记得学习什么是拜日式瑜伽
瑜伽是一个汉语词汇，最早是从印度梵语“yug”或“yuj”而来，其含意为“一致”、“结合”或“和谐”。瑜伽源于古印度，是古印度六大哲学派别中的一系，探寻“梵我合一”的道理与方法。而现代人所称的瑜伽则主要是一系列的修身养心方法。下面是给大家带来的什么是拜日式瑜伽，希望能帮到大家！
拜日式是一种古老且为大家所熟知的强有力的瑜伽技巧，它是瑜伽姿势的综合，扎根于吠陀哲学。梵文名字“surya”指的是太阳，“namaskara”指“问候”。太阳象征精神意识，在古代，太阳每天都会受到敬拜。拜日的形式开始于远古时期，那个时候人类刚刚意识到自身和宇宙的精神力量。这种意识是瑜伽的基础。《太阳奥义书》中写到，将太阳神当作梵天敬拜的人会充满力量、积极活跃、智力超群、获得长寿。
Surya namaskara is an ancient and well known powerful yogic technique and it is a combination yoga postures. It’s roots can be traced to Veda philosophy of the Vedic tradition. The Sanskrit name surya here refers to the sun and namaskara means ‘salutations’. The sun symbolizes spiritual consciousness and in ancient time was worshipped on a daily basis. The origin of surya namaskara dates far back in to the earliest epochs of history, when human beings first became aware of a spiritual power within themselves, which is also reflected in the material universe. This awareness is the foundation of Yoga. Suryopanishad states that people who worship the Sun God as Brahman become powerful, active, and intelligent and acquire long life.
保持身体健康是我们生活的根本，因为它是实现生命目标的最好途径。如今压力重重的生活方式带来很多精神的压力和担忧，反过来会产生大量各方面无法解决的问题。例如身体和精神的紊乱，社会关系与人际关系的淡化，经济和情绪的困扰和青少年行为问题。
It is our foremost duty to keep this body fit as it is the best instrument to reach the goal of life. Today’s stressful lifestyle brings out mental tension and worries; which in turn creates a lot of insolvable problems at many levels, such as physical and mental disorders; weakening of social and interpersonal relationships; economic and emotional disturbances and behavioral problems in adolescents.
练习拜日式主要有两种的方法。一种是每侧12步，一种是每侧10步 ，每一步都伴有呼吸，例如吸气或者呼气。
There are mainly two modes of performing Surya namaskara. In one, there are 12 steps or counts and in the other only 10 in each round. Each stage of Surya namaskara is accompanied by regulation of breath, i.e. Inhalation and exhalation.
练习拜日式的功效
拜日式既不单纯是身体练习，也不仅仅是精神练习，而是两者的结合。这可以提升人类全方面的个性，几乎各个部位都会得到全面练习。它也适合各个年龄阶段的人练习，无论是青年人、成年人还是老年人。
Surya namaskara is neither a mere physical exercise nor a mere spiritual practice: it is a happy blend of both. This brings out development of all round personality of the human body. Nearly all parts of the body receive excellent exercise and shape from this practice. It can be practiced beneficially through out all stages of growth, maturity and old age.
对于青少年男女来说是一种福音，可以帮助管理情绪、精神和行为态度。
It is a wonderful boon to the adolescent boys and girls, to manage their emotional, mental and behavioral attitude.
可以调节经期，促进荷尔蒙分泌正常，帮助上了年纪的女性唤回活力。
It regulates the menstrual flow and sets right the imbalance in hormone secretion. It is a revitalizing tonic to all elderly women.
中年和老年人可以通过练习拜日维持并提升健康。
Middle and old age people can practice surya namaskara to maintain and to improve their positive health.
日常生活中压力大的职业人士可以每天练习20-30分钟拜日，帮助去除压力。
A professional, whose work involves lot of stress, practicing surya namaskara for 20 to 30 minutes daily, helps them to reduce the stress.
刺激所有的腺体，有效地帮助预防糖尿病，也是肥胖人群消耗脂肪的最好方式。想减轻体重的人群应该在练习拜日前30分钟喝一杯加少许蜂蜜的水。
It stimulates all the endocrine glands in the body, useful in prevention of diabetes mellitus.
Sun salutation is the best way to burn the calories and thus useful in over obesity. Those who wish to reduce weight should drink a cup of water mixed with a little honey about 30 minutes before performing surya namaskara.
去除呼吸道的废气，对呼吸道疾病非常好。多痰的人群应在拜日前将胡椒粉混合着蜂蜜吃。
Empties the lungs from all traces of stale gases. Thus useful in respiratory problems. Those afflicted with phlegm diseases should eat a mixture of pepper powder and honey before surya namaskar.
在不导致心肌变形的基础上提高心脏功能。
It improves heart functioning without straining the cardiac muscles.
刺激腹部器官，增强食欲，预防消化不良、便秘、腹泻等。胃肠气胀和风病的人群应该在练习拜日前30分钟喝一杯温水。
It stimulates abdominal organs, promotes healthy appetite and prevents indigestion, constipation, diarrhoea etc. Those suffering from flatulence and diseases of the wind should drink a cup of lukewarm water 30 minutes before taking up surya namaskara.
刺激肾功能，预防肾病。
It stimulates kidney function and prevents renal problems.
规律练习的话，可以像要一样预防各种急性病。
If practiced regularly, it acts like a medicine to prevent various acute diseases.
