阿育吠陀手法（每日惯例和照料身体）

Health is wealth. Tune yourself with nature. Observe the laws of hygiene. Enjoy immortal bliss.

——Swami Sivananda

健康是财富。与自然同频。遵从卫生的法则。享受不朽的喜乐。

——斯瓦米·悉瓦南达

TAKING CARE OF YOUR BODY 照料身体

Cleanliness is a key part of an Ayurveda, and there are many practices that are recommended as part of a healthy Ayurvedic lifestyle. Having a clean body will make you feel better and also be beneficial to your health.

洁净是阿育吠陀中一个极为重要的组成部分，许多相关练习被推荐为阿育吠陀健康生活方式的一部分。拥有洁净的身体会让你感觉更好，也有益于你的健康。

A morning routine 清晨惯例

Ideally, you should perform each of these practices every day, but practices that are new to you are best built into your routine gradually.

理想情况下，你应该每天实践所有这些练习。不过，最好的是将新的练习逐渐加入到你的日常惯例之中。

1.BRUSH YOUR TEETH 刷牙

Use a toothbrush to thoroughly clean your teeth. You may want to use an Ayurvedic toothpaste that contains herbs with antiseptic and anti-inflammatory properties, such as neem or cloves.

用牙刷彻底清洁牙齿。您或许想要使用含有苦楝或丁香等这类具有抗菌消炎作用的阿育吠陀草药牙膏。

2.CLEAN YOUR TONGUE 刮舌

Scrape away the coating on your tongue that accumulates nightly. Use a silver, copper, or steel tongue cleaner (not plastic)。Start at the back and gently move to the front, repeating three to four times.

刮掉舌头上夜间积聚的舌苔。使用银的、铜的或钢的刮舌器（非塑料的）。从舌头根部开始轻轻地向前刮，重复三到四次。

3.CLEAN YOUR BOWELS 清肠

It is best to have a daily bowel movement first thing in the morning. Timely and regular elimination of the waste products gives lightness to the body and prevents disease caused by Ama (see pp.26-27).

最好每天大早晨就排便。及时规律地排出废物，可以让身体轻盈，防止毒素（Ama，参见第26-27页）引发的疾病。

4.REFRESH YOUR EYES 洗眼

Refresh and clean your eyes by dabbing your eyes and washing your face with cold water. This will removes any mucus or dirt that has built up in your eyes during the night while you were asleep.

用冷水轻擦眼睛和洗脸，来清洁眼睛，并清醒起来。这可以消除夜间睡眠时眼睛中积聚的任何粘液或污垢。

5.CLEAR YOUR NASAL PASSAGE 洗鼻

Use a neti pot to clear excess mucus from your nose and sinuses. Mix 1/2 teaspoon salt with 1 cup warm water, and pour it into one nostril using the pot. When done, blow out the remaining water from each nostril.

使用洗鼻壶清除鼻腔和鼻窦内多余的粘液。将1/2茶匙盐混入1杯温水中，然后用洗鼻壶将其倒入单侧鼻孔中。之后，擤出每侧鼻孔中残留的水。

6.PERFORM NASYA 滴鼻油

Apply plain sesame oil to your nostrils by dabbing a drop of oil onto your finger and massaging the inside of each nostril. This practice (called “nasya”) keeps the nasal passage clear and alleviates headaches.

用手指沾取一滴冷轧芝麻油涂抹到鼻腔之中，并按摩鼻孔内部。这个练习（称为“nasya”）可保持鼻腔通畅，并减轻头痛。

7.PERFORM OIL PULLING 油拔法

Place 1-2 teaspoons of plain sesame oil or warm water in your mouth, gently move the liquid back and forth up to 5 minutes, then spit it out. This practice strengthens your gums and reduces bacteria in your mouth.

将1-2茶匙冷轧芝麻油或温水放入口中，轻轻反复漱口，然后吐出。这种做法可以增强牙龈健康，减少口腔中的细菌。

8.INHALE AROMAS 吸入芳香

Light some incense (organic incense is best). Gently inhale the smoke to pacify kapha and ease morning heaviness. Scents that are recommended include sandalwood, rose, frankincense, and champa.

点一些香（最好是有机的香）。轻轻吸入香气以安抚kapha，减轻早晨的沉重感。建议使用的香味包括檀香、玫瑰、乳香和印度素馨等。

9.PERFORM AN OIL MASSAGE 油疗按摩

Oil massages(see pp 36-37)are recommended for everyone. The simplest oil to use is sesame oil (good for vata and kapha)。Those with pitta can use cooling coconut oil. For more about to choose oils, see pp 38-39.

油疗按摩（请参阅第36-37页）适合所有人。最简单的是用芝麻油（适用于vata和kapha）。那些Pitta多的人可用凉性的椰子油。有关选择油的更多信息，请参阅第38-39页。

10.SHOWER OR TAKE A BATH 淋浴或泡澡

Ayurveda places great importance on cleanliness. Washing should be part of everyone's morning routine. In order to protect your hair and eyes, avoid using very hot water on your head.

阿育吠陀非常重视洁净。洗澡应当是个人清晨惯例的一部分。为了保护头发和眼睛，避免在头部用非常热的水。

Have a glass of hot water early in the morning it will help ignite agni, lubricate the body and support bowel movement.

清晨喝一杯热水有助于点燃消化之火，润滑身体，促进排便。

以上内容摘自Practical Ayurveda，改书由国际悉瓦南达瑜伽吠檀多中心的多位资深导师共同编辑出版，精美的排版，文字图片相互配合更方便学习和理解，不仅包括阿育吠陀基础知识的详尽讲解还将阿育吠陀与瑜伽五要、四道结合起来，更加实用，将阿育吠陀更好的带到生活和瑜伽练习之中，相辅相成。

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