Q:What is the significance of doing certain practices before sunrise or after sunset?
問：日出前或日落后進行特定練習(xí)的意義是什么？
Sadhguru: Practices like Surya Namaskar and Shiva Namaskar should happen at these times of transition, in the twilight zone between night and day. During the sandhya Kalas, around sunrise and sunset, everything is in a state of flux. If you practice at that time, your ability to transcend limitations is better because your life energies are in a state of flux. That is one aspect of it.
薩古魯：像Surya Namaskar（拜日式）和Shiva Namaskar這樣的練習(xí)要在黎明或黃昏，也就是白天和黑夜的交替時段進行。在sandhya Kalas期間，也就是日出和日落前后的時段里，萬物都在流動的狀態(tài)。如果這個時候練習(xí)，你將能更好地超越局限，因為此時生命能量正處于流動的狀態(tài)。這是一個方面。
Generating Ushna
產(chǎn)生Ushna（熱量）
Another aspect is that all these practices generate a certain amount of Ushna. There is no equivalent for the word “ushna” in English, but it usually gets translated as heat. Heat, not in terms of temperature but as one of three aspects – the other ones being sheeta and pitta – that control various functions in the human system. If you have excess ushna, or in other words, if your samat prana is high, you feel your body is hot, but if you take your temperature, it is normal. Ushna is not like having a fever – it is experiential heat.
另一方面，這些練習(xí)會產(chǎn)生一定量的ushna。Ushna 在英語沒有相應(yīng)的詞，不過它通?？梢员焕斫鉃闊崃?。這個熱量和溫度無關(guān)，而是人體系統(tǒng)里控制各種功能的三個面向中的其中一個，其他兩個是 sheeta 和 pitta 。如果你有過量的ushna （熱量），或換句話說，如果你太陽熱能很高，你將會感到身體是熱的，但是，當(dāng)你測量身體溫度時候，它又是正常的。ushna（熱量）不是身體發(fā)燒，而是感覺上的熱度。
Samat prana or samana vayu is in charge of maintaining the warmth of the body. A yogi always wants to keep the body slightly on the warmer side because heat also indicates intensity and dynamism. If the body cools below a certain point, it creates inertia in the system. Almost all the practices are designed to take you to a somewhat higher realm than what people normally live at. A higher realm does not mean a higher level of metabolism. If the metabolism becomes high, you will exhaust yourself physically.
Samat prana 和 samana vayu 掌控著身體的熱度。一個瑜伽士總想要讓身體偏熱，因為熱量也意味著強度和活力。如果身體低于某個溫度，系統(tǒng)會產(chǎn)生惰性。幾乎所有的練習(xí)都是被設(shè)計來把你帶到比常人更高的維度里。這不是意味著更高的新陳代謝。如果新陳代謝變高，你將在身體上耗盡自己。
When your energies are in a higher realm, your body will function at an easier pace. We can prove this to you in a matter of three to six weeks – if you do certain practices and get your energies to a certain level, your physiological factors will settle down and go at an easier pace. When your energies are low, your body tends to go at a higher pace to keep the life process going, which will deplete the system. If your bodily functions go at a certain speed, your mind will go crazy, and above all, it will reduce your lifespan.
當(dāng)你的能量處在更高的維度里，你的身體將會運行得更自在。這點在3-6周內(nèi)我們就可以向你證明：如果你做一些練習(xí)，你的能量提高到一定水平，你生理指標(biāo)就會穩(wěn)定下來，而且身體會處在輕松的水平運作。當(dāng)你能量低時，為了保持生命運轉(zhuǎn)，你的身體傾向以更高的速度運轉(zhuǎn)，這將耗盡系統(tǒng)。如果你身體運行上升到一定速度，你的頭腦會變得瘋狂，更重要的是，這會降低你的壽命。
We are conscious that doing practices will raise the ushna in the system. If the temperature outside is high and the ushna rises beyond a certain point, it will cause cellular damage. That is why yogic practices are always to be done in the cooler hours of the day. Between day and night, there is a transition that reduces the friction within the system, and therefore, the practices will generate less ushna. Because yoga evolved in tropical climates in India, we always said that all yogic practices must happen before 8:30 in the morning or after 4:00 or 4:30 in the evening.
