“In any physical activity in the world youcan hurt yourself if you don’t follow the rules” – Bikram Choudhury.
“如果你不能遵守規則，在世界上任何一種身體活動中你都可能傷害到你自己。” -比克拉姆•喬德瑞
Safe teaching of Hatha Yoga is an essentialpart of being a good Yoga teacher. Yoga is generally taught in a group situation where students can vary considerably in terms of fitness and general healthlevels, age and flexibility. For teachers, this presents a challenge, which should be addressed by building awareness of common areas for concern. Thefollowing gives some general guidance on safety, including contraindications.It is not intended to be exhaustive as there are too many variations to consider. When in doubt, students should be advised to consult their doctor concerning the suitability or otherwise of particular postures or movements. Safe teaching also involves advising students to take responsibility for their well being by heeding such signs as chest pains, cardiac irregularity and faintness, all of which are indications that the body is under strain.
哈他瑜伽的安全教育是成為一名好的瑜伽老師的基本要素。瑜伽通常是在一個組的環境裏進行的，在那裏，學生能根據自身的適應性、綜合的健康狀況、年齡和身體的彈性不同而有所變化。對老師而言，這就面臨一個挑戰：就是應該讓所有在這個環境裏的習練者都瞭解到練習中的利害關係。接下來作一些常規的安全引導，包括禁忌情況。這並不是說沒有遺漏了，因為還有很多變素需要考慮。當遇到不確定時，應當建議學生他們應當就其合適性、特殊體式或者運動的可能性與主治醫生做些商議。安全教育也包括建議學生自己要用關注諸如胸部的疼痛、心律不規則或者心跳微弱，以及所有身體發出的暗示正處於過度疲勞的跡象，以此承擔對自身健康應有的責任。
STANDINGPOSTURES/BALANCE 站立和平衡
With adequate preparation and modification where necessary, these are amongst the safest postures, helping to develop both strength and flexibility throughout the whole body and teaching good body alignment.
站立和平衡，最安全的體式有助於發展全身力量以及柔韌，讓學員體會到身體端正的姿態，可以作為充足的預備熱身以及在必要時對體式進行適當的調整。
For beginners, it is especially important to spend time on standing asanas as they awaken the energy in the feet and increase strength and mobility in feet, ankles, knees and hips.
對於初學者來說，花時間練習站立體式是很重要的，因為這些體式喚醒來自雙腳的能量，發展腳，腳踝，膝蓋和臀部腳、力量和柔韌。通過這種方式，雙腿成為脊柱穩定的根基。站姿是其他體式的基礎。身體最容易受傷的三個部位：頸部、腰椎、膝。《瑜伽》近期文中提到：大腿後側筋腱、骶髂關節是另兩個較常見受傷的部位。不過在站立中容易受到的傷害可以通過以下幾條簡單的原則的學習去避免，同時這些原則中的大多數也適用於其他體式：
In this way, the legs become a firm base of support for the spine. Standing postures, then, provide the foundation for other groups of asana. The three parts of the body most susceptible to injury in any asana work are the neck, the lumbar vertebrae and the knees. A recent report in Yoga Journal (1) indicates that the origin of the hamstring muscle and the sacro-iliac joints are the next most common sites of injury. In standing postures injury can be avoided by following these simple guidelines, most of which are relevant for other types of asana:
1 盡可能放鬆並且伸展頸部後側的肌肉從而保護頸部。如果不確定是不是放鬆或是部後側的肌肉被伸展，可以建議學員目光向前而不是向上看比如在三角式或是側角式時。
1. Protect the neck by keeping it as relaxed as possible and maintaining length in the back of the neck. If in doubt, students should be advised to keep the gaze forwards rather than looking up in postures such as Trikonasana and Parsvakonasana.
2 對於腰椎，一個基本原則是在所有站立姿勢中儘量伸展拉長、避免這個區域的過度彎曲。正確使用腹部肌肉對腰部的支撐，溫和的Uddiyana收束將有助於腹肌對腰部的支撐。
2. For the lumbar spine, a general guidelineis to lengthen and avoid overarching this area in all standing postures. The correct use of abdominal support in the form of a gentle Uddiyana bandha will help to facilitate this.
3 正確的練習、並根據實際情況進行調整，站立姿勢可以加強膝關節周圍的肌肉和韌帶的力量。只有股四頭肌被加強的時候虛弱的膝關節才能得到加強。
3. Practised correctly and modified where necessary, standing postures can help to strengthen the muscles and ligaments that surround the knee joint. To strengthen weak knees, the quadriceps group of muscles need to be strengthened.
