Laughter Yoga 歡笑有氧運動 (Video 視頻)
By Christiana Liem, M.Div., BCC
What is Laughter Yoga?
Laughter yoga is an innovative physical technique, which combines unconditional laughter with yogic breathing (deep breathing). It has the perfect blend of playful, empowering and otherwise “tension-releasing” laughter exercises. These exercises are interspersed with gentle breathing and stretching, rhythmic clapping and chanting of Ho..Ho..Ha..Ha..Ha.. in unison. Laughter yoga is the brain-child of an Indian physician, Dr. Madan Kataria and his wife, Madhuri Kataria, a yoga teacher. It began in 1995 with 5 people in Mumbai and now it has spread to 60 different countries with 60,000 laughter clubs.
甚麼是歡笑有氧運動？
歡笑有氧運動是一種身體技能，融合開放式的歡笑和瑜珈術的深呼吸，是一種完美的融合：有趣、有力、釋放緊張的歡笑體操，中間加入揉合的呼吸、伸展、節奏性的拍掌和ho..ho..ha..ha…的和聲。
歡笑有氧運動是印度的一名醫生曼達卡達利亞和他的瑜珈教師妻子馬杜理所創作的。從1995年在馬德里的五個人開始，至今已經傳到60個國家，約60,000個歡笑俱樂部。
The Benefits of Laughter Yoga
Creates a sense of joyfulness and uplifts the spirit
Anti-stress
Increases the Immune system
Physical/aerobic exercise
“One minute hearty laughter is equal to 10 minutes on the treadmill.” (William F. Fry, M.D.)
Blood/oxygen circulation
Anti-aging
Catharsis: free flowing of emotions
Defuses three of the most painful emotions
(fear, anger and boredom) by releasing them.
歡笑有氧運動的益處：
- 導出歡樂的感受，提升活力
- 抗壓
- 增加免疫力
- 體操/韻律操
- 「一分鐘的開懷大笑相等於10分鐘的踏車運動。」（F. Fry MD）
- 血液/氧氣循環
- 抗老
- 清腸胃：情感奔放
- 消除3種最痛苦的情緒：恐懼、怒氣、厭倦感。
How is it done?
In a laughter yoga session, anybody can laugh without relying on any joke, humor or comedy. Laughter is used as a tool, not an emotion. Laughter yoga begins with simulated laughter exercises and soon laughter becomes real when practiced in a group setting led by a laughter yoga leader.
如何操練歡笑有氧運動？
在做歡笑有氧運動時，任何人都不需要藉助任何笑話、幽默或喜劇就能開懷大笑。歡笑不再是一種情緒，而是一項工具。
當歡笑有氧運動在導師帶領的小組開始操練時，是以激發性的歡笑操開始的。這樣的模擬歡笑很快就會歡笑成真。
There are Five Rules in Practicing Laughter Yoga
- No new pain: Please discontinue the exercise if you are feeling discomfort while laughing.
- Fake it until you make it: Just laugh even if you have to fake it and soon laughter becomes real.
- Keep eye contact with one another within the group.
- No jokes, no humor, no words
- Be energetic and follow the leader
操練歡笑有氧運動的五項原則：
- 不會有疼痛感：如果歡笑時你有不適感，請停止操練。
- 笑到你真的笑了：就算你笑不出來也要笑，很快你就會真的笑了。
- 注目對視小組裡的人。
- 不搞笑、不耍幽默、不說話。
活力充沛，聽從領導
Contra-indications to Laughter Yoga
Laughter yoga is not for everyone. It is contra-indicated for people suffering from persistent cough or asthma, flu or cold, eye complications, ruled-out TB, incontinence of urine, uncontrolled high blood pressure, heart disease, epilepsy, hernia, utero-vaginal prolapse, pregnancy, advanced piles, severe backache, major psychiatric disorders, having undergone major surgeries within three months or longer depending on the physician’s advices, and any acute symptoms. Please seek your physician’s advices if you are in doubt.
歡笑有氧運動的反………..
歡笑有氧運動並不適合每一個人。對患有長期持續咳嗽、哮喘、傷風感冒、眼疾、肺病、尿不順、不能控制的高血壓、心臟病、子宮下垂、癲癇、疝氣、懷孕、嚴重背痛、嚴重精神障礙、最近三個月或更長時間曾經動過大手術需要醫生意見和任何嚴重病狀的人而言，是不適合採用歡笑有氧運動的。如果你有疑惑，請尋求你的醫生的意見。
What Laughter Yoga is NOT
Laughter Yoga is not a miracle cure
Laughter Yoga is not a substitute for medical consultation
Laughter Yoga is not a treatment or therapy
Laughter Yoga is not suitable to everyone
Laughter Yoga is not an entertainment
歡笑有氧運動不是：
- 不是奇蹟治病。
- 不是醫學看病的替代品。
- 不是醫療或診治。
- 不適用於每一個人。
- 不是一種娛樂或消遣。
Some Breathing Exercises一些呼吸操
The following breathing exercises should be done in a sitting or standing position.