我們意識到，做瑜伽練習(xí)將會提升系統(tǒng)的ushna（熱量）。如果外界溫度是高的，而且ushna（熱量）又提升到一定水平，這將引起細(xì)胞層面的損害。這就是為什么瑜伽練習(xí)總是在一天中溫度較低的時間進行。在黑夜和白天交替時，會有一個過渡階段，這個階段身體系統(tǒng)的摩擦被降低，因此，瑜伽練習(xí)將會產(chǎn)生更少ushna（熱量）。由于瑜伽是發(fā)展于熱帶國家印度，所以通常人們說，瑜伽練習(xí)要在早晨8:30之前，或下午4:00-4:30之后。
With yogic practices, you are trying to remold yourself. You may have great regard and respect for your parents, but you do not want to end up just the way they made you, or just the way they are. You want to be something different or something more. If you only psychologically and emotionally remold yourself, at some point in your life, you will fall back. There are many people who, when they were 18, said “No way!” and rebelled against their parents, but by the time they are 45, they walk, sit, talk, and behave like them, because mental changes will only go that far.
透過瑜伽練習(xí)，你是在努力改造你自己。也許你對自己父母很尊敬，他們使你成為現(xiàn)在的樣子，但你并不想就此而已，你也不想就像他們那樣。你想要有所不同，或者想要更好一些。如果你只是在生理和情感上改造自己，到了生命的某個點，你又會回到原來的樣子。很多人在他們18歲的時候?qū)Ω改负芘涯?，認(rèn)為絕不可能像他們那樣，然而當(dāng)他們45歲時，他們走路、坐著、說話的方式卻像他們的父母，因為心理上的改變也就只能走這么遠(yuǎn)。
Attitudinal changes will not last. After some time, as life situations change and you become less conscious, you will fall back. If you say you are the way you are because your father was like that or because it is in your genes, you are saying you are a creature of the past. If you want to be a being of the future, it is necessary to remold the fundamentals of who you are. That is what we are trying to do with yogic practices – we want to remold ourselves into something entirely different.
光靠態(tài)度的改變是不能持久的。過一段時間，當(dāng)生活情境改變，而你變得不那么有意識，你就會回到當(dāng)初的樣子。如果你說因為你的父親是這樣，因為你的基因是這樣，所以你才是現(xiàn)在的這個樣子，你等于是說你是過去的創(chuàng)造物。如果你想要成為一個面向未來的人，必須要改造你這個生命的基本面向。這就是我們要通過瑜伽練習(xí)來實現(xiàn)的--我們想要完全改造自己。
The best time of the day to do this is always the sandhya when the energies on the planet are going through a certain transition and the friction within the system is greatly reduced, which allows the remolding to happen more easily. There are other aspects to it, but these are the two most fundamental reasons why yoga is practiced morning and evening.
一天中練習(xí)瑜伽的最佳時間總是在sandhya （譯者：日出日落前后），這個時候地球的能量正經(jīng)歷一些過渡，人類系統(tǒng)中的阻力大大降低，這使得改造更容易發(fā)生。關(guān)于這還有其他方面，但是這兩個方面是瑜伽要在白天和晚上練習(xí)的最根本原因。
If you are looking for dramatic spiritual progress, you must do your yogic practices before sunrise, which usually means starting the practices at the Brahma Muhurta, which is at 3:40 a.m. At that time, there is a certain process that you will become naturally conscious of if you do your practices in a certain way. If you are doing asanas, once your biology adjusts itself to the planet’s biology, every morning, you will wake up by yourself between 3:20 and 3:40.
如果你想要巨大的靈性成長，你必須在日出前練習(xí)瑜伽，通常這意味著在Brahma Muhurta這個點，3:40開始練習(xí)瑜伽。在這段時間，如果你以某種方式練習(xí)瑜伽，你會自然變得有意識。如果你在做體式，一旦你的生物鐘自己調(diào)整到與地球的生物鐘一致，你將會自然每天在3:20-3:40之間醒來。
This is not a confession, but it is supposed to be a matter of pride for me – when I was a little boy, and even when I became a little older, I just could not wake up in the morning, no matter what. It took an hour-long effort from all the family members to wake me up. After some time, they gave up calling me because I anyway slept through all the calling. Since shaking did not work either, they would make me sit up – I would sit up and fall asleep again.
