哪種瑜伽適合我?

哪種瑜伽適合我?

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.

與爵士舞、跆拳道、桑拿浴服和減肥不同，瑜伽不是一種短期內(nèi)就會(huì)消失的運(yùn)動(dòng)時(shí)尚?！惰べるs志》和瑜伽聯(lián)盟最近為《瑜伽在美國(guó)》進(jìn)行的一項(xiàng)研究顯示，約有3600萬(wàn)美國(guó)成年人定期練習(xí)瑜伽，這個(gè)數(shù)字還在不斷增長(zhǎng)。

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.

瑜伽有很多種風(fēng)格可供選擇，所以如果你剛接觸瑜伽，你可能不知道該嘗試哪種風(fēng)格。有幾十種風(fēng)格和當(dāng)代詮釋(有些人會(huì)說(shuō)“混蛋”——想想嘻哈瑜伽、大笑瑜伽、瑜伽操等等)，但我們將堅(jiān)持瑜伽工作室里最常見的風(fēng)格。

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:

以下是一些特定類型的瑜伽及其可能吸引的人群的分類:

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.

阿斯湯加:如果你身體非常健康，想要快節(jié)奏的挑戰(zhàn)，可以試試這種瑜伽。如果你身體僵硬，不靈活，身材走樣，在你對(duì)溫和的瑜伽有很多經(jīng)驗(yàn)之前，不要嘗試阿斯湯加瑜伽。由Pattabhi Jois在60年前創(chuàng)建，阿斯湯加將體式融入快速流動(dòng)。如果你是第一次嘗試阿斯湯加，帶幾條毛巾和大量的水去上課。“阿斯湯加和其他‘力量’或‘流動(dòng)’瑜伽更適合年輕人和不安分的人群，”《傻瓜瑜伽》的合著者、40歲及以上人群瑜伽新風(fēng)格的創(chuàng)造者拉里佩恩博士說(shuō)。

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."

艾揚(yáng)格:如果你想要一種更慢的瑜伽，保持每個(gè)姿勢(shì)，并專注于正確的姿勢(shì)，艾揚(yáng)格可能是適合你的瑜伽風(fēng)格。物理治療師瑞秋·克倫茲曼是圣地亞哥一家名為“具體化物理療法與瑜伽”的公司的老板。“在上快流瑜伽課之前，先要學(xué)會(huì)正確擺姿勢(shì);如果你不這樣做，可能會(huì)導(dǎo)致受傷，”克倫茲曼說(shuō)，他補(bǔ)充說(shuō)，“艾揚(yáng)格最適合許多剛接觸瑜伽的人，因?yàn)樗鼈?cè)重于協(xié)調(diào)，而且老師們受過(guò)訓(xùn)練，可以指導(dǎo)所有年齡和受傷的人。”如果你又緊又不靈活，我特別推薦艾揚(yáng)格，因?yàn)樗梢詫?shí)現(xiàn)積木和其他道具。”

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.

熱瑜伽:任何一種形式的身體瑜伽(或冥想瑜伽)，在一個(gè)加熱的房間里，都可以放在“熱瑜伽”下(更準(zhǔn)確地說(shuō)是桑拿)。溫度從80華氏度(26.6攝氏度)到超過(guò)100華氏度(37.7攝氏度)不等。佩恩建議，如果你已經(jīng)絕經(jīng)，或者患有多發(fā)性硬化癥或帕金森氏癥等疾病，就不要做高溫瑜伽。

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:對(duì)于那些需要一些介于入門級(jí)溫和瑜伽和力量課程之間的練習(xí)的人來(lái)說(shuō)，流瑜伽比阿斯湯加和比克拉姆等固定的訓(xùn)練方式更能讓人產(chǎn)生自發(fā)性和多樣性。流行的序列，如太陽(yáng)敬禮和貓/牛是流瑜伽的主要內(nèi)容。雖然對(duì)于一個(gè)新手來(lái)說(shuō)，這個(gè)速度是很有挑戰(zhàn)性的，但它很可能比熱功率流課程更容易。

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.

恢復(fù)性瑜伽:如果你受傷了，行動(dòng)不便，或者明顯超重，恢復(fù)性瑜伽可能是一個(gè)不錯(cuò)的選擇。它使用了很多道具，比如枕頭、皮帶和毯子，來(lái)幫助長(zhǎng)時(shí)間保持溫和、被動(dòng)的伸展。這種瑜伽可能對(duì)鐵人三項(xiàng)運(yùn)動(dòng)員和其他極限運(yùn)動(dòng)員有好處，因?yàn)樗梢詭椭眢w愈合。不要期望在恢復(fù)性課程中消耗太多卡路里。