2009年5月19日 星期二
2009年5月14日 星期四
作瑜珈消耗的熱量
【瑜珈可分為：】
- 哈達瑜珈 (HATHA)：
較柔軟的基本式，以訓練呼吸為主，可調息身心，每小時約消耗175大卡。 - 阿撒那瑜珈 (ASHTANGA)：
八段式的運動，每小時可消耗300大卡。 - 動力瑜珈 (POWER YOGA)：
屬於美式的衍生瑜珈，運動量大，時間較短，每小時可消耗300大卡。 - 拜日式 (VINYASA YOGA)：
講求姿勢動作，是較劇烈的運動，每小時耗熱量445大卡。 - 熱瑜珈 (BIKRAM OR HOT YOGA)：
以加熱方式，將室溫提高到40°C，濕度40%，26種姿勢及特殊呼吸，以大量耗熱出汗為目的，每小時可消耗630大卡。
瑜珈自然療法－氣循環
設立兩點：水點與氣點，兩點距離30～50公尺。在水點先準備1公升的水。
一、在水點先喝一杯的水(約250ml)。喝完後，走到氣點，由鼻子深呼吸然後由嘴巴喊"ㄅㄚ"的音慢慢吐完空氣。後走回水點。這樣算一趟。
二、喝完第二杯的水後，走二趟。
三、喝完第三杯的水後，走四趟。
四、喝完第四杯的水後，再走八趟。
若每天能在空腹時喝2-3公升的水(方法如上)，將沒有疾病可侵犯你。即使一星期做一次亦可。最好是在靜坐後執行此法。邊走邊大聲唱KIIRTAN(靈性頌唱)，最好是在有清新空氣之戶外舉行，藉此可吸收到正性的微生命。
脈輪 | 控制元素 | 生存的七大要素 | 11項生活好習慣 | 自然的治療方法 |
頂輪 | 靈性 | 1.宇宙的力量 | 1.靜坐 | 超自然療法 |
眉心輪 | 心智 | 2.正性的心靈 | 2.與善為伍 3.心靈運動 4.每日的服務 | 心靈療法 |
喉輪 | 乙太 | 3.放鬆 | 5.休息 6.好的幽默 | 音樂治療 藝術治療 |
心輪 | 氣 | 4.新鮮的空氣 | 7.空氣浴 | 氣療法 針壓法 |
臍輪 | 火 | 5.陽光 | 8.日光浴 | 彩光療法 熱療法 |
生殖輪 | 水 | 6.水 | 9.沐浴 10.喝水 | 水療法 |
海底輪 | 地 | 7.正性的食物 | 11.悅性的飲食 | 食療法 土療法 自然藥方 |
瑜伽自然療法
根據自然法則，所有生命的目的，都是想獲得和給予喜樂，理想地說，疾病、疼痛和苦難都不會產生，除非我們不遵循自然法則，或是我們忽略自然的緊急情況，或是我們並未和構成我們身心及整體存在的基本因素，維持友誼關係。
瑜伽自然療法基本上的態度與一般療法不同﹔為了要治癒我們自已，我們必須加強身體自癒的能力。我們要知道自然療法的目的在於給予並獲得喜樂，而自然已提供我們充分的照顧與治療要素，如果我們好好運用的話，我們便永遠不會有麻煩。
瑜伽自然療法基本上的態度與一般療法不同﹔為了要治癒我們自已，我們必須加強身體自癒的能力。我們要知道自然療法的目的在於給予並獲得喜樂，而自然已提供我們充分的照顧與治療要素，如果我們好好運用的話，我們便永遠不會有麻煩。
健康的秘訣，在於與自然法則合而為一，並且使成為我們生活的習慣。就是因為我們生活上的壞習慣，才導致疾病。舉例來說，我們知道吃太多甜食並不是件好事，但是由於想得到一點點短暫喜樂，我們一吃再吃，只要我們眼前有食物，我們就繼續吃。因為破壞了自我控制的自然法則，我們逐漸地耗弱神經系統、器官及全身的活力。
事實上，友誼給予快樂。沒有朋友，生命會變得痛苦不堪。它令人無法忍受，也不可能擁有健全的身、心、靈。所以我們根本的職責就是要知道，誰是我們真正的朋友，而且誰是我們最好的、至上的朋友，沒有祂，我們無法在這個地球生存。
