八支串聯(lián)瑜伽(中英)

1、八支串聯(lián)瑜伽目錄：基本要素1.UjjayiPranayama（=breathing）勝利呼吸法2.Bandha能量收束法Drishti凝視法Vinyasa串聯(lián)動(dòng)作Asana體位法AshtangaMantra（OpeningInvocation）MangalaMantra（ClosingInvocation吉祥祈禱梵咒）SuryaNamaskaraA拜日式ASuryaNamaskaraB拜日式BStandingSequence立姿基本六式Padangusthasana（抓腳趾前彎式/鴕鳥(niǎo)式）Padahastasana（腳踏手掌前彎式/手碰腳前曲伸展式）UtthitaTrikonasana（三角式

2、/三角伸展式）和ParavrittaTrikonasana（反三角式/三角轉(zhuǎn)動(dòng)式）UtthitaParsvakonasana（側(cè)弓三角式/側(cè)角伸展式）和ParavrittaParsvakonasana（反側(cè)弓三角式/側(cè)角轉(zhuǎn)動(dòng)式）PrasaritaPadattanasanaA（展腿式I/雙角式A叭喇狗A式）PrasaritaPadattanasanaB（展腿式II/雙角式B叭喇狗B式）PrasaritaPadattanasanaC（展腿式III/雙角式C叭喇狗C式）PrasaritaPadattanasanaD（展腿式IV/雙角式D叭喇狗D式）Parsvottanasana（展胸式/側(cè)前伸展式單

3、腿前曲加強(qiáng)背部伸展式）PrimarySeries第一級(jí)UTTHITAHASTAPADANGUSTHASANA手抓腳趾?jiǎn)瓮日玖⑸煺故?UTTHITAPARSVASAHITAARDHABADDHAPADMOTTANASANA半蓮花單腿加強(qiáng)背部伸展式/半蓮花加強(qiáng)前曲伸展式UTKATASANA幻椅式VIRABHADRASANAA/B戰(zhàn)士式PASCHIMATTANASANAA雙腿坐式前曲加強(qiáng)背部伸展式APASCHIMATTANASANAB雙腿坐式前曲加強(qiáng)背部伸展式BPASCHIMATTANASANAC雙腿坐式前曲加強(qiáng)背部伸展式CPASCHIMATTANASANAD雙腿坐式前曲加強(qiáng)背部伸展式DAPURVA

4、TTANASANA反臺(tái)式/后仰支架式ARDHABADDHAPADMAPASHIMATTANASANA半蓮花坐單腿加強(qiáng)背部伸展式TRIANGMUKHAEKAPADAPASHIMATTANASANA半英雄坐單腿加強(qiáng)背部伸展式JANUSIRSASANAA頭碰膝單腿加強(qiáng)背部伸展式AJANUSIRSASANAB頭碰膝單腿加強(qiáng)背部伸展式BJANUSIRSASANAC頭碰膝單腿加強(qiáng)背部伸展式CMARICHYASANAA圣哲瑪里琪AMARICHYASANAB圣哲瑪里琪BMARICHYASANAC圣哲瑪里琪CMARICHYASANAD圣哲瑪里琪DNAVASANA船式BHUJAPIDASANA腳交叉雙臂支撐式KU

5、RMASANA/SUPTAKURMASANA龜式/臥龜式GARBHAPINDASANA子宮胎兒式KUKKUTASANA公雞式BADDHAKONASANAA/B束角A,B式UPAVISTHAKONASANAA/B坐角A,B式SUPTAKONASANA睡角式/臥束角式SUPTAPADANGUSTHASANA/SUPTAPARSVASAHITA平躺地面手拉腳趾式UBHAYAPADANGUSTHASANA雙手拉腳趾伸展式URDVAMUKHAPASCHIMATTANASANA臉朝上加強(qiáng)伸展式SETUBANDHASANA橋式URDHVADHANURASANA輪式/弓式PASCHIMATTANASANA雙腿

