瑜伽班-yoga class

瑜伽的目標是讓我們擺脫身、心、靈上的捆綁，融入真理之中，從而獲得絕對的自由(Nirvana，音譯涅槃)。一切的瑜伽修行方法，均朝著這個目標出發，又因各種方法側重點不同，出現不同途徑。

瑜伽的途徑有很多，然而根據博迦梵歌(Bhagavad Gita：此書所講內容，特別適合在家人士)所載，主要有四種方法(不是派別)：

智慧瑜伽(Jnana Yoga)：以上師所授奧義書經句為默想工具，直接開悟，此路又稱為吠檀多(Vedanta)。

冥想瑜伽(Raja Yoga)：透過瑜伽八支(八個步驟)，由正言行、坐姿、攝心、凝神、冥想而入三摩地。

業力瑜伽(Karma Yoga)：以把所有工作轉化為無私心的服務，以此抿除我執，淨化內心

奉愛瑜伽(Bhakti Yoga)：愛神敬天，把自己交託於神的手中

這四條途徑、四種方法均可讓瑜伽士獲得成就。而至於鍛練體能與氣能的哈達瑜伽(Hatha Yoga)，在梵歌中沒有提及，因這種強體練氣的方法，一般都看成是其它瑜伽的基礎。至於密宗瑜伽(Tantra Yoga)與拙火瑜伽(Kundalini Yoga)，因修行方法較為危險，誘惑亦多，一般只會密傳，也不是人人適合修習。

新紀元活動在外國流行，瑜伽成為潮流，有商機自然就有良莠不齊現象，學者自須謹慎。綜觀今日的瑜伽“市場”，為求迎合顧客需要，產生了很多不同的新名堂。有興趣了解瑜伽者，應小心辨別，無論這些派別自稱甚麼，都要從師承、宗經(遵從哪部經書)、性質幾方面來衡量。

其實，人是身體、氣能(Prana)、內心、理智、靈性的混合體。我們若能把各種瑜伽的精粹組合起來，既鍛練身息又修養內心，全面地成長，應該較為有效。這種綜合地修練的方法，稱為綜合瑜伽(Yoga of Synthesis)。

孕婦參加瑜伽班可以增強體力和肌肉張力，增強身體的平衡感，提高整個肌肉組織的柔韌度和靈活度。　　

在妊娠的第一階段，孕婦做任何費力的身體操練常常會不能堅持而最終放棄。建議孕婦從妊娠第4個月開始進行鍛煉。對沒有流產史、積極健康的未來母親，只要覺得準備好了就可以開始進行一些輕柔的增強身體力量和提高肌肉柔韌性和張力的鍛煉。　　

在整個妊娠過程中，孕婦可以練習不同的不同的瑜伽姿勢，但必須以個人的需要和舒適度為準，瑜伽的練習因人而異，必須與人的身體狀況協調。練習時如有不適感。可以改用更適合自己的練習姿勢。　　

孕婦練習瑜伽可以增強體力和肌肉張力，增強身體的平衡感，提高整個肌肉組織的柔韌度和靈活度。同時刺激控制荷爾蒙分泌的腺體，增加血液循環，加速血液循環，還能夠很好地控制呼吸。練習瑜伽還可以起到按摩內部器官的作用。此外，針對腹部練習的瑜伽可以幫助產後重塑身材。　　

瑜伽有益於改善睡眠，消除失眠，讓人健康舒適.形成積極健康的生活態度。瑜伽還幫助人們進行自我調控，使身心合而為一。　　

但是要注息的是，瑜伽並不是使懷孕和分娩更為安全順利的唯一方式。瑜伽只是在整個妊娠過程當中幫助孕婦進行適當鍛煉。 “分娩”要消耗大量的體力，因此大多數孕婦在分娩來臨前會感到恐俱和不安，這是很正常的現象。練習瑜伽可以讓這個過程變得輕鬆簡單並有助於孕婦在產前保持平和的心態。

1.對練習者的飲食沒有特別規定。可以將胃的一半裝食物，四分之一存水，其餘四分之一保持空缺，即吃得不要太飽，以免感到沉重和懶散。練瑜伽前後一個小時內不要用餐，飯後兩個小時內盡量避免練習；

2.手術後半年和女性生理期不宜練高難度動作；

3.高血壓、哮喘病患者和孕婦只做簡單動作；

4.以赤腳為好，穿著寬鬆、舒適，以便身體能自由活動；

5.不宜在過硬的地板或太軟的床上進行練習，練習時應在地上舖一條墊子；

6.如果在保持某一姿勢時，感到體力不支或發生痙攣，應立即收功，加以按摩；

7.宜在安寧、通風良好的房間內練習。室內空氣要新鮮，可以自由吸入氧氣。也可以在室外練習，但環境要愉快，比如花園，不要在大風、寒冷或不潔的、有煙味的空氣中練習。不要在靠近家具、火爐或妨礙練習的任何場所練習，以免發生意外，尤其在做頭手倒立時，不要在電風扇下練習；

8.做練習時，睜著眼閉著眼都可以，把注意力集中在體內所產生的感覺上；

9.可能的話，排除大小便，減輕負擔；

10.量力而行，不可逞強，動作緩慢，不可驟然用力，不要刻意追求“標準”。當你伸展到自己能承受的最大程度時，就是做正確了。暖身很重要。不要一開始就做高難度的動作，以免造成運動傷害。最好先做一些瑜伽暖身動作，可在開始鍛煉之前，先步行5分鐘，或者爬樓梯，讓全身充分活動開。循序漸進，避免身體受到驚嚇。練習時心情盡量放鬆，可容許身體一點點酸痛，但不要過度用力或勉強做動作；