我們的七個朋友
1、 宇宙的力量（comic Power）﹕任何生命體無時無刻不能分離於宇宙力量，否則即意味著這單位的結束。這宇宙體提供存在、擴展、和解脫的力量。
2、 正性的心靈（Positive Mind）﹕在缺乏正性心靈的情況下，生命將充滿不幸與痛苦。同時，正性的心靈可產生人類無法想像的喜悅。
3、 新鮮的空氣（Fresh Air）﹕空氣是我們每一秒鐘不能分離的朋友，它必須一直和我們在一起。如果一個人幾秒鐘沒呼吸到新鮮的空氣，那麼這個人就回天乏術了。因此我們必須要知道如何使用新鮮的空氣來清潔我們的身體，使心靈詳和，而且重新活化我們整個系統。
4、 陽光（Sunlight）﹕太陽是我們所有不同能量的來源，太陽的節奏就是我們整體存在的紀律。如果有一天它的溫度下降了，沒有人可以在地球上生存。我們的體溫是由太陽能所調節，它盡其所能地來治癒身體上任何的不適。太陽的溫度，是人類得以在這個星球上從極寒冷中一直存活下來的唯一希望。它是賦予雨水、綠色大地、食物的來源，也是我們健康的源頭。
5、水（Water）﹕水是我們每個小時的朋友，在我們體內各種不同的用途上，都需要它來滋養我們的健康和環境。這本書從靈性的角度剖析水和社會、生命的關係。
6、放鬆（Relaxation）﹕這是我們的身心健康能獲得適當能量的唯一時刻。即使我們有充足的體力，但我們無法持續不停地工作，幾個小時後我們就變得精疲力竭，但只要我們放鬆身體片刻，它又開始重新充電，而且心靈也會恢復它的強度。無論何時我們放鬆的話，這未知的能量來源總是會一直供應我們。所以放鬆對維持我們的身體系統非常重要。
放鬆有兩種型態﹕一種是只影響特定的器官，另一種則是全身都起作用。器官每天都要工作，藉由斷食我們可以使其放鬆，如此器官能獲得極大的能量來運作﹔若藉助一種完全放鬆的 瑜珈姿勢做大休息即攤屍式（shavasana），及無夢的睡眠，我們可以獲得全身的能量，來維持我們防禦系統的強健。在每一種運動後，我們放鬆，活力即回復。這就是治癒疾病和維持健康的重因素之一。
7、正性食物﹕由於吃到錯誤的食物、錯誤的量，以及在錯誤的時問吃的綠故，人類病得更重﹔如控制我所攝取食物的質、量和時機，可和我們整體健康維持友好關係，它成為我們喜樂的泉源，這稱為正性飲食習慣，它滋補我們的健康，治療我們並且使我們能一直保持強壯。
自然療法是一門科學，而其應用則為藝術。自人類文明開始，即有自然療法，它帶來喜樂和健康。其基本概念，乃是提高身體自已的能力以治癒自身。自然療法的醫師並不是要治癒病患，而是引導和激勵病患。他們是教育家，教導自我控制正確的習慣和預防疾病。
在治療的應用方面，自然療法的醫師會遵循以下基本原理﹕
1、痊癒乃從內在產生。
2、找出疾病的導因，而非著重處理症狀。
3、身體和心理二者都必須治療。
4、自體毒害（Auto-ntoxication）是致病的主要原因之一。因此，除非內部純淨，否則治癒是不可能的。
5、治療後，病情不應該更糟。
6、預防勝於治療。
7、認識自已，將使你免於所有身心的疾病。
8、個人應為自已的健康負責。
自然療法基本上的態度與一般療法不同﹔為了要治癒我們自已，我們必須加強身體自癒的能力。我們要知道自然療法的目的在於給予並獲得喜樂，而自然已提供我們充分的照顧與治療要素，如果我們好好運用的話，我們便永遠不會有麻煩
資料來源:http://www.ananda-yoga.org/yoga_tre.htm
獲得悅性健康的十一個好習慣
瑜伽自然療法
獲得悅性健康的十一個好習慣
第一個習慣：喝水，要喝足量的水。
