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教授和练习昆达里尼瑜伽时的注意事项

萨拉·阿瓦塔

练习昆达里尼瑜伽时，最重要的是确保您的身体得到适当的热身和放松。 提前 10 到 15 分钟，练习一些轻柔的伸展运动是很好的，这些练习专门为预期克里亚中更具挑战性的姿势做准备。 这对于避免伤害您的身体至关重要。

在调整之前，花点时间真正专注于“Ong”的创造原则的含义，作为女性创造力和振动子宫或所有创造的矩阵（Shakti 原则）。 然后专注于“Guru Dev”的真正含义：您的原始存在（和所有创造物）的微妙启蒙力量将意识带入您生活的各个方面（湿婆原则）。 这可以帮助您与咒语的原始能量连接，而不是与任何可能与之相关的扭曲能量连接，并且可能会在不知不觉中潜入。 当这清楚时，然后以这个意图念诵。

当你带领克里亚时，确保你事先已经充分练习过，以了解姿势和顺序的挑战和影响，看看它如何在心理上刺激或挑战你。 认识到您如何适应这种情况或可能需要修改哪些练习以及如何完成。

当您演示练习时，请确保您以正确的姿势方向和呼吸协调进行练习。 检查人们是否有问题或需要支持来改进或修改。

虽然昆达里尼瑜伽的一般规则是在教学时不要练习练习，这样你的注意力就不会从学生身上转移开；尽管如此，我还是建议在一定程度上共同练习来设定练习的速度和方式，尤其是在开始时，或者在疲劳开始时帮助维持团队。通过这种方式，您可以以正确的姿势展示温和或适中的步伐，如果是动态循环姿势，则可以发展出平衡的更自我维持的流动。 (我在 Shakti Dance® 中更具体地说明了自我维持的循环流动）

培养在练习时注意“感觉”的习惯非常重要。 以放松的方式引导您的意识到练习在您身上产生的身体感觉，中立地观察您可能感到不适或刺激的位置、方式和原因。 这样做，将使您在练习时发展一种冥想的正念和临在状态，使您能够更深入地体验练习及其效果。 重要的是要保持“现在”在身体中，不要让你的思想漫游，或者在练习时留出空间。 这是确保您倾听并照顾好自己的身体的最佳方式。

昆达里尼瑜伽练习期间的一些不适或阻力可能是由一般的肌肉疲劳引起的，这可以通过重新调整姿势、做微动、有意识地呼吸并将注意力集中在合适的事情上来缓解。 这可以帮助逐渐释放肌肉筋膜张力及其“障碍”。 正确地执行此操作将帮助您通过、释放和体验更大的轻盈。 这并不总是一个简单的过程，需要谨慎和正确的方法来完成。 它经常会在意识或姿势能力不足的情况下被误解或尝试，在这种情况下，“跟上”或试图“挺身而出”可能会导致病理性损伤。

身体意识还应该使从业者能够感觉到任何不适，这不仅仅是由于一般的肌肉疲劳，而是由于神经受困或姿势损伤引起的神经疼痛的迹象。 这需要立即识别并适当修改。 因此，对于老师来说，重要的是还要反复指导他们的班级如何正确地将意识带入他们的身体，如何识别他们的感受以及如何做出适当的反应。

根据不同的方法，不同的人会以不同的方式从练习中受益。 有些人会发现进行间歇性休息的短时间的具有挑战性的运动更有益，特别是如果它是腹部运动。 其他人会发现，保持静止和集中注意力可以更好地帮助他们（比如进行一些手臂练习）。 作为老师，您需要了解学生的不同水平和需求，这可能是非常不同的，这就是为什么如果您参与练习，您不会在练习中迷失或分散注意力在课堂上。

在指导和通过克里亚时保持平衡的步伐也很重要。 指导、锻炼时间、放松和任何伴随的音乐都需要很好地协调，以支持练习可以提供的任何好处。 一般来说，将冥想的焦点带入课堂将是培养、支持练习者并在练习过程中促进内在愈合。