6、坐式前曲加強(qiáng)背部伸展式FinishingSequence完成式SALAMBASARVANGASANA肩倒立式HALASANA犁式KARNAPIDASANA彎曲雙腿犁式耳朵式URDHVAPADMASANA手托蓮花肩倒立/上蓮花肩倒立式PINDASANA手抱蓮花肩倒立/胎兒式MATSYASANA蓮花魚(yú)式/魚(yú)式UTTANAPADASANA完全魚(yú)式/雙腿伸展式SIRSASANA頭肘倒立式BADDHAPADMASANA/YOGAMUDRA手拉腳趾蓮花前曲伸展式/捆綁蓮花前曲伸展式/閉蓮式PADMASANA蓮花坐立式UTPLUTHIH支撐上提蓮花式MANGALAMANTRA吉祥祈禱梵咒SAVASANA攤尸

7、式/仰臥式三大基石Ujjayi,BandhaandDrishtismakethefoundationofAshtangaVinyasaYoga勝利呼吸法，能量收束法，凝視法：“八支串聯(lián)瑜伽”的三大基石BeforeyoustartyourAshtangaYogapracticethereisoneveryimportantpointtomention:AshtangaVinyasaYogaisnothinduaerobics!Ahealthy,powerfulandbeautifulbodyismerelyanunimportantsideeffectofAshtangaYoga.在開(kāi)始“八支串

8、聯(lián)瑜伽”練習(xí)之前，有一個(gè)非常要緊的重點(diǎn)要注意：它并非印度式的有氧運(yùn)動(dòng)！那種健康，有力而美麗的身材，只不過(guò)是小副產(chǎn)品罷了。TherearesomefundamentaltechniquesintheAshtangaYogasystemwhichtransformaphysicalexerciseintoaspiritualpractice.ToolswhichcanhelpyouenteramysticworldinwhichPrana,theuniversalenergy,canbefeltanddirectedconsciously.在“八支串聯(lián)瑜伽”體系里頭，有一些基本技巧可以把體育鍛煉轉(zhuǎn)

9、換成靈性的操練。幫你進(jìn)入能有意識(shí)的覺(jué)知及導(dǎo)引生命能(普拉納，宇宙能量)的神秘世界。Thesesubtletechniquesaremuchmoreimportantthanthepowerfulbodyworkout.Yogaiswhatyoucantsee!這些精細(xì)的技巧，比那些練健美的還更重要。練這些看不見(jiàn)的才算是瑜伽！ThisinvisiblefoundationofAshtangaYogaisbasedonthefollowingaspects:而“八支串聯(lián)瑜伽”中，有下列這些看不見(jiàn)的重點(diǎn)要練：UjjayiPranayama(=breathing)勝利呼吸法Bandha能量收束法Dri

10、shti凝視法Vinyasa串聯(lián)動(dòng)作Asana體位法1.UjjayiPranayama(=breathing)勝利呼吸法UjjayiPranayamaisaspecialbreathingtechnique.ItisamethodtogetunlimitedaccesstoPrana(=universalenergy).勝利呼吸法是一獨(dú)特的呼吸技巧與方法，它接通了無(wú)限的生命能(宇宙能量)。Performingit,heatmaybeyourfirstsensation.演練此法，最先就可感覺(jué)出身體發(fā)熱。Itssaid,thatbythisbreathing,Yogiscancreateenou

11、ghheattomeltsnowaroundthem.Butthistechniquealsogivesyouinnerenergytomasterimpossibleseemingphysicalefforts.雖據(jù)說(shuō)依這種呼吸術(shù)，可以起拙火溶化周遭的冰雪。但這技巧卻也給了你足夠內(nèi)在能量，來(lái)應(yīng)付那些似乎不可能的體能要求。DoingdemandingYogapositionscanbeejustseenasanresultofanhugeamountofmuscularstamina.ButthemuscularsystemgetsitsenergyforthisstaminafromPran

12、aandUjjayiPranayamagivesthisPranatothem.作出高難度的瑜伽體位，在在要耗用大量的肌肉精力。而肌肉系統(tǒng)獲取精力所需能量即來(lái)自生命能，且勝利呼吸法就能給他們足夠的生命能。Ujjayibreathingmeansbreathingslowlythroughyournostrils-about4to5heartbeatsinandabout4to5heartbeatsout.勝利呼吸法乃透過(guò)鼻孔緩慢的呼吸：約四到五個(gè)心跳間隔吸氣，并約四到五個(gè)心跳間隔吐氣。Doingthisyoucreateasoftandgentlesoundinyourthroat,justl

