2024年3月16日发(作者：忻晨希)
Unit Five
“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。为了帮助达到这个也被称为“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健康，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健康穹在精神上，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宗教，而是将
健康与平和的心境结合在一起的一种生活方式。
1 Yoga originated in ancient India and is one of the longest surviving philoso
phical systems in
the world. Some scholars have estimated that yoga is as old as 5,000 years; ar
tifacts 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 I
ndian teacher and
yogi, presented a lecture on .meditation in Chicago. Yoga slowly began gainin
g followers, and
flourished during the 1960s when there was a surge of interest in Eastern phil
osophy. There has
since been a vast exchange of yoga knowledge in America, with many studen
ts going to India to
study and many Indian experts coming here to teach, resulting in the establis
hment of a wide
variety of schools.
瑜伽在美国
道格拉斯·多普勒
1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，瑜伽已经发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。
慢慢地有人开始练习瑜伽，并在20世纪60年代东方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内的一些医学院甚至还为内科医学专业的学生开设了瑜伽
课程。
Today, yoga is thriving, and it has become easy to find teachers and practitio
ners throughout
America. A recent Roper poll, commissioned 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 executi
ves. Many prestigious schools of medicine have studied and introduced yoga tec
hniques as proven therapies for illness and stress. Some medical schools, like UCL
A, even offer yoga classes as part of their physician training program.
2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。
2 There are several different schools of hatha yoga in America; the two most
prevalent ones are
Iyengar and Ashtanga yoga8. Iyengar yoga was founded by B.K.S. Iyengar, wh
o is widely
considered as one of the great living innovators of yoga. Iyengar yoga puts st
rict emphasis on
form and alignment, and uses traditional hatha yoga techniques in new mann
ers and sequences.
Iyengar yoga can be good for physical therapy because it allows the use of pr
ops like straps and
blocks to make it easier for some people to get into the yoga postures. Ashta
nga yoga can be a
more vigorous routine, using a flowing and dance-like sequence of hatha pos
tures to generate
body heat, which purifies the body through sweating and deep breathing.
3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则是一系列动作和冥想的最佳选择。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。
每天练习瑜伽会达到最好的效果，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。练习基础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，但要想达到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。
3 Yoga routines can take anywhere from 20 minutes to two or more hours, wi
th 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 difficu
lt workout, and
some routines merely stretch and align the body while the breath and heart r
ate are kept slow
and steady. Yoga achieves its best results when it is practiced as a daily discipl
ine, and yoga can
be a life-long exercise routine, offering deeper and more challenging position
s as a practitioner
becomes more adept. The basic positions can increase a person's strength, fle
xibility 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基本动作。瑜伽课的学费一般不贵，平均
一堂课10美元，学员们在几节课内就能学会基础的瑜伽动作。许多地方的基督教青年会、
大学和社区健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
果是作为身体治疗项目的一部分，瑜伽费用还能算在医疗保险的范围之内。
4 Yoga is usually best learned from a yoga teacher or physical therapist, but y
oga 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 s
tudents can learn
basic postures in just a few classes. Many YMCAs, colleges, and community h
ealth
organizations offer beginning yoga classes as well, often for nominal fees. If y
oga is part of a
physical therapy program,' it can be .reimbursed by insurance.
5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，它不需承担额外
的阻力，这使它成为身体治疗方法的不二之选；特定的瑜伽动作能安全有效地增强人的力
量，提高身体的平衡度。
5 Yoga can also provide the same benefits as any well-designed exercise prog
ram, increasing
general health and stamina reducing stress. and improving those conditions
brought about by
sedentary lifestyles. Yoga has the added advantage of being a low- impact ac
tivity that uses only
gravity as resistance, which makes it an excellent physical therapy routine: cer
tain yoga postures
can be safely used to strengthen and balance all parts of the body.
6研究表明，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《放松反应》里说道，冥想和呼吸技巧能使身体放松，达到与压力相反的效果，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健康的积极
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。
6 Meditation has been much studied and approved for its benefits in reducin
g stresses- related
conditions. The landmark book, The Relaxation Response, by Harvard cardiol
ogist Herbert
Benson, showed that meditation and breathing techniques for relaxation coul
d have the opposite
effect of stress, reducing blood pressure and other indicators, Since then, mu
ch research has
reiterated the benefits of meditation for stress reduction and general health.
