前幾天薩古魯透過視頻提供了一個提升肺活量和免疫力的kriya練習，我昨天嘗試做了第一次，效果超乎意料。
今天第二次嘗試，因為我的肺本來就不好，有點吃力，但還是排出不少病氣與晦氣。明天我會試著從21次降至12次，慢慢地提升我的肺功能後再增加至21次。
**補充:今天練習simha kriya前先作了瑜伽練習，就沒有昨天吃力，第一天練習前有進行快步走鍛鍊，也相對輕鬆很多。
這個練習是 simha kriya。
在進入練習短片前，不論是simha kriya 或是isha kriya ...等練習，建議在觀看影片關掉音樂或電視，給自己一個足夠安靜的空間和時間，這樣對自己最好。
練習短片連結在下
下面是關於練習simha kriya會有的問題，我簡單翻譯了一下，看完影片再將問題看過一次再作練習比較好喔!
Frequently Asked Questions on Simha Kriya
關於simha kriya 的常見問題
1. What is the minimum age one can do it?
6 years
1。最小幾歲可以練習?
六歲
2. Is there any upper age limit?
70 years
Those below 6 years of age and those above 70 years of age can also do the practice, but they must do the breathing 12 times only (not 21 times).
2。有年齡上限嗎?
70歲
對於6歲以下、70歲以上的人也可以作這個練習，但只能作12組呼吸(不是21組)
3. Who can do the practice?
Anyone can do the practice, including pregnant women, women during their menstrual cycle, and those suffering from chronic ailments or any other medical conditions (like asthma, migraine, diabetes, high blood pressure, heart disease, lung related diseases, glaucoma, cataract, retinal detachment, hernia, etc.)
People with brain hemorrhage or brain tumor can also do the practice, but they must do the breathing 12 times only (not 21 times).
3。甚麼樣的人才可以練習?
任何人都可以練習，包括孕婦、處於經期的婦女、以及患有慢性病或其他疾病的人。(如哮喘、偏頭痛、糖尿病、高血壓、心臟病、肺部相關疾病、青光眼、白內障、視網膜脫落、疝氣...等)
患有腦內出血或腦瘤的人也可以作這個練習，但他們必須只作12組的呼吸練習(不是21組)。
4. How long should I wait after undergoing a surgery before I resume the practice?
After a major surgery – wait for 6 months
After a minor surgery – wait for 6 weeks
4。動過手術要等多久才能重新作這個練習?
動過大手術後6個月
動過小手術後6周
5. I am not able to sit on the floor. Can I still attempt the practice?
It is best to attempt it sitting on the floor. You can make use of cushions or some other padding for support that will make it easier for you to sit. However, if it is still too difficult for you to sit on the floor, you can sit on a chair. Sit with your legs crossed at the ankles and do the practice. It is not the best way to sit and the practice will be so much more effective when you sit on the floor.
5。我沒辦法坐在地板上，可以嘗試這個練習嗎?
最好試著坐在地板上。你可以使用坐墊或其它抱枕毛毯...等來支撐身體，這樣會讓你更容易地坐在地板上。如果對你來說這樣還是很難坐在地板上，可以坐在椅子上，腳踝交叉地作練習，這不是最好的坐姿，坐在地板上的練習效果最好。
6. How long should I wait after my meal to do this practice?
Do not do the practice immediately after eating. Allow at least 2.5 hours after a meal.
6。餐後要等多久才可以練習?
不要在用餐後立刻進行練習，至少要等2.5小時後再作。
7. Can I eat immediately after the practice?
Yes. You can eat or have a beverage that is at room temperature immediately after practice. Wait for 10–15 minutes before consuming something refrigerated.
7。我可以練習後立刻吃飯嗎?
可以。你可以在練習後立刻享用室溫飲食，如果是從冰箱拿出來的飲食則要等10--15分鐘。
8. Can I teach someone how to do the practice if they are unable to watch the video?
No. The kriya is a very subtle science. A distilled essence has been presented to you in these challenging times. Yogic practices have the power to transform your life if done properly, so it generally takes years of training to ensure they are imparted in the right way. You can use the video as a device to offer the kriya to others. If you are interested in teaching this and other practices, please contact us to find out more about the Teacher Training Program.
8。我可以教那些無法觀看影片的人這個練習嗎?
不可以。Kriya是一種非常微妙的科學。在這個疫情時期我們把它的一個精華呈現給你。如果練習得當，瑜伽練習可以轉化你的生命，所以通常需要多年的訓練來確保它們以正確的方式被傳授，你可以把這影片當作提供他人kriya的媒介。如果你有興趣交受這個或其它練習，請聯繫我們了解更多關於教師培訓的信息。 (附註:這個細節非常重要!!!)
9. After doing the practice, can I take a bath immediately?
After the practice, wait for 15–20 min. before taking a hot bath and 25–30 min. before taking a cold bath.
9。作完練習後可以立刻洗澡嗎?
做完練習後，如果是洗熱水澡要先等15--20分鐘，冷水澡要等25-30分鐘。
10. How many times a day can I do this practice?
2–3 times a day, as indicated in the video.
10。我一天可以做多少次練習?
一天2-3次，就如短片上所說的那樣。
11. How much gap between two practices?
Maintain a gap of at least 4 hours between two practices.
11。兩次練習之間要間隔多久?
兩次練習之間至少間隔四小時
12. The practice is very powerful. Can I increase the count beyond 21? (Say 42, 63, etc.)
No. It is very important to do the practice exactly as instructed. Sadhguru says that if you increase the count, it may cause serious damage to the system.
12。這個練習非常有效，我可以增加到21組以上嗎?(如42組、63組...等)
不可以，嚴格按照指示作練習非常重要，薩古魯說如果增加次數可能會對能量系統產生嚴重損壞。(附註，這細節非常重要，不要更改整個練習細節)
13. Can I do more cycles of 21 counts in one sitting (say 2 or 3 cycles of 21 counts, or more)?
No.
13。我可以一次多作幾遍每21組一循環的練習嗎?(如2遍或3遍21組一循環，或更多?)
不行。
14. If I'm not able to do the breathing 21 times, can I do less?
Yes, you can do 12 times.
14。假如我無法作到21組呼吸練習，可以作少一點嗎?
可以，你可以作12組。
15. Does the head have to be upturned?
Yes. Your head should be slightly upturned.
15。頭是不是要一直上仰?
是的，你的頭應該保持微上仰。
16. During the last part of holding the breath, should I still be pushing my shoulders up?
Yes.
16。在最後屏氣的那部分，我是否還要將肩膀上推?
是
17. I cannot hold my breath for at least 30 seconds. Can I still do the practice and work towards increasing the duration of holding my breath?
Yes.
17。我無法屏息超過30秒，我還可以繼續練習並試著增加我的屏息時間嗎?
可以
18. Is there any specific order to incorporate this practice with other Isha practices?
There is no specific order.
18。如果這個練習與isha其它的練習一起作，有特定的順序嗎?
沒有特定的順序
19. Any guidelines about where to do it and any precautions to take?
There are no specific precautions. Just ensure that the air is clean and the space is clean, hygienic, and well ventilated.
If there are other people in the room, keep sufficient space around you.
19。有任何關於在哪裡練習的建議和其它要特別注意事項嗎?
沒有特別注意事項。只要確保空氣清新、空間乾淨、衛生、通風良好。如果房間裡有其它人，確保你周圍有足夠的空間距離。
20. Can I lie down/do Shavasana after this practice?
No.
20。做完練習後我可以躺下作大休息式嗎?
不行。
Draupnir的學習筆記 (3)