13、ikethewavesofaninneroceanfloatingtothecoastYouhearthesamesoundinhalingandexhaling.這樣在你喉嚨產(chǎn)生低柔溫和的聲音，就像內(nèi)在海洋的浪濤拍岸聲，隨著呼吸起伏著。Justlistentothisrhythm.YoucanrideonitgentlythroughyourentirepracticeofAshtangaYoga.只要傾聽(tīng)這一節(jié)奏，你便能沉靜地漂浮過(guò)整個(gè)瑜伽套路。TheUjjayiPranayamawillbecomeaguidetotellyouaboutthequalityofyourpractice.

14、此法將成為你辨認(rèn)鍛煉品質(zhì)的最好指標(biāo)。Atooforcefulbreathingmaypointyoutoatooforcefulpractice-.atoosleepyandunfocusedtoantoosleepyandunfocusedpractice.過(guò)于急促地呼吸聲，表示做的過(guò)于猛烈，反之，過(guò)于疲軟無(wú)力的呼吸聲，則表示當(dāng)時(shí)過(guò)于渙散了。Keepingtherightbalancebetweenhardandsoft,fastandslowmeansgoinginmovingmeditation.把剛，柔，快，慢間，把持得恰到好處，即可進(jìn)入動(dòng)禪的境界。2.Bandha能量收束法(以下簡(jiǎn)稱(chēng)

15、收束法)BandhanamesatechniquewhichworkslikeavalveforPrana(=Energy).“收束法”系稱(chēng)一項(xiàng)具有水閘門(mén)般的功能，用來(lái)控制生命能的技巧。TheYogaphilosophydescribesNadis(=energychannel)andChakras(=energycentres)inthesubtlebody.瑜伽哲學(xué)中說(shuō)，人的精細(xì)體有(三)脈，有(七)輪。SoitisclearthatBhandaindicatesaveryfinetechnique,onlypartlyachievedbyphysicalactionbutmainlyby

16、pureconcentration.所以，微妙的收束法要成就，很顯然是肉體動(dòng)作并非主角，重心卻在純粹的心力貫注上。TherearesomedifferentBandhasfordifferentregulationsinthepranicflow.為控制不同內(nèi)氣，而有不同的收束法。ForAshtangaVinyasaYogathistwoaremostimportant:MulabandhaandUddiyanaBanda.在八支串聯(lián)瑜伽中，有“會(huì)陰收束法”及“收腹收束法”兩個(gè)最重要的收束法。1)Mulabandha會(huì)陰收束法Mulabandhameanscontractingthepelvi

17、cfloor.Mulabandhaleadstheenergytothelowerendofyourspine-toMuladharaChakra.Mulabandhaconnectsyouwithearth-energy.Mulabandhagivesyoufirmnessandsteadiness.會(huì)陰收束法，意指骨盤(pán)腔底層肌肉的收縮。會(huì)陰收束法，導(dǎo)氣到脊椎末端的海底輪。會(huì)陰收束法，讓你與“地大”元素連結(jié)。會(huì)陰收束法，賜給你堅(jiān)固性與穩(wěn)定性。YoucanlearnMulaBandhaontheonehandbycontractingtheanusasifyouwanttostandfromg

18、oingtothetoilet,ontheotherhandbycontractingthegenitalsphincterlikeinhibitingpeeing.開(kāi)始學(xué)會(huì)陰收束法，可以一方面像忍大便一樣收縮肛門(mén)，一方面像忍小便一樣收縮尿道。TheproperpositionofMulabandhaisjustbetweenthistwoactions.但正確的位置，卻在前后陰之間。Itneedssometimetogetthenecessaryawarenessoftheperinealmuscles.Soinbeginningjustcontractyouranus.這需要長(zhǎng)時(shí)間去揣摩，

19、所以初學(xué)者只要夾肛縮臀即可。IfyouneedanadditionalhelptogetmorefocusofyourperinealmusclesuseantechniquenamedafterKeigel.若要進(jìn)一步了解會(huì)陰肌群，則可練習(xí)凱格爾運(yùn)動(dòng)。Heinventeditforwomanafterchildbirthtotunetheirpelvicflooragain.這是凱格爾醫(yī)生為產(chǎn)后婦女設(shè)計(jì)，用來(lái)調(diào)整骨盤(pán)腔底層肌肉的動(dòng)作。Histrainingisdonewhileurinatingbyengagingtheperinealmusclestostoptheflowofurinea