4避免大腿後側筋腱的過度伸展。應該鼓勵學員在站立前屈時微微曲膝，然後盡可能保持舒適的情況下一點點伸直膝蓋。
4. To avoid over-stretching the hamstrings, students should be encouraged to enter standing forward bends with slightly bent knees, which can be straightened as much as comfortably possible once in the pose.
5骶髂關節最好的保護方法就是在站立時保持這個區域的寬度
5. The sacro-iliac area is best protected by maintaining width in this region in all standing postures.
It has been said that most if not all Yoga asanas require a degree of good balance. There are various balance-affecting conditions that may influence the ease with which a student can perform standing postures and in particular, standing balances. These include blindness, deafness, anxiety, multiple sclerosis, the effect of medication and problems affecting the middle ear. In these and other balance affecting cases, students are advised to take special care. Modifications to the posture can be used or in some cases the student may benefit from the support of a wall, chair etc.
正如已提到的，大部分而不是全部的體式要求有好的平衡程度。有各種各樣的平衡和影響平衡的條件可能會影響到一個學生在練習站立體式時是否可以毫不費力，特別是站立平衡。這包括有視力問題、耳疾問題、憂鬱、多發性硬化、藥物治療和問題導致的對中耳的不良作用。在這些合其他一些平衡體式的作用案例中，學生應當被告知需要特別的照顧。幫助他們適當調整姿勢，或者在個別案例中學生會從借助於牆、椅子來完成體式並從中受益。
As standing postures are rather strenuous, some may need to be adapted for those with heart and blood pressure conditions.For example, Warrior I and II can be practised with hands on hips rather than with arms raised. Severe heart and high blood pressure conditions may mean avoiding standing forward bends altogether or bending only from the hips with a level spine so that the heart is never lower than the hips. This modification may also be given in cases of spinal disc problems and hernia. Glaucoma, detached retina, inner ear discharge and severe sinus infection are all contraindicated for standing forward bends, as are any spinal conditions where a forward bend produces pain rather than mere discomfort.
因為站姿是相當艱苦的練習，有些體式需要因為那些患有心臟病、血壓不正常的學生而有所改變。舉例：戰士I式和II式，可以把手放在臀部上相當於把手舉起來。有嚴重心臟病和高血壓的症狀的學生意味著他們要儘量避免站立並前彎體式同時進行，或者僅僅是向前彎到臀部線以上保持脊柱水準，這樣心臟就不會低於臀部。這些體式的改編也可以教授給那些脊柱有問題和有疝氣的學生。患有青光眼、視網膜脫落、內耳有液體流出和嚴重的鼻炎等症狀的學生，做前彎的體式都不是很適合，因為任何一個脊柱前彎都會很容易比平時的不適更容易招致疼痛。
SEATED POSTURES 坐姿
Almost all seated postures require good mobility of the hip and knee joints.
幾乎所有的坐著的體式都需要臀部和膝關節有良好的靈活性。
Where there is a history of knee problems,students should be discouraged from attempting classical postures such as Padmasana, although with work on improving hip flexibility the posture may beat tempted in due course.
過去，膝蓋曾有問題的，學生應該被勸阻去嘗試做那些傳統的體式，諸如蓮花式，儘管隨著不斷提高臀部的柔韌性，這個體式最終可以嘗試在適當地時候安排到課程裏。
Generally, pressure on inflamed knees must be avoided. Arthritic knee conditions should be treated with caution. Padding can be used to support knees and ankles, for kneeling postures such as Vajrasana.
一般來說，應該避免對有紅腫發炎跡象的膝蓋施加壓力。膝蓋部位有關節炎的情況需要被十分慎重地對待。在膝蓋和腳踝下加上墊子，會對膝蓋起到很好的保護作用，對那些跪下的體式比如雷電坐。
In cases of varicose veins, short periods of sitting in postures such as Vajrasana may be beneficial. However, students should discontinue the practice if a reaction occurs. Generally, longer periods of sitting in tight cross-legged or kneeling postures are inadvisable.
如果有靜脈曲張的情況，縮短坐的體式的時間會比較有益，諸如雷電坐姿。無論如何，當一些反應發生時，學生應當停止繼續練習。通常，長時間的雙腿交叉背部挺直的坐姿或者跪姿是不合適的。
For students with limited flexibility, the use of a folded blanket or block placed under the sitting bones can help to lower the knees to below hip level and create better alignment of pelvis and lumbar area.
