{"id":16605,"date":"2020-10-31T13:56:35","date_gmt":"2020-10-31T05:56:35","guid":{"rendered":"https:\/\/theyogamandala.com.sg\/cn\/?p=16605"},"modified":"2024-11-04T11:19:01","modified_gmt":"2024-11-04T03:19:01","slug":"%e9%83%a8%e8%90%bd%e6%a0%bc%e7%ac%ac%e4%ba%8c%e7%af%87-%e5%bf%83%e5%92%8c%e8%ba%ab%e4%bd%93%ef%bc%8c%e5%ba%94%e8%af%a5%e5%90%ac%e8%b0%81%e7%9a%84","status":"publish","type":"post","link":"https:\/\/theyogamandala.com.sg\/cn\/%e9%83%a8%e8%90%bd%e6%a0%bc%e7%ac%ac%e4%ba%8c%e7%af%87-%e5%bf%83%e5%92%8c%e8%ba%ab%e4%bd%93%ef%bc%8c%e5%ba%94%e8%af%a5%e5%90%ac%e8%b0%81%e7%9a%84\/","title":{"rendered":"\u90e8\u843d\u683c\u7b2c\u4e8c\u7bc7 &#8211;\u00a0\u5fc3\u548c\u8eab\u4f53\uff0c\u5e94\u8be5\u542c\u8c01\u7684"},"content":{"rendered":"<p>&nbsp;<\/p>\n<div>\n\u4f53\u5f0f\u7ec3\u4e60\u65f6\uff0c\u6bcf\u5f53\u7d2f\u4e86\uff0c\u6216\u8005\u4f53\u5f0f\u96be\u7684\u65f6\u5019\uff0c\u5fc3\u91cc\u5c31\u4f1a\u6709\u4e2a\u58f0\u97f3\uff0c\u201c<wbr \/>\u6211\u597d\u7d2f\uff0c\u4f53\u5f0f\u597d\u96be\uff0c\u6211\u7ec3\u4e0d\u4e86\u4e86\uff0c\u6211\u5e94\u8be5\u4f11\u606f\u4e86&#8230;\u201d\uff1b\u53ef\u662f\uff0c<wbr \/>\u5982\u679c\u518d\u575a\u6301\u4e00\u4e0b\u4e0b\uff0c\u8eab\u4f53\u597d\u50cf\u8fd8\u53ef\u4ee5\uff0c\u8fd8\u6709\u70b9\u529b\u6c14\u3002\u6240\u4ee5\uff0c<wbr \/>\u6709\u610f\u601d\u7684\u95ee\u9898\u5c31\u6765\u4e86\uff0c\u5fc3\u548c\u8eab\u4f53\uff0c\u5e94\u8be5\u542c\u8c01\u7684\uff1f<\/p>\n<p>\u6bcf\u5f53\u4ee5\u4e0b\u60c5\u51b5\u65f6\uff0c\u8fd9\u4e2a\u95ee\u9898\u5c31\u4f1a\u51fa\u73b0\u5728\u6211\u7684\u8111\u6d77\u91cc\uff1a<br \/>\n* \u4e0a\u5348\u4f53\u5f0f\u7ec3\u4e60\u5230\u6700\u540e\u9636\u6bb5\uff0c\u4f53\u529b\u4e0d\u652f<br \/>\n* \u5e7b\u6905\u626d\u8f6c<br \/>\n* \u8239\u5f0f\u540e\u624b\u652f\u6491\u5730\u9762\u811a\u79bb\u5730<br \/>\n* \u5927\u8c61\u7684\u9f3b\u5b50\u811a\u79bb\u5730<br \/>\n* \u56db\u67f1<br \/>\n* \u5927\u5c0f\u4e4c\u9e26\u8df3\u56de\u5e73\u677f<\/p>\n<p>\u7ea0\u7ed3\u4e86\u534a\u5929\u5e94\u8be5\u542c\u8c01\u7684\uff0c\u7ed3\u679c\u67e5\u9605\u4e86\u4e00\u4e0b\u76f8\u5173\u7684\u8d44\u6599\u4e4b\u540e\uff0c\u53d1\u73b0\uff0c<wbr \/>\u8fd9\u4e2a\u95ee\u9898\u7684\u7b54\u6848\u662f\u201c\u8eab\u5fc3\u5408\u4e00\u201d\u3002\u4e5f\u5c31\u662f\u738b\u745c\u4f3d\u516b\u652f\u7684\u7b2c\u4e94\u652f\uff0c<wbr \/>Pratyahara (\u8c03\u5fc3)\uff0c \u5728\u7ec3\u4e60\u4f53\u5f0f\u65f6\uff0c\u5173\u95ed\u6240\u6709\u7684\u611f\u5b98\uff08\u542c\u89c9\u3001\u89c6\u89c9\u3001\u55c5\u89c9\u3001\u89e6\u89c9\u3001\u5473\u89c9\uff09<wbr \/>\uff0c\u628a\u6240\u6709\u7684\u5173\u6ce8\u5411\u5185\u6536\uff0c\u8ffd\u6c42\u5185\u5728\u7684\u8fde\u63a5\u3002\u8fbe\u5230\u8fd9\u4e2a\u7ea7\u522b\uff0c<wbr \/>\u4f30\u8ba1\u5c31\u4e0d\u4f1a\u6709\u521a\u5f00\u59cb\u8fd9\u4e2a\u95ee\u9898\u4e86\u3002<\/p>\n<p>\u603b\u7ed3\u4e00\u4e0b\u738b\u745c\u4f3d\u516b\u652f\uff1a<br \/>\n1. Yama\uff08\u5236\u6212\uff09\uff0c\u5916\u5728\u63a7\u5236\u7684\u81ea\u5f8b\u3002\u5b83\u610f\u5473\u7740\uff0c\u65e0\u66b4\u529b\u3001\u4e0d\u6740\u751f\uff1b<wbr \/>\u5766\u8bda\u3001\u4e0d\u5984\u8bed\uff1b\u4e0d\u5077\u76d7\u3001\u65e0\u5984\u60f3\u5360\u6709\u6b32\uff1b\u8d1e\u6d01\u3001\u4e0d\u90aa\u6deb\uff1b<wbr \/>\u4e0d\u63a5\u53d7\u8d60\u793c\u548c\u8d3f\u8d42\uff0c\u4e0d\u8d2a\u3002<br \/>\n2. Niyama\uff08\u5185\u5236\uff09\uff0c\u5185\u5728\u63a7\u5236\u3002\u5b83\u610f\u5473\u7740\uff0c\u6e05\u51c0\uff1b\u6ee1\u8db3\uff1b<wbr \/>\u70ed\u5fc3\u4e8e\u745c\u4f3d\uff1b\u81ea\u5b66\uff1b\u653e\u4e0b\u81ea\u6211\u3002<br \/>\n\u8fd9\u4e24\u652f\u662f\u81ea\u6211\u7ea6\u675f\u7684\u90e8\u5206\uff0c\u544a\u8bc9\u6211\u4eec\u4fee\u4e60\u745c\u4f3d\u5e94\u8be5\u4ece\u54ea\u91cc\u5f00\u59cb\u3002<wbr \/>\u5b83\u4eec\u662f\u745c\u4f3d\u4e60\u7ec3\u7684\u57fa\u7840\uff0c\u5f53\u6211\u4eec\u5b8c\u6210\u4e86\u8fd9\u4e24\u652f\u7684\u4fee\u884c\uff0c<wbr \/>\u5c31\u53ef\u4ee5\u5f00\u59cb\u8fdb\u5165\u5230Asama\u7684\u7ec3\u4e60\u3002<\/p>\n<p>3. Asana\uff08\u4f53\u5f0f\uff09\uff0c\u7a33\u5b9a\u8212\u9002\u7684\u59ff\u52bf\u3002\u628a\u547c\u5438\u5e26\u5165\u4f53\u5f0f\uff0c<wbr \/>\u4f7f\u4f53\u5f0f\u7a33\u5b9a\u800c\u8212\u9002\uff0c\u662f\u8c03\u8eab\uff0c\u745c\u4f3d\u7684\u7ec3\u4e60\u5e94\u8be5\u611f\u89c9\u5230\u8212\u9002\uff0c<wbr \/>\u6216\u8005\u662f\u6269\u5f20\u3001\u7a33\u5b9a\u3002<br \/>\n\u8981\u628a\u524d\u4e24\u652f\u6301\u6212\u3001\u5185\u4fee\u8fd9\u4e9b\u7ea6\u675f\uff0c\u5e94\u7528\u5230\u745c\u4f3d\u4f53\u4f4d\u6cd5\u7684\u7ec3\u4e60\u5f53\u4e2d\u3002<br \/>\n4. Pranayama(\u8c03\u606f\u6cd5)\uff0c\u611f\u53d7\u547c\u5438\uff0c\u4f7f\u5185\u5fc3\u5e73\u9759\uff0c<wbr \/>\u5173\u6ce8\u81ea\u5df1\u3002<br \/>\n\u8fd9\u4e24\u652f\u8981\u4fee\u70bc\u7684\u5185\u5bb9\u662f\uff1a<br \/>\n\u4e09\u8109\u4e03\u8f6e<br \/>\n\u4e09\u8109Nadis\uff1a\u5de6\u8109\u3001\u53f3\u8109\u3001\u4e2d\u8109<br \/>\n\u5de6\u8109 Ida Nadi\uff1a\u53c8\u79f0\u201c\u9634\u8109\u201d\uff0c\u4ee3\u8868\u6708\u4eae\u3002\u7531\u53f3\u8111\u548c\u5de6\u4fa7\u795e\u7ecf\u4e2d\u67a2\u4e3b\u63a7\uff0c<wbr \/>\u503e\u5411\u4e8e\u611f\u6027\u3001\u8fc7\u53bb\u3001\u6d88\u6c89\u3001\u8d85\u6211\u3002<br \/>\n\u53f3\u8109 Pingala Nadi\uff1a\u53c8\u79f0\u201c\u9633\u8109\u201d\uff0c\u4ee3\u8868\u592a\u9633\u3002\u7531\u5de6\u8111\u548c\u53f3\u4fa7\u4e2d\u67a2\u795e\u7ecf\u4e3b\u63a7\uff0c<wbr \/>\u503e\u5411\u4e8e\u7406\u6027\u3001\u672a\u6765\u3001\u5bb0\u5236\u3001\u81ea\u6211\u3002<br \/>\n\u4e2d\u8109 Sushumna Nadi\uff1a\u4f4d\u4e8e\u5de6\u8109\u4e0e\u53f3\u8109\u7684\u4e2d\u95f4\uff0c\u4e09\u8109\u7684\u6b63\u4e2d\u4f4d\u7f6e\uff0c<wbr \/>\u8fd9\u662f\u4e00\u6761\u865a\u6307\u7684\u8109\u8def\u3002\u6211\u4eec\u5e38\u8bf4\u5b83\u662f\u5f53\u4e0b\u3001\u7075\u6027\u4e0a\u5347\u3001<wbr \/>\u5929\u4eba\u5408\u4e00\u7684\u901a\u9053\uff0c\u5f88\u591a\u4eba\u8bef\u4ee5\u4e3a\u8fd9\u662f\u4e00\u6761\u5b9e\u9645\u5b58\u5728\u7684\u8109\u8def\uff0c<wbr \/>\u53ea\u662f\u5835\u585e\u4e86\uff0c\u4fee\u70bc\u4e09\u8109\u662f\u8981\u201c\u6253\u901a\u201d\u5b83\uff1b\u5b9e\u9645\u4e0a\u662f\u5c06\u5de6\u8109\u3001<wbr \/>\u53f3\u8109\u4fee\u70bc\u81f3\u6781\u9ad8\u5883\u754c\uff0c\u4f7f\u5176\u9ad8\u5ea6\u534f\u8c03\u3001\u4e0d\u5206\u5f7c\u6b64\uff0c\u6700\u7ec8\u878d\u5165\u4e2d\u8109\u3002<br \/>\n\u4e03\u8f6e\uff08\u4e03\u4e2a\u80fd\u91cf\u4e2d\u5fc3 Chakras\uff09<br \/>\n\u81ea\u4e0b\u800c\u4e0a\u4f9d\u6b21\u662f\uff1a<br \/>\n1 \u6839\u8f6e Muladhara\uff1a\u5bf9\u5e94\u817a\u4f53\u662f\u76f4\u80a0\u3001\u751f\u6b96\u5668\u3001\u8180\u80f1\uff0c<wbr \/>\u5728\u8111\u4e2d\u7684\u5370\u8c61\u662f\u7ea2\u8272\u3002\u571f\u5143\u7d20<br \/>\n2 \u8179\u8f6e Svadhisthana\uff1a\u5bf9\u5e94\u817a\u4f53\u662f\u6027\u817a\u3001\u80be\u4e0a\u817a\uff0c<wbr \/>\u5728\u8111\u4e2d\u7684\u5370\u8c61\u662f\u6a59\u8272\u3002\u6c34\u5143\u7d20<br \/>\n3 \u8110\u8f6e Manipura \uff1a\u5bf9\u5e94\u817a\u4f53\u662f\u80f0\u817a\uff0c\u5728\u8111\u4e2d\u5370\u8c61\u662f\u9ec4\u8272\u3002\u706b\u5143\u7d20<br \/>\n4 \u5fc3\u8f6e Anahata\uff1a\u5bf9\u5e94\u817a\u4f53\u662f\u80f8\u817a\uff0c\u5728\u8111\u4e2d\u5370\u8c61\u662f\u7eff\u8272\u3002\u98ce\u5143\u7d20<br \/>\n5 \u5589\u8f6e Visuddha\uff1a\u5bf9\u5e94\u817a\u4f53\u662f\u7532\u72b6\u817a\u3001\u526f\u7532\u72b6\u817a\uff0c<wbr \/>\u5728\u8111\u4e2d\u5370\u8c61\u662f\u84dd\u8272\u3002\u7a7a\u5143\u7d20<br \/>\n6 \u989d\u8f6e Ajna\uff1a\u5bf9\u5e94\u817a\u4f53\u662f\u5782\u4f53\uff0c\u5728\u8111\u4e2d\u5370\u8c61\u662f\u975b\u9752\u8272\u3002\u7a7a\u5143\u7d20<br \/>\n7 \u9876\u8f6e Sahasrara\uff1a\u5bf9\u5e94\u817a\u4f53\u662f\u677e\u679c\u4f53\uff0c\u5728\u8111\u4e2d\u5370\u8c61\u662f\u7d2b\u8272\u3002<br \/>\n\u4e5f\u5c31\u662f\u745c\u4f3d\u5f53\u4e2d\u6240\u8ff0\u7684\uff0c\u7ec4\u6210\u4e16\u95f4\u4e07\u7269\u7684\uff1a<br \/>\n\u4e94\u5927\u5143\u7d20<br \/>\n\u5730\u3001\u6c34\u3001\u706b\u3001\u98ce\u3001\u7a7a<br \/>\n\u4eba\u4f53\u4e2d\u5b58\u5728\u7740\u8fd9\u4e94\u79cd\u5143\u7d20\u6784\u6210\u7684\u80fd\u91cf\u4e4b\u6c14\u3002<br \/>\n\u5b83\u4eec\u4e0e\u80fd\u91cf\u4e4b\u6c14\u7684\u5bf9\u5e94\u5173\u7cfb\u662f\uff1a<br \/>\n\u5730\uff08\u571f\u5143\u7d20\uff09\u5bf9\u5e94\uff1aUdana \u8a00\u8bed\u6c14\uff0c\u638c\u7ba1\u8bed\u8a00\u7684\u80fd\u91cf\u548c\u6606\u8fbe\u91cc\u5c3c\uff08\u62d9\u706b\uff09\uff1b<br \/>\n\u6c34\uff08\u6c34\u5143\u7d20\uff09\u5bf9\u5e94\uff1aApana \u4e0b\u884c\u6c14\uff0c\u638c\u7ba1\u6392\u6cc4\u3001\u6392\u51fa\u7684\u80fd\u91cf\uff1b<br \/>\n\u706b\uff08\u706b\u5143\u7d20\uff09\u5bf9\u5e94\uff1aSamana \u8fd0\u5316\u6c14\uff0c\u638c\u7ba1\u65b0\u9648\u4ee3\u8c22\u7684\u80fd\u91cf\uff1b<br \/>\n\u98ce\uff08\u98ce\u5143\u7d20\uff0c\u7a7a\u6c14\uff09\u5bf9\u5e94\uff1aVyana \u6c14\u8840\uff0c\u638c\u7ba1\u80fd\u91cf\u7684\u8fd0\u8f93\u901a\u9053\uff08\u4e3b\u8981\u6307\u8840\u6db2\u5faa\u73af\uff09\uff1b<br \/>\n\u7a7a\uff08\u771f\u7a7a\u3001\u4ee5\u592a\uff09\u5bf9\u5e94\uff1aPrana \u751f\u547d\u4e4b\u6c14\uff0c\u638c\u7ba1\u547c\u5438\u7684\u80fd\u91cf\u3002<br \/>\n\u8fd9\u4e9b\u662fAsana\u548cPranayama\u4e2d\u6240\u4fee\u70bc\u7684\u5185\u5bb9\u3002<wbr \/>\u5c06\u5176\u719f\u7ec3\u8fd0\u7528\u540e\uff0c\u5c31\u8fdb\u5165\u5230\u4e86\u4e0b\u4e00\u652f\u7684\u7ec3\u4e60\u3002<\/p>\n<p>5. Pratyahara(\u8c03\u5fc3)\uff0c\u5173\u95ed\u6240\u6709\u611f\u5b98\uff0c<wbr \/>\u628a\u6240\u6709\u7684\u5173\u6ce8\u4ece\u5916\u5411\u5185\u6536\uff0c\u8ffd\u6c42\u5185\u5728\u7684\u8fde\u63a5\u3002<wbr \/>\u5f53\u6211\u4eec\u80fd\u591f\u5c06\u611f\u5b98\u5b8c\u5168\u6536\u6444\u65f6\uff0c\u5c31\u4f1a\u4ea7\u751f\u5185\u5728\u611f\u77e5\u7684\u6b63\u53cd\u9988\u3002<wbr \/>\u5982\u679c\u6211\u4eec\u7684\u611f\u5b98\u5b8c\u5168\u7684\u5185\u655b\uff0c\u5b9a\u5411\u4e8e\u5185\u89c2\u7684\u65b9\u5411\uff0c<wbr \/>\u5c31\u4f1a\u5c06\u5185\u5728\u7684\u8c03\u6574\u4e0e\u610f\u8bc6\u5efa\u7acb\u8fde\u63a5\u3002\u8fd9\u65f6\u4f1a\u611f\u53d7\u5230\u4e00\u79cd\u7531\u8877\u7684\u559c\u60a6\uff0c<wbr \/>\u5c31\u597d\u50cf\u8fdb\u5165\u4e86\u4e00\u4e2a\u5341\u5206\u548c\u8c10\u7684\u4e16\u754c\u4e2d\u3002<\/p>\n<p>6. Dharana\uff08\u4e13\u6ce8\u529b\uff09\uff0c\u4e13\u6ce8\u662f\u5c06\u610f\u8bc6\u96c6\u4e2d\u5e76\u56fa\u5b9a\u5728\u4e00\u5904\uff08<wbr \/>\u6216\u4e00\u4e2a\u70b9\uff09\uff0c\u4e5f\u5c31\u662f\u51dd\u89c6\u70b9\uff08\u9f3b\u5c16\u3001\u5929\u7a7a\u3001\u7709\u5fc3\uff0c\u624b-\u4e2d\u6307\u3001<wbr \/>\u5927\u62c7\u6307\u3001\u5de6\u53f3\u4fa7\u3001\u809a\u8110\u3001\u5927\u811a\u8dbe\uff09\uff0c\u63a7\u5236\u6563\u4e71\u7684\u610f\u8bc6\uff0c<wbr \/>\u8ba9\u610f\u8bc6\u4e0d\u8981\u56db\u5904\u6e38\u79bb\u3001\u89c2\u5bdf\u548c\u5224\u65ad\uff0c\u800c\u662f\u53d8\u5f97\u4e13\u6ce8\u548c\u67d4\u548c\u3002<br \/>\n7. Dhyana\uff08\u51a5\u60f3\uff09\uff0c\u610f\u8bc6\u6301\u7eed\u4e0d\u65ad\u5730\u6d41\u5411\u90a3\u4e9b\u4e13\u6ce8\u7684\u5730\u65b9\uff0c<wbr \/>\u6ca1\u6709\u4e2d\u65ad\u3001\u6ca1\u6709\u65f6\u9650\u7684\u4e13\u6ce8\uff0c\u662f\u4e00\u79cd\u5e73\u9759\u7684\u72b6\u6001\u3002<br \/>\n8. Samadihi\uff08\u4e09\u6469\u5730\uff09\uff0c\u7075\u9b42\u548c\u8eab\u4f53\u7684\u5206\u79bb\uff0c<wbr \/>\u5f53\u51a5\u60f3\u7684\u5bf9\u8c61\u541e\u6ca1\u4e86\u51a5\u60f3\u8005\u7684\u672c\u4f53\u610f\u8bc6\uff0c<wbr \/>\u51a5\u60f3\u5bf9\u8c61\u5c31\u4e0e\u610f\u8bc6\u6d41\u878d\u5408\u5728\u4e00\u8d77\uff0c\u6210\u4e3a\u4e86\u65b0\u7684\u672c\u8d28\u2014\u2014<wbr \/>\u8fd9\u5c31\u662f\u4e09\u6469\u5730\u3002<\/div>\n<div><\/div>\n<div>\u6240\u4ee5\u73b0\u5728\u9700\u8981\u505a\u7684\u5c31\u662f\uff0c\u4e0d\u65ad\u5730\u7ec3\u4e60\u4f53\u5f0f\uff0c\u5728\u7ec3\u4e60\u4f53\u5f0f\u65f6\uff0c<wbr \/>\u5173\u6ce8\u547c\u5438\uff0c\u4e13\u6ce8\uff0c\u77e5\u9053\u6bcf\u4e2a\u4f53\u5f0f\u7684\u5173\u8282\u8fd0\u52a8\u7c7b\u578b\u3001<wbr \/>\u808c\u8089\u539f\u52a8\u808c\u548c\u62ee\u6297\u808c\uff0c\u7136\u540e\u5e26\u7740\u8fd9\u79cd\u5bf9\u5173\u8282\u3001<wbr \/>\u5bf9\u808c\u8089\u7684\u89c9\u77e5\u53bb\u7ec3\u4e60\u4f53\u5f0f\uff0c\u53bb\u611f\u53d7\u8eab\u4f53\u76f8\u5e94\u90e8\u4f4d\u7684\u8212\u5c55\u548c\u6fc0\u6d3b\u3002<wbr \/>\u81ea\u5df1\u672c\u8eab\uff0c\u5728\u505a\u4f53\u5f0f\u65f6\uff0c<wbr \/>\u5c24\u5176\u8981\u5173\u6ce8\u6536\u8179\u548c\u8179\u80a1\u6c9f\u53d1\u529b\u8fd9\u4e24\u4e2a\u81ea\u5df1\u6700\u5bb9\u6613\u5ffd\u7565\u7684\u5730\u65b9\u3002<\/div>\n<div><\/div>\n<div>\u591a\u7ec3\u4e60\uff0c\u591a\u601d\u8003\uff0c\u5173\u6ce8\u81ea\u5df1\u5185\u5fc3\uff0c\u4eab\u53d7\u745c\u4f3d\u4e4b\u65c5\uff01<\/div>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; \u4f53\u5f0f\u7ec3\u4e60\u65f6\uff0c\u6bcf\u5f53\u7d2f\u4e86\uff0c\u6216\u8005\u4f53\u5f0f\u96be\u7684\u65f6\u5019\uff0c\u5fc3\u91cc\u5c31\u4f1a\u6709\u4e2a\u58f0\u97f3\uff0c\u201c\u6211\u597d\u7d2f\uff0c\u4f53\u5f0f\u597d\u96be\uff0c\u6211\u7ec3\u4e0d\u4e86\u4e86\uff0c\u6211\u5e94\u8be5\u4f11\u606f\u4e86&#8230;\u201d\uff1b\u53ef\u662f\uff0c\u5982\u679c\u518d\u575a\u6301\u4e00\u4e0b\u4e0b\uff0c\u8eab\u4f53\u597d\u50cf\u8fd8\u53ef\u4ee5\uff0c\u8fd8\u6709\u70b9\u529b\u6c14\u3002\u6240\u4ee5\uff0c\u6709\u610f\u601d\u7684\u95ee\u9898\u5c31\u6765\u4e86\uff0c\u5fc3\u548c\u8eab\u4f53\uff0c\u5e94\u8be5\u542c\u8c01\u7684\uff1f \u6bcf\u5f53\u4ee5\u4e0b\u60c5\u51b5\u65f6\uff0c\u8fd9\u4e2a\u95ee\u9898\u5c31\u4f1a\u51fa\u73b0\u5728\u6211\u7684\u8111\u6d77\u91cc\uff1a * \u4e0a\u5348\u4f53\u5f0f\u7ec3\u4e60\u5230\u6700\u540e\u9636\u6bb5\uff0c\u4f53\u529b\u4e0d\u652f * \u5e7b\u6905\u626d\u8f6c * \u8239\u5f0f\u540e\u624b\u652f\u6491\u5730\u9762\u811a\u79bb\u5730 * \u5927\u8c61\u7684\u9f3b\u5b50\u811a\u79bb\u5730 * \u56db\u67f1 * \u5927\u5c0f\u4e4c\u9e26\u8df3\u56de\u5e73\u677f \u7ea0\u7ed3\u4e86\u534a\u5929\u5e94\u8be5\u542c\u8c01\u7684\uff0c\u7ed3\u679c\u67e5\u9605\u4e86\u4e00\u4e0b\u76f8\u5173\u7684\u8d44\u6599\u4e4b\u540e\uff0c\u53d1\u73b0\uff0c\u8fd9\u4e2a\u95ee\u9898\u7684\u7b54\u6848\u662f\u201c\u8eab\u5fc3\u5408\u4e00\u201d\u3002\u4e5f\u5c31\u662f\u738b\u745c\u4f3d\u516b\u652f\u7684\u7b2c\u4e94\u652f\uff0cPratyahara (\u8c03\u5fc3)\uff0c \u5728\u7ec3\u4e60\u4f53\u5f0f\u65f6\uff0c\u5173\u95ed\u6240\u6709\u7684\u611f\u5b98\uff08\u542c\u89c9\u3001\u89c6\u89c9\u3001\u55c5\u89c9\u3001\u89e6\u89c9\u3001\u5473\u89c9\uff09\uff0c\u628a\u6240\u6709\u7684\u5173\u6ce8\u5411\u5185\u6536\uff0c\u8ffd\u6c42\u5185\u5728\u7684\u8fde\u63a5\u3002\u8fbe\u5230\u8fd9\u4e2a\u7ea7\u522b\uff0c\u4f30\u8ba1\u5c31\u4e0d\u4f1a\u6709\u521a\u5f00\u59cb\u8fd9\u4e2a\u95ee\u9898\u4e86\u3002 \u603b\u7ed3\u4e00\u4e0b\u738b\u745c\u4f3d\u516b\u652f\uff1a 1. Yama\uff08\u5236\u6212\uff09\uff0c\u5916\u5728\u63a7\u5236\u7684\u81ea\u5f8b\u3002\u5b83\u610f\u5473\u7740\uff0c\u65e0\u66b4\u529b\u3001\u4e0d\u6740\u751f\uff1b\u5766\u8bda\u3001\u4e0d\u5984\u8bed\uff1b\u4e0d\u5077\u76d7\u3001\u65e0\u5984\u60f3\u5360\u6709\u6b32\uff1b\u8d1e\u6d01\u3001\u4e0d\u90aa\u6deb\uff1b\u4e0d\u63a5\u53d7\u8d60\u793c\u548c\u8d3f\u8d42\uff0c\u4e0d\u8d2a\u3002 2. Niyama\uff08\u5185\u5236\uff09\uff0c\u5185\u5728\u63a7\u5236\u3002\u5b83\u610f\u5473\u7740\uff0c\u6e05\u51c0\uff1b\u6ee1\u8db3\uff1b\u70ed\u5fc3\u4e8e\u745c\u4f3d\uff1b\u81ea\u5b66\uff1b\u653e\u4e0b\u81ea\u6211\u3002 \u8fd9\u4e24\u652f\u662f\u81ea\u6211\u7ea6\u675f\u7684\u90e8\u5206\uff0c\u544a\u8bc9\u6211\u4eec\u4fee\u4e60\u745c\u4f3d\u5e94\u8be5\u4ece\u54ea\u91cc\u5f00\u59cb\u3002\u5b83\u4eec\u662f\u745c\u4f3d\u4e60\u7ec3\u7684\u57fa\u7840\uff0c\u5f53\u6211\u4eec\u5b8c\u6210\u4e86\u8fd9\u4e24\u652f\u7684\u4fee\u884c\uff0c\u5c31\u53ef\u4ee5\u5f00\u59cb\u8fdb\u5165\u5230Asama\u7684\u7ec3\u4e60\u3002 3. Asana\uff08\u4f53\u5f0f\uff09\uff0c\u7a33\u5b9a\u8212\u9002\u7684\u59ff\u52bf\u3002\u628a\u547c\u5438\u5e26\u5165\u4f53\u5f0f\uff0c\u4f7f\u4f53\u5f0f\u7a33\u5b9a\u800c\u8212\u9002\uff0c\u662f\u8c03\u8eab\uff0c\u745c\u4f3d\u7684\u7ec3\u4e60\u5e94\u8be5\u611f\u89c9\u5230\u8212\u9002\uff0c\u6216\u8005\u662f\u6269\u5f20\u3001\u7a33\u5b9a\u3002 \u8981\u628a\u524d\u4e24\u652f\u6301\u6212\u3001\u5185\u4fee\u8fd9\u4e9b\u7ea6\u675f\uff0c\u5e94\u7528\u5230\u745c\u4f3d\u4f53\u4f4d\u6cd5\u7684\u7ec3\u4e60\u5f53\u4e2d\u3002 4. Pranayama(\u8c03\u606f\u6cd5)\uff0c\u611f\u53d7\u547c\u5438\uff0c\u4f7f\u5185\u5fc3\u5e73\u9759\uff0c\u5173\u6ce8\u81ea\u5df1\u3002 \u8fd9\u4e24\u652f\u8981\u4fee\u70bc\u7684\u5185\u5bb9\u662f\uff1a \u4e09\u8109\u4e03\u8f6e \u4e09\u8109Nadis\uff1a\u5de6\u8109\u3001\u53f3\u8109\u3001\u4e2d\u8109 \u5de6\u8109 Ida Nadi\uff1a\u53c8\u79f0\u201c\u9634\u8109\u201d\uff0c\u4ee3\u8868\u6708\u4eae\u3002\u7531\u53f3\u8111\u548c\u5de6\u4fa7\u795e\u7ecf\u4e2d\u67a2\u4e3b\u63a7\uff0c\u503e\u5411\u4e8e\u611f\u6027\u3001\u8fc7\u53bb\u3001\u6d88\u6c89\u3001\u8d85\u6211\u3002 \u53f3\u8109 Pingala Nadi\uff1a\u53c8\u79f0\u201c\u9633\u8109\u201d\uff0c\u4ee3\u8868\u592a\u9633\u3002\u7531\u5de6\u8111\u548c\u53f3\u4fa7\u4e2d\u67a2\u795e\u7ecf\u4e3b\u63a7\uff0c\u503e\u5411\u4e8e\u7406\u6027\u3001\u672a\u6765\u3001\u5bb0\u5236\u3001\u81ea\u6211\u3002 \u4e2d\u8109 Sushumna