20、ndreleasingitaviewtimes.這套訓(xùn)練包括小便時(shí)，多次瞬間停止，再排尿的動(dòng)作來(lái)鍛煉會(huì)陰肌群。inthebeginningitishardtokeepconcentrationandMulabandhamaywaverbutwithpracticeyouwillbeabletoholditforyourentireAshtangaYogasession.剛開(kāi)始要集中在會(huì)陰是很難的，而且收束法不易持久，但長(zhǎng)時(shí)間的練習(xí)之后，你便可不難地優(yōu)游在整個(gè)瑜伽套路之間了。2)UddiyanaBandha收腹收束法UddiyanaBandhameanssuckinthelowerabdomen

21、bycreatinganvacuuminyourchestwhilebreathinginandout.收腹收束法，系指在呼氣吸氣時(shí)，收小腹讓胸腔產(chǎn)生真空而言。TranslatedwordlyUddiyanaBandhameansflyingupward.它的梵文字面意思是“飛躍”。UddiyanaBandhaarisesthePranaupwardinyourSpine.UddiyanaBandhaconnectsyouwithair-energy.UddiyanaBandhagivesyoulightnessandhelpsyoutocomeovergravityforce.Uddiyan

22、aBandhaalsoprotectsyourlowerback,keepingthespinelongandpreventingagainsttoomuchbackwardbendinginthelowerback.收腹收束法，把生命能提升匯入你的脊骨。收腹收束法，讓你與“風(fēng)大”元素連結(jié)。收腹收束法，賜給你輕安且?guī)湍憧朔亓?。收腹收束法，保護(hù)你的下背，拉伸脊骨并且防止下背過(guò)度的后彎。TolearnUddyanaBandhayoucantagonthefollowingexercise:開(kāi)始學(xué)收腹收束法，可以依下列練習(xí)：Breathcompletelyoutandpresseventhelas

23、tbitoftheairoutofyourlungs.Placeyourhandsonyourknees.Thencloseyourthroatwhileexpandingyourchest.Justliketryinganinhalationbutnotlettinganyairinthroughyourthroat.Throughthismethodanvacuuminyourchestiscreatedanyourabdomenwillbesuckedindeeply.Holdyourbreaththiswayforawhiletryingtogetyourbellyevendeeper

24、inandtogetmorefeelingoftheaction.Beforethenextinhalationswallowonceandreleaseyourbellyfirst.Ifyouarecompletelyconformablewiththistechniqueyoucanstartandtrycreatingsuchanvacuum,onlyslighter,duringbreathing.吐氣，徹底把肺部殘余的空氣都排清。兩手放在膝蓋上，然后鎖住喉頭，張開(kāi)肋骨。就像要吸氣一樣，但不讓空氣進(jìn)來(lái)。如此，胸部就會(huì)產(chǎn)生真空，肚子便深度上提。繼續(xù)停止呼吸，再吸腹貼脊，深入去體會(huì)這動(dòng)作。

25、直到憋不住了，才開(kāi)始吸氣，并放松腹部。如果這樣練起來(lái)已輕松愉快了，就可以在呼吸之間，加入這種讓胸腔真空的動(dòng)作，但不需太極端只要輕微的做即可。Pleasenotice,thatabsolutelynomuscularcontractionintheabdomenisneededforthisBandha.請(qǐng)注意，練收束法時(shí)腹部肌肉是松軟的，一點(diǎn)也沒(méi)有使力。WithpracticeUddiyanaBandhawillbecomeverynatural.Itjusthappensmoreandmoreallthetimeduringyourpractice.Especiallywhenyoutryt

26、oliftyourbodyupintheair.長(zhǎng)時(shí)間的練習(xí)之后，收腹收束法將會(huì)變成你的一部分。在你做套路練習(xí)時(shí)，從頭到尾要一再的運(yùn)用此法，尤其是企圖讓身體懸空的時(shí)候。3.Drishti能量收束凝視法Drishtiisapointofgazeorfocus.Drishtimainlymeansnotlookingatoanexternalobjectbutmoredrawingyourconsciousnessawayfromthedistractionsaroundyou,toonepointofview.Apointfromwhereyourconcentrationisdirectedi