小時候的一個故事——這不是在認(rèn)什么錯，我理應(yīng)是引以為豪的——當(dāng)我還是一個小孩子，甚至大一點時，我無論如何都不能在早晨起床。全家所有人要花1個多小時時間來叫我起床。一段時間后，他們就放棄了，因為不管任何人怎么叫，我都能繼續(xù)睡。因為他們怎么晃我也不起作用，所以他們就逼我坐起來，而我坐起來后就又睡著了。
Then they would drag me out of the bed. My mother would put toothpaste on the brush and give it to me. I would stick it in my mouth and sleep off. After I brushed my teeth, she would say, “Bathe before you go to school.” I would go into the bathroom, sit down there, and fall asleep. Once I was awake, you could not stop me, but waking me up was something else. If no one woke me up, I would sleep until noon time. Only when I got too hungry, I would wake up – otherwise, nothing else would wake me up.
然后他們會把我拖下床，我的母親會擠好牙膏放在牙刷上給我，我會將它放在嘴里然后睡著。我刷完牙，她會說，在去學(xué)校前洗個澡，我會進入浴室，坐在地上，繼續(xù)睡覺。但一旦我醒來，就沒有人能阻止我，但要叫醒我又完全是另一回事，如果沒人叫我起床，我會睡到中午。只有當(dāng)我太餓了，我才會起床，否則，沒有什么可以叫醒我。
I started practicing yoga at the age of 11, and after about 12 to 18 months, it began to happen, and has been so ever since, that when I first wake up and check the time, it is always just before 3:40. I may choose to get up or to lie down again depending upon what time I went to bed, but every day, no matter which time zone I am in, for at least one moment, I am awake at that time, because once you do certain things with your system, your biology is in sync with the biology of the planet. 3:40 is not a time that someone came up with – there is something within the human system that is connected to the planet and will make you come awake.
我11歲的時候開始瑜伽練習(xí)，12-18個月后，每天我第一次醒時，總是在3:40，一直到現(xiàn)在仍然如此。我可能會根據(jù)我什么時候睡覺選擇起床還是繼續(xù)躺下睡覺。但是，每天不管我在哪個時區(qū)，至少有一個片刻，我總是在那個點醒來。因為一旦你開始對你的系統(tǒng)做某些方面的努力，你的生物鐘是就會變得與地球的生物鐘同步。3:40不是某個人憑空想出的時間點，在人類系統(tǒng)與地球有某種東西是相連的，它使你在這個點醒來。
The Brahma Muhurta is the best time for you to do practices if you want to transcend your physical nature or know dimensions that we refer to as spiritual. But if you are looking just for physical health, then the sandhya kala around sunrise is the best time to do practices.
如果你想要超越物質(zhì)屬性，體驗所謂的靈性維度，Brahma Muhurta 是你最好練習(xí)瑜伽的時間。如果你只是為了身體健康，那么日出前后的這個Sandhya時段是最好的練習(xí)時間。
Love&Grace,
Sadhguru
愛與恩典,
薩古魯
一天中有幾個特定的時間（練習(xí)）能為求道者提供特別的支持。五個意義最重大的時間：四個屬于Sandhyas的時段，以及處于清晨的Brahma Muhurta。
Sandhyas指的是日出、中午、日落和午夜前后20分鐘這四個時段，即：早晨5:40-6:20，中午11:40-12:20，傍晚5:40-6:20，午夜11:40-12:20。Sandhyas是一個過渡階段，為進行平衡能量的練習(xí)提供契機。如果你是為了身體健康，日出的那個Sandhya是最好的。那些有家室的人應(yīng)該避免在午夜的Sandhya時間練習(xí)。
Brahma Muhurta：這是一個很好的時間開始任何你已經(jīng)被開啟的sadhana（靈性練習(xí)）。這段時間從3:40am持續(xù)到3:50am。如果你想要巨大的靈性成長，并想要了悟所謂靈性的維度，就在這段時間練習(xí)。
Sandhyas 時間
sunrise（日出）5:40am-6:20am
noon（中午）11:40am-12:20pm
sunset（日落）5:40pm-6:20pm
midnight（午夜）11:40-pm-12:20am
Brahma Muhurta時間3:40am-3:50am
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