-- Richard Hittleman's "YOGA 28 day exercise plan"之摘录

what is yoga?

Yoga is a system of self-development, a Sanskrit word meaning"union" that make possible an integration of the body, mind andspirit.

There are two major types of Yogas that concern us aremeditation (Raja) physical (Hatha).

瑜珈是一个自我发展体系，使人的身体，头脑，精神合为一体。梵文意为“结合在一起”

why is yoga?

Human beings are "disjointed". That is the body, emotions, mind andspirit pull in their own directions as each, in turn, demands thefulfillment of its own needs and desires.

This causes a continual separation and prevents the individualfrom functioning as an integrated whole wherein his full potentialis realized.

The two major yogas that concern here are Raja (meditation)and Hatha (physical) yoga, with emphasis on the latter. Theobjectives of Hatha are twofold:
(1) to cultivate the natural beauty of the body and attain a highstate of health.
(2) to awaken a great power that lies dormant in the organism andutilize it for developing one's own unique, individualpotential.
That is to achieve self-realization.

Hatha yoga have been carefully designed to promote health andbeauty as well as stimulate energies that will be of extremeimportance in the days to come.

Back Stretch and Cobra exercises are not only powerful looseningtechniques
but they help to release energy that can be trapped in the spineand joints.

 

Compare with most systems of calisthenics, the Yoga session isdesigned to be a highly pleasurable experience,

that is, the movements are performed in relaxing, slow motionwith very few repetitions,

no strain should ever be felt and the practice sessions leaveyou feeling elevated and revitalized, not drained.

地球上的人他们的头脑，身体和精神是支离破碎的，无法象个整体一样地工作，而这个整体正是他的潜力得以充分实现的场所。

 

冥想，健身瑜珈是二种主要瑜珈，而健身瑜珈有二个方面：

(1) 培养身体自然美，获得高水平健康。

(2) 唤醒休眠在人体内的巨大动力开发人的潜力，获得自我实现。

 

健身瑜珈是经过精心设计的时。如扩胸式，背部伸展式及眼镜蛇式，有助于使在脊柱和关结里不畅的能量得以释放。

 

瑜珈在愉快身心方松的情况下完成，不会令人气喘吁吁，汗流浃，精疲力竭。

 

who should yoga?

Everyone include housewife, office workers and professionalwomen.

It is important for the yoga students to distinguish betweenordinary activity
and exercise. The duties of the housewife (cleaning, shopping,child care)
actually promote conditions of physical and emotional stress.
You will believe this when you see them tense, irritable,overweight, flabby,
depressed and complaining of many types of aches and pains. Purerest will not
workout those conditions of tension, sluggishness and stiffness inthe back,
shoulders and legs that have resulted from the day'sactivities.

Health and beauty must be renewed on a daily basis. Yoga is theperfect answer,
since only a brief, enjoyable period every day is necessary toovercome tension.

工作不等于锻练。如果家务也是锻练我们就不会看到家庭主妇们紧张，烦燥，肥胖，肌肉松驰和沮丧

的神情，以及她们对疼痛的抱怨。职业妇女们认为结束一天工作后只需休息的观点也是错误的。

 

健与美必须在每天结束后得到回复，每天只需短暂但愉快的瑜珈就是最好的答案。

 

How to start with yoga?

A yoga mat, loose clothing allow for complete freedom ofmovement.

Before begining the day's exercises, assume the cross-leggedposture and spend
one minute in allowing your body and mind to become quiet, putaside all
thoughts and activities that might be distracting. This way youwill derive
not only the physical benefits of Yoga but throughout the remainderof the day
you will radiate the beauty and peace that are within.

 

Totally involv to your practice. Feel what is happening inyour organism;

learn to feel the stretching, become the stretch; feel thestimulation;

feel the release of energy within you; feel therelaxation.

One must never become discouraged or decide that any of thesepositions is too
difficult. The response of even the most stubborn areas of the bodyto the
ingenious Yoga movements is truly astonishing.

在开始没天的练习前，两腿交叉静坐一分钟，这样你不仅能从瑜珈中获得对身体的益处，而且在一天的其余时间里，

内心里都将洋溢美的感受和宁静的心绪。

 

全身心地投入你的练习中去。感受你机体内发生的变化，学会感受正在伸展的肌肉，做到充分伸展，感到兴奋，

感到内在能量的释放，感到身心松弛。

 

千万不能丧失信心或得出这样的结论：这些动作太难了。瑜珈对身体上任何最僵硬部位的作用，都是令人吃惊的。