睡眠与养生 1 Sleep and Health 1

一、睡眠的规则
战国时名医文挚对齐威王说：“我的养生之道把睡眠放在头等位置，人和动物只有睡眠才生长，睡眠帮助脾胃消化食物，所以，所以睡眠是养生的第一大补，人一个晚上不睡觉，其损失一百天也难以恢复。”

晚21点到凌晨5点为有效睡眠时间。人是动物，和植物同属于生物，白天(凌晨5点到晚上21点)活动产生能量，晚上(21点到凌晨5点)开始进行细胞分裂，把能量转化为新生的细胞，是人体细胞休养生息、推陈出新的时间，也是人随着地球旋转到背向太阳的一面。阴主静，是人睡眠的良辰，此时休息，才会有良好的身体和精神状态。这和睡觉多的婴儿长得胖、长得快，而爱闹觉的孩子发育不良是一样的道理。

睡觉是养生的一大功能，养就是用大量的健康细胞去取代腐败的细胞，如一夜睡不着就换不了新细胞。如果说白天消亡一百万个细胞，一晚上只补回来五十万个细胞，这时你的身体就会出现亏空，时间长了，人就糠了，像糠萝卜似的。为什么世上有百岁老人呢?因为他们每晚都在21点钟准时睡觉。

植物吸收阳光的能量，夜里生长，所以夜晚在农村的庄稼地里可听到拔节的声音。人类和植物同属于生物，细胞分裂的时间段大致相同，错过夜里睡觉的良辰，细胞的新生远赶不上消亡，人就会过早的衰老或患病，人要顺其自然，就应跟着太阳走，即天醒我醒，天睡我睡。人在太阳面前小如微尘，“与太阳对着干”是愚蠢的选择，迟早会被太阳巨大的引力催垮。这是客观真理。

现实生活中，不少人有入睡难，睡眠质量不高的毛病。睡眠不好是一个综合性的问题，如肝火过盛，睡觉警觉;胃火过剩，睡觉不安;肝阴不足，睡觉劳累。

二、睡眠与疾病
现代的生活习惯和生活方式给人们的身体带来了很多负面影响形成“四大病”：水果病、冰箱病、电视电脑病、熬夜病。肝脏有一特点：卧则回血，坐立向外供血。

子时(23：00—1：00)，其实23点就是新的一天的开始，并不是0点开始的，这是我们犯的误识。肝胆相表里，互为一家，23点胆经开了，如若不睡，大伤胆气，由于十一脏腑皆取决于胆也，胆气一虚，全身脏腑功能下降，代谢力、免疫力纷纷下降，人体机能大大降低，胆气支持中枢神经，胆气受伤易患各种精神疾病，比如抑郁症、精神分裂症、强迫症、躁动症等。子时胆要更换胆汁，胆经渐旺人如不卧，胆汁更替不利，过浓而结晶成石，久之即得胆结石，如果把胆给摘了，一摘就胆怯了，全身的免疫力下降了50%以上，所以不能摘，要用它本系统的巨大潜能把它化掉。

丑时肝经最旺，丑时(1：00—3：00)不眠，肝无法解除掉有毒之物，产生新鲜血液，因藏血不利，面呈青色，久之易患各类肝病，现在有些人肝不太好，特别在欧洲平均4个人就有一个大三阳或是小三阳，大都是因为违反自然规律过了子时不睡觉造成的。甲肝比较好治，乙肝就很难治。乙肝病毒携带者，是由于晚上经常不睡觉，人太虚弱了，也就是说秩序太乱了，病毒已经到了细胞里了。也就是说乙肝的病毒已经到了细胞里面，但是现在它还没有能力造成肝炎，当人身体处于最薄弱的时候就形成成肝炎，乙型肝炎就意味着将来40%——60%的肝硬化。聪明的人是应该了解天、地、人之间的关系，不聪明的人就是应该被淘汰的人。

肝开窍于目，过子时不睡，易引起肝虚，则出现视力模糊、老花、夜盲、畏光、迎风流泪，等症状，还会形成青光眼、白内障、眼底动脉硬化、视网膜病变等眼疾。 肝主筋，其华在爪，过子时不睡觉，会引起肝血不足，就出现筋痛，麻木，屈伸困难，痉挛抽搐，易造成灰指甲，缺钙，髌骨软化，癫痫病，骨质疏松等症。

Sleep and Health 1
First, the rules of sleep
Warring States Period to the king of Qi Zhi Wen doctors, said: "My good health to sleep on the top position, and the growth of animals was only sleep, sleep help the stomach digest food, so, so sleep is the first health nourishing, people do not sleep a night, one hundred days is difficult to recover their losses. "

21-point night to 5 am for the effective sleep time. People are animals, and plants belong to the same organisms, during the day (5 am to 21 pm) activities to produce energy at night (21 pm to 5 am) to begin cell division, put energy into new cells, the body cells recuperate , get rid of the time, but also people with the Earth's rotation to the back side of the sun. Yinzhu Jing, is one of the auspicious day of sleep, this time to rest, will have good physical and mental state. This baby sleep longer and more fat, grow fast, and playful children feel the same reason dysplasia.

Sleep is a major function of health, care is to use a large number of healthy cells to replace the corruption of the cells, such as the night can not sleep on the exchange of new cells. If a million cells die during the day, one night just make it up half a million cells, then there will be deficit your body a long time, people on the chaff, like a radish-like chaff. Why are there centenarians? Because they are at 21 o'clock every night to sleep on time.

Plants absorb energy from the sun, night the growth of crops in the countryside at night so the ground could hear the sound of jointing. Belong to the same human and plant biology, cell division, about the same time period, missed the auspicious day to sleep at night, the newborn cells die far not keep up, people will prematurely aging or illness, people should go with the flow, it should follow the sun , that day I wake up wake up, day sleep I sleep. Were as small as dust before the sun, "and act against the sun" is a foolish choice, sooner or later the sun will be a huge reminder of gravity collapse. This is the objective truth.

In real life, many people have difficulty falling asleep, sleep problems is not high quality. Poor sleep is a comprehensive problem, such as excessive anger, sleep alert; excess stomach fire, restless sleep; liver and lack of sleep tired.