第二個習慣：沐浴，每天完全約沐浴、半浴，以及在大小便後用水清洗排泄器官，這是通用的衛生準則，並且也激發生命能量。
第三個習慣：窒氧浴，也就是早晚的時候在大自然的環境下吸入新鮮的空氣。
第四個習慣：日光浴，在有陽光的地方做戶外活動。
第五個習慣：休息，放鬆包括了斷食 (體內器官的休息)，無夢的睡眠，以及自然療法－七個朋友躺著的大休息。
第六個習慣：與益友為伍，包括了團體靜坐、研讀激勵人心的書籍、為群體利益福祉之討論及計畫，集體用餐(可能的話)。
第七個習慣：照顧環境，包括了種樹、花，清潔居住環境及街道。
第八個習慣：正性飲食，包括了準備、烹飪、分發及食用 (特別是生食有益健康)。
第九個習慣：每日的服務，對象為植物、動物及人類，甚至對造物主也可經由靜坐地做。
第十個習慣：好的幽默，悅性的玩笑，有益的故事及休閒。
第十一個習慣：心靈運動，深入的研讀、集中、靜坐。
瑜伽飲食觀
在瑜珈行者追求的身、心、靈上的自我了悟與服務眾生的修持過程中，健康的素食是重要的基本要求。除了前述的種種原因外，最主要是基於食物對心靈的影響(Food for thought)及不傷生的民胞物與的人道精神考慮。幾千年來， 瑜珈行者根據其在大自然中參禪習靜的親身體驗，早已明白會影響人的心靈意識，而將食物分為下列三種。
一、.悅性食物——對身體、心靈均有益
包括所有主要的五穀類，如米、小麥、大麥等；所有豆類(除了灰扁豆(Khesa'ri)及橘紅色的洋扁豆(masu'r))；所有的水果及根莖類；各類蔬菜(除了紫色蘿蔔、白茄子、洋蔥，蒜及菇菌類)；牛奶及奶製品；所有的綠色葉菜(除了紅落葵和芥菜)。
除了辛辣香料之外的各種香料以及甜點都是悅性食物。練習瑜珈體位法的人需要攝取悅性食物。對一時難以放棄變性及惰性食物的人，可在飯後吃一粒訶子(myrobalan)。吃悅性食物的人應避免食用多量的芥菜或其製品。食用變性食物的人應逐漸改食悅性食物，攝取惰性食物者應儘早放棄它們。阿南達瑪迦的阿闍黎應只吃悅性食物。
二、變性食物——對心靈年益(使心靈動盪不安)
此類食物對身體有益，但對心靈無影響；或對心靈有益，但對身體無影響。凡不屬於悅性或惰性食物之類的，皆為變性食物。
三、惰性食物——對身體、心靈均無益
至少對身體或心靈之一有害的食物稱為惰性食物。陳腐的食物，大型動物如牛及水牛的肉，以及各類麻醉品均屬於惰性食物。若不會因刺激而令人失去意識的食物如：少量的茶、可可及同性質的飲料，則為變性食物。剛生產過的母牛之牛奶，白茄子、灰扁豆、紅落葵或芥菜均屬於惰性食物。洋扁豆若隔餐即變為惰性食物。對於因需要或是具有強烈渴望而想吃肉的人，應只吃雄性或閹過的動物，而不應故意吃雌性動物的肉，即使雌性家禽的肉也不可吃。不要宰殺身長不及或僅及正常成魚四分之一的幼魚，也不要殺剛出生不久或懷孕的魚。
為了身體的健康與心靈的平靜，瑜珈行者均以悅性食物為主，少吃變性食物而完全避免惰性食物。然而這些種類的區分並不是一成不變的，隨著氣候、個人身體狀況而有些彈性的變化。例如在寒冷的冰天雪地，惰性食物會變成變性食物，而變性食物會變成悅性食物。
不僅瑜珈行者或是某些宗教家是健康素食的實踐者，古往今來也有許多傑出人士都是熱心的素食倡導或實踐者，如愛因斯坦、柏拉圖、蘇格拉底、莎士比亞、畢達哥拉斯、達文西、牛頓、盧梭、伏爾泰、富蘭克林、達爾文、愛默生、梭羅、雪萊、泰戈爾、托爾斯泰、蕭
