1. 如果内在的光没有被点燃，那么无论你点着多亮的灯在外面都没有用。当你有了内在的光就不再有恐惧：即便外面一片漆黑，你的光就足够照亮自己的道路。

1. If the inner light has not been ignited, then no matter how bright the lamp you light outside, it is of no use. Once you have the inner light, fear no longer exists: even if it is pitch dark outside, your light is enough to illuminate your path.

2. 瑜伽行者意味着一个在练习那与宇宙同在的艺术或科学的人。除了自我生命中没有其它的问题；所有其它的问题只是分支。

2. A Yogi means a person who practices the art or science of being in union with the universe. There is no other issue in self-life; all other issues are just branches.

3. 只有瑜伽行者能够爱，世俗的人不能够爱，他只能够执着。爱从来不会给你痛苦，因为如果你爱某人，你就爱他的快乐，但是如果你执着于某人，你并不爱他的快乐，你的爱只是出于你的自私，你只是顾虑到你自我中心的要求。

3. Only a yogi is capable of love; the worldly person cannot love; they can only cling. Love never brings you pain, because if you love someone, you love their happiness, but if you are attached to someone, you do not love their happiness; your love is merely born out of your selfishness, and you are only concerned with your egocentric desires.

4. 以一种瑜伽的姿势坐好几个小时，只是在看着你的呼吸，一个人会变得非常无聊。整个静心的训练就是在帮助无聊。每一件事都在帮助你变得无聊。

4. Sitting in a yoga pose for several hours, merely observing your breath, can become incredibly boring for a person. The entire practice of meditation is designed to help cultivate boredom. Everything is working to make you feel bored.

5. 有人指出你的烦恼，指出你的业障和染污的心理，自己还不服气，还不肯改，然后还抱住那习气业力的心理，把它当宝贝。唉！就让你去缠绵吧，反正六道轮回也蛮好玩的，多滚几回，我在那边等你就是。

5. Someone points out your troubles, exposes your karma and contaminated psyche, yet you are not convinced, you are unwilling to change, and then you cling to the habit and karmic power, treating it as a treasure. Alas! Let you indulge in it then, for the six realms of rebirth are quite fun, the more you roll around, the better. I'll be waiting for you over there.

6. 食物就是那个基础。当你有更多的能量，你就会进入更多的层面，当你充满着洋溢的能量，你才能够达到瑜伽所期望的喜乐状态。一个死气沉沉的人无法达到神性。

6. Food is that foundation. When you have more energy, you will enter more levels, and when you are filled with abundant energy, you can achieve the joyful state that yoga expects. A lifeless person cannot attain divinity.

7. 瑜伽能够教你如何再度处于此时此地、如何忘掉过去、如何忘掉未来、如何带着如此的一个强度停留在现在，而使得这个片刻变成无时间性的，使目前这个片刻变成永恒。

7. Yoga can teach you how to be present in this moment and place again, how to forget the past, how to forget the future, and how to stay so intensely in the present that this moment becomes timeless, making this present moment eternal.

8. 我对瑜伽的看法是要回复到它最真实的面貌，我最后的目标则是要让你们在睡觉时都充满觉知，这才是瑜伽的本质。

8. My view of yoga is to return it to its most authentic form, and my ultimate goal is to have all of you filled with awareness while you are sleeping – that is the essence of yoga.

9. 瑜伽之中，有一个印象标致。蛇吞尾。开始便是结束，结束便是开始。如此循环下去的，只有人心。

9. In yoga, there is an impression of a striking symbol: the snake swallowing its tail. The beginning is the end, and the end is the beginning. It is only human hearts that continue in this endless cycle.

10. 一个瑜伽行者可以永远保持清醒，他会睡觉，但是他永远不会做梦，他的梦已经完全消失了。当梦消失，思想就消失了。

10. A practitioner of yoga can remain awake forever, and he may sleep, but he will never dream; his dreams have completely vanished. When dreams disappear, thoughts also vanish.