Second, sleep and disease
Habits and lifestyle of modern people's brought a lot of negative impact on the body to form the "big four" disease: disease of fruit, refrigerator disease, TV computer sick, stay up late disease. There is a feature of liver: lying is back to the blood, sitting outside the blood supply.

Midnight (23:00-1:00), in fact, 23:00 is the beginning of a new day, not the 0:00 start, which we made the wrong identification. Hepatobiliary phase table, each other one, 23 points gall bladder was opened, if it does not sleep, sap courage, the guts are based upon the eleven organs also, courage of a true, down the body organs function, metabolism, immune system have decreased , greatly reduce the human body, courage to support the central nervous system susceptible to a variety of injuries courage mental illness, such as depression, schizophrenia, obsessive-compulsive disorder, agitation, psychosis. Midnight to replace the bile bile, gallbladder are rising who is not lying, bile adverse change, too thick and the crystallization of stone, a long time that have gallstones, if the gall to pick, and a pick on the timid, the body's immune system declined by 50% or more, we can not pick and use it the great potential of the system to dissipate it.

Chou Shi liver most popular, Chou Shi (1:00-3:00), insomnia, toxic liver can not lift the thing off, resulting in fresh blood, the blood due to the adverse possession, leaving it blue, a long time susceptible to various types of liver disease, and now some human liver not very good, particularly in Europe there is a average of 4 individuals, or three positive HBeAg, mostly because of violation of the laws of nature do not sleep after a midnight caused. Better treatment of hepatitis, hepatitis B is very difficult to treat. Hepatitis B virus carriers often do not sleep because of night, are too weak, that order is too messy, the virus has reached the cells. That hepatitis B virus has reached the cell inside, but now it can not afford to cause hepatitis, when the body is most vulnerable when in the form as hepatitis, hepatitis B means that the future 40% - 60% of the cirrhosis. A wise man should know heaven, earth, human relationships between people are not smart people who should be eliminated.

Liver opens into the eyes, over midnight did not sleep, can lead to liver deficiency, the blurred vision, old flowers, night blindness, photophobia, Yingfengliulei, and other symptoms, but also the formation of glaucoma, cataract, retinal arteriosclerosis, retinopathy and other eye diseases . Liver Zhu Jin, the Chinese in the claw, over midnight did not sleep, can cause liver blood deficiency, appeared tendon pain, numbness, difficulty in flexion and extension, convulsions convulsions, could easily lead to nail fungus, calcium deficiency, chondromalacia patella, epilepsy, osteoporosis, embolism.

瑜伽的性生活

提高您的性生活瑜伽

瑜伽可以帮助您开发的认识和感受你的身体内的灵敏度，可以增强你的性生活。瑜伽平衡身体和心灵，以帮助达到最佳健康状态。如果你没有健康，那么你不能有一个充实的性生活。瑜伽姿势和呼吸，帮助清理压力和忧虑，这会影响你的性心情放松。即使是完全无能的人谁可以恢复他们的潜能，恢复他们的性生活了。

天然草药可以帮助提高你的性欲望。甘草根的咀嚼是一个伟大的春药这被用来恢复缠绵百年性欲。

包括在你的生活瑜伽可以加深你的性享受。瑜伽可提高灵活性，增加强度，音调你的肌肉，并准备为你尽可能多的性欲望的身体。你可以发现新的性交姿势，你将变得更明白，冒险和你的身体有信心。

经常练习瑜伽和冥想可以帮助摆脱自己的外表，任何不必要的思绪消极的想法。当你的身体缺乏信心，你不太可能享受性爱。

在练习瑜伽，你挤和合同的盆底肌肉。这提高了流通，增强了你的身体，它可以给你的时间和更强的高潮骨盆区域。

瑜伽使你健康，精简架构。当你在巨大的身体形状的时候，你有更多的精力，你的肌肉处于放松状态，你的心是平静的。这可以提高你的性欲。

至于密宗性别去，这是对人的意识，而不是全身。密宗夫妇和他们做爱计划会议做准备。结果可能是热情的，色情和美丽。密宗性被认为是神圣的，不同于西方文化中，性是自发。

http://www.lexiyoga.com/games/sex-or-yoga

Improve Your Sex Life with Yoga

Yoga can help you develop an awareness of sensations and sensitivity within your body which can enhance your sex life. Yoga balances the body and mind to help reach optimum health. If you're not healthy, then you can't have a fulfilling sex life. Yoga postures and breathing help you relax by clearing away stress and worry, which can effect your sexual mood. Even people who are completely impotent can revive their potency and regain their sex life back.

Natural herbs can help enhance your sexual appetite. Chewing on licorice root is a great aphrodisiac that's been used to revive lingering sexual desire for centuries.

Including yoga in your life can deepen your sexual enjoyment. Yoga improves flexibility, increases strength, tones your muscles and prepares the body for as much sex as you desire. You can discover new sexual positions, as you will become more aware, adventurous and confident of your body.

Regular yoga practice and meditations can help get rid of negative thoughts about your appearance and any unnecessary mind chatter. When you lack body confidence, you are less likely to enjoy sex.

During yoga practice, you squeeze and contract the pelvic floor muscles. This improves circulation and strengthens the pelvic region of your body, which can give you longer and stronger orgasms.

Yoga keeps you healthy, lean and fit. When you're in great physical shape, you have more energy, your muscles are at a relaxed state and your mind is calm. This can improve your sexuality.

As far as Tantric sex goes, it's all about the mind, not the body. Tantric couples plan and prepare for their lovemaking sessions. The result can be passionate, erotic and beautiful. Tantric sex is considered sacred, unlike western cultures, where sex is more spontaneous.