伯納、甘地、史懷哲等。不過瑜珈的素食理念與一般宗教最大的不同處，即在於它的科學理性的實證精神，反對盲目或因恐懼及罪惡感而勉強壓抑自己去接受素食。而希望大家能親身去嘗試，把自己的身體和心靈當成實驗室，試著以幾週吃吃純淨的 瑜珈悅性食物，看看身體是否比以前更健康、更輕快、更有活力；心靈是否更平靜、更快樂。
資料來源: http://www.ananda-yoga.org/cooking.htm
一、.悅性食物——對身體、心靈均有益
包括所有主要的五穀類，如米、小麥、大麥等；所有豆類(除了灰扁豆(Khesa'ri)及橘紅色的洋扁豆(masu'r))；所有的水果及根莖類；各類蔬菜(除了紫色蘿蔔、白茄子、洋蔥，蒜及菇菌類)；牛奶及奶製品；所有的綠色葉菜(除了紅落葵和芥菜)。
除了辛辣香料之外的各種香料以及甜點都是悅性食物。練習瑜珈體位法的人需要攝取悅性食物。對一時難以放棄變性及惰性食物的人，可在飯後吃一粒訶子(myrobalan)。吃悅性食物的人應避免食用多量的芥菜或其製品。食用變性食物的人應逐漸改食悅性食物，攝取惰性食物者應儘早放棄它們。阿南達瑪迦的阿闍黎應只吃悅性食物。
二、變性食物——對心靈年益(使心靈動盪不安)
此類食物對身體有益，但對心靈無影響；或對心靈有益，但對身體無影響。凡不屬於悅性或惰性食物之類的，皆為變性食物。
三、惰性食物——對身體、心靈均無益
至少對身體或心靈之一有害的食物稱為惰性食物。陳腐的食物，大型動物如牛及水牛的肉，以及各類麻醉品均屬於惰性食物。若不會因刺激而令人失去意識的食物如：少量的茶、可可及同性質的飲料，則為變性食物。剛生產過的母牛之牛奶，白茄子、灰扁豆、紅落葵或芥菜均屬於惰性食物。洋扁豆若隔餐即變為惰性食物。對於因需要或是具有強烈渴望而想吃肉的人，應只吃雄性或閹過的動物，而不應故意吃雌性動物的肉，即使雌性家禽的肉也不可吃。不要宰殺身長不及或僅及正常成魚四分之一的幼魚，也不要殺剛出生不久或懷孕的魚。
為了身體的健康與心靈的平靜，瑜珈行者均以悅性食物為主，少吃變性食物而完全避免惰性食物。然而這些種類的區分並不是一成不變的，隨著氣候、個人身體狀況而有些彈性的變化。例如在寒冷的冰天雪地，惰性食物會變成變性食物，而變性食物會變成悅性食物。
不僅瑜珈行者或是某些宗教家是健康素食的實踐者，古往今來也有許多傑出人士都是熱心的素食倡導或實踐者，如愛因斯坦、柏拉圖、蘇格拉底、莎士比亞、畢達哥拉斯、達文西、牛頓、盧梭、伏爾泰、富蘭克林、達爾文、愛默生、梭羅、雪萊、泰戈爾、托爾斯泰、蕭
伯納、甘地、史懷哲等。不過瑜珈的素食理念與一般宗教最大的不同處，即在於它的科學理性的實證精神，反對盲目或因恐懼及罪惡感而勉強壓抑自己去接受素食。而希望大家能親身去嘗試，把自己的身體和心靈當成實驗室，試著以幾週吃吃純淨的 瑜珈悅性食物，看看身體是否比以前更健康、更輕快、更有活力；心靈是否更平靜、更快樂。
資料來源: http://www.ananda-yoga.org/cooking.htm
Ayurveda Diet : FurtherHealth.com
Ayurveda Diet : FurtherHealth.com
Ayurveda describes food according to its effect on the body. Three kinds of food form the major classification under the system - satvik, rajasik, and tamasik. These words are derived from the three Sanskrit words satva, rajas, and tamas.