11. 瑜伽是通过让你身体达到一个极限后，用一种痛觉让你的头脑放空，从而达到天人合一的感觉。

11. Yoga achieves the feeling of unity between man and heaven by making your body reach its limit and then using a sense of pain to empty your mind.

12. 脱掉制约意味着你必须了解目前人类意识打结的情况，这整个瑜伽的过程只不过是去了解那些复杂的结，然后打开它们，脱掉那些制约。

12. Unbinding the constraints means that you must understand the tangled state of human consciousness at present. The entire process of yoga is merely to understand those complex knots, and then untie and release those constraints.

13. 最好是就这么开始吧，而且当你开始了，就要维持练习的规律与节律。

13. It's best to just start this way, and once you've started, maintain the regularity and rhythm of the practice.

14. 能控制早晨的人，方可控制人生。一个人如果连早起都做不到，你还指望他这一天能做些什么呢？古人云：一日之计在于晨，一年之计在于春。早上都抓不住，怎么能抓住当天。

14. One who can control the morning can control life. If a person cannot wake up early, what else can you expect him to accomplish that day? The ancients said: The plan for a day lies in the morning, and the plan for a year lies in spring. If you can't grasp the morning, how can you seize the day?

15. 你和瑜伽，在我生命的交集，是身体。原来，我来上瑜伽课的潜在理由是如此浅薄，当我和我的身体在一起，也就好像跟你在一起。

15. You and yoga, at the intersection of my life, are the body. It turns out that the underlying reason I came to yoga class was so superficial; when I am with my body, it's as if I am with you.

16. 敏感度需要稳定度，这必须经由固定的练习来维持。

16. Sensitivity requires stability, which must be maintained through regular practice.

17. 要让这个"我"消失的最好方式不是透过苦行，瑜伽、断食，不！而是透过创造。

17. The best way to make this "I" disappear is not through asceticism, yoga, fasting, no! But through creation.

18. 它依你的强度而定，如果你能够了解欲望就是痛苦了解得非常深、非常尽致，你将不仅会进入瑜珈，你也将变成一个成道的人，你就达到了目标。

18. It depends on your intensity. If you can understand that desire is suffering, and understand it deeply and thoroughly, not only will you enter into yoga, but you will also become a realized person, and you will have reached your goal.

19. 女人要对自己好一点，把自己的目光从心爱的男人身上一点，这样很可能就会发现世界气象万千。做旗袍女人也好，做瑜伽美眉也好，你优秀了，你多姿多彩了，才会让男人的眼光聚焦在你身上！

19. Women should be kinder to themselves and shift their focus a bit from their beloved men. In this way, they are more likely to discover the diverse and beautiful aspects of the world. Whether you choose to be a qipao woman or a yoga beauty, it's when you become outstanding and colorful that you will catch the attention of men!

20. 瑜伽里的呼吸法常常被用来停止头脑的运作。不同的呼吸韵律、呼吸的微小震动，都会对头脑造成激烈的影响，可能致使头脑受到损伤。

20. Breathing techniques in yoga are often used to stop the functioning of the mind. Different breathing rhythms, the subtle vibrations of the breath, can have a profound impact on the mind, potentially causing damage to it.

21. 冥想联系瑜伽的第一个招式。也是第一个让我变得宁静的招式。放空自己，得到舒缓。

21. The first posture of meditation is the first one that connects with yoga. It is also the first posture that brought me tranquility. Empty yourself and find relief.

22. 瑜伽：前屈使人谦卑，后弯使人开放，扭转使人纯净，支撑使人坚毅，倒立使人勇敢，内心所有的问题都可以通过体式练习而改变。

22. Yoga: Forward bends make one humble, backward bends make one open, twists purify, supports make one steadfast, inversions make one brave, and all internal issues can be altered through the practice of asanas.