Nadi\uff1a\u4f4d\u4e8e\u5de6\u8109\u4e0e\u53f3\u8109\u7684\u4e2d\u95f4\uff0c\u4e09\u8109\u7684\u6b63\u4e2d\u4f4d\u7f6e\uff0c\u8fd9\u662f\u4e00\u6761\u865a\u6307\u7684\u8109\u8def\u3002\u6211\u4eec\u5e38\u8bf4\u5b83\u662f\u5f53\u4e0b\u3001\u7075\u6027\u4e0a\u5347\u3001\u5929\u4eba\u5408\u4e00\u7684\u901a\u9053\uff0c\u5f88\u591a\u4eba\u8bef\u4ee5\u4e3a\u8fd9\u662f\u4e00\u6761\u5b9e\u9645\u5b58\u5728\u7684\u8109\u8def\uff0c\u53ea\u662f\u5835\u585e\u4e86\uff0c\u4fee\u70bc\u4e09\u8109\u662f\u8981\u201c\u6253\u901a\u201d\u5b83\uff1b\u5b9e\u9645\u4e0a\u662f\u5c06\u5de6\u8109\u3001\u53f3\u8109\u4fee\u70bc\u81f3\u6781\u9ad8\u5883\u754c\uff0c\u4f7f\u5176\u9ad8\u5ea6\u534f\u8c03\u3001\u4e0d\u5206\u5f7c\u6b64\uff0c\u6700\u7ec8\u878d\u5165\u4e2d\u8109\u3002 \u4e03\u8f6e\uff08\u4e03\u4e2a\u80fd\u91cf\u4e2d\u5fc3 Chakras\uff09 \u81ea\u4e0b\u800c\u4e0a\u4f9d\u6b21\u662f\uff1a 1 \u6839\u8f6e Muladhara\uff1a\u5bf9\u5e94\u817a\u4f53\u662f\u76f4\u80a0\u3001\u751f\u6b96\u5668\u3001\u8180\u80f1\uff0c\u5728\u8111\u4e2d\u7684\u5370\u8c61\u662f\u7ea2\u8272\u3002\u571f\u5143\u7d20 2 \u8179\u8f6e Svadhisthana\uff1a\u5bf9\u5e94\u817a\u4f53\u662f\u6027\u817a\u3001\u80be\u4e0a\u817a\uff0c\u5728\u8111\u4e2d\u7684\u5370\u8c61\u662f\u6a59\u8272\u3002\u6c34\u5143\u7d20 3 \u8110\u8f6e Manipura \uff1a\u5bf9\u5e94\u817a\u4f53\u662f\u80f0\u817a\uff0c\u5728\u8111\u4e2d\u5370\u8c61\u662f\u9ec4\u8272\u3002\u706b\u5143\u7d20 4 [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[122],"tags":[],"class_list":["post-16605","post","type-post","status-publish","format-standard","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u90e8\u843d\u683c\u7b2c\u4e8c\u7bc7 -\u00a0\u5fc3\u548c\u8eab\u4f53\uff0c\u5e94\u8be5\u542c\u8c01\u7684 - The Yoga Mandala<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/theyogamandala.com.sg\/cn\/\u90e8\u843d\u683c\u7b2c\u4e8c\u7bc7-\u5fc3\u548c\u8eab\u4f53\uff0c\u5e94\u8be5\u542c\u8c01\u7684\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u90e8\u843d\u683c\u7b2c\u4e8c\u7bc7 -\u00a0\u5fc3\u548c\u8eab\u4f53\uff0c\u5e94\u8be5\u542c\u8c01\u7684 - The Yoga Mandala\" \/>\n<meta property=\"og:description\" content=\"&nbsp; \u4f53\u5f0f\u7ec3\u4e60\u65f6\uff0c\u6bcf\u5f53\u7d2f\u4e86\uff0c\u6216\u8005\u4f53\u5f0f\u96be\u7684\u65f6\u5019\uff0c\u5fc3\u91cc\u5c31\u4f1a\u6709\u4e2a\u58f0\u97f3\uff0c\u201c\u6211\u597d\u7d2f\uff0c\u4f53\u5f0f\u597d\u96be\uff0c\u6211\u7ec3\u4e0d\u4e86\u4e86\uff0c\u6211\u5e94\u8be5\u4f11\u606f\u4e86&#8230;\u201d\uff1b\u53ef\u662f\uff0c\u5982\u679c\u518d\u575a\u6301\u4e00\u4e0b\u4e0b\uff0c\u8eab\u4f53\u597d\u50cf\u8fd8\u53ef\u4ee5\uff0c\u8fd8\u6709\u70b9\u529b\u6c14\u3002\u6240\u4ee5\uff0c\u6709\u610f\u601d\u7684\u95ee\u9898\u5c31\u6765\u4e86\uff0c\u5fc3\u548c\u8eab\u4f53\uff0c\u5e94\u8be5\u542c\u8c01\u7684\uff1f \u6bcf\u5f53\u4ee5\u4e0b\u60c5\u51b5\u65f6\uff0c\u8fd9\u4e2a\u95ee\u9898\u5c31\u4f1a\u51fa\u73b0\u5728\u6211\u7684\u8111\u6d77\u91cc\uff1a * \u4e0a\u5348\u4f53\u5f0f\u7ec3\u4e60\u5230\u6700\u540e\u9636\u6bb5\uff0c\u4f53\u529b\u4e0d\u652f * \u5e7b\u6905\u626d\u8f6c * \u8239\u5f0f\u540e\u624b\u652f\u6491\u5730\u9762\u811a\u79bb\u5730 * \u5927\u8c61\u7684\u9f3b\u5b50\u811a\u79bb\u5730 * \u56db\u67f1 * \u5927\u5c0f\u4e4c\u9e26\u8df3\u56de\u5e73\u677f \u7ea0\u7ed3\u4e86\u534a\u5929\u5e94\u8be5\u542c\u8c01\u7684\uff0c\u7ed3\u679c\u67e5\u9605\u4e86\u4e00\u4e0b\u76f8\u5173\u7684\u8d44\u6599\u4e4b\u540e\uff0c\u53d1\u73b0\uff0c\u8fd9\u4e2a\u95ee\u9898\u7684\u7b54\u6848\u662f\u201c\u8eab\u5fc3\u5408\u4e00\u201d\u3002\u4e5f\u5c31\u662f\u738b\u745c\u4f3d\u516b\u652f\u7684\u7b2c\u4e94\u652f\uff0cPratyahara (\u8c03\u5fc3)\uff0c \u5728\u7ec3\u4e60\u4f53\u5f0f\u65f6\uff0c\u5173\u95ed\u6240\u6709\u7684\u611f\u5b98\uff08\u542c\u89c9\u3001\u89c6\u89c9\u3001\u55c5\u89c9\u3001\u89e6\u89c9\u3001\u5473\u89c9\uff09\uff0c\u628a\u6240\u6709\u7684\u5173\u6ce8\u5411\u5185\u6536\uff0c\u8ffd\u6c42\u5185\u5728\u7684\u8fde\u63a5\u3002\u8fbe\u5230\u8fd9\u4e2a\u7ea7\u522b\uff0c\u4f30\u8ba1\u5c31\u4e0d\u4f1a\u6709\u521a\u5f00\u59cb\u8fd9\u4e2a\u95ee\u9898\u4e86\u3002 \u603b\u7ed3\u4e00\u4e0b\u738b\u745c\u4f3d\u516b\u652f\uff1a 1. Yama\uff08\u5236\u6212\uff09\uff0c\u5916\u5728\u63a7\u5236\u7684\u81ea\u5f8b\u3002\u5b83\u610f\u5473\u7740\uff0c\u65e0\u66b4\u529b\u3001\u4e0d\u6740\u751f\uff1b\u5766\u8bda\u3001\u4e0d\u5984\u8bed\uff1b\u4e0d\u5077\u76d7\u3001\u65e0\u5984\u60f3\u5360\u6709\u6b32\uff1b\u8d1e\u6d01\u3001\u4e0d\u90aa\u6deb\uff1b\u4e0d\u63a5\u53d7\u8d60\u793c\u548c\u8d3f\u8d42\uff0c\u4e0d\u8d2a\u3002 2. Niyama\uff08\u5185\u5236\uff09\uff0c\u5185\u5728\u63a7\u5236\u3002\u5b83\u610f\u5473\u7740\uff0c\u6e05\u51c0\uff1b\u6ee1\u8db3\uff1b\u70ed\u5fc3\u4e8e\u745c\u4f3d\uff1b\u81ea\u5b66\uff1b\u653e\u4e0b\u81ea\u6211\u3002 \u8fd9\u4e24\u652f\u662f\u81ea\u6211\u7ea6\u675f\u7684\u90e8\u5206\uff0c\u544a\u8bc9\u6211\u4eec\u4fee\u4e60\u745c\u4f3d\u5e94\u8be5\u4ece\u54ea\u91cc\u5f00\u59cb\u3002\u5b83\u4eec\u662f\u745c\u4f3d\u4e60\u7ec3\u7684\u57fa\u7840\uff0c\u5f53\u6211\u4eec\u5b8c\u6210\u4e86\u8fd9\u4e24\u652f\u7684\u4fee\u884c\uff0c\u5c31\u53ef\u4ee5\u5f00\u59cb\u8fdb\u5165\u5230Asama\u7684\u7ec3\u4e60\u3002 3. Asana\uff08\u4f53\u5f0f\uff09\uff0c\u7a33\u5b9a\u8212\u9002\u7684\u59ff\u52bf\u3002\u628a\u547c\u5438\u5e26\u5165\u4f53\u5f0f\uff0c\u4f7f\u4f53\u5f0f\u7a33\u5b9a\u800c\u8212\u9002\uff0c\u662f\u8c03\u8eab\uff0c\u745c\u4f3d\u7684\u7ec3\u4e60\u5e94\u8be5\u611f\u89c9\u5230\u8212\u9002\uff0c\u6216\u8005\u662f\u6269\u5f20\u3001\u7a33\u5b9a\u3002 \u8981\u628a\u524d\u4e24\u652f\u6301\u6212\u3001\u5185\u4fee\u8fd9\u4e9b\u7ea6\u675f\uff0c\u5e94\u7528\u5230\u745c\u4f3d\u4f53\u4f4d\u6cd5\u7684\u7ec3\u4e60\u5f53\u4e2d\u3002 4. 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