11.練習時不要大笑或說話，要專注地呼吸。保持有規律、較深沉的呼吸，這有助身體放鬆；

12.最好能每天練習，做完一個完整瑜伽動作後，記得躺下來攤屍式大休息；

13.做每個姿勢時，堅持5次完整的呼吸時間，保證你的吸入和呼出的長度相等。做這一系列動作時都用一條腿先做,然後再換另條腿，彎曲然後放鬆，深深地呼吸。如果你還想要做，可以重複；

14.要想把平衡做得更容易，你可以在地板上找一個點，大約在你前面3~4腳的地方。眼睛放鬆，當你慢慢來進入位置時，集中註意在那個點上，保持平衡姿勢並且深深地呼吸；

15.每個星期保證鍛煉3~4次。儘管許多的動作看起來簡單，但是一些姿勢,特別是平衡動作，對一個初學者來說還是不容易的,因此不要害怕這些動作，及時修正你的計劃。

Is it better to take yoga classes at the gym (health club) or at a specialized yoga studio? The answer is…it depends on what you value in your yoga experience. Let’s take a look at how the two stack up on the basic issues of affordability, convenience, quality of teaching, ambiance, and community. (Of course, individual establishments will vary quite a bit, so the below is based upon an average experience).

Affordability

Generally speaking, yoga classes at the gym are going to be cheaper. This is particularly true if you are already locked into a gym membership or if you want take other fitness classes and have access to amenities like a weight room or pool. Note that some gyms do charge a premium for yoga classes, so make sure to clarify this point. That said, there are ways to get classes at yoga studios on the cheap. Since many yoga studios are individually owned and operated, the owner has a lot more discretion to offer things like karma yoga and students discounts than most gyms, which are increasingly corporate-run. Another issue to consider is the commitment most gyms require. At a yoga studio, you can take drop-in classes any time you like.

Convenience

Take a look at when you’ll want to take your classes. Are you into early morning Ashtanga, a quick lunch-time power yoga session, or after work classes? A yoga studio will probably offer all these options, plus larger studios offer a few classes at off-peak times as well. The yoga classes at the gym have to compete with other fitness classes for the same real estate, so the pickings may be slimmer. Also, if you want to take a shower immediately after class before heading to work, a gym is more likely to offer this amenity than a yoga studio.

Teachers

Many yoga teachers lead classes at both yoga studios and gyms, so the quality of teaching can be exactly the same. The key is finding those good teachers, which can be tough at any location. If you are thinking of joining a gym for the yoga, ask to take a trial class with the most popular teacher, just to get an idea of what the style is like. You will also want to make sure that the yoga teachers are Yoga Alliance certified. Quality gyms are pretty good about this, but some do try to repurpose their other teaching staff as yoga instructors by having them take quickie training courses. Needless to say, it’s not a great idea to study with teachers that are under qualified. Most yoga studios are very picky about their teachers.

Ambiance

Unless you are joining a very upscale gym, the ambiance will tend to be, well, gym-like. There will be sweatiness, lockers, techno music, people working out all kinds of ways. Some yoga rooms in health clubs are carpeted and have mirrors since they are used for a variety of classes. Most yoga studios take great care to provide a relaxing, welcoming environment. They paint the walls with pleasing colors, play mood music, burn incense and serve tea, all in an effort to build community. Which leads us nicely in to the last section…

Community

Yoga studios love to build community. If you attend regularly, you can’t help but get on friendly terms with the staff, teachers, and your fellow students. Some studios provide couches and comfortable chairs, just to encourage students to stop and talk awhile before or after class. You all have a common interest, after all. If this appeals to you, a yoga studio is definitely the way to go, because most gyms tend to be pretty impersonal, which, on the flip side, is great if you just want to take your class and go about your business.

Basic Equipment

Clothing: Comfortable, breathable clothes are recommended for yoga. You probably want to wear a shirt that is a little bit form-fitting, since in many yoga poses, your head comes below your hips and your shirt can slide down. Any exercise pants or shorts will do, although it’s best not to have super slick lycra-type pants since this may cause you to slip in some poses.

Shoes: Yoga is most often done barefoot, which is great news for those of us tired of packing a bulky pair of athletic shoes for after work trips to the gym. Yoga studios will often request that you leave your shoes near the entrance.

Mats: In gyms and yoga studios, it’s commonplace to use a yoga mat, also called a sticky mat. The mat helps define your personal space, but more importantly, it creates traction for your hands and feet so you don’t slip, especially as you get a little sweaty. The mat also provides a bit of cushioning on a hard floor. Most studios have mats for rent, usually for a dollar or two per class. The disadvantage to these mats is that lots of people use them and you can’t be sure how often they are being washed. Yoga mats can be purchased for as little as $20, and many studios will allow you to store your mat with them if you become a regular.

Optional Equipment

The following yoga props come out of the Iyengar tradition. Iyengar style yoga teaches that having the proper alignment in the poses is the most important thing. Until the body becomes open enough, students should use props to bring the body into alignment to achieve maximum benefit and avoid injury. Iyengar’s use of props has been adopted by many other styles of yoga. The props are usually provided for students to use during class and there is no need to buy your own unless you are beginning a home practice.

Blankets: Yoga studios often have stacks of blankets available for students to use during class. Grab yourself one or two blankets at the beginning of class. The folded blankets are props to sit and lie on during class. For instance, sit cross-legged and put a blanket under your sit bones to elevate the hips above the knees. They come in handy for all sorts of things during class, and if it’s chilly you can use them to cover yourself during final relaxation at the end of class.

Blocks: Like blankets, blocks are props to make yourself more comfortable and improve your alignment. Blocks are great for standing poses in which your hands don’t reach the floor.

Straps: Straps are particularly useful for bound poses if your hands do not reach each other, and for poses where you need to hold onto your feet but cannot reach them.