下列呼吸操均應以坐姿或站姿演練。
Synchronized breathing
Initially, put your hand on the belly and focus on your breathing and the movements of your abdominal muscles. Take a gentle deep breath through your nose and hold on for a few seconds. Then exhale it through your mouth by pursing your lips like blowing air. Exhalation is longer than inhalation, so that you can get rid of the residual air in the lungs.
併發式呼吸
開始操練時，先將手放在腹部上，專注在你的呼吸和腹部肌肉的起伏。接著輕柔的從鼻孔深吸一口氣，含住幾秒鐘。然後收攏雙唇像吹氣一樣，從嘴巴吐出這口氣。吐氣要比吸氣長，這樣你才能將肺裡殘存的氣吐出。
Alternate Cross-breathing
Close the right nostril with the right thumb and breathe gently from the left nostril. Hold on for a few seconds, then exhale it gently by opening your right nostril and close the left nostril. Do it alternately.
交替呼吸
用右拇指按住又鼻孔，用左鼻孔輕柔的吸一口氣，含幾秒鐘，然後放開右鼻孔，按住左鼻孔，輕輕吐出。這樣重複數次。
Gentle Breathing
Take a gentle deep breath and raise your arms to the height of your shoulders, hold on, and exhale it in three steps by lowering your shoulders gradually.
輕呼吸
舉起雙臂齊肩，輕輕深吸一口氣，含住。然後慢慢的放下雙肩，同時分三次吐出這口氣。
Just Deep Breathing
Imagine as you’re picking up a flower, take a long deep inhaling smell, and exhale with a joyful long “haaaa haaa haaa.”
深呼吸
想像你是在採一朵花，然後像在聞花香一般長長的吸一口氣，接著以一聲歡樂的 ”haaa haaa haaa” 吐出這口氣。
Some Laughter Exercises
Age Laughter
Imagine how your laughter would sound when you were an infant, a teenager, 5/10/15 years older from your current age.
年齡層的歡笑
想像當你是嬰兒的時候，你的笑聲是甚麼樣，青春少年時會是甚麼樣，從你現在的年齡往後推五年、十年、十五年的話，又會是甚麼樣。
Body-scan Laughter
Search your body for painful/uncomfortable spots. The closer you get to one, the more you will laugh. When you have found the painful spot, burst out laughing and point it out and show it to others.
身體掃瞄式的歡笑
在身上尋找疼痛、不舒服的部位。越靠近那個部位，你越會笑。瞪你真正找到那個疼痛的部位時，開口大笑、並且指著那個部位，顯示給別人看。
Electric Shock Laughter
Imagine that everything you touch gives a shock or static electricity (shaking hands, touching the wall, touching your shoes, etc.). Jump each time it happens. Engage with other people in this laughter.
觸電式的歡笑
想像你碰到每一件物品都會觸電（如跟人握手、摸牆、碰鞋等等）;以當觸電時，跳一下。然後在狂笑時，讓別人也跟你一起笑
Fake Laughter
Start with a smile and continue with giggle until you are able to laugh. Fake it until you make it.
裝笑
開始先微笑，接著咯咯笑，這樣笑到你真的自發的笑了。裝笑，直到你真的能笑了。
Gibberish Talking
Gibberish is a language which has no meaning. It was first introduced by a Sufi mystic from Persia to help people release tension/negative emotions in a safe/non harmful context. In this practice, people talk to one another fast as if they are arguing. It expresses the whole range of human emotions: love, anger, sadness, joy, etc. After awhile participants will burst into laughter.
愚/做弄人的說話
作弄人的笑本身沒甚麼意義。它最早是由一名Sufi的神人首創的，為的是要幫助人在一個安全、不受傷害的環境下舒放緊張或負面的情緒。
練習時，操練的人彼此快速說話，好像在爭吵一樣。它能表達出人各式各樣的情緒：親愛、生氣、悲傷、喜樂等。過一陣子，參與的人會禁不住大笑。
Greeting Laughter
Greet one another with laughter, instead of words.
招呼式的歡笑
彼此不寒暄，而是以歡笑代替言語相互打招呼、請安。
Guru Laughter
Put one hand on your head and say: “I learn from my mistakes, ha, ha, ha. Put the other hand on your head and say, “I learn from others’ mistakes, ha, ha, ha.
宗教師的歡笑
把一隻手放在頭上說：「我從自己的錯誤中學習，哈哈哈！」然後把另一隻手也放在頭上說：「我也從別人的錯誤中學習，哈哈哈！」
Hand-washing Laughter
Imagine you have dirty hands and wash them off laughing.
洗手式的歡笑
想像你的雙手弄髒了，然後邊笑邊洗手。
Hearty Laughter
You sit or stand as you do this. Spread your arms (be aware of your limitations), tilt your head back, look to the sky, imagine as this world is all yours, and laugh ….
