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Are you looking for a workout program that's easy to learn, requires little or no equipment, and soothes your soul while toning your body? If strengthening your cardiovascular system, toning and stretching your muscles, and improving your mental fitness are on your to-do list, keep reading to learn more about the basics of yoga.
你在找一种锻炼的方法吗，很容易掌握又不需要什么器具，又可以放松心灵锻炼体型？如果加强心脏强度，锻炼肌肉，提高精神注意力都在你的计划内，那么接着阅读下文了解一些瑜伽的基本知识吧。
What Is Yoga?什么是瑜伽？
It seems like a hot new trend, but yoga actually began more than 3,000 years ago in India. The word yoga is Sanskrit (one of the ancient languages of the East). It means to "yoke," or unite, the mind, body, and spirit.
练习瑜伽看起来像是一种新潮流，但实际上瑜伽源于三千多年前的印度。瑜伽来源于梵文（一种东方古老语言）。它意味着“统一”，你的思想、精神、灵魂的统一。
Although yoga includes physical exercise, it is also a lifestyle practice for which exercise is just one component. Training your mind, body, and breath, as well as connecting with your spirituality, are the main goals of the yoga lifestyle.
尽管瑜伽中包含身体锻炼，它更是一种生活方式，锻炼只是其中的一部分。训练你的思想、身体、呼吸，同时联系着你的精神性，这才是瑜伽的主要目标。
The physical part of the yoga lifestyle is called hatha yoga. Hatha yoga focuses on asanas, or poses. A person who practices yoga goes through a series of specific poses while controlling his or her breathing. Some types of yoga also involve meditation and chanting.
瑜伽锻炼身体的部分称为“古典瑜伽”。古典瑜伽强调做姿势。一个人做出一系列的姿势，同时伴随着瑜伽的呼吸方法。一些瑜伽也会伴随着冥想和咏唱。
There are many different types of hatha yoga, including:
有很多不同种类的瑜伽，包括：
Ashtanga yoga: Ashtanga yoga is a vigorous, fast-paced form of yoga that helps to build flexibility, strength, concentration, and stamina. When doing Ashtanga yoga, a person moves quickly through a set of predetermined poses while remaining focused on deep breathing.
阿斯坦加瑜伽（活力瑜伽）:活力瑜伽是一种有力的快节奏的瑜伽，能锻炼柔韧性、力量、注意力，还有耐力。练习活力瑜伽时，会迅速做完预先设定的一系列的动作，同时还伴随着深呼吸。
Bikram yoga: Bikram yoga is also known as "hot yoga." It is practiced in rooms that may be heated to more than 100° Fahrenheit (37.8° Celsius) and focuses on stamina and purification.
比克拉姆瑜伽（高温瑜珈）：高温瑜珈因为高温而出名。练习者在一间超过100F（37.8C）的房间里练习瑜伽，锻炼耐力并精华心灵。
Gentle yoga: Gentle yoga focuses on slow stretches, flexibility, and deep breathing.
温和瑜伽：温和瑜伽主要锻炼缓慢的伸展运动，柔韧性，还有深呼吸。
Kundalini yoga: Kundalini yoga uses different poses, breathing techniques, chanting, and meditation to awaken life energy.
昆达里尼瑜伽（拙火瑜珈）：昆达里尼瑜伽利用不同的姿势，呼吸的方法，念诵，还有冥想来唤醒体内能量。
Iyengar yoga: This type of yoga focuses on precise alignment of the poses. Participants use "props" like blankets, straps, mats, blocks, and chairs.
艾因嘉瑜伽（辅助瑜伽）：这种瑜伽强调身体姿势的准确性。练习者会用到毯子、带子、垫子、砧板、凳子等“小道具”。
Restorative yoga: This practice allows the body to fully relax by holding simple postures passively for extended periods of time.
养生瑜伽：保持一些简单姿势并达到一定时间，从而获得身体的完全放松。
Vinyasa/power yoga: Similar to Ashtanga yoga, these are also very active forms of yoga that improve strength, flexibility, and stamina. This type of yoga is popular in the United States.
动态瑜珈：像活力瑜伽一样，动态瑜伽也是运动性强的瑜伽，锻炼力量，柔韧性和忍耐力。这种瑜伽在美国很流行。
Yoga has tons of benefits. It can improve flexibility, strength, balance, and stamina. In addition, many people who practice yoga say that it reduces anxiety and stress, improves mental clarity, and even helps them sleep better.
练习瑜伽有很多益处。它提高人的柔韧性，力量，平衡感，还有忍耐力。除此以外，很多练习者说瑜伽会减轻焦虑和压力，净化心灵，甚至改善睡眠。
Getting Started 如何开始
Many gyms, community centers, and YMCAs offer yoga classes. Your neighborhood may also have a specialized yoga studio. Some yoga instructors offer private or semi-private classes for students who want more personalized training.
很多体育馆，社区，基督教青年会都开设瑜伽课程。你所在街区也许就有瑜伽场馆。一些瑜伽教练会提供私人的或是半公开的课程，教授那些想专门学习的学员。
Before taking a class, check whether the instructor is registered with the Yoga Alliance, a certification that requires at least 200 hours of training in yoga techniques and teaching. You may also want to sit in and observe the class that interests you.
上课之前，打听一下上课教练是否有瑜伽教师资格，获得这个证书需要至少200个小时的教授瑜伽技巧的经历。你也可以找个地方坐下，仔细看看你感兴趣的课程。
You could also try using a yoga DVD. Websites, DVDs, and books can't compare to learning yoga poses from a teacher, but they can help you find out more. They can be especially helpful if you have already taken yoga classes and want to practice at home.
你也可以利用瑜伽DVD和相关网站。看书没有和一个老师直接学的效果好，但是看书可以帮你发现更多。当你已经上过瑜伽课程了而且想在家练习，看书是一个很好的选择。
Dress comfortably for your first yoga session in clothing that allows you to move your body fully. Stretchy shorts or pants and a T-shirt or tank top are best. Yoga is practiced barefoot, so you don't have to worry about special shoes.
练习瑜伽的第一步是穿着合身，这会放你身体充分伸展。弹性短裤和T恤或是背心是首选。练习瑜伽是裸脚，所以不用担心鞋子的问题。
If you're doing your yoga workout on a carpeted floor, you probably don't need any equipment, although many people like to use a yoga mat or "sticky" mat. This special type of mat provides cushioning and grip while you do your poses. You can buy yoga mats in sporting goods stores or often at the yoga class location.
如果是在一间地毯房间练习瑜伽，你也许不需要任何器械，但一些人会用“瑜伽毯”，把它当做垫子，增加摩擦力，你可以在运动店或是上课场馆附近买到“瑜伽毯”。
What can you expect at a yoga class or when you watch a yoga video? To begin the class, the instructor may lead you through a series of poses like Sun Salutations to warm up your arms, legs, and spine. After that, you'll concentrate on specific poses that work different areas of your body. Most yoga sessions end with some type of relaxation exercise.
在瑜伽课上或是教学视频里想要学到什么呢？上课初期，教练会让你做一系列姿势，比如拜日式，作为热身，活动开手臂、腿部和脊柱。然后教练会教你某些专门的动作，练习身体的不同部位。结束时都会做一些放松练习。
Before you begin any type of exercise program, it's a good idea to talk to your doctor, especially if you have a health problem. Be sure to let your instructor know about any orthopedic problems or special needs you may have before the class begins. A good instructor will be able to provide modified poses for students who are just beginning or who have special needs.
在进行任何体育项目时，你最好咨询一下你的私人医生，尤其是你有什么健康问题。确信你的教练知道你的整体状况，或是一些特殊需要。好的教练对于初学者和有特殊需要的学员会教授修改后的姿势。
Staying on Track踏上正规
Your schedule's already packed — so how are you supposed to fit in time for yoga? Here are a few tips:
制定完计划——你如何抽时间练习呢？下面是几点意见：
Break it down. If you can't do a half hour of yoga in one sitting, try doing it in chunks. How about 15 minutes after you get up and 15 minutes before bed? Or try three 10-minute workouts to break up a long study session.
化整为零。如果一次连半小时都抽不出来，那么试着化整为零，起床和睡前各做15分钟。或是工作学习的间隙练习10分钟。
Do what works for you. Some people have more success working out in the morning before the day's activities sidetrack them; others find that an after-school workout is the perfect way to unwind. Experiment with working out at different times of the day and find the time that fits your schedule and energy level best.
怎样对你最有利。一些人清晨练习最有效，琐事不会干扰到他们；一些人觉得学习工作结束后是练习的好时间。尝试不同的时间做做练习，找出最适合你的时间。
Find a workout buddy. Doing your yoga routines with a friend is a great way to stay motivated. You'll be less likely to miss your workout if you have an appointment with a friend. You and your buddy can compare tips on healthy eating and exercise habits, evaluate each other's poses for form, and keep each other on track.
找一个搭档。和朋友一起练习是让你保持激情的最好方法。如果和朋友约好那么你就不会错过练习了。你和搭档可以交流健康饮食，锻炼习惯，比对彼此的练习姿势，相互促进。
Consistency is key. If you want to reap the benefits that yoga provides, you'll have to do it consistently. A once-a-month yoga workout may relieve some stress, but for benefits like increased flexibility and stamina, you should aim to practice yoga three or four times a week. It generally takes about 4 to 6 weeks of regular exercise at least 3 days a week for your body to begin to release the endorphins that make exercise such an uplifting experience.
坚持是关键。如果你想获得练习瑜伽的益处，那么你需要坚持锻炼。一月练一次也许会帮你减轻压力，但是不会提高你的柔韧性和忍耐力，应该至少每周练习三四次。每周练习三次，坚持4—6周，你的体内才会开始分泌内啡肽，一种让你感到兴奋的激素。
Set some goals. The same routine every week may become monotonous, so set some goals to help you stay focused. Perhaps you'd like to incorporate power yoga into your routine so you get a better cardiovascular workout. Maybe you've always gone to yoga class and your goal is to start practicing on your own at home. Whatever you choose as your goal, make sure you reward yourself when you accomplish it!
制定目标。每周常规的训练会变得很单调，所以设定一些阶段目标会让你保持动力。你可以练习动态瑜伽增强心肺功能。或是你参加瑜伽课程，回家自己练习。无论你选择什么目标，在完成时都不要忘记奖励自己！
The great thing about yoga is it can be as vigorous or as gentle as you want it to be. That makes it a good choice for anybody.
瑜伽最大特点是可以如你所愿，或是充满活力或是性情温和。所以瑜伽对于每个人都是一个不错的选择。