對於柔韌性有限的學生而言，用折疊起來的毛毯或者瑜伽磚放在坐骨下面，可以幫助時膝蓋低於臀部的高度位置和使骨盆與腰部的區域建立起更好的結合。
FORWARD BENDING POSTURES 前屈
See comments above on standing forward bends.
請參考上文中關於站立前屈的部分。
Exercise extreme caution in the case of students who present with any form of prolapsed disc in the lumbar area, annulus fibrosis (inflammation of fibres of spinal discs), ankylosing spondylitis (inflammation of vertebral joints), sciatica and any degenerative condition of the lower spine or sacro-iliac joint. Other prohibitions include recent abdominal surgery and inflammation of liver or spleen.In the later stages of pregnancy, extreme forward bends are contraindicated
針對腰椎間盤突出、椎間盤的纖維外環感染炎症、強直性脊柱炎（脊椎炎）、坐骨神經痛以及下脊椎或髖骶關節發生退行性疾病的學員（在作這樣的體式時）需要特別謹慎。不適宜作這個體式的人還包括：近期作過腹部外科手術，肝、睥的炎症。另外，針對懷孕後期的准媽媽們，過度的前屈也是不適當的。
For all above conditions a modified seated forward bend with legs apart and the use of a yoga belt to encourage lengthening of the spine may be suitable.
針對以上提到的學員情況，可以將坐立前屈進行適當的調整從而將體式變成更適合：雙腿分開、利用伸展帶增加脊椎的長度。
Students with tight hamstrings should be advised to either bend the knees slightly to facilitate increased movement in the lower spine or else use a folded blanket or block which will tilt the pelvis forwards.
針對大腿後側筋腱較為僵硬的學員可以建議：雙膝微微彎曲從而使下背部得到伸展；另外可以將瑜伽磚或是毯子折疊後放在臀部下方，使得骨盆前傾。
LATERAL BENDING AND TWISTING POSTURES 側彎和扭轉體式
Prohibitions include extreme heart and blood pressure conditions, late pregnancy and inflamed liver or spleen. In cases of pregnancy and recent abdominal surgery, stronger side-bending and twisting postures may not be suitable and a modification should be given. For those with arthritic or rheumatic conditions, side-bending and twisting postures should be gentle and modified. Special care should also be taken in the case of hiatus hernia where pressure on oesophagus and stomach could cause acidic juices to flow back into the gullet.
有嚴重的心臟和血壓問題，孕晚期以及肝、脾炎症的學員禁做。如果懷孕或者近期做過腹部外科手術的學員，不適宜練習強烈的側彎和扭轉體式，體式要有所調整。對於那些有關節炎或者風濕病的學員，側彎和扭轉體式就要柔和些並有所調整。有疝氣的學員尤其注意，在這些體式中，體式帶給食道和胃部的壓力會導致胃酸倒流到咽喉。
In side-bending postures such as Trikonasana, students should be discouraged from going too far down until they have developed the necessary internal support and strength in the lower body to enable them to safely exit the posture. With regards to twists, it is important that students are able to lengthen the spine before twisting and to maintain that length once in the posture. Again, the use of a folded blanket or block under the buttocks in seated twisting postures will help less flexible students to achieve a better alignment of pelvis and lumbar, enabling optimum spinal length and rotation.
在側彎體式如三角伸展式中，不提倡學員過分向下彎曲，除非他們身體下部具有必要的內部支撐和力量以保證他們安全收回體式。在扭轉體式中，學員在扭轉之前能夠伸展脊柱並且在扭轉體式中還保持脊柱伸展，這一點非常重要。在坐姿扭轉體式中，柔韌度欠佳的學員可以在臀部下方使用折疊毯子或者瑜伽磚，這樣會更好地保持骨盆和腰椎的協調，保證最大限度地伸展和扭轉脊柱。
INVERTED POSTURES
Prohibitions apply for those with high blood pressure and those with heart conditions. Inverted postures can increase pressure in the eye and so are dangerous for those with eye problems such as glaucoma and detached retina. Inverted postures are unsuitable for those suffering from degenerative hypnosis, osteoporosis or anyone with a severe arthritic neck condition. Contraindications also apply to menstruation and inner ear problems. Hiatus hernia may be aggravated by inversion. Those with enlarged thyroid should be given a modification in the case of Sarvangasana(Shoulder Balance) and Halasana (Plough) where full chin lock would be inadvisable.
