关节可以简单地看作是骨与骨之间的空间,使运动变为可能。稳定关节的是韧带、肌肉和肌腱,这些把骨头连接在一起。肌腱和肌肉也提供骨头向相对的方向运动的力量。通常肌肉的一个工作是保护关节;如果过度地绷紧关节,肌肉先撕裂,然后是韧带,最后是关节受伤。从这个角度来看,阳瑜伽的设计并不是施加压力在关节上的。这就是为什么阳瑜伽练习里,进入体式之前要小心地调整对位身体和正确地调整肌肉吻合。然而,阴瑜伽是专门为了锻炼韧带,创造空间和加强关节练习而设计的。关于组织的课题在第三章节:我们的身体和瑜伽的益处一章将更加全面的讨论。

An example can help explain the different roles of themuscles and ligaments. Take your right index finger in your left hand. Tighten themuscles of the right finger and try to pull it away from the knuckle. Noticethat there is no movement there. The muscles' job is to bind the bones togetherand limit the range of motion allowed in the joint. Now relax the fingercompletely. Shake it out for a moment. Now, keeping the muscles passive again,try to pull the finger away from the knuckle. Notice the slight dimpling there?Perhaps you can feel only the slight pulling away. When the muscles are relaxedthe stress is moved to the ligaments binding the joint. The joint can open alittle now and the ligaments can receive some of the stress. The first exercisewas yang-like, whereas the second exercise was yin-like.

举个例子可以帮助解释肌肉和韧带的不同。把你右手食指放在左手上。收紧右手食指的肌肉并试图从指关节处拉它。你会发现那儿不会运动。骨肉的工作是使骨头连接在一起,限制关节的运动范围。现在完全放松手指,摇动一会儿。现在,再次保持肌肉被动放松的状态,试着拉手指离开关节。你会发现那里有个浅窝。也许你可以感觉到轻微地拉开。当肌肉放松时,压力转移到与关节紧密相连的韧带上。关节可以打开一点,韧带可以实现承担一些压力。第一个练习像是阳瑜伽,第二个练习像是阴瑜伽。

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