23. 瑜珈有助于维持在最理想的抵抗力，这就是我们所谓的健康状态。

23. Yoga helps maintain the most ideal resistance, which we refer to as the state of health.

24. 瑜伽于外是锻炼于内是修炼。

24. Yoga is exercise on the outside and cultivation on the inside.

25. 在深度睡中眠变得有觉知才是重点。但那些所谓的瑜伽行者却不断地教导你如何倒立，如何扭曲和弯曲你的身体。瑜伽练习变成了马戏团，这是很没有意义的，它已失去了它原本真实的意义。

25. The key point is to become aware while in deep sleep. However, those so-called yogis keep on teaching you how to do handstands, how to twist and bend your body. Yoga practice has turned into a circus, which is quite meaningless. It has lost its original true meaning.

26. 并不是要你去撕掉别人的面具。如果他们喜欢活在谎言中，那是他们的选择。你不需要去改造这个世界的任何一个人，如果你能够自我成长就很足够了。

26. It's not about you tearing off others' masks. If they choose to live in lies, that is their choice. You don't need to reform anyone in this world, as long as you can grow and improve yourself.

27. 恐惧说着，当你老了，疾病与磨难就会增加。

27. Fear says, when you grow old, diseases and sufferings will increase.

28. 心灵瑜伽：调适、修炼、超越。

28. Mind Yoga: Adjustment, Cultivation, Transcendence.

29. 学习是种乐趣，而且透过瑜珈的学习可以获得许多。

29. Learning is a pleasure, and much can be gained through the practice of yoga.

30. 瑜伽的即时任务是寻找结合心与身之间，个人与神明之间，思想与思源之间，老师与学生之间，甚至我们自身与不易屈伸的邻人之间的结合。

30. The immediate task of yoga is to seek the unity between the mind and body, between the individual and the divine, between thought and its source, between the teacher and the student, and even between ourselves and our neighbors who are not easily bendable.

31. 你的身体就像干旱，饥荒一样的得到无可救药的疾病。

31. Your body is afflicted with incurable diseases, like a land suffering from drought and famine.

32. 接触瑜伽的行法哲学断行、舍行、离行，把这种放弃心中执念的理念提炼成断舍离，运用到日常生活整理整顿、人际关系、思考等各个方面。?>

32. The philosophy of practice in contact with yoga involves the cessation of doing, giving up, and detachment. This idea of giving up attachment to thoughts is refined into the concept of "doing without attachment," and is applied to various aspects of daily life, such as organizing and整顿, interpersonal relationships, and thinking.

33. 最好的姑娘，每天一杯清茶、一小时瑜伽、一本好书、一个美容觉，知道怎么疼自己，有男人的时候心无旁骛，没男人的时候阳光依旧。

33. The best girl, a cup of plain tea every day, an hour of yoga, a good book, and a beauty sleep – knows how to take care of herself. With a man, her heart is focused; without a man, she remains sunny.

34. 修行意味着在你里面创造出一个秩序。就你现在的情况，你是一个混乱状态。

34. Practice means creating order within you. As you are now, you are in a state of chaos.

35. 我最后的目标则是要让你们在睡觉时都充满觉知，这才是瑜伽的本质。而如果任何瑜伽行者教导你任何其它的东西，那全部都是无益处的。

35. My ultimate goal is to have you all be fully conscious while you sleep, for this is the essence of yoga. And if any yoga practitioner teaches you anything else, it is all of no benefit.

36. 修行意味着创造出你内在的秩序。现在的你，可说是一团混乱，完全处于无秩序状态。

36. Practice means creating order within yourself. The current you can be said to be in a state of chaos, completely without order.

37. 人生中，练习瑜珈永远不嫌太迟。

37. In life, it's never too late to start practicing yoga.

38. 你或许会不自觉回到你过去一直已来耽溺享受的生活方式。

38. You may unconsciously revert to the lifestyle of past indulgence and enjoyment that you have always been accustomed to.