瑜伽与乳腺癌管理

关于126名妇女的研究表明，瑜伽，瑜伽运动的女士正在经历一个身体虚弱，身体功能改善12％，而不像在节目谁没有参加瑜伽班的生活质量。瑜伽教训已经表明，以提高的压力程度和良好的乳腺癌患者的感觉。

瑜伽的好处乳腺癌患者

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瑜伽，毫无疑问，有利于应对乳腺癌患者，特别是在对抗癌症治疗副作用。它使他们能够处理外科手术，化疗和放疗挥之不去不良影响。
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做瑜珈运动后，病人有更多的精力
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较少的白天嗜睡
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改善身体功能
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优越的整体生活质量。
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在一个质量的生活评分，瑜伽组的妇女提高了三个以上的平均分的社会福祉的分数。
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这些妇女感到更加放松，呼吸练习似乎尤其对伴有恶心有帮助。

在一项随机对照试验的“瑜伽对乳腺癌患者的症状管理”一显着的正相关性之间的身体和心理压力和疲劳，恶心，呕吐，疼痛，呼吸困难，失眠，食欲不振，便秘。一个显着负相关性之间的活动水平和疲劳，恶心，呕吐，疼痛，呼吸困难，失眠和食欲不振。

瑜伽患者：
对乳癌瑜珈的使用不是替代治疗或解决癌症，但它是一种有效的免费治疗和康复治疗。短节目的瑜伽，因为可以提供实践的巨大影响冥想，呼吸练习，伸展姿势和动作。



一个冥想技术的使用是对乳腺癌患者有益。这是一个简单，自然，不费力的过程实行每天两次20分钟，而坐在一起，眼睛舒适关闭。这不是一个宗教，哲学或生活方式。在超觉静坐技术允许你的心中，以解决外来体验超越思想的思想来源 - 纯意识，超越意识也知道或统一场。这是意识的最安静的，和平的水平 - 你的内心自我。在这个宁静的警觉性，你的大脑功能显着更大的连贯性和身体获得深度睡眠状态。

技术的超越冥想情绪减轻压力，提高福祉和心理老年乳腺癌患者的健康。

与癌症的妇女接受极端物理，心理和情绪压力，这压力会削弱免疫系统。在努力减少死亡的这对他们的健康需要，瑜伽是一种有效的方法，以减少使用控制呼吸的姿势和演习的压力。

瑜伽的乳腺癌幸存者
努力使尽可能多的平衡和运动，你的锁骨，肩胛骨，肱骨，尽可能自由，在你的手臂骨头。学会移动通过其完全的行动范围的肩带

Urdhva Hastasana（向上礼炮）
Urdhva Namaskarasana（向上祈祷位置）
Paschima Namaskarasana（祷告你背后位置）
Gomukhasana（牛脸姿态）
Garudasana（鹰姿）

建立你的上身力量，站在关注支付到你的武器地位构成如VirabhadrasanaⅠ，Ⅱ，Ⅲ（战士造成一，二，三期）和三角式（三角造成）。这将要求持有你的双臂空间对重力。

等待在此之前所带来的重量上的上半身影响。 Urdhva Dhanurasana（向上弓姿势），弥散Pada Viparita Dandasana（两条腿倒立员工造成），以及平沙Mayurasana（前臂平衡）可能会产生问题，直至愈合发生和力量的回报。

最重要的是，很温柔。开始缓慢复苏，意识到步骤路径。

瑜伽，毫无疑问，有利于应对乳腺癌患者，特别是在对抗癌症治疗副作用。然而，无论是选择某些类型或瑜伽姿势往往更加良好的乳腺癌患者是一个开放的关注。结果表明在管理癌症和治疗相关的乳腺癌患者的症状与瑜伽有益的干预效果。


Yoga and breast cancer management

A yoga research on 126 women revealed that, the ladies taking yoga exercise experienced a 12% betterment in physical weakness, physical functioning, and quality of living unlike those in the program who didn't take the yoga classes. Yoga lessons had been shown to enhance the stress degrees and sense of well-being of breast cancer patients.

Benefits of yoga for breast cancer patients

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Yoga, without a doubt, is helpful to patients coping with breast cancer, particularly in fighting side effects from cancer treatment. It enables them to handle the lingering unwanted effects of surgical procedures, chemotherapy and radiation.
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After doing yoga exercise, the patients have more energy
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Fewer daytime sleepiness
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Improved physical functioning
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Superior overall quality of life.
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On a quality-of-life score, the women in the yoga group improved their social well-being scores by more than three points on average.
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The women feel more relaxed and the breathing exercises seem to be especially helpful for dealing with nausea.

In a randomized controlled trial on" Effects of yoga on symptom management in breast cancer patients" a significant positive correlation was observed between physical and psychological distress and fatigue, nausea and vomiting, pain, dyspnea, insomnia, appetite loss, and constipation. A significant negative correlation was observed between the activity level and fatigue, nausea and vomiting, pain, dyspnea, insomnia, and appetite loss.

Yoga for patients:
The use of yoga for breast cancer is not an alternative treatment or solution to cancer, but it is an effective complimentary therapy and rehabilitative treatment. A short program of yoga can offer tremendous effect because of the meditative practices, breathing exercises, and stretching poses and movements.

The use of a transcendental meditation technique is helpful for breast cancer patients. It is a simple, natural, effortless procedure practiced 20 minutes twice each day while sitting comfortably with the eyes closed. It's not a religion, philosophy, or lifestyle. The Transcendental Meditation technique allows your mind to settle inward beyond thought to experience the source of thought — pure awareness, also known as transcendental consciousness, or the unified field. This is the most silent and peaceful level of consciousness — your innermost Self. In this state of restful alertness, your brain functions with significantly greater coherence and your body gains deep rest.

The transcendental meditation technique reduces stress and improves emotional well-being and mental health in older breast cancer patients.

Women with cancer undergo extreme physical, mental and emotional stress and this stress weakens the immune system. In an effort to reduce the toll this takes on their health, yoga is an effective method to reduce stress by using a series of postures and controlled breathing exercises.

Yoga for breast cancer survivors
Try to bring as much balance and freedom of movement to your collarbones, shoulder blades, and humerus as possible; the head of your arm bone. Learn to move your shoulder girdle through its complete range of movement

Urdhva Hastasana (Upward Salute)
Urdhva Namaskarasana (Upward Prayer Position)
Paschima Namaskarasana (Prayer Position behind your back)
Gomukhasana (Cow Face Pose)
Garudasana (Eagle Pose)

To build strength in your upper body, pay attention to the position of your arms in standing poses such as Virabhadrasana I, II, and III (Warrior Poses I, II, and III) and Trikonasana (Triangle Pose). This will call for holding your arms out in space against the force of gravity.

