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哪种瑜伽适合我?

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2019年08月14日

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What kind of yoga is right for me?

哪种瑜伽适合我?

Unlike Jazzercise, Tae-Bo, sauna suits and shake weights, yoga isn't an exercise fad that's going away anytime soon. About 36 million U.S. adults regularly practice yoga, a number that keeps on growing, according to the most recent Yoga in America Studyconducted for Yoga Journal and the Yoga Alliance.

与爵士舞、跆拳道、桑拿浴服和减肥不同,瑜伽不是一种短期内就会消失的运动时尚。《瑜伽杂志》和瑜伽联盟最近为《瑜伽在美国》进行的一项研究显示,约有3600万美国成年人定期练习瑜伽,这个数字还在不断增长。

There are many styles of yoga to choose from, so if you're new to yoga, it might be confusing to know what style to try. There are dozens of styles and contemporary interpretations (some would say "bastardizations" — think hip-hop yoga, laughter yoga, Yogalates, etc.), but we'll stick with the most common styles available at yoga studios.

瑜伽有很多种风格可供选择,所以如果你刚接触瑜伽,你可能不知道该尝试哪种风格。有几十种风格和当代诠释(有些人会说“混蛋”——想想嘻哈瑜伽、大笑瑜伽、瑜伽操等等),但我们将坚持瑜伽工作室里最常见的风格。

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A woman holds the Cow pose, one of the signature Vinyasa movements. (Photo: fizkes/Shutterstock)

Here's a breakdown of some specific types of yoga and the types of people they might appeal to:

以下是一些特定类型的瑜伽及其可能吸引的人群的分类:

Ashtanga: Try this style of yoga if you are very physically fit and want a fast-paced challenge. If you're stiff, inflexible and out of shape, don't try Ashtanga until you have lots of experience with gentler forms of yoga. Created by Pattabhi Jois about 60 years ago, Ashtanga integrates asanas into a rapid flow. If you're trying Ashtanga for the first time, bring a couple towels and lots of water with you to class. "Ashtanga and other 'power' or 'flow' styles of yoga are more for the young and restless crowd," says Larry Payne, Ph.D., co-author of "Yoga for Dummies" and creator of a new style of yoga for people age 40 and older called Prime of Life Yoga.

阿斯汤加:如果你身体非常健康,想要快节奏的挑战,可以试试这种瑜伽。如果你身体僵硬,不灵活,身材走样,在你对温和的瑜伽有很多经验之前,不要尝试阿斯汤加瑜伽。由Pattabhi Jois在60年前创建,阿斯汤加将体式融入快速流动。如果你是第一次尝试阿斯汤加,带几条毛巾和大量的水去上课。“阿斯汤加和其他‘力量’或‘流动’瑜伽更适合年轻人和不安分的人群,”《傻瓜瑜伽》的合著者、40岁及以上人群瑜伽新风格的创造者拉里佩恩博士说。

Iyengar: If you want a slower style of yoga that holds each pose and focuses on proper alignment, Iyengar could be the right style for you. Rachel Krentzman, a physical therapist and owner of Embody Physical Therapy & Yoga in San Diego, recommends talking to the teacher before class, especially if you have a current or past injury that affects your flexibility. "Learn proper alignment in the poses correctly before you try a quick-flow class; if you don't, that may lead to an injury," says Krentzman, who adds, "Iyengar is best for many newcomers to yoga because it focuses on alignment and the teachers are trained to instruct all ages and injuries. If you're tight and inflexible, I'd especially recommend Iyengar, because it implements blocks and other props."

艾扬格:如果你想要一种更慢的瑜伽,保持每个姿势,并专注于正确的姿势,艾扬格可能是适合你的瑜伽风格。物理治疗师瑞秋·克伦兹曼是圣地亚哥一家名为“具体化物理疗法与瑜伽”的公司的老板。“在上快流瑜伽课之前,先要学会正确摆姿势;如果你不这样做,可能会导致受伤,”克伦兹曼说,他补充说,“艾扬格最适合许多刚接触瑜伽的人,因为它侧重于协调,而且老师们受过训练,可以指导所有年龄和受伤的人。”如果你又紧又不灵活,我特别推荐艾扬格,因为它可以实现积木和其他道具。”

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Bikram yoga enthusiasts move through their practice in the summer heat in New York City. (Photo: John Moore/Getty Images)

Hot yoga: Any style of physical yoga (or meditative yoga) in a heated room can fall under the "hot yoga" umbrella (or sauna, to be more accurate). The temperature can vary from 80 degrees Fahrenheit (26.6 Celsius) to an excess of 100 degrees F (37.7 C). If you're in excellent physical health and like to sweat profusely, give hot yoga a try. Avoid hot yoga if you are menopausal or have medical conditions such as multiple sclerosis or Parkinson's disease, advises Payne.

热瑜伽:任何一种形式的身体瑜伽(或冥想瑜伽),在一个加热的房间里,都可以放在“热瑜伽”下(更准确地说是桑拿)。温度从80华氏度(26.6摄氏度)到超过100华氏度(37.7摄氏度)不等。佩恩建议,如果你已经绝经,或者患有多发性硬化症或帕金森氏症等疾病,就不要做高温瑜伽。

Vinyasa: Good for those who require something between entry-level gentle yoga and power classes, vinyasa allows for more spontaneity and variety than fixed disciplines like Ashtanga and Bikram. Popular sequences like sun salutations and cat/cow are staples of Vinyasa. Though the pace can be challenging for a newcomer, it will likely be easier than a heated power flow class.

流瑜伽:对于那些需要一些介于入门级温和瑜伽和力量课程之间的练习的人来说,流瑜伽比阿斯汤加和比克拉姆等固定的训练方式更能让人产生自发性和多样性。流行的序列,如太阳敬礼和猫/牛是流瑜伽的主要内容。虽然对于一个新手来说,这个速度是很有挑战性的,但它很可能比热功率流课程更容易。

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Two people sit in Cow Face pose. (Photo: F8 studio/Shutterstock)

Restorative: If you have injuries, limited mobility, or are significantly overweight, restorative yoga may be a good style for you. It utilizes lots of props like pillows, straps and blankets to help hold a gentle, passive stretch for longer periods. This type of yoga might be good for triathletes and other extreme athletes because it may help the body heal. Don't expect to burn many calories in a restorative class.

恢复性瑜伽:如果你受伤了,行动不便,或者明显超重,恢复性瑜伽可能是一个不错的选择。它使用了很多道具,比如枕头、皮带和毯子,来帮助长时间保持温和、被动的伸展。这种瑜伽可能对铁人三项运动员和其他极限运动员有好处,因为它可以帮助身体愈合。不要期望在恢复性课程中消耗太多卡路里。


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