最近在看一些"陰瑜珈"的資料，也剛好看到一篇陰瑜珈與兒童瑜珈的文章，所以決定將它分享給大家，做了翻譯的部分，此次部分的翻譯加入我在教學的經驗值去陳述，跟原文有一點點差異，所以閱文者給予意見交流!

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Yin Yoga Helps Kids Relax & Connect

陰瑜伽，幫助孩子們放鬆及連接

Most children’s yoga classes are of the yang variety: energetic, strong, mobile. This reflects kids natural tendencies toward movement, activity and spontaneity. However, kids sometimes become overwhelmed, anxious, fearful, overtired and sad. At our home this is often the case in the weeks leading up to the Christmas holidays. There is so much going on with concerts, parties, shopping, exams, get-togethers with friends and family, etc. that my kids (and I) simply need some down time.

The Winter Solstice provides a lovely opportunity to delve into a child friendly yin practice. This is a wonderful way to provide space and time for purposeful relaxation. Yin yoga also assists in turning inward and helps children connect with their intuition and personal wisdom, finding peace in a quieter, slower yoga practice.

大多數兒童瑜伽課程都屬於”陽”的型態：精力充沛，有力量、活動性。這反映了孩子們對運動、活動性和自發性的自然傾向。然而，孩子們有時候會變得不知所措、焦慮、恐懼、過度疲勞和悲傷。在一般的家庭，這往往會發生在是在聖誕假期週的情況。有許許多多的聚會，如: 音樂會、聚會、購物、考試、與家人和朋友聚會等等，孩子或是家長一長串密集的活動，都是需要一些停機時間來做反衝 。

冬至鑽研提供了一個可愛的機會加深孩子在”陰”的練習。這是一個美好的方式，提供可以放鬆的空間和時間。陰瑜伽還協助轉向內在，幫助孩子與自己的直覺和個人的心智，尋找一個安靜的和平，慢慢地做瑜伽練習。

Yin Yoga Poses for Kids孩子的陰瑜珈體位法

• Child’s Pose – balasana 孩童式(嬰兒式)
  
• Rag Doll Pose  布娃娃
  
• Wide Angle Forward Fold - upavishta konasana坐姿開腳前彎
  
• Happy Baby Pose – ananda balasana 快樂嬰兒式
  
• Sphinx Pose  人面獅身
  
• Legs up the Wall Pose - viparita karani 靠牆抬腿式
  
• Sleeping Swan (aka Reclined Pigeon) 睡天鵝(鴿式)
  
• Reclined Twists 臥姿扭轉式
  
• Reclined Cobbler’s Pose – supta baddha konasana 仰臥蝴蝶式
  
• Savasana with Eye Pillow & a blanket 攤屍式+眼枕+毛毯
  
• Supported Savasana –有支撐的攤屍式
  
• legs on a chair or a bolster under the knees 將小腿放在小椅子或膝蓋下方放抱枕

Kids Yin Yoga Best Practices最好的兒童陰瑜珈練習

• Allow the children to set the pace holding poses for as long as children allow, once they start to fidget, move along
  
• Encourage longer holds with a timer or counting breaths
  
• Approach with curiosity and wonder
  
• Speak slowly, calmly – children will take their energy cues from you
  
• Pretend you are practicing in deep water, every movement is slow and purposeful
  
• Allow space for feelings of sadness, fear, anger
  
• Most important – Breathe

• 陰瑜珈的體位法，因需停留比較長的時間，對孩子要用比較通融的態度，允許孩子們做到他們最大的極限。
  
• 在長時間的停留時可以運用定時器或計數呼吸，在進行課程中多給予鼓勵。
  
• 運用好奇心和驚奇方法，啟發孩子
  
• 慢慢地說，從容 -- 孩子會從你的引導找到他們的能量線索
  
• 假裝你是在深水中練習，每一個動作是緩慢的和有意義的
  
• 容許在教室裡有悲傷，恐懼，憤怒的情緒表達
  
• 最重要的事 - 呼吸(專注在呼吸)

Meditation for the Winter Solstice

Enjoy celebrating the solstice by using light as a symbol for change. I like using flashlights as they are safe with kids. With teens you may want to use candles. Sit everyone in a circle. Provide a light source for each participant. Turn the lights on/light the candles. Going around the circle, each participant says farewell to something they need to or are ready to let go and extinguishes their light. When all the lights are off, sit silently in the dark (how long you sit in darkness will depend on your group). Allow your past hurts, heartaches, regrets to gently drift away. Turn your attention inward, enjoying the quiet stillness. Smile gently from deep within yourself. Begin to look toward the future. Once again go around the circle, this time each participant shares how they will welcome change and embrace love as they turn on their light.

Wishing you a lovely Winter Solstice.

享受的冬至慶祝利用光作為一個變化的象徵。我喜歡用手電筒，因為手電筒讓孩子們覺得安全。與青少年，你可能想使用蠟燭。大家圍坐成一個圈為每個參與者提供了一個光源。開啟燈光/燭光。圍繞了一圈，每個參與者向他們意願或是準備放手告別，然後熄滅他們的燭光。當所有的燭光都熄滅，靜默地坐在黑暗中（你在黑暗中坐多久將取決於你的團體的成員）。讓你過去的痛，心痛，遺憾的輕輕飄走。把你的注意力向內，享受寧靜的寂靜。微笑，緩緩地從自己的內心深處。開始把目光投向未來。再次去繞了一圈，這個時候每個參與者將他們內在的光，分享如何迎接變化，擁抱愛給彼此。

願你擁有一個可愛的冬至。

文章來源:http://yogainmyschool.com/2011/12/21/kids-restorative-yoga-for-winter-solstice/