27、nwards.凝視法是指注視或集中在一點(diǎn)上。它不僅注視外景，而且更重要的是要心不外騖。由意守外景導(dǎo)向內(nèi)在的集中。ClassicallytherearenineDrishtis:經(jīng)典上有九個(gè)凝視點(diǎn)：NasagraiDrishti=tipofthenose鼻尖BroomadyaDrishti/AjnaChakraDrishti=thirdeye印堂（兩眉之間，第三眼）NabiChakraDrishti=navel肚臍眼AngustaMaDyaDrishti=thumb大拇指HastagraiDrishti=hand手PadahayoragraiDrishti=bigtoe大腳趾ParsvaDris

28、hti=fartotheright右眺ParsvaDrishti=fartotheleft左眺UrdhvaDrishti/AntaraDrishti=uptothesky仰望天空4.Vinyasa串聯(lián)動(dòng)作Vinyasameansunionbetweenbreathandmovement.串聯(lián)（串聯(lián)），意指呼吸跟動(dòng)作間的聯(lián)合。Everymovementisleadbyaninhalationorexhalation.Thetimeyoumove,isthetimeyoubreathe.Yourbodyfollowsthisnaturalrhythm.每個(gè)動(dòng)作都是由呼氣或吐氣所帶動(dòng)。你移動(dòng)的時(shí)間，

29、等于你呼吸的時(shí)間。身體依從這自然的節(jié)奏。inthetraditionofAshtangaVinyasaYogaeveryYoga-Posture（=Asana）isenteredandleftinancertaindefinedorderofVinyasamovements-countedthroughfromstandingtostanding.SoeveryAsanahasandefinednumberofVinyasamovementstoenterandtoleaveit.（ThisNumbersarenamedintheAsana-Vinyasa-Guideonthiswebpage

30、.）在八支串聯(lián)瑜伽的傳統(tǒng)里，每一瑜伽姿勢(shì)（體位）的進(jìn)入及離開(kāi)都以排定的某些動(dòng)作串聯(lián)起來(lái)，一動(dòng)一動(dòng)的唱喊數(shù)字。所以，每一體位都有設(shè)定好的若干串聯(lián)動(dòng)作組來(lái)進(jìn)入或離開(kāi)。（這些數(shù)字名稱(chēng)列于網(wǎng)頁(yè)上的“體位-串聯(lián)-指南”）SoAshtangaYogabecomesaveryprecisepractice.Alwaysdoingthesamemovementswithtwogoodreasons:因此八支瑜伽成為一樣非常精確的練習(xí)。始終以套路方式做同樣的動(dòng)作組，有兩個(gè)良好的理由：*Yogisbelievethatthereisanenergyfieldpenetratingeverything.Everya

31、ctiondoneinfluencesthisenergyfield.瑜伽行者相信有一個(gè)能量場(chǎng)浸透萬(wàn)物。所做每一動(dòng)作，皆會(huì)影響此一能量場(chǎng)。SoyoucanimaginehowpowerfultheenergeticimpingementthroughtheancientAshtangaYogapracticeis.所以你可想像透過(guò)古老的八支瑜伽練習(xí)，這種能量的沖擊，其力量有多么的大！ThousandsofYogisdoingthesamemovementseverydayforsomethousandyears!成千上萬(wàn)的瑜伽行者幾千年來(lái)每天都鍛煉同樣的動(dòng)作！Youcanfeelthisene

32、rgeticfieldyouenterwithyourYogapractice.借著瑜伽練習(xí)，你便可感受到所進(jìn)入的這一能量場(chǎng)。AfieldstrongenoughtocarryyouonandonfromVinyasatoVinyasarightthroughyourpractice.就透過(guò)練習(xí)，磁場(chǎng)就強(qiáng)到夠你一個(gè)串聯(lián)接一個(gè)串聯(lián)不斷的向前行。*Doingeverydaythesamemovementsinthesameorderisextraordinaryboringforyourