專注在吐氣

美國的瑜珈誌/Yoga Journal,大概是每個瑜珈人必讀的雜誌吧~
雖然台灣不容易買到,不過都可以去瑜珈誌的官網看,其中還有可以訂閱Daily Insight電子報,系統每天會發一封類似tip的小短文,對於不想看長篇大論或是時間不多的人,是個很好的選擇~

今天的Daily Insight在講吐氣的重要,Kris覺得對於孕媽咪很有幫助~特別翻譯一下大家做參考,有空可以常練習吐氣,或許在待產時也可以用上哦!

Focus on the Exhale :: from 9.18.2010 Yoga Journal-Daily Insight ::
In the yogic practice of breath control (or pranayama), the exhale has a special function. While the inhale is stimulating, the exhale is relaxing. While the inhale is about bringing energy into the body, the exhale is about releasing stress, toxins, and pain. Because of this, you can use conscious breathing as a break in your day. By focusing on your exhale, you can let go of the past and come into the present with a renewed commitment. Here's how:

Sit up in your chair with your feet on the floor and a long spine. Close your eyes and focus on your breath. Inhale through the nose, feeling your spine get longer and taller. Then exhale through your mouth with a deep sigh. As you exhale, visualize the moments of your day moving away from you.

Try this for a few minutes anytime you need to let go of something. It can have a profound effect on your emotional and physical health.

專注在吐氣 ::Kris譯自9.18.2010 瑜珈誌的Daily Insight::
在瑜珈中的呼吸練習(或叫pranayama),吐氣是具有很特別的功效的. 吸氣練習是在加強喚醒刺激身體和知覺並把藉此把能量注入體內,而吐氣則是練習放鬆,舒壓排毒和解除疼痛. 正因如此,一天之中你可以利用有意識的呼吸練習來自我舒解. 把注意力放在吐氣上,你可以試著放掉過去的不愉快,用著全新的感覺帶引自己進入現在此刻,以下是簡單的方法:

坐在椅子上,把雙腳平放在地上,抬頭挺胸讓自己的脊椎修長. 慢慢地閉上雙眼,把注意力集中到呼吸上. 用鼻子吸氣,感覺著脊椎慢慢地向天空延伸. 接著用嘴慢慢地吐氣感覺像是吐出一個很深的嘆氣. 當你吐氣時,試著想像你的週遭漸漸地消移開來.

當你覺得需要放鬆時,利用幾分鐘重覆以上的呼吸練習. 這個練習可以有效的幫助身心上的減壓.