调息法或其他呼吸控制技巧的练习，可以帮助提升拳手的比赛毅力，回合之间可以更快调节恢复体力。如果你花时间进行系统的有氧长跑训练，你就会明白呼吸节奏对耐久力的重要性。瑜伽练习会很好的引导你呼吸的节奏，即使压力山大，深呼吸从而不扰乱内心阵脚。 　　Pranayama and other breath control techniques can improve your fight stamina and recovery between rounds. If you've spent any time doing aerobic ?roadwork, you know how important proper breathing is for endurance. Yoga practice will put you more in tune with your breathing, and help you control it while exerting yourself under stress. 　　2. 　　四肢伸展从而拳台长远 　　Create length with yoga stretching 　　to extend your reach 　　参考DiBenedetto (2005年) 的研究 (1831页）发现，规律的瑜伽练习有助于髋关节伸展，步长，和行走步态 。虽然拳击核心研究领域没有给予以上参考确切的肯定，不过以上研究文献也可以建设性的提议，瑜伽练习有助于拳手在比赛中的出拳的伸展。 　　A study by DiBenedetto et al. (2005) found that regular yoga practice improved hip extension, stride length, and gait (p. 1831). Though not explicitly confirmed in a boxing-centric study, these findings suggest that yoga's lengthening stretches could also be used to extend your reach in a fight. 　　3. 　　身体协调能力的得心应手， 　　促就拳台上进攻有余，防守兵来将挡的局势 　　Improve balance for better offense, 　　defense, and movement 　　我们知道，身体协调性在拳击中至关重要，一部分人相信拳台上协调能力决定一切。协调性好的拳手，无论进攻还是防守，可以随时借势出重拳，调整步伐与对手拉开距离。反之亦然，协调性差的拳手，出拳使不上力，很有可能因为反应慢调整不及时被对手一拳致胜。 　　拳台之外，瑜伽作为一种古老的能量修炼方法，也是中风患者，老年人和众多运动员改善增强身体协调性的不二选择。虽然瑜伽无法教授拳手如何打拳，不过良好身体的协调能力，定会让你在对打练习或比赛中大放异彩。 　　As we know, balance is crucial in boxing; some say it's everything. Balanced boxers can punch, move, or defend from any position at any moment. On the other hand, off-balanced boxers have weak punches, slower reactions, and a higher likelihood of being knocked down. 　　Yoga has a long tradition of being used outside the ring to improve balance for post-stroke victims, seniors, and multi-sport athletes. Though yoga won't teach you how to box, a better balance can improve your performance in sparring or on fight night. 　　4. 　　释放比赛综合症压力， 　　休息好才能恢复好，方能打的好 　　Reduce fight-related stress for better sleep, recovery, and performance 　　拳手在拳台上保有冷静意识真的很重要。内心过多的焦虑分散训练集中力，吞噬比赛的毅力和精力，致使拳手无法遵循为比赛制定的应战计划。 　　根据Gura在 (2001年)以瑜伽释缓压力潜能的研究调查显示，经常加班的工作者通过规律的瑜伽练习，可以有效的缓解身体疲乏，内心焦虑，工作压力，以及对生活的倦怠，而这些状态在拳击训练中也会出现。 　　如是想，瑜伽的好处对拳手训练压力的缓解不容忽视。比赛或对打训练前以瑜伽热身，缓释内心的焦虑怯意，身心放松迎战，拳力以赴，结果不定惊喜。 　　Staying calm in the ring is critical. Excess anxiety will disrupt your training, sap you of energy on fight night, and make it almost impossible to stick to a game-plan. 　　Studying yoga's potential as a stress-mitigating tool in the workplace, Gura (2001) found that regular practice helped overworked employees manage fatigue, anxiety, stress, and ennui, all of which appear in a grueling boxing training camp (p. 3). 　　With this in mind, yoga's usefulness in coping with fight-related stress should not be overlooked. Including a brief yoga practice as part of your warm-up before competition or heavy sparring days is an excellent way to fight fear and prepare your body for the upcoming effort. 　　5. 　　维持拳手的“拳心拳意” 　　提高拳手比赛的流畅度 　　Stay "in the zone" longer, 　　increasing flow-state time in your balanceflow瑜伽视频 fight 　　大多功成名就的拳手，常以有些听起来奇怪的方式描述他们拳台上最难忘的时刻：他们不会把成功归于比赛战术和出拳技巧，他们会经常形容那种状态为“拳心拳意”，“身心同开挂”，或“灵魂出窍”。在东方传统的武学中，人们称此为无心或者“无我”，即过于专注于最高武学修为而达到的境界。 　　现代体育科学称这种现象为“流畅状态”。虽然各路有对此不同的解释和叫法，去异求同都同意人们可以通过瑜伽修炼“无我”这一方式。Kaufman (2009年）学术中给予瑜伽这样定义，瑜伽是运动员们“追求动作流畅，心智觉知，比赛信心”等方面建设的完美运动。 　　虽然说，瑜伽无法带给拳手们精髓的拳法技巧，不过瑜伽对内在的修为，可以让一个拳手雄霸拳场！ 　　The most successful boxers often describe their greatest moments in strange ways: rather than taking the credit for every move they make, they'll talk about being "in the zone," "on autopilot," or "out of body." In some Eastern martial arts, this is referred to as Mushin or "empty mind," where the ego is sacrificed for the sake of peak performance. 　　Modern sports science defines this phenomenon as "flow state." While different definitions exist, one thing studies agree on is that you can train for longer flow states with yoga. Kaufman et al. (2009) identified yoga as an ideal form that can "enhance flow, mindfulness, and aspects of sports confidence" (p. 336). 　　And while that won't directly improve your boxing skills, these traits can help make you a killer in the ring! 　　6. 　　WeBox Linwards 刚猛 Brawling 静修 Peaceful 自信 Confidence 活力 Alive 决心 Determined 协调 Balance 勇敢 Courageous 愈伤 Rejuvenated 友爱群体 Community 友爱群体 Community 归属 Connected 归属 Connected 　　这周六 (1月26号)，下午2点-4点，加入我们，一起领略拳击和瑜伽的刚与柔。 　　This Saturday (Jan 26th), from 2 pm - 4 pm, come to join us for a 2-hour Boxing + Yoga session. 　　*扫码报名，请自带瑜伽垫。 　　*课程只需150元 /人，包含拳击绑手带。 　　*地点: 东湖路9号上海地产大厦1层，白领拳击拳馆 　　英文 / Brandon Macrae 　　参考：8 Scientific Benefits of Yoga for Boxing 　　中文：WeBox 　　图 / Linwards