瑜伽「初學者指南」

Want to learn yoga, but don』t know where to start? Sadhguru answers some common questions from 「yoga beginners.」

想學瑜伽，卻不知從何處下手？請聽薩古魯解答瑜伽初學者的一些常見問題。

1. What is yoga and what is the role of asanas in yoga? What do we seek to achieve through yoga?

1. 什麼是瑜伽？瑜伽體式的作用是什麼？通過瑜伽我們能獲得什麼？

Sadhguru:Yoga is not an exercise form as is commonly misunderstood today. 「Yoga」 literally means union. Modern science proves that the whole existence is just one energy – but you are not experiencing it that way. If you can break this illusion that you are separate, and experience the oneness of existence, that is yoga. To lead you towards this experience, there are various methods. Asanas are one aspect.

薩古魯：瑜伽不是現今人們所普遍誤解的一種鍛鍊形式。瑜伽的字面意思是「合一」。現代科學證實整個存在只是同一股能量，但這還並非你的體驗。如果你能打破「你與萬物分離」的假象，經驗到「整個存在是一體」的話，那就是瑜伽。有很多方法可以帶你進入這種體驗，瑜伽體式便是其中一種。

There are other dimensions to this, but to put it simply, if you observe yourself, when you are angry, you sit one way. If you are happy, you sit another way. If you are depressed, another way. For every level of consciousness or mental and emotional situation you go through, your body tends to take certain postures. The converse of this is the science of asanas. If you consciously get your body into different postures, you can elevate your consciousness. Understanding the mechanics of the body, creating a certain atmosphere, and using the body to drive your energy in specific directions is what yogasanas are about.

瑜伽體式有著多種維度，但就簡單而言，如果你觀察你自己，在你生氣的時候，你的身體呈一種坐姿；在你高興的時候，你的身體呈另一種坐姿；情緒低落的時候，又是另一種坐姿。對於你所處在的每一種意識或心智狀態，你的身體常常會呈現出某種特定的姿勢。反之亦然——而這就是體式的科學。如果你有意識地讓自己的身體處於不同姿勢，你就能提升你的意識。瑜伽體式就是關於了解身體的運作機制，在內在創造一定的氛圍，使用身體將你的能量往特定方向引導。

2. There are several yoga gurus offering yoga teaching certificates. But in its true form, how is procedure of becoming a yoga teacher?

2.如今有一些瑜伽古魯發放瑜伽教師資格證書。但就真正的瑜伽而言，怎樣才能成為一名瑜伽老師？

Sadhguru:Yoga is a subjective technology, not an objective technology. Whether someone comes for relief from backache, or to explore mystical dimensions, initially, we teach the same thing because it is the change in subjectivity that makes the same device do different things for different people.

薩古魯：瑜伽是一種主觀技術，而非客觀技術。無論人們來學瑜伽是為解除背痛，還是為探索神秘的維度，一開始我們都是教授相同的東西，因為正是瑜伽技術的主觀性才使得同樣的工具卻能在不同的人身上產生不同的效果。

So, when something is placed in your hands that is far more profound than you are able to grasp right now, it is important that you keep yourself in a certain way – the person sitting in front of you is a more important life than yourself. This is known as upasana. Upasana means you are not sitting on the main seat, you take a side seat in your own life within yourself. For one who wishes to impart yoga, the most important thing is to stand aside – to be there but to stand away. If you can do this, then dimensions beyond your understanding and experience will open up. And this is a great blessing because if you can do something way beyond yourself, that is the greatest thing for any human being.

所以，當某個比你現在所能理解的要深刻得多的東西置於你手中時，很重要的一點是你必須讓自己處在某種狀態——即，那個坐在你面前的人比你自己的生命更為重要。這被稱作upasana。upasana意思是，在你的內在，你的生命不是首要的，而是次要的。對於那些想要傳授瑜伽的人而言，最重要的就是你必須站在邊上——你在那兒但是你是站在邊上。如果你能做到這一點，那個超越你所能理解和體驗的維度才能打開。這是一個莫大的福，因為如果你能做完全超越自己的事情，這對於任何人來說都是最非凡的。

3. Today, there is social media, YouTube and other mediums that teach yoga while the viewer sits at home. Is it safe to pursue yoga in such manner?

3. 今天，我們有YouTube這樣的社交媒體，讓人們坐在家裡就能學到瑜伽。以這種方式學習瑜伽安全嗎？

Sadhguru:Yoga needs to be handled in an extremely committed atmosphere because it is a tremendous tool for transformation. If something has the power to transform, it also has the power to cause damage if mishandled.

薩古魯：瑜伽需要在一種極其嚴謹的氛圍中教授，因為它是一個非凡的轉化工具。如果某樣東西有著轉化的力量，若使用不當的話它亦有著摧毀的力量。

However, there is something called upa-yoga, which gives you physical and psychological benefits but doesn』t touch the spiritual dimension. Upa-yoga does not demand that level of commitment nor does it cause any problem if you do it improperly because you cannot do it improperly – it is very simple!

但是，有一種叫烏帕瑜伽的工具，它既能給人的生理和心理帶來益處，但同時又尚未觸及靈性維度。烏帕瑜伽既不需要那種程度的嚴謹，練習不當也不會造成損傷，因為你無法練習不當——它是那樣的簡單！

In Indian vernacular languages, the word upayoga, has come to mean something useful, but actually it means sub-yoga or pre-yoga. This can be learnt in five minutes. You can practice it anywhere and the benefits are quite immense. Upa-yoga is a safe way to take yoga to the world large-scale. Once people experience the benefits, they will naturally seek yoga in a more serious manner, and that is when yoga should come into their lives.