Satvik Food
Satvik food is simple and is easily digestible. It is basic and is cooked using minimal heat. It does not involve extensive processing, and is hence usually closest to the way the food item exists in its natural form. Satvik food is usually eaten fresh and immediately after it is prepared.
Vegetables, fruits, milk and milk products consumed in their natural and near-natural forms are good examples of satvik food. In a satvik diet, vegetables like onion, garlic, red chilies and black pepper and such other pungent and astringent spices are prohibited.
Common spices like ginger, turmeric, coriander, cardamom, cinnamon, and aniseed are strongly recommended. They have certain properties that are very helpful for digestion. They keep the digestive system and other related systems of the body toned up. However, raw food does not come under a satvik diet, though fruits are an exception.
There is a scientific reason for this - raw vegetables usually provide the ideal environment for parasites. Fruit juices, on the other hand, are generally safe, because of their high acid content.
Cows milk is the most satvik of satvik foods
Cows milk is considered the most complete, nourishing, and satvik of all satvik food. Buffalo milk is not considered to be as nourishing, and is generally not considered a part of a satvik diet. However, in the absence of cows milk, goats milk can be used as a replacement.
Ayurveda has a whole body of work dedicated to describing the benefits of cow's milk. It also discusses how to take care of cows, and gives reasons for the practices prescribed in it.
Milk products like butter, ghee (cooked and dehydrated butter), and unrefined mustard oil are considered satvik as long as they are used sparingly.
While the mustard oil can be heated a little to get rid of its astringency, butter and ghee ideally can receive only a very nominal amount of heat for the shortest possible time, for it to retain its satvik qualities.
Satvik food is best for health and vitality
A person who eats satvik food has an ideal combination of physically, mentally and emotionally harmony and well-being, and is at peace with himself. Such a person is always focused in his work, sleeps less and remains energized all day long.
Disease and disorder free, a satvik eater remains sensitive to the various nuances of his sensory being. On exposure to adverse conditions, a satvik person remains largely unaffected. Even if he falls sick his recovery period is very short, much shorter than a person on a rajasik or tamasik diet.
A person on a satvik diet is usually of a generally calm disposition. She/he is not provoked easily and aggression, in most situations, is not in his nature.
Rajasik Food
Rajasik food is heavy to digest. Those who must do physically strenuous work can take this kind of heavy food. Vegetables cooked in excess butter, with spicy and strong flavoring agents, make for a typical rajasik preparation. Cooked fresh, rajasik food is rich in nutrients with minimum dilution with water.
Heavy on salt and sugar, rajasik food takes longer to digest than satvik food, calls for extended sleeping hours and is sexually stimulating. It takes hard work to digest a rajasik preparation. A rajasik eater is aggressive and generally overflowing with energy. This energy, when used wisely, can be channeled to lead the person towards prosperity, power and prestige, as ayurveda describes.
A rajasik person, i.e. a person on a rajasik diet, has love for life and all the pleasures it offers. He has the capacity to suffer its pains, its as well as its trials and tribulations. Compared to a satvik person a rajasik person would lead an eventful but shorter life.
A rajasik person is usually a good worldly being, while a satvik person is equipped to explore life beyond physical pleasures.
Tamasik Food
Unnatural, overcooked, stale, and processed food makes for a Tamasik diet. Thus refined food - be it cereals, oils or hydrogenated butter, stimulants and beverages like tea, coffee and soft drinks, fast and ready-to-cook (precooked and warmed) food items like burgers, pizzas, pastries, and chocolates, as well as intoxicants like tobacco and alcohol are tamasik.