Wait before doing poses that are weight-bearing on the upper body. Urdhva Dhanurasana (Upward Bow Pose), Dwi Pada Viparita Dandasana (Two-Legged Inverted Staff Pose), and Pincha Mayurasana (Forearm Balance) can be problematic until healing occurs and strength returns.

Most importantly, be very gentle. Start on the path of recovery with slow, aware steps.

Yoga, without a doubt, is helpful to patients coping with breast cancer, particularly in fighting side effects from cancer treatment. Nevertheless, whether certain types of yoga or selected poses tend to be more good for breast cancer patients is an open concern. The results suggest beneficial effects with yoga intervention in managing cancer- and treatment-related symptoms in breast cancer patients.

八支瑜伽 The Eight Limbs Of Ashtanga Yoga

Ashtanga瑜伽是指通过净化八（Asht）的步骤，基本上所有的学校和瑜伽分行规定的头脑。 Ashtanga瑜伽中的每一步前必须掌握未来可以成功地尝试掌握：

五个yamas（伦理和道德的约束）

非暴力：非暴力和不以任何形式伤害任何生物。这将创建富有同情心的生活，是真正的非暴力是一种心态，文字和行动的状态。这被认为是道德的最高法律。


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Asteya：无偷盗，摆脱占有欲和嫉妒自己。
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Brahmacharya：禁欲和克制的做法在所有的事情。
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Aparigraha：非贪婪简化，以便采取一种慷慨和非囤积的态度生活。

五niyamas（实践创造的内在完整性）


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Saucha：纯度和心灵，身体，心灵和环境的清洁。
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Santosha：内满足种植，为免阻碍他人为我们的幸福负责。
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小吃：焕发，并须在一种内在的增长目标和人生方向照明。伟大的瑜伽士lyengar表明，一个“没有小吃的生活就像没有爱情的心。”
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Svadhyaya：学习，不仅是一个知识分子，但也是一种自我，发展自我的内在本质的了解。
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Isvara - pranidhana：实现，奉献，奉献给所有生活在神圣的存在。


体位（姿势）

体位的意思是“座位”，指的是身体有许多世纪以来的艺术发展态势。除了培养kanti（形体美）由于加强恐慌流经身体（生命能量），体式去除浮躁的心态，以恢复精神和身体健康，力量，幸福和活力。体位实践也反映了趋势，优势，弱点和我们的生活行动。

调息（呼吸调节）

普拉纳是指在呼吸的生命力能量，所以它也被称为“生命的气息”翻译。 Ayama的意思是“扩张”或“弹性”，因此，呼吸法，即是生命能量是通过调节和控制呼吸扩大的做法。呼吸的，shoham（公所哼）自然的声音在梵文，意思是“超出我的身体和心灵的限制”和不自觉地产生共鸣，通过像咒语（神圣的声音）机构，各走各的气息。在瑜伽可以相信，通过呼吸进入我们听我们也变成了这个安静的祝福知道。

Pratyahara（感觉撤）

古老的经文说，整个宇宙是坐落在人体内，因此它是理解，幸福的源泉在于在每一个刺激，我们是不是依靠向外感官刺激能够连接到这口井满足的内心，和抓，以履行我们的难以抑制的欲望。在反省和pratyahara，如某些体式Kurmasana（乌龟姿势），诱导，也导致自我的了解和接受的过程。

Dharana（浓度）

对dharana，或浓度的做法，可以采取多种形式。方法包括被完全关注这个和谐的气息流动身体的运动，或在蜡烛火焰的光芒聚焦，看它的运动和分享它很轻。无论是使用技术，其目的是相同的 - 加强思想和精神能量的聚集，以进入一种冥想状态。

禅宗（沉思）

通过单向的头脑，ekatanata，或含沙水流的做法，冥想自然会开始跟随如果时间是考虑到它。冥想是绝对的，它是我们能够超越时间，空间，条件和限制，让我们的每个核心的意识，扩大并连接到无限的普遍意识。古圣先贤形容为与自然yoking冥想，因为他们设想的宇宙是无限的生命，死亡和超越自然的一部分。

三摩地（启蒙，幸福的统一性状态）

这是最终的瑜伽，它是前七四肢的顶点。超越三昧沉思：这是没有的种子，它超越了开头和结尾去，这是一个绝对的解放和幸福的状态中，没有什么是需要的，希望或要求作为自己已经合并的。

要真正实践Astanga瑜伽，我们需要努力把所有八个四肢：物理方面的练习，这是体式和呼吸法，并努力活瑜伽，山，丹山，pratyahara，dharana与禅宗的行动。通过阅读和讨论，瑜伽的概念可能思想上理解，但这种理解需要付诸实施，如果我们要体验的丰富性和它的好处使我们生活的意义。作为斯里兰卡光Pattabhi Jois的阐述，瑜伽是99百分之实践和理论1个百分点。这就要求所有的瑜伽八肢，而不仅仅是体式的做法。

所以，你还能指望什么样的变化？轻盈。强度。流动性。更集中。一个平静的前景更加富有同情心。脂肪较少。一个平坦的腹部。更大的灵活性。这样的例子不胜枚举，更好的是，一旦你学会从一个好老师astanga瑜伽的基本动作是完全免费的。

The Eight Limbs Of Ashtanga Yoga
Ashtanga Yoga means to purify the mind through eight (Asht) steps, which is basically prescribed by all schools and branches of yoga. Each step in Ashtanga Yoga has to be mastered before mastering the next can be successfully attempted:

The five yamas (Ethical and moral restraints)

Ahimsa: non-violence and non-harming in any form to any living creature. This creates compassionate living, as true non-violence is a state of mind, word and action. This is considered to be the highest law of morality.


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Asteya: non-stealing, to free ourselves from possessiveness and envy.
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Brahmacharya: abstinence and the practice of moderation in all things.
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Aparigraha: non-greed in order to simplify life by adopting an attitude of generosity and non-hoarding.

The five niyamas (Practices to create inner integrity)


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Saucha: purity and cleanliness of mind, body, heart and environment.
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Santosha: cultivation of inner contentment, in order not to hold others responsible for our happiness.
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Tapas: to glow and be illuminated with an inner aim and direction in life for growth. The great yogi lyengar suggests that a "life without tapas is like a heart without love."
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Svadhyaya: study, not only of an intellectual kind but also of oneself, to develop self-understanding of our inner nature.
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Isvara-pranidhana: realization, devotion and dedication to the divine presence within all life.


Asanas (Postures)

Asana means "seat" and refers to the art of body postures that have evolved over many centuries. Apart from cultivating kanti (physical beauty) due to the enhanced panic flow (life energy) through the body, asanas remove fickleness of mind to restore mental and physical health, strength, wellbeing and vitality. Asana practice also reflects the tendencies, strengths, weaknesses and actions in our life.

Pranayama (Breath regulation)

Prana is the vital life energy within the breath, and so it can also be translated as "the breath of life". Ayama means "expansion" or "to stretch", and therefore pranayama is the practice whereby life energy is expanded through the regulation and control of the breath. The natural sound of the breath, shoham (soh-hum), in Sanskrit means “I am that beyond the limitations of body and mind” and resonates unconsciously through the body like a mantra (sacred sound) with each breath taken. In yoga it is believed that by listening into our breath we also become aware of this quiet blessing.

Pratyahara (Sensory withdrawal)

The ancient scriptures suggest that the entire cosmos is situated within the human body, and therefore it is understood that the source of happiness lies within each stimulation, we are able to connect to this inner well of contentment, rather than relying on outward sensory stimulus and grasping in order to fulfill our unquenchable desires. The process of introspection and pratyahara, which certain asanas, such as Kurmasana (tortoise posture), induce, also leads to self-understanding and acceptance.

Dharana (Concentration)

The practice of dharana, or concentration, can take many forms. Methods include being completely attentive to the flow of the breath in harmony with the movement of the body, or focusing on the glow of a candle flame, watching its movements and sharing its light. Whatever technique is used, the aim is the same – to strengthen the mind and gather psychic energies in order to move into a meditative state.

Dhyana (Meditation)

Through the practice of one-directional flow of the mind, ekatanata, or concentration, meditation will begin to follow naturally if time is given to it. Meditation is absolute, it is where we can go beyond time, space, conditions and limitations, allowing our individual core of consciousness to expand and connect with the infinite universal consciousness. The ancient sages described meditation as yoking with nature, as they conceived the infinite universe to be part of the nature of life, death and beyond.

Samadhi (Enlightenment, bliss state of oneness)

This is the ultimate yoga, and it is the culmination of the previous seven limbs. Samadhi transcends meditation: it is without seed, as it goes beyond beginning and end; it is a state of absolute liberation and bliss in which nothing is needed, desired or required as the self has merged all.

To truly practice Astanga yoga we need to endeavour to incorporate all eight limbs: to practice the physical aspects, which are the asanas and pranayama, and to strive to live the actions of yoga, yama, niyama, pratyahara, dharana and dhyana. By reading and discussing, the concepts of yoga may be intellectually understood, but that understanding needs to be put into practice if we wish to experience the richness of its benefits and bring meaning into our lives. As Sri K. Pattabhi jois expounds, yoga is 99 percent practice and 1 percent theory. This requires practice of all the eight limbs of yoga, not just the asanas.

So, what changes can you expect? Lightness. Strength. Fluidity. Better concentration. A calmer and more compassionate outlook. Less fat. A flat stomach. Greater flexibility. The list goes on, and better still, once you have learnt the basic moves from a good teacher astanga yoga is completely free.

改善消化与瑜伽

如果你经常患腹胀，痉挛，气饭后，尽量做到这些姿势。

瑜伽姿势增加血液流向你的消化道和刺激肠道蠕动的行动，所以称为消化更有效率。瑜伽你也平静，从而放松你的消化系统，导致更有效的消除。前屈增加腹部的空间，便于对包埋气体的释放。这些构成身体的热量和冷却前机身背面。对于vatas，重要的是保持温暖。
做到这些构成每天饿着肚子会有所帮助。以每顿饭前几个深呼吸。

注意：避免这些姿势，如果你有一裂孔疝或腹部手术，腹腔有炎症，一甲亢条件，腹泻，坐骨神经痛，背部有问题，或者是怀孕或月经。

为改善消化的瑜伽姿势

眼镜蛇姿势
脊柱弯曲肘关节扭
英雄

Baddha Konasana（卧姿的束缚角）的支持Supta Sukhasana，以及对Parsvottanasana（四面弹姿）面对墙壁直立变化。帮助解除隔膜和胸部，腹部的血液供应增加和减少消化道酸度。

当从酸度的痛苦，避免造成腹部的压缩，尤其是前锋，如Uttanasana和Paschimottanasana（使坐向前弯曲）弯。压力会产生热量，并pittas需要冷静的心灵之火，而不是斯托克它。体位如Virabhadrasana我（战士一），三角式（三角）和Parivrtta三角式（旋转三角）解除隔膜面积，延长食道和胃的上半部分。这减少了胃内容物返流，冷却太阳神经丛，并逮捕的酸度。站立姿势也增加了对腹部脏器的血液供应，并帮助他们基调。

不宜做倒立在急性期的酸度，因为这可能导致头痛和呕吐。然而，当消化系统感觉一点点了，那是很美丽练习肩，因为它的冷却。 （避免倒立在这种时候，但是。这太变暖）对所有的倒在休眠阶段的酸度惯常做法旨在音腹部器官，促进整体健康。


Improve Digestion with yoga

If you frequently suffer from bloating, cramping, and gas after meals, try practicing these poses.

Yoga poses increase blood flow to your digestive tract and stimulate the intestinal action known as peristalsis so digestion is more efficient. Yoga also calms you, which in turn relaxes your digestive system and leads to more effective elimination. Forward bends increase the space in the abdomen and facilitate the release of entrapped gases. These poses heat the front of the body and cool the back body. For vatas, it is important to stay warm.
Practicing these poses daily on an empty stomach will help. Take a few deep breaths before every meal.

Caution: Avoid these poses if you have had a hiatal hernia or abdominal surgery, have abdominal inflammation, a hyperthyroid condition, diarrhea, sciatica, or back problems, or are pregnant or menstruating.