Currently, the
American Medical Association recommends meditation techniques as a first s
tep before
medication for borderline hypertension cases.
7现代心理学研究表明，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。
7 Modern psychological Studies have shown that even slight facial expression
s can cause
changes in the involuntary nervous system; yoga utilizes the mind/body conn
ection, that is, yoga
practice contains the central ideas that physical posture and alignment can in
fluence 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.
8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。
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 tha
t 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 d
on' t like other
forms of exercise, or have, very busy schedules. Yoga should be done on an e
mpty stomach, and
teachers recommend waiting three or more hours after meals. Loose and co
mfortable clothing
should he worn.
9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。
9 Beginners should exercise care and concentration when performing yoga p
ostures, and not try
to stretch too much too quickly, as injury could result. Some advanced yoga p
ostures, like the
headstand and full lotus position, can be difficult and require strength, flexibi
lity, and gradual
preparation, so beginners should get the help of a teacher before attempting
them.
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止。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，你就是在接受挑战去达到自己的极限。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，最好由经验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。
10 Yoga is not a competitive sport; it does not matter how a person does in c
omparison with
others, but how aware and disciplined one becomes with one's own body an
d 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 ment
al component of
yoga is just as important as the physical postures. Concentration and awaren
ess 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 o
ne's limits.
Impatience, self-criticism and comparing oneself to others will not help in this
process of
self-knowledge. While performing the yoga of breathing (pranayama) and me
ditation (dyana), it
is best to have an experienced teacher, as these powerful techniques can caus
e dizziness and
discomfort when done improperly.
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。
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 amaze
d at how rapidly
yoga's popularity has spread in America, considering the legend that it was p
assed down secretly
by handfuls or adherents tor many centuries.
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
精力进行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
结果表明，瑜伽对全身健康和特殊病症都有好处，这也使越来越多的人接受这项健康的运
动。
12 There can still be found some resistance to yoga, for active and busy Amer
icans sometimes
find it hard to believe that an exercise program that requires them to slow do
wn, concentrate,
and breathe deeply can be more effective than lifting weights or running, Ho
wever, ongoing
research in top medical schools is showing yoga's effectiveness for overall he
alth and for
specific problems, making it an increasingly acceptable health practice.
2024年3月16日发(作者：忻晨希)
Unit Five
“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。为了帮助达到这个也被称为“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健康，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健康穹在精神上，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宗教，而是将
健康与平和的心境结合在一起的一种生活方式。
1 Yoga originated in ancient India and is one of the longest surviving philoso
phical systems in
the world. Some scholars have estimated that yoga is as old as 5,000 years; ar
tifacts 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 I
ndian teacher and
yogi, presented a lecture on .meditation in Chicago. Yoga slowly began gainin
g followers, and
flourished during the 1960s when there was a surge of interest in Eastern phil
osophy. There has
since been a vast exchange of yoga knowledge in America, with many studen
ts going to India to
study and many Indian experts coming here to teach, resulting in the establis
hment of a wide
variety of schools.
瑜伽在美国
道格拉斯·多普勒
1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，瑜伽已经发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。
慢慢地有人开始练习瑜伽，并在20世纪60年代东方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内的一些医学院甚至还为内科医学专业的学生开设了瑜伽
课程。
Today, yoga is thriving, and it has become easy to find teachers and practitio
ners throughout
America. A recent Roper poll, commissioned 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 executi
ves. Many prestigious schools of medicine have studied and introduced yoga tec
hniques as proven therapies for illness and stress. Some medical schools, like UCL
A, even offer yoga classes as part of their physician training program.
2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。
2 There are several different schools of hatha yoga in America; the two most
prevalent ones are
Iyengar and Ashtanga yoga8. Iyengar yoga was founded by B.K.S. Iyengar, wh
o is widely
considered as one of the great living innovators of yoga. Iyengar yoga puts st
rict emphasis on
form and alignment, and uses traditional hatha yoga techniques in new mann
ers and sequences.
Iyengar yoga can be good for physical therapy because it allows the use of pr
ops like straps and
blocks to make it easier for some people to get into the yoga postures. Ashta
nga yoga can be a
more vigorous routine, using a flowing and dance-like sequence of hatha pos
tures to generate
body heat, which purifies the body through sweating and deep breathing.
