神奇瑜伽收束法

1、神奇瑜伽收束法简介收束法：即班达（梵文bandha 、音译班达），意为“约束控制、封锁封印”。它是瑜伽中特有的练习方法之一，含有收缩、束缚的意思。班达可以使人聚敛散布在体内各处的气息能量，进行集中和控制，从而产生更多的人体能源，这些能源使人体更加有效的，去利用自己身体的功能资源。传统瑜伽把收束法归为契合法练习中，收束法被广泛地应用到调息和契合练习中。收束法的内容收束法包含以下四种：1、收颔收束法（jalandhara bandha）（chin lock）2、会阴收束法（mula bandha）（perineum contraction）3、收腹收束法（uddiyana bandha）（abdo

2、minal conraction）4、大收束法（三锁术）（maha bandha）（three lock）（一）收颔收束法练习方法：1） 选择一个入定的姿势，莲花式或至善式为佳。保持头、颈、背挺直，双膝紧贴地板；2） 双手掌掌心向下扣在双膝上；闭上双眼，放松全身；双掌放于两膝，放松全身，闭眼；3） 缓慢深长地吸气，屏气体内，做内悬息（也可呼气之后做外悬息）；4） 低头向前向下，下巴紧紧地抵在胸骨上；5） 伸直手臂，锁于固定位置上，同时微向上向前耸双肩，使手臂保持不同；6） 手掌仍放膝上，此为最后体位，尽量长时保持，以舒适屏气为度；7） 之后，放松肩膀，微屈肘，慢慢松解下巴闭锁，抬起头来（抬头前

3、不可呼吸）；8） 慢慢呼气，当呼吸恢复正常时，再重复练习，最多练习10次。练习顺序：最好是结合调息或契合一起练习；如果单独练，要在体位、调息之后，冥想之前练习。呼吸要求：内悬息、外悬息时均可做此练习。持续时间：练习者在其能力范围内屏息，逐渐延长屏息时间。意念控制：放在喉咙上。不宜人群：颈椎病、眩晕、高血压、高颅内压、心脏病患者不适宜练习或听从医嘱。注意事项：在练习中如果感觉不适，要立即停止练习，休息一下，当不适感消失后再继续练习。作用功效：1）全身心松弛，降低心率，放松心脏；2）放松大脑，消除紧张，缓解压力、焦虑、愤怒，加强专注力；3）平衡甲状腺功能，甲状腺、甲状旁腺受到按摩，功能得以改善，调

4、节新陈代谢；4）冥想练习前的最佳技法之一；5）此收束法象征了瑜伽终极目标，用限制心神活动找到体验创造力之源。替换做法：立式收颔法（jalandhara bandha）（ standing chin lock）站立两脚分开与肩宽或略宽于肩，手臂伸直，双手拇指向内，其余四指向外放于两膝上放大退。吸气（呼气）做内悬息（做外悬息），按照坐式的方法练习收颔收束。其作用功效与注意事项同坐式收颔收束。（二）会阴收束法练习方法：坐姿：取至善坐，使会阴处有一定的挤压感。闭上双眼，放松全身。第一阶段：先观察呼吸一段时间后，然后把意念放在会阴处，收缩骨盆下部肌肉使会阴处的肌肉同时得到收缩，之后放松此处肌肉。连续地练

5、习收缩、放松会阴肌肉，尽量使其保持均匀的节奏。第二阶段：慢慢地收缩会阴处的肌肉并保持一段时间，此时是自然呼吸，不要屏息。意念完全放在收缩的感觉上。之后，慢慢地放松会阴处的肌肉。（随着练习的增加，会阴处的肌肉会逐渐地从骨盆下部肌肉群中分离出来。）每次练习10遍。第三阶段：同第二阶段，只是在吸气后加入内悬息。做会阴收束，同时做收颔收束。屏息时间以舒适度为准。需要呼气时，打开会阴收束、抬起头打开收颔收束，呼气。每次练习10遍。练习顺序：体位、调息术后，冥想前练习。呼吸要求：内悬息、外悬息时均可做此练习。意念控制：放在会阴处。注意事项：因为此练习可以使身体的能量快速增加，如果练习方法不对，身体可能会出

6、现过于活跃等情况，所以要在有经验的瑜伽师的指导下进行此练习。作用功效：1） 对身、心、灵都有好处；2） 加强生殖及排泄系统功能；缓解便秘和痔疮；对肛裂、溃疡、前列腺炎、慢性骨盆感染等疾病有好处；3） 对治疗心理疾病的效果也很显着，减轻心理抑郁；4） 使脐边下生命能量向上流动，从而产生活力；5） 唤醒昆达里尼（kundalini）；6） 用于建立创造性活力和把性能量升华到高级中枢；7） 可以获得对性的控制，减轻多种性功能相关的疾病；8） 刺激盆腔神经；强壮性器官、排泄器官；9） 肛门括约肌加强，解除便秘，消除痔疮。预备技法：提肛契合法（ashwini mudra）可使会阴强壮，会拉到这些肌肉。注

7、释说明：会阴肌肉，对于男性来说，位于肛门和睾丸之间；对女性来讲，位于阴道尾端。瑜伽收束法的目的收束法的目的是封锁住身体向外部的开口，控制人体内的生命之气prana不向外流失，积聚于体内，形成某些类型的压力或力量，从而借助这一力量达到某些目的。最终的目的是将生命之气导向到中经，用以唤醒昆达里尼kundalini能量。有些瑜伽者在进行瑜伽冥想之前用它作为预备功。瑜伽收束法的功效班达（bandha）可增进人体消化系统中各器官的活动。这些内部活动的结果，能够消除并治愈消化系统的疾病。如配合好“内压呼吸收束”，能够调理痢疾、腹泻、胃炎、胃痛、及消化不良等。班达（bandha）还会对内分泌腺产生影响，促使

8、肾上腺、胰脏、卵巢、睾丸等器官增加活化运动。这些内部活动使得内分泌腺正常的分泌腺素。它还能治愈血液循环和呼吸系统的疾病。通过练习收束法，人体的16个重要部位会被控制。这16个重要部位是：手指、手腕、手肘、手臂、肩膀、下颚、胸椎、腰腹、髋关节、膝盖、脚踝、脚趾、大腿、喉咙、会阴、肛门等。通过内外各呼吸法，可以将身体这些不同的部位，通过系列体式练习，进行控制收缩和释放，从而达到控制气血流量，刺激和支配这些器官的神经。qcwa3ptgz7r4i30ka1dkaghn3xtkknbycudxqa7fhyi2chhi92tgkqcwa3ptgshls50clmtwn60eo8wgqv7xav2ohum3

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