A tamasik person, i.e. a person with a tamasik diet, leads a life of sickness and pain, and is always at grave discomfort with himself. He forgets what it is like to lead a full life - to be hale and hearty all his life.
source: http://www.furtherhealth.com/article/19_4_Ayurveda-Diet/
Ayurveda describes food according to its effect on the body. Three kinds of food form the major classification under the system - satvik, rajasik, and tamasik. These words are derived from the three Sanskrit words satva, rajas, and tamas.
Satvik Food
Satvik food is simple and is easily digestible. It is basic and is cooked using minimal heat. It does not involve extensive processing, and is hence usually closest to the way the food item exists in its natural form. Satvik food is usually eaten fresh and immediately after it is prepared.
Vegetables, fruits, milk and milk products consumed in their natural and near-natural forms are good examples of satvik food. In a satvik diet, vegetables like onion, garlic, red chilies and black pepper and such other pungent and astringent spices are prohibited.
Common spices like ginger, turmeric, coriander, cardamom, cinnamon, and aniseed are strongly recommended. They have certain properties that are very helpful for digestion. They keep the digestive system and other related systems of the body toned up. However, raw food does not come under a satvik diet, though fruits are an exception.
There is a scientific reason for this - raw vegetables usually provide the ideal environment for parasites. Fruit juices, on the other hand, are generally safe, because of their high acid content.
Cows milk is the most satvik of satvik foods
Cows milk is considered the most complete, nourishing, and satvik of all satvik food. Buffalo milk is not considered to be as nourishing, and is generally not considered a part of a satvik diet. However, in the absence of cows milk, goats milk can be used as a replacement.
Ayurveda has a whole body of work dedicated to describing the benefits of cow's milk. It also discusses how to take care of cows, and gives reasons for the practices prescribed in it.
Milk products like butter, ghee (cooked and dehydrated butter), and unrefined mustard oil are considered satvik as long as they are used sparingly.
While the mustard oil can be heated a little to get rid of its astringency, butter and ghee ideally can receive only a very nominal amount of heat for the shortest possible time, for it to retain its satvik qualities.
Satvik food is best for health and vitality
A person who eats satvik food has an ideal combination of physically, mentally and emotionally harmony and well-being, and is at peace with himself. Such a person is always focused in his work, sleeps less and remains energized all day long.
Disease and disorder free, a satvik eater remains sensitive to the various nuances of his sensory being. On exposure to adverse conditions, a satvik person remains largely unaffected. Even if he falls sick his recovery period is very short, much shorter than a person on a rajasik or tamasik diet.
A person on a satvik diet is usually of a generally calm disposition. She/he is not provoked easily and aggression, in most situations, is not in his nature.
Rajasik Food
Rajasik food is heavy to digest. Those who must do physically strenuous work can take this kind of heavy food. Vegetables cooked in excess butter, with spicy and strong flavoring agents, make for a typical rajasik preparation. Cooked fresh, rajasik food is rich in nutrients with minimum dilution with water.
Heavy on salt and sugar, rajasik food takes longer to digest than satvik food, calls for extended sleeping hours and is sexually stimulating. It takes hard work to digest a rajasik preparation. A rajasik eater is aggressive and generally overflowing with energy. This energy, when used wisely, can be channeled to lead the person towards prosperity, power and prestige, as ayurveda describes.
A rajasik person, i.e. a person on a rajasik diet, has love for life and all the pleasures it offers. He has the capacity to suffer its pains, its as well as its trials and tribulations. Compared to a satvik person a rajasik person would lead an eventful but shorter life.
A rajasik person is usually a good worldly being, while a satvik person is equipped to explore life beyond physical pleasures.
Tamasik Food
Unnatural, overcooked, stale, and processed food makes for a Tamasik diet. Thus refined food - be it cereals, oils or hydrogenated butter, stimulants and beverages like tea, coffee and soft drinks, fast and ready-to-cook (precooked and warmed) food items like burgers, pizzas, pastries, and chocolates, as well as intoxicants like tobacco and alcohol are tamasik.
A tamasik person, i.e. a person with a tamasik diet, leads a life of sickness and pain, and is always at grave discomfort with himself. He forgets what it is like to lead a full life - to be hale and hearty all his life.
source: http://www.furtherhealth.com/article/19_4_Ayurveda-Diet/
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