Yoga postures for Improve Digestion

Cobra pose
Bent Elbow Spinal Twist
Hero

Baddha Konasana (Reclining Bound Angle Pose), Supported Supta Sukhasana, and an upright variation of Parsvottanasana (Side Stretch Pose) facing a wall. help lift the diaphragm and chest, increasing abdominal blood supply and reducing digestive acidity.

When suffering from acidity, avoid poses that compress the abdominal area, especially forward bends such as Uttanasana and Paschimottanasana (Seated Forward Bend). Pressure creates heat, and pittas need to cool their inner fire, not stoke it. Asanas such as Virabhadrasana I (Warrior I), Trikonasana (Triangle), and Parivrtta Trikonasana (Revolved Triangle) lift the diaphragm area and extend the esophagus and the top portion of the stomach. This reduces the reflux of gastric contents, cools the solar plexus, and arrests acidity. Standing poses also increase the blood supply to the abdominal organs and help tone them.

Inversions should not be done during the acute phase of acidity, because they can cause headaches and vomiting. However, when the digestive system feels just a little off, it is fine to practice Shoulderstand, for it's cooling. (Avoid Headstand at such times, however; it's too warming.) A regular practice of all the inversions during the dormant stage of acidity serves to tone the abdominal organs and promote overall health.

按有关建议糖尿病患者瑜伽练习 / RECOMMENDATIONS REGARDING THE PRACTICE OF YOGA BY DIABETICS

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病人必须学会控制和全面的方式他或她的糖尿病自我，在你的存在的所有层面：身体，情绪，精神，智力和精神，认识到压力，情绪失调，饮食和生活习惯的影响该疾病的状况。

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在开始一项计划，衡量你的运动耐受性。先从简单的动作之前，循序渐进复杂的姿势位置。

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整个方案，监测血糖水平下，在医生的监督，并采取适当的药物剂量有需要时。经过几个星期之一的，可以能够减少剂量。

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在上午和实践为40至60分钟傍晚根据姿势推荐系列的能力。实践饭前，但在进食糖类液体。

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执行动作缓慢，平稳，伸展四肢和关节，没有紧张，轻轻地压缩腹部。保持舒适的时间长度的姿态。维修期间的姿势应逐渐从5秒到一分钟，甚至更长的时间后，病人的姿势和能力而定。避免劳累，这是沉重的肌肉活动。

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就在维修期间的架势呼吸焦点与眼睛，关闭或集中在一点上，作为学习的重点管理的思想和身体压力和紧张的一种手段。

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执行Shavasana，放松或完全和平构成的背面，有系统地放宽对身体的所有部分，在会议结束时，或在完成几个姿势，如果你开始感到疲倦。

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班达亚齐的Uddiyana，或腹部挤压做法也被认为是有用的。

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调节你避免，如白砂糖，蜂蜜，葡萄糖和单糖，吃甜食，如小麦，燕麦，荞麦，玉米，糙米，豆类复杂碳水化合物的饮食。避免加工食品和吃大量的食物纤维和营养素。

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禅修实践已经证明，以帮助通过交感神经系统的内分泌腺体松弛。


糖尿病瑜伽姿势

下面的姿势都被认为是有效的控制和治疗糖尿病（梵文名称;英语和泰米尔名称在括号内）：Dhanurasana（弓姿势，Vilasana），Paschimottanasana（使坐在起重机，Amarntha kokkuasana），Padangusthasana（薪常起重机，Nindra kokkuasana），Bhujangasana（蛇姿势，Paambuasana），Sarvangasana（肩倒立）Ardha - matsyendrasana（脊椎扭曲），Halasana（犁姿势，Kalapoy体位），瑜珈mudrasana（瑜伽符号构成），Supta Vajrasana（坐姿势硬度），Chakrasana（轮构成），Shalabhasana（草蜢姿态，Vittelasana）。



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The patient must learn to control and his or her self of diabetes in a holistic manner, at all levels of your being: physical, emotional, mental, intellectual and spiritual, recognizing the effects of stress, emotional imbalance, and dietary and living habits on the disease condition.

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Before beginning a program, measure your exercise toleration. Start with simple movements and positions before progressing gradually to complicated postures.

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Throughout the program, monitor glucose levels and under the supervision of a physician, and take appropriate medicinal dosages as and when required. After several weeks one may be able to reduce the dosages.

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Practice in the morning and the evening for 40 to 60 minutes the recommended series of postures according to ones capacity. Practice before meals, but after consuming glucid liquids.

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Perform the movements slowly and smoothly, stretching the limbs and joints, and gently compressing the abdomen, without straining. Maintain the postures for a comfortable length of time. The maintenance period of postures should be increased gradually from 5 seconds to one minute, or even longer depending upon the posture and capacity of the patient. Avoid exertion, that is heavy muscular activity.

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Focus on the breath during the maintenance period of the posture, with the eyes closed or focused on one point, as a means of learning to focus the mind and to manage stress and tension in the body.

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Perform the Shavasana, or complete peace relax pose on the back, systematically relaxing all of the parts of the body, at the end of the session, or after completing several postures, if one begins to feel fatigued.

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The practice of Uddiyana banda, or the abdominal squeeze has also been found to be useful.

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Regulate your diet by avoiding simple sugars such as white sugar, honey, glucose and sweets and eating complex carbohydrates such as wheat, oatmeal, buckwheat, corn, brown rice and beans. Avoid processed food and eat foods with lots of fibre and nutrients.

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Meditation practices have been shown to help the endocrine glands through relaxation of the sympathetic nervous system.


Yoga postures for Diabetes

The following postures have been found to be effective in the control and cure of diabetes (Sanskrit names; the English and Tamil names are in parentheses): Dhanurasana (Bow pose, Vilasana), Paschimottanasana (Sitting crane, Amarntha kokkuasana), Padangusthasana (Standing crane, Nindra kokkuasana), Bhujangasana (Serpent pose, Paambuasana), Sarvangasana (Shoulder stand) Ardha-matsyendrasana (Spinal twist), Halasana (Plough pose, Kalapoy asana), Yoga mudrasana (Yogic Symbol pose), Supta Vajrasana (Sitting pose of Firmness), Chakrasana (Wheel pose), Shalabhasana (Grasshopper pose, Vittelasana).