3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则是一系列动作和冥想的最佳选择。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。
每天练习瑜伽会达到最好的效果，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。练习基础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，但要想达到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。
3 Yoga routines can take anywhere from 20 minutes to two or more hours, wi
th 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 difficu
lt workout, and
some routines merely stretch and align the body while the breath and heart r
ate are kept slow
and steady. Yoga achieves its best results when it is practiced as a daily discipl
ine, and yoga can
be a life-long exercise routine, offering deeper and more challenging position
s as a practitioner
becomes more adept. The basic positions can increase a person's strength, fle
xibility 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基本动作。瑜伽课的学费一般不贵，平均
一堂课10美元，学员们在几节课内就能学会基础的瑜伽动作。许多地方的基督教青年会、
大学和社区健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
果是作为身体治疗项目的一部分，瑜伽费用还能算在医疗保险的范围之内。
4 Yoga is usually best learned from a yoga teacher or physical therapist, but y
oga 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 s
tudents can learn
basic postures in just a few classes. Many YMCAs, colleges, and community h
ealth
organizations offer beginning yoga classes as well, often for nominal fees. If y
oga is part of a
physical therapy program,' it can be .reimbursed by insurance.
5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，它不需承担额外
的阻力，这使它成为身体治疗方法的不二之选；特定的瑜伽动作能安全有效地增强人的力
量，提高身体的平衡度。
5 Yoga can also provide the same benefits as any well-designed exercise prog
ram, increasing
general health and stamina reducing stress. and improving those conditions
brought about by
sedentary lifestyles. Yoga has the added advantage of being a low- impact ac
tivity that uses only
gravity as resistance, which makes it an excellent physical therapy routine: cer
tain yoga postures
can be safely used to strengthen and balance all parts of the body.
6研究表明，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《放松反应》里说道，冥想和呼吸技巧能使身体放松，达到与压力相反的效果，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健康的积极
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。
6 Meditation has been much studied and approved for its benefits in reducin
g stresses- related
conditions. The landmark book, The Relaxation Response, by Harvard cardiol
ogist Herbert
Benson, showed that meditation and breathing techniques for relaxation coul
d have the opposite
effect of stress, reducing blood pressure and other indicators, Since then, mu
ch research has
reiterated the benefits of meditation for stress reduction and general health.
Currently, the
American Medical Association recommends meditation techniques as a first s
tep before
medication for borderline hypertension cases.
7现代心理学研究表明，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。
7 Modern psychological Studies have shown that even slight facial expression
s can cause
changes in the involuntary nervous system; yoga utilizes the mind/body conn
ection, that is, yoga
practice contains the central ideas that physical posture and alignment can in
fluence 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.
8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。
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 tha
t 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 d
on' t like other
forms of exercise, or have, very busy schedules. Yoga should be done on an e
mpty stomach, and
teachers recommend waiting three or more hours after meals. Loose and co
mfortable clothing
should he worn.
9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。
9 Beginners should exercise care and concentration when performing yoga p
ostures, and not try
to stretch too much too quickly, as injury could result. Some advanced yoga p
ostures, like the
headstand and full lotus position, can be difficult and require strength, flexibi
lity, and gradual
preparation, so beginners should get the help of a teacher before attempting
them.
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止。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，你就是在接受挑战去达到自己的极限。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，最好由经验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。
10 Yoga is not a competitive sport; it does not matter how a person does in c
omparison with
others, but how aware and disciplined one becomes with one's own body an
d 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 ment
al component of
yoga is just as important as the physical postures. Concentration and awaren
ess 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 o
ne's limits.
Impatience, self-criticism and comparing oneself to others will not help in this
process of
self-knowledge. While performing the yoga of breathing (pranayama) and me
ditation (dyana), it
is best to have an experienced teacher, as these powerful techniques can caus
e dizziness and
discomfort when done improperly.
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。
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 amaze
d at how rapidly
yoga's popularity has spread in America, considering the legend that it was p
assed down secretly
by handfuls or adherents tor many centuries.
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
精力进行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
结果表明，瑜伽对全身健康和特殊病症都有好处，这也使越来越多的人接受这项健康的运
动。
12 There can still be found some resistance to yoga, for active and busy Amer
icans sometimes
find it hard to believe that an exercise program that requires them to slow do
wn, concentrate,
and breathe deeply can be more effective than lifting weights or running, Ho
wever, ongoing
research in top medical schools is showing yoga's effectiveness for overall he
alth and for
specific problems, making it an increasingly acceptable health practice.