激发灵性中心，帮助练习昆达理尼瑜伽。
Activates the chakras, (psychic centers) helps to practice kundalini yoga.
注意事项：
尽管所有人都可以练习拜日式，但是还是要遵循以下的`限制条件。
Even though surya namaskara can be practiced by all, the practitioners should be aware of the following limitations.
至少在前三遍的拜日中，每个体位要缓慢。
Go slow in the process of performing every asana, at least for three surya namaskara sessions.
八岁以下的儿童无需此种练习。
Children under eight years of age usually do not need this practice.
经期感觉不适或者痛经的女性应避免练习。
Women should avoid this practice during a heavy or painful period.
怀孕12周后才可以练习拜日。
During pregnancy, surya namaskara can be practiced until the beginning of the 12th week.
建议所有人都不要过度练习。
Elderly people are advised to avoid over exertion.
高血压、冠心病人群不应该练习。
It should not be practiced by people with high blood pressure, coronary artery disease.
疝气、肠结核人群不应该练习。
People with hernia, intestinal tuberculosis should avoid the practice.
间盘突出、背痛、坐骨神经痛和其它脊柱问题的应该在练习前先咨询医护专家和瑜伽理疗师。
People with slipped disc, back ache, sciatica, and other spinal problems should consult medical expert and yoga therapist before commencing the practice.
绝不要在练习拜日式超出自己的能力范围，在已有的基础上每天多加一组拜日即可。
Never perform surya namaskara beyond your capacity. Add one surya namaskara per day in addition to your practice.
练习时间：
在清晨或者太阳升起时练习非常有益处，因为阳光会去除练习者的疾病，让精神和身体受益。
Practicing in the early morning or during sun rise, is very beneficial as sun rays makes the practitioner disease free and bestows on him/her both mental and physical benefits.
在太阳落山前练习可以让身体更加灵活，应该在空腹时以及如厕后练习。
Practicing before sun set, helps the body to be more flexible. This practice should be carried out in an empty stomach, after attending nature calls.
拜日式瑜伽的注意事项
拜日式，瑜伽的一种练习方法，由十二个姿势组成，可用于热身，有利于舒展身体，平和内心。
练习方法：
祈祷式
心意：向所有的朋友致敬！
动作：双脚自然并拢，身体直立，双肩放松，目视前方。双手合十胸前，正常呼吸。
功效：集中和宁静思绪。
展臂式
心意：向杰出的人致敬！
动作：保持双腿伸直不要弯曲，深长缓慢的吸气，将双手上举过头顶，伸直手肘，脊柱向后缓慢弯曲到极限位置。
功效：伸展腹部脏器，促进消化，消除多余的脂肪。加强脊神经，开阔肺叶。
前屈式
心意：向诱发活动的人致敬！
动作：慢慢呼气，双手臂带动身体向前弯曲，保持双腿伸直不要弯曲，双手掌尽量按在地面上，上身尽量靠近双腿。
功效：预防胃病，促进消化，缓解便秘，柔软脊柱，加强脊神经。
骑马式
心意：向照亮人的人致敬！
动作：双手控制力量，慢慢吸气，左脚向后一大步，抬起背部，再次吸气，脊柱向后卷起，胸部推向前方。
功效：按摩腹部器官，改善其活动功能。加强两腿肌肉，增强平衡能力。
山岳式/顶峰式
心意：向在空中迅速移动的人致敬！
动作：呼气，放松背部，将右脚向后与左脚并拢，吸气，臀部上顶，伸直双膝，脚跟放在地面上，慢慢呼气，低头向下，肩背下压，尾骨转向天空的方向。
功效： 强化四肢神经和肌肉。与前一姿势反方向弯曲脊柱，有助于脊柱柔软和脊神经供血。
八体投地式
心意：向赐予力量者致敬！
动作：保持身体状态，慢慢弯曲手肘，双膝放在地面上，胸部下颌贴于地面。
功效：内脏倒置，促进内脏自我按摩和自愈，加强肠道蠕动。强化身体协调能力。
眼镜蛇式
心意：向金色宇宙本身致敬！
动作：再次吸气，头部带动身体向前向上，伸直手肘，大腿和耻骨尽量贴于地面，颈部上向扬起，带动脊柱后卷。
功效：这个姿势对胃病，包括消化不良和便秘非常有用。锻炼脊柱，让脊神经焕发活力。
顶峰式重复
心意：向黎明之神致敬！
动作：同5。吸气臀部向上顶起。
功效：同5。
骑马式重复
心意：向亚迪帝的儿子致敬！亚迪帝是无穷宇宙之母的名字。
动作：同4。吸气，左脚向前一大步，头部抬起，带动脊柱向后卷起。
功效：同4。
前屈式重复
心意：向仁慈之母致敬！
动作：同3。保持双手放在双脚两侧。吸气，收回右脚与左脚并拢，伸直双膝。上身靠近双腿。
功效：同3。
展臂式重复
心意：向值得赞扬的人致敬！
动作：同2。吸气，双手臂带动身体慢慢向上、向后，脊柱向后卷起。
功效：同2。
祈祷式
心意：向引向启蒙的人致敬！
动作：同1。呼气，收回手臂，双手合十，放回胸前。正常呼吸。
功效：同1。
注意事项：
1、正餐两小时后方可练习。
2、练习后一小时方可正餐。
3、穿着宽松，摘去饰物，赤脚练习。
4、鼻子呼吸，缓慢悠长，不要屏息。
5、缓慢进行，做到极限，循序渐进，持之以恒。