敞开心扉和真诚地希望学生受益并找到幸福，而不是担心自己作为老师的角色，这将是确保您的课堂以有益健康的方式展开的积极因素。

Teacher

Sara Avtar

British born, educated in Germany and living in Italy, Sara Avtar has practiced
and trained in various styles of yoga and meditation since 1987 and has taught Kundalini
Yoga for over 30 years. She is a life-long dancer, originator of Shakti Dance®, a KRI
Kundalini Yoga Level 1 & Level 2 Lead Teacher Trainer, Sat Nam Rasayan Healer,
recording artist, mother, and CEO of the Shakti Dance Academy. Over the last 15 years
she has trained hundreds of Shakti Dance® Teachers and a talented team of Teacher
Trainers all over the globe: www.shaktidanceacademy.online
Having lived through many challenges, Sara Avtar has found Self-support and
empowerment as a woman through the creativity and healing she sources from her
spiritual practice. She shares this inner-resource with others, transforming art into yogic
technology, combining harmoniously dance, breath and song with awareness, for
peaceful Presence.
Sara Avtar has progressively developed the practice of Shakti Dance® over the last 20
years, although its prototypes began to emerge in the early 1990’s. Her inspiration has
been sourced from Kundalini Yoga, Sat Nam Rasayan, Sufism, Theravadha Buddhism,
Tai Chi, Qi Gong and an array of different dance and movement styles. Her methodology
for the Shakti Dance® Teacher Training Program unfolded while studying Naturopathy
in Germany, and through her training as an Art and English School-Teacher at the Goethe
University, Frankfurt. In 2001, she compiled the original Italian Kundalini Yoga Teacher
Training Manual for the first KRI Training Programs she organised in Italy. This was a
foundational experience for then creating and writing the Curriculum & Manual for the
Shakti Dance® Teacher Training Program, first launched in 2005.
Sara Avtar transmits the practice of Shakti Dance® with inspiration and insight,
facilitating an embodied experience of its fluid, nurturing depth, in ways that are
particularly complementary to, and enriching for the practice of Kundalini Yoga. Her
teaching helps connect the practitioner to Source, enhancing the expression of unique
personal potential and sustaining the much-needed unfolding into wholeness for
planetary harmony.
Sara Avtar is also gifted with a healing singing voice and has released to date several
albums with mantra-music for Kundalini Yoga and Shakti Dance®:
“Shakti Lila”, “Merging”, “Swara Rasa“, “Waves of Grace“, “Swaha” & “Release“.

See author's posts

Sara Avtar

British born, educated in Germany and living in Italy, Sara Avtar has practiced and trained in various styles of yoga and meditation since 1987 and has taught Kundalini Yoga for over 30 years. She is a life-long dancer, originator of Shakti Dance®, a KRI Kundalini Yoga Level 1 & Level 2 Lead Teacher Trainer, Sat Nam Rasayan Healer, recording artist, mother, and CEO of the Shakti Dance Academy. Over the last 15 years she has trained hundreds of Shakti Dance® Teachers and a talented team of Teacher Trainers all over the globe: www.shaktidanceacademy.online Having lived through many challenges, Sara Avtar has found Self-support and empowerment as a woman through the creativity and healing she sources from her spiritual practice. She shares this inner-resource with others, transforming art into yogic technology, combining harmoniously dance, breath and song with awareness, for peaceful Presence. Sara Avtar has progressively developed the practice of Shakti Dance® over the last 20 years, although its prototypes began to emerge in the early 1990’s. Her inspiration has been sourced from Kundalini Yoga, Sat Nam Rasayan, Sufism, Theravadha Buddhism, Tai Chi, Qi Gong and an array of different dance and movement styles. Her methodology for the Shakti Dance® Teacher Training Program unfolded while studying Naturopathy in Germany, and through her training as an Art and English School-Teacher at the Goethe University, Frankfurt. In 2001, she compiled the original Italian Kundalini Yoga Teacher Training Manual for the first KRI Training Programs she organised in Italy. This was a foundational experience for then creating and writing the Curriculum & Manual for the Shakti Dance® Teacher Training Program, first launched in 2005. Sara Avtar transmits the practice of Shakti Dance® with inspiration and insight, facilitating an embodied experience of its fluid, nurturing depth, in ways that are particularly complementary to, and enriching for the practice of Kundalini Yoga. Her teaching helps connect the practitioner to Source, enhancing the expression of unique personal potential and sustaining the much-needed unfolding into wholeness for planetary harmony. Sara Avtar is also gifted with a healing singing voice and has released to date several albums with mantra-music for Kundalini Yoga and Shakti Dance®: “Shakti Lila”, “Merging”, “Swara Rasa“, “Waves of Grace“, “Swaha” & “Release“.