開懷式的歡笑
站著做或坐著做。伸展雙臂（要曉得你的限度），把頭向後仰，看著天空，想像這世界全是你擁有的，然後開懷大笑。。。
Hot Soup Laughter
Move your hands up and down as if you have had very hot and spicy soup and say: ha…ha…ha…
燙湯式的歡笑
把手上下移動，好像你端著一碗又燙又辣的湯，然後笑吧！哈哈哈！
Hug Laughter
Hug yourself by putting your arms across your chest, smile and love yourself.
擁抱式的歡笑
把你的雙臂交互橫跨前胸，擁抱自己，然後微笑、親愛自己。
Laughter Game
Imagine that you’ve just received a gift of laughter, then you want to play with it. Use your imagination as how you want to play with it and laugh……
歡笑遊戲
想像你剛剛收到一份歡笑的禮物，你想要玩玩。用自己的想像力，要怎樣好好的玩玩這份禮物，然後好好的歡笑。
Laughter Orchestra
Create several groups of people into laughter instrument sections and a conductor directs the laughter orchestra.
歡笑管弦樂
把操練的人分成幾個樂器小組，然後由指揮開始指揮這個「歡笑管弦樂團」。
Lawn mower Laughter
Start the engine in 3 laughs then steer your laugh-powered mower.
割草式的歡笑
以三個不同的笑聲啟開引擎，然後開始操作你的「歡笑除草機」。
Lion Laughter
Stick tongue way out, hands like lion’s paws, roar laughter from belly.
獅吼式的歡笑
把舌頭盡量伸出去，兩隻手像獅爪那樣舞動，從肚子吼「笑」。
Milkshake Laughter
Hold two imaginary glasses of milk and mix them by saying Aee…Aee, ah…Ha…Ha…
攪拌奶冰式的歡笑
想像手上有兩個奶瓶，一面攪拌一面ㄟㄟ，啊！啊！哈！哈！
One meter Laughter
Stand with your feet a little apart and take both your hands to the left. Slide one arm over the other and stretch it to the opposite shoulder as in measuring one meter piece of fabric. There are three stages: First, you touch your elbow; second, when you reach the opposite shoulder; finally, when you stretch both arms, push your chin up, open your mouth laugh while looking upwards.
一尺長的歡笑
兩腳稍微分開站好，把兩隻手都挪到左邊。讓一隻手臂滑到另一隻手臂上然後伸展到另一個肩頭，像在量一尺的布匹。一共三個步驟：首先，你先碰你的手肘；再伸展到另一個肩頭；最後，展開雙臂抬起下巴上仰，向上看的同時開口笑吧！
Vowel Movement Laughter
Laugh with HAAAAAAAA haa …haa…haaaaaaaaaaaaaa
HEEEEE he…he…heeeeeeeeeeeeeeeee
HIIIIIIIIIIII hi….hi… hiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii
HOOOOOOOO ho…ho…hoooooooooooo
HUUUUUUUUU….hu…hu…huuuuuuuuuuuu
母音的歡笑
以下述母音發笑：haaaaaa haaa haaaaaaaa, heeeee he he heeeeeeee
hiiiiiiiiiiiii hi hi hiiiiiiiii, hooooooo ho ho hooooo, huuuuuuuu hu hu huuuuuuuu
Windmill Laughter
Start making a small circle with the palm of your hands and gradually make the circle bigger and bigger then reverse the direction to make the circle smaller. As you start making small circle, smile and giggle, and as the circle is becoming bigger, laugh more and more. Use your mind to do the reverse and make your laughter from “big laughter” to “smaller laughter” and to “silence.”
風車式的歡笑
開始先以雙掌合成一個小圈，慢慢擴大，越來越大，然後反過來，越來越縮小。當你開始做小圈時，要微笑，再咯咯笑，當圈字越來越大時，要越笑越大聲。用你的腦子反向縮小圈子，一邊讓大笑慢慢變成小聲笑，直到沒有聲息了。
Humming
Sit in any comfortable posture and take a long deep breath in and hum it out, actually saying the word “Hummm...” while your upper and lower lips are just touching each other. You feel the vibrations going all over your facial muscles, sinuses and eventually into your head. Before next humming, take a short break and inhale slowly, deeply and gently as if you are inhaling into the entire body, not just into the lungs. Then you may take another deep and gentle breath and humm……
哼哼
以任何舒適的坐姿開始，長長的吸入一口氣，然後「哼」出，上下唇要輕觸確實發出「哼」的聲音。這樣，你能感覺到整個臉的肌肉顫動，最後連頭皮都不會放過。在哼下一個聲音之前，先短促休息一下，再慢慢的、深深的、柔和的吸入一口氣，像是要把它吸入整個體內，而非只在肺裡。然後你可以再重複一次，吸入深深的一口柔和的氣息，再「哼」。。。
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