高血壓和心臟不好的學員禁做倒立體式。由於倒體立式會增加眼部壓力，因此對於有眼疾的學員，比如說青光眼和視網膜脫落， 倒立體式也是很危險的。針對患有退行性催眠（不知道怎麼翻，哪位高人指點？）、骨質疏鬆或者嚴重的頸部關節炎症學員，倒立體式也不適合。經期和內耳疾的學員也禁做倒立。倒立還會加重間隙疝氣的症狀。甲狀腺腫大的學員在做肩倒立或者犁式體式時要適時調整體式，不要做完全的鎖喉。
Inverted postures may also be unsuitable in the case of certain rheumatic and arthritic conditions, pregnancy (where the centre of gravity is constantly changing) and balance-affecting conditions such as Multiple Sclerosis, blindness or deafness. However, in some cases modifications may be given.
患有風濕和關節炎、孕期（孕婦重心位置不定）以及不利平衡的病症如多發性硬化、視力問題、耳疾等，不適合做倒立體式。不過，可以根據具體情況作適當調整。
Students suffering from neck injuries such as whiplash should be advised to wait for some time before attempting inverted postures such as Sarvangasana(Shoulder Balance) and Sirsasana (Head Balance).These postures should only be attempted when there is no longer any inflammation and the neck has been strengthened by other posture work.
學員如果有諸如頸部扭傷之類的情形，最好不要著急作倒立體式如肩倒立或者頭倒立。除非沒有任何炎症或者頸部經由其他體式的鍛煉已得到加強。
The ability to enter and exit these postures with control is essential. Those who lack the necessary internal and external strength should be actively discouraged from attempting inverted postures such as Sarvangasana (2) and Sirsasana. Those who are overweight are particularly vulnerable to injury if they try to force themselves into these postures. Inmany cases, modified postures such as Half Shoulder stand, Viparita Karani (Legs-up-the-Wall Pose) and Half Head balance will be safer alternatives.
做好倒立體式的關鍵就是要有控制地開始和結束體式。如果學員的內在和外部力量欠缺，教師要勸阻他們不要做肩倒立2和頭倒立。體重超標的學員如果勉強做倒立體式，會很容易受傷。上述情形的學員可以根據情況選擇做半肩倒立，倒剪式和半頭倒立。
YOGA BREATHING
The progression in teaching breathing techniques should be very gradual. Students should have developed , the ability to make full use of lung capacity, and have practiced synchronising breath and movement before moving to the more demanding techniques involving breath retention. Holding the breath for more than 4seconds is inadvisable for people with high blood pressure, heart or chest problems or during pregnancy.
瑜伽呼吸
呼吸技巧的習練應該是循序漸進的，學員最好培養呼吸意識以及充分利用肺活量的能力，在練習需要屏息的高級呼吸法之前必須習練如何將呼吸和動作相結合。高血壓、心臟或胸部有問題以及處於孕期的學員，不要屏息超過4秒。
RELAXATION
Savasana (Corpse pose) is contra-indicated for pregnant women beyond the 30-week stage as uterine pressure
on the interior vena cava may lead to fall in blood pressure and dizziness. (see Pregnancy Guidelines) As a general point, care should be taken if using guided visualisation as the particular visualisation may create a disturbing experience for some students. During deep relaxation emotional problems can be brought to the surface thus causing distress, so a teacher need to be fully aware of his/her students. It is important to end the relaxation practice by ensuring that students are ‘grounded’ – aware of the physical body and the contact of the body with the floor, the room and the wider environment, prior to sitting in Sukhasana (or other seated posture) with upright spine and firm base.
放鬆
孕期超過30周的孕婦禁做挺屍式，因為子宮會擠壓內部腔靜脈從而導致血壓降低和暈眩。如果使用導引詞想像，要注意這種想像可能會對某些學員產生干擾。在深度放鬆時，某些心理問題會浮現出來，因此老師要充分瞭解自己的學生。在結束放鬆進行坐姿散盤（或其他坐姿）之前，一定要確保學員“躺在地上”---學員意識到自己的身體以及身體和地面的接觸，所處的房間以及周圍的環境。之後進行坐姿時要脊背挺直，穩穩坐住。
原文FROM:
www.yogascotland.org.uk/documents/asana_safety.pdf
中譯FROM: (採用無私多人接力翻譯方式,令人敬佩,感謝聞風博士的主持)
http://www.sino-yoga.com/ShowPost.asp?PageIndex=1&ThreadID=194
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