-- Richard Hittleman's "YOGA 28 day exercise plan" 之摘录
Ideally, one should be able to maintain the "letting go" feeling atall times since it is in this state that our best work is done.Tasks can be accomplished with ease.
Less anxiety that goes into a job, the more successfully that thejob is done.
理想是一个人在任何时候都能保持“放开”，在这种状态下才能有效地工作。工作中忧虑越少，越能成功。
A housewife usually works under a certain amount of continualpressure and she must be able to handle this pressure day afterday; she usually needs to function with more continuous, sustainedenergy than her husband at the office! To cope successfully withpressure, to find pleasure, meaning and some degree of fulfillmentin her work, her physical and psychological conditions must beparticularly healthy.
一个家庭主妇往往是在连续压力下工作，她必须有特别健壮的身体和心理来对付比她丈夫在办公室遇到的更大的压力。
At any time in the day when her work is "getting her down" thehousewife can devote a few minutes to her Yoga routines and findherself refreshed and energized.
在一天的任何时候，当她的工作使她沮丧时，花上几分钟做几节瑜伽，便可让她恢复活力。
Work is not exercise. It is true to a certain extent but rest willnot work out those conditions of tension, sluggishness andstiffness in the back, shoulders and legs that have resulted fromthe day's activities. Suggest at the end of the workday spend fiveminutes to ten in performing the Chest Expansion, Back Stretch,Simple Twist and Complete Breath to relieving tension and releasingnegative energy.
工作不等于锻炼，单纯的休息不能补偿白天工作造成的精神紧张，也不能使背，双腿，关节的僵硬消失。瑜伽的扩胸，背部伸展，转体和呼吸是消除紧张和释放呆滞的能量。
TRUE RELAXATION MUST BECOME A CONTINUAL WAY OF LIFE.
Relaxation to yogi does not mean lethargy, collapse or escape. Itimplies becoming much more "alive"
真正的放松一定是生命延续之路。放松不意味着冷漠或逃避，相反它包含比我们平常活动更多的意识。
Relaxation to yogi does not mean lethargy, collapse or escape. Itimplies becoming much more "alive"
真正的放松一定是生命延续之路。放松不意味着冷漠或逃避，相反它包含比我们平常活动更多的意识。
At first, the delightful experience of letting go may beconfined solely your yoga exercises. But gradually this feelingbegins to carry over more and more into your ever dayactivities.
起初，“放开”这一使人快乐的感受只局限在瑜迦练习中，但慢慢地这种感受越来越多地进入你每天的生活中。
Tension is a tightness or a squeezing that occurs in the organismmentally, emotionally and physically. When we get "up tight"emotionally we feel uneasy; we can "contract" ourselves physicallyand the result is a multitude of aches and pains.
紧张是在体内出现的精神上，感情上，肉体上的一种压迫感。当我们在感情上有“向上的紧张”时，便会产生不安，使自己的肉体“紧缩”，结果便是疼痛。
起初，“放开”这一使人快乐的感受只局限在瑜迦练习中，但慢慢地这种感受越来越多地进入你每天的生活中。
Tension is a tightness or a squeezing that occurs in the organismmentally, emotionally and physically. When we get "up tight"emotionally we feel uneasy; we can "contract" ourselves physicallyand the result is a multitude of aches and pains.
紧张是在体内出现的精神上，感情上，肉体上的一种压迫感。当我们在感情上有“向上的紧张”时，便会产生不安，使自己的肉体“紧缩”，结果便是疼痛。
Ideally, one should be able to maintain the "letting go" feeling atall times since it is in this state that our best work is done.Tasks can be accomplished with ease.
Less anxiety that goes into a job, the more successfully that thejob is done.
理想是一个人在任何时候都能保持“放开”，在这种状态下才能有效地工作。工作中忧虑越少，越能成功。
A housewife usually works under a certain amount of continualpressure and she must be able to handle this pressure day afterday; she usually needs to function with more continuous, sustainedenergy than her husband at the office! To cope successfully withpressure, to find pleasure, meaning and some degree of fulfillmentin her work, her physical and psychological conditions must beparticularly healthy.
一个家庭主妇往往是在连续压力下工作，她必须有特别健壮的身体和心理来对付比她丈夫在办公室遇到的更大的压力。
At any time in the day when her work is "getting her down" thehousewife can devote a few minutes to her Yoga routines and findherself refreshed and energized.
在一天的任何时候，当她的工作使她沮丧时，花上几分钟做几节瑜伽，便可让她恢复活力。
Work is not exercise. It is true to a certain extent but rest willnot work out those conditions of tension, sluggishness andstiffness in the back, shoulders and legs that have resulted fromthe day's activities. Suggest at the end of the workday spend fiveminutes to ten in performing the Chest Expansion, Back Stretch,Simple Twist and Complete Breath to relieving tension and releasingnegative energy.
工作不等于锻炼，单纯的休息不能补偿白天工作造成的精神紧张，也不能使背，双腿，关节的僵硬消失。瑜伽的扩胸，背部伸展，转体和呼吸是消除紧张和释放呆滞的能量。
消除紧张，放开的方法：当意识到紧张，对紧张的部位发出“放松”的命令。肉体上这种僵直和收缩的减轻导致精神和感情上的放松。
One of objectives of Hatha: awaken a great power that lies dormantin the organism and utilize it for developing one's own unique,individual potential; that is, to achieve self-realization. Thispractice of awareness is an exercise in feeling, not thinking. Yousit quietly and focus your full attention on how you feel. Whateffect have these profound physical movements had upon yourorganism? What is your body saying to you. How revealing is thatmoment when you are able to transcend your ordinary mind and reachdeep into your center; when you begin to achieve"self-realization!"
哈他瑜伽的另一方面：醒悟，即唤醒休眠在体内的动力，发现自我。醒悟练习是一种感觉功法而不是思考方法。你静静地坐着，感觉身体对你在说些什么，感觉体内发生的一切。放松是醒悟的前提。