在瑜伽疗法的五大koshas - The Five Koshas in Yoga Therapy

前面两页已经处理了瑜伽治疗基本知识和三舍利的概念。
然而，对于进一步理解，更重要的是，治疗中的应用，有一件事情你必须了解。对这一概念十足的把握，使这两个理解和推导的瑜伽治疗的最佳效果。

瑜伽，违反其他科目和治疗，再往深入到这一问题的本质，无论是一般或具体改善愈合。因此，了解了Tridoshas和三shariras概念。再往前一步，这三个shariras或机构在5鞘包裹称为pancha koshas，pancha意义五。

该模型描述了人类在多方面存在，与源，并在精神方面的基础。通过使用Pancha公社的Viveka（附五个koshas概念的理解），瑜珈疗法解决每一个人类的福利水平。

1。 Annamaya公社（食物护套）

正如其名称本身表明，第一个层次是要考虑的是身体上的严重食品和饮料存续期间。这包括身体和生理过程，如从西方的角度来看待。从印度的角度来看，被认为是通过人体解剖学的Ayurvedic tridoshas。这些都说明，个人的整体车身类型以及目前的状况。

2。 Pranamaya公社（能量式或能源护套）

人类是能源，创造力和聪明才智错综复杂的网络。因此必须有一个适当的能量流需要保持身体健康。或能源的能量式护套，包含系统中所有的普拉纳vayus（能量呼吸），能源通道或nadis和脉轮或能量中心。因此，它也被称为“生命鞘”或“生命体”。普拉纳，这名男子的切身生活的气息，是粗暴和之间的微妙的机构以及其他koshas之间的桥梁。通过呼吸法修改自己的呼吸模式，有利于提高能源在正确的方向流动。

3。 Manomaya公社（精神或心理情绪护套）

第三是心理，或者这里的心理和情绪鞘理解。这是所有的情感和思维模式的主要构成一个人的个性的居所。我们的感情，刺激和各种情况，思想和行动，从这个春天鞘反应。的强度或本鞘弱点决定一个人是否是情感或冷静，很容易或不安地移动，毛或敏感。

4.Vijnyanamaya公社（知识产权护套）

然后是第四套，又是精神，但在这里被称为知识分子鞘。而在第三个层次，作为一个激励/响应机制，在第四套，心功能，一个是能够理解和辨别。此外，个人的理解使我们能够超越个人的角色和感知的大局。这是认识的，调理或取消一个人的核心理念调节水平，其中最根深蒂固的是'我'的概念。在梵文中，这是被称为'Aham的'，从弹簧的单词'ahamkara'。难怪那么，这是自我的席位。

5。 Anandamaya公社（布利斯护套）

第五级是最不容易理解，但对解释的理由被称为普通市民的幸福鞘。据说这里的头脑休息，在其内在的，自然状态的幸福和方便。这是愈合的关系，因为它是指对人的健康是必不可少的性质，缺乏'chitta - vrittis'或困惑和干扰重要的认识。

五Koshas如何受到影响

1。 Annamaya公社

肉体被保送，除了其他事项外，交感神经和副交感神经系统，以应付压力的情况。大致翻译成西方的术语，这是指我们的身体腺系统。在任何紧急情况，交感神经系统会自动启动，确保了快速和自发的基本流体流动，以应付有关情况。当应激反应是正常和健康地进行，身体适应压力与稳定血压升高的情况。

随后，它是副交感神经系统，交感神经拉回到其原始状态的义务。不幸的是，几年下来，特别是在现代天的频率和强度的压力的情况下成长，以至于所涉及的器官受到异常压力。副交感神经系统，经过一段时间，再也不能把它的同情对口恢复正常，因而是在身体的内分泌等重要系统故障，导致哮喘，慢性便秘，高血压，高胆固醇等心身症状，等最终导致心脏病，甚至。

2。 Pranamaya公社

伸缩的痉挛和机关，静脉和动脉收缩，身体是直接反射反应，以应付不断变化的情况。这就是发生在人体的能量也。在压力的情况下，呼吸变得短而急，随后，能量的流动受到限制。随着时间的推移，呼吸变得窒息，一开始遭受心悸和呼吸急促。如果没有被真正发生的事情所知，是一种快速收缩和扩张，整个鞘活力。虽然，这可能是在紧急情况下有益的，想象它会如何在长期运行系统。结果，哮喘等心身疾病。

3。 Manomaya公社

其实，它发生在这里有两种方法没有告诉这是先有鸡还是先有蛋。情绪混乱和动乱发出刺激到其他鞘。随后，伸缩和Annamaya和Pranamaya Koshas收缩发生。但是，实际上，他们开始在精神层面。随着时间的推移它成为一种慢性综合征。爱，恨，怨，野心，竞争和敌意只是其中的一些特征。

而在真正的情况下，这些情绪可能被认为是健康的反应，并建立必要的备份和生存增援，会发生什么事时，他们成为分为慢性和反复的痛苦，焦虑和抑郁状态翻译。随后，他们延续了身体应激反应，男子进入习惯性应付压力下降的恶性循环。摆脱这个自己是一个尝试，有时甚至是不可能的过程。

4。 Vijnanamaya公社

这是最好的说明薄伽梵歌第2章，62节和63：
人类第一次设想在一个欲望的对象。在头脑中，开发它的附件。从这个附件弹簧愿望。未能满足的欲望导致挫折。从挫折来愤怒，导致妄想。在失去记忆错觉连续结果，在智力的破坏。当理智被破坏，一切都将丢失。

5。 Anandamaya公社

上述情况正是达人阻止
他的自然状态的幸福。一种被反对极乐恒定状态是沮丧，愤怒，失望，随之而来的心理和生理压力，在身心造成的痛苦症状。

这个网站包括，除其他外，对瑜伽做法的详细方案，如果一直都做了预防和治疗为最，如果不是全部，慢性疾病。

为了达到最佳效益，瑜伽治疗应加上均衡的饮食，自然疗法，阿育吠陀和芳香疗法。



The previous two pages have dealt with the basics of yoga therapy and the concept of tri-sharira.
However, for further understanding and, more importantly, application of the therapy, there is one more thing one has to understand. A full grasp of this concept will enable to both understand and derive the best results of yoga therapy.