39. 你必须从事一项训练，而透过那个训练，有意识的知识将会像箭一般地穿透进入无意识。透过训练、透过瑜伽、透过练习，有意识的决定将会进入无意识，当它进入无意识，它才能够有用，否则你将会继续思考一件事，而却继续做完全相反的事。

39. You must engage in a training through which conscious knowledge will pierce into the unconscious like an arrow. Through the training, through yoga, through practice, the conscious decisions will enter the unconscious. When it enters the unconscious, it becomes useful; otherwise, you will continue to think about one thing while persisting in doing something entirely opposite.

40. 禅定是心灵的瑜伽，瑜伽是身体的禅定。

40. Meditation is the yoga of the mind, and yoga is the meditation of the body.

41. 当灌溉是能够去做的事，理所当然要这么做。

41. When irrigation is something that can be done, it is naturally necessary to do so.

42. 跟事实一起生活是唯一的瑜伽、唯一的训练。一旦你彻底觉知到人的处境，你就会变得虔诚。于是你开始放弃；你不再占有。

42. Living with facts is the only yoga, the only discipline. Once you are fully aware of the human condition, you become devout. Then you begin to renounce; you no longer possess.

43. 如果你想要仿效模仿现在的我，当然会受苦，因为我已经做瑜珈超过半个世纪。

43. If you were to imitate or copy the current me, of course, you would suffer, because I have been practicing yoga for over half a century.

44. ●生命在于运动。——伏尔泰●运动太多和太少，同样的损伤体力；饮食过多与过少，同样的损伤健康；唯有适度可以产生、增进、保持体力和健康。——亚里士多德●日复一日地坚持练下去吧，只有活动适量才能保持训练的热情和提高运动的技能。——塞涅卡●运动是一切生命的源泉。——达·芬奇●一个埋头脑力劳动的人，如果不经常活动四肢，那是一件极其痛苦的事情。——列夫·托尔斯泰●我生平喜欢步行，运动给我带来了无穷的乐趣。——爱因斯坦●静止便是死亡，只有运动才能敲开永生的大门。——泰戈尔●生活多美好啊，体育锻炼乐趣无穷。——普希金 ●人的健全，不但靠饮食，尤靠运动。——蔡元培●殊不知有健全之身体，始有健全之精神；若身体柔弱，则思想精神何由发达？或曰，非困苦其身体，则精神不能自由。然所谓困苦者，乃锻炼之谓，非使之柔弱以自苦也。——蔡元培●我宁愿我的学生打网球来消磨时间，至少还可以使身体得到锻炼。——卢棱。●身体教育和知识教育之间必须保持平衡。体育应造就体格健壮的勇士，并且使健全的精神寓于健全的体格。 ——柏拉图●不言体育而空言道德，空言智识，言者暗矣，听者心厌矣，究于事实何俾之有？——恽代英●身体的健康因静止不动而破坏，因运动练习而长期保持。——苏格拉底●为了使他有坚强的心，就需要使他有结实的肌肉；使他养成劳动的习惯，才能使他养成忍受痛苦的习惯；为了使他将来受得住关节脱落、腹痛和疾病的折磨，就必须使他历尽体育锻炼的种种艰苦。——卢棱●教育上的秘诀，便是使身心两种锻炼可以互相调剂。——卢棱●体操和音乐二个方面并重，才能够成为完全的人格。因为体操能锻炼身体，音乐可以陶冶精神。——柏拉图●身体既是心智的基础，发展心智不能使身体吃亏。——斯宾塞●长期的身体毛病使最光明的前途蒙上阴暗，而强健的活力就使不幸的境遇也能放金光。——斯宾塞●活动是生活的基础！——歌德●运动是一切生命的源泉。——歌德●我们力求使学生深信，由于经常的体育锻炼，不仅能发展身体的美和动作的和谐，而且能形成人的性格，锻炼意志力。——苏霍姆林斯基