烏帕瑜伽這個詞在印度方言中指的是某個有用的東西，但實際上它的意思是「半瑜伽」或「預備瑜伽」。烏帕瑜伽可以在五分鐘內學成，你可以在任何地方習練它，而它的好處是顯而易見的。想要在這個世界大規模地傳播瑜伽，烏帕瑜伽是一種安全的切入方式。因為人們一旦體驗到了它的好處，就會很自然地尋求更深入地了解瑜伽，此時就是瑜伽進入他們生命的良機。

4. Yoga has gained tremendous exposure outside of India, but it has also given birth to other yoga practices such as pool yoga or neon yoga. How does this affect the practice of yoga?

4. 現今瑜伽已在印度之外獲得廣泛關注，甚至還出現了水瑜伽或霓虹瑜伽這樣的練習形式。這樣做會影響瑜伽的練習效果嗎？

Sadhguru:There will always be enterprise around whatever becomes reasonably popular. We should not be distracted or disturbed by these. Are they teaching it properly? There are question marks about it. Some of them are teaching it properly, some are not. These manifestations are a result of the commercial process. But it is only on the surface that these distortions are happening here and there. The core of yoga is not disturbed in any way.

薩古魯：總是會有一些人流行什麼就拿什麼牟利。我們不應被這些事情干擾而分心。他們是在以恰當的方式教授瑜伽嗎？這是個問題。有些是以恰當的方式教授，有些不是。這些情況的出現是瑜伽商業化的一個結果。但這樣的扭曲只是在表面發生著，瑜伽的核心從未被動搖過。

5. There are many institutions offering yoga classes. How can one identify a true yoga guru?

5. 現在有很多機構提供瑜伽課程。人們如何來鑒別真正的瑜伽古魯？

Sadhguru:There is no such thing as a true guru and a false guru. It is just that there are 「spiritual entrepreneurs」. There used to be a quality control in spiritual movements in the past, but after being an occupied nation for 1000 years, these things are gone today in India. So there are lots of funny things happening, but what you have to do is evaluate whether it works for you or not. What is offered to you, put it into your life – if it works, keep it, if it doesn』t work, throw it and look for something else.

薩古魯：沒有所謂的真假古魯的分別，有的只是「靈性企業家」罷了。印度過去的靈性運動中有著嚴格的質量控制，但在被侵佔了1000年之後，質量控制已從這個國家消失了。所以現在會有很多可笑的事發生。你要做的就是評估它對你是否管用。無論教給你什麼，在生活中習練它——如果它管用，保持下去；如果不管用，丟掉它，另尋他法。

6. There is so much talk about yoga but how can one follow the path of yoga in its true form?

6. 有太多關於瑜伽的典籍和探討。一個人該如何追尋真正的瑜伽道路呢？

Sadhguru:Yoga is not a morning-evening kind of practice. There is a practice but that is not the only aspect. Every aspect of your life, the very way you walk, breathe, interact – everything should become a process of yoga. Nothing is excluded from this.

薩古魯：瑜伽不是什麼早一次晚一次之類的練習。練習固然要做，但練習不是瑜伽的全部。你生活的每一個部分——你如何走路，如何呼吸，如何與外界交流互動——一切都應該成為一個瑜伽的過程。沒有什麼可以被排除在瑜伽之外。

Yoga is not something that you do. Yoga is something that you become. It is not an act, it is a quality. If you cultivate your body, mind, emotions and energies to a certain level of maturity, a certain quality arises within you. That is yoga. Do the practices bring that quality? Definitely, but we do not teach it as some kind of an act that you do only for a few minutes a day.

瑜伽不是你所做的，瑜伽是你所成為的。它不是一種行動，而是一種品質。如果你培養你的身體、頭腦、情緒和能量至一定程度的成熟，某種品質就會在你內在產生。這就是瑜伽。練習會帶來這種品質嗎？當然，但我們不是把它作為一個每天做幾分鐘即可的運動來教授。

If you take care of your garden well, there are flowers. In the same way, if you take care of what you call 「myself」 well, flowers will bloom. That means, being peaceful, happy or joyful is not determined by anything outside of you, it is determined by you. This is something that every human being must do to himself. Yoga is a subjective tool for this to happen.

如果你悉心照料你的花園，花兒就會開放。同樣地，如果你悉心照料你所稱之為「我自己」的這個花園，花兒也會開放。這意味著，變得平靜、幸福或快樂不再取決於你之外的任何東西，它取決於你自己。這是每個人類都必須要為自己做的事。瑜伽就是使之發生的一個主觀的工具。

Love&Grace,

Sadhguru

愛與恩典,

薩古魯

精選導讀

古魯｜瑜伽｜靈伽｜女神｜Isha｜冥想

課程｜健康｜事業｜生活｜關係｜教育

※瑜伽初學者如何選擇瑜伽館
※瑜伽初學者怎麼讓瑜伽繼續
※瑜伽初學者腦中的瑜伽墊問題
※瑜伽教學：初學者的瑜伽入門圖片動作
※初學者易學的瘦腰瑜伽練習
※初學者如何選擇瑜伽？
※初學瑜伽需注意事項 初學瑜伽的誤
※初學者必讀：學瑜伽為什麼必須先學會站立體式
※瑜伽初學者必看寶典 教你輕鬆玩轉瑜伽球
※瑜伽初學者基本動作十一式
※學習《瑜伽師地論》的收穫
※初學瑜伽如何開啟瑜伽入門練習
※瑜伽的初學者必看 萌萌噠可愛的瑜伽入門教程
※瑜伽初學者必練——靈活背部腹部（圖）
※初學者宜學的豐胸瑜伽操 讓你做自信女人
※談初學者如何進行瑜伽練習
※向俄羅斯外教學瑜伽 小記者們玩嗨了
※香港明星黃佩霞也愛練瑜伽
※瑜伽初學者要注意些什麼