Yoga, contrary to other subjects and therapies, delves deep into the essence of the subject, be it general betterment or specific healing. Hence the understanding of the concept of Tridoshas and Tri-shariras. Going one step further, these three shariras or bodies are encased in five sheaths called the pancha koshas, pancha meaning five.

This model describes the human being as multidimensional, with the source and foundation in a spiritual dimension. By using Pancha Kosha viveka (understanding of the concept of the five koshas), Yoga Therapy addresses every level of a human being.

1. Annamaya Kosha (Food Sheath)

As the name itself suggests, the first level to take into consideration is the physical body that subsists on gross food and drink. That includes the body and its physiological processes, as viewed from a Western perspective. From the Indian perspective, the human anatomy is viewed via the ayurvedic tridoshas. These describe both the overall body type of the individual as well as its current condition.

2. Pranamaya Kosha (Pranic or Energy Sheath)

The human being is an intricate network of energy, creativity and intelligence. Hence the need for a proper flow of energy to maintain good health. The Pranic or Energy Sheath, contains all the prana vayus (breaths of energy) in the system, the energy channels or nadis and the chakras or energy centers. Hence it is also called the "vital sheath" or "vital body". Prana, the vital breath which man lives by, is the bridge between the gross and subtle bodies as well as between the other koshas. Amending one’s breathing patterns through pranayama, helps enhance the flow of energy in the right direction.

3. Manomaya Kosha (Mental or psycho-emotional Sheath)

The third is the Mental or, here understood as the psycho-emotional sheath. It is the abode of all the dominant emotional and thought patterns that comprise one’s personality. Our feelings, stimuli and responses to situations, thoughts and actions spring from this sheath. The strength or weakness of this sheath decides whether a person is emotional or unemotional, easily or uneasily moved, gross or sensitive.

4.Vijnyanamaya Kosha (Intellectual Sheath)

Then comes the fourth sheath, again the Mental, but here referred to as the Intellectual sheath. Whereas at the third level, the mind functions as a stimulus/response mechanism, in the fourth sheath, one is able to understand and discern. Further, personal understanding permits us to look beyond personal roles and perceive the larger picture. This is the level of cognition, conditioning or de-conditioning of one’s core beliefs, the most deeply rooted of which is the ‘I’ concept. In Sanskrit this is referred to as the ‘aham’, from which springs the word ‘ahamkara’. Little wonder then that this is the seat of the ego.

5. Anandamaya Kosha (Bliss Sheath)

The fifth level is least easily understood, but for reasons of explanation to the lay public is referred to as the sheath of bliss. Here the minds is said to rest in its intrinsic, natural state of bliss and ease. This is of vital understanding in relation healing since it refers to one’s health as essential nature, devoid of ‘chitta-vrittis’ or confusions and distractions.

How the Five Koshas are affected

1. Annamaya Kosha

The physical body has been bestowed with, besides other things, the sympathetic and parasympathetic systems to cope with stress situations. Roughly translated into Western terminology this refers to the glandular system in our bodies. In any emergency situation, the sympathetic system is automatically activated, ensuring a quick and spontaneous flow of essential fluids to cope with the situation. When the stress response is engaged normally and healthily, the body adapts to stress situations with a steadily elevated blood pressure.

Subsequently, it is the duty of the parasympathetic system to pull the sympathetic back to its original state. Unfortunately, down the years, and particularly in modern days, the frequency and intensity of stress situations have grown so much that the organs involved are subject to abnormal pressures. The parasympathetic system, after a while, can no longer bring its sympathetic counterpart back to normal and hence a failure in the endocrine and other vital systems of the body, leading to such psychosomatic syndromes as asthma, chronic constipation, blood pressure, high cholesterol, etc eventually resulting, in heart disease even.

2. Pranamaya Kosha

The spasmodic dilations and contractions in the organs, veins and arteries of the physical body are a direct reflex response to cope with changing situations. This is what is happening in the energy body as well. In stress situations, the breath becomes short and rapid and, subsequently, the flow of energy is restricted. Over time, the breath becomes stifled, one starts to suffer from palpitation and shortness of the breath. Without being really aware of what’s happening, there is a rapid contraction and expansion in the entire energetic sheath. While, this may be helpful in emergencies, imagine what it will do to the system in the long run. Result, psychosomatic diseases like asthma.

3. Manomaya Kosha

Actually, it happens both ways and here there’s no telling which came first, the chicken or the egg. Emotional upsets and disturbances send out stimuli to the other sheaths. Subsequently, dilations and contractions in the Annamaya and Pranamaya Koshas happen. But, in actual fact they start at the mental level. Over time it becomes a chronic syndrome. Love, hate, resentment, ambition, competition and hostility are only some of the characterizations.

While in genuine situations, these emotions may be considered healthy response and create the necessary backups and reinforcements for survival, what happens when they become chronic and repetitive are translated into states of anguish, anxiety and depression. Subsequently, they perpetuate the physical stress response and man falls into the vicious cycle of coping with habitual stress. Extricating oneself from this is a trying and, sometimes, impossible process.

4. Vijnanamaya Kosha

This is best illustrated in the Bhagavad Gita Chapter 2, verses 62 and 63:
Man first contemplates on an object of desire. That develops in the mind attachment to it. From this attachment springs desire. Failure to satisfy desire leads to frustration. From frustration comes anger, leading to delusion. Continuous delusion results in loss of memory, resulting in destruction in the intellect. When the intellect is destroyed, everything is lost.

5. Anandamaya Kosha

The above situation is precisely what prevents man from reaching
his natural state of bliss. A constant state of being opposed to bliss is frustration, anger, disappointment and their attendant psycho-physiological strains, resulting in afflictions of the mind-body syndrome.

This website includes, besides other things, a detailed program of Yogic practices which, if done consistently are both preventive as well as curative for most, if not all, chronic illnesses.

For optimum benefits, yoga therapy should be coupled with a balanced diet, Naturopathy, Ayurveda and Aromatherapy.