44. ●Life lies in motion. — Voltaire●Too much or too little exercise can alike harm physical strength; too much or too little food can alike harm health; only moderation can produce, enhance, and maintain physical strength and health. — Aristotle●Keep at it day after day, for only moderate activity can maintain the passion for training and improve the skills of exercise. — Seneca●Exercise is the source of all life. — Leonardo da Vinci●It is an extremely painful thing for a person who is immersed in intellectual labor to not often move their limbs. — Leo Tolstoy●I have always loved walking, and exercise has brought me endless joy. — Einstein●Stillness is death; only motion can open the door to immortality. — Rabindranath Tagore●How wonderful life is, with endless fun from physical exercise. — Alexander Pushkin●A healthy body is not only dependent on diet but also on exercise. — Cai Yuanpei●It is not known that only with a healthy body can there be a healthy spirit; if the body is weak, how can the mind and spirit develop? Or, it is said that unless the body is subjected to hardship, the spirit cannot be free. However, what is meant by hardship is exercise, not making the body weak and suffering. — Cai Yuanpei●I would rather my students play tennis to kill time, at least it can exercise their bodies. — Rousseau●There must be a balance between physical education and knowledge education. Physical education should cultivate strong-bodied warriors and also imbue a healthy spirit with a healthy body. — Plato●Without mentioning physical education and merely talking about morality and knowledge, the speaker is obscure and the listener is bored, and in the end, what practical benefit is there? — Yuandaiying●The health of the body is destroyed by inactivity and maintained by regular exercise. — Socrates●To have a strong heart, one needs to have strong muscles; to cultivate the habit of labor, one can cultivate the habit of enduring pain; to endure the suffering of joint dislocation, abdominal pain, and disease in the future, one must endure the various hardships of physical exercise. — Rousseau●The secret of education is to allow the two exercises of body and mind to complement each other. — Rousseau●Both physical education and music should be given equal importance to become a complete person. Because physical education can train the body, and music can cultivate the spirit. — Plato●The body is the foundation of the mind, and developing the mind cannot make the body suffer. — Spencer●Long-term physical illness can cast a shadow on the brightest prospects, while strong vitality can even shine in unfortunate circumstances. — Spencer●Activity is the foundation of life! — Goethe●Exercise is the source of all life. — Goethe●We strive to make students believe that regular physical exercise not only develops the beauty of the body and the harmony of movement but also forms character and strengthens willpower. — Sukhomlinsky

45. 老实说吧，没有什么脑袋好不好的，是肯用心与不肯用心之故。你把我这句话仔细研究，聪明的人一听就会，就记住了，我笨，我多念一百遍，也成功了。所以勤能补拙这四个字要记住。

45. To be honest, there is no such thing as a good or bad head; it all boils down to whether one is willing to put in the effort or not. Take a close look at this sentence of mine; a wise person would grasp it at a single hearing and remember it, while I, being less intelligent, would need to recite it a hundred times to achieve the same result. Therefore, remember these four characters: diligence can compensate for lack of talent.

46. 为什么我们可以灌溉身体却要任凭干旱发生呢？

46. Why can we irrigate our bodies but allow drought to occur?

47. 瑜伽是一个连接意识和无意识的途径。唯有当你改变无意识，你的人生才会有一个不同的意义。

47. Yoga is a path that connects consciousness and the subconscious. It is only when you change the subconscious that your life will have a different meaning.

48. 瑜伽的道路非常漫长，因为要将无意识的睡眠转变至有意识的状态，这一路程非常艰辛，它或许需要花上好几世的时间，而且谁知道你到底有没有可能坚持、忍耐那么久呢？所以，到最后，瑜伽沦落为一些练习身体姿势的运动。

48. The path of yoga is very long, because it is a journey that involves transforming the unconscious state of sleep into a conscious state, which is extremely arduous and may require several lifetimes. Who knows if you have the ability to persist and endure for such a long time? So, in the end, yoga has degenerated into a mere practice of physical postures.

49. 免于自己的自由是真正的自由；自己的自由是虚假的自由。瑜伽试着去达到自己的自由，而禅只不过是免于自己的自由。

49. Freedom from one's own freedom is true freedom; one's own freedom is false freedom. Yoga strives to attain one's own freedom, while Zen merely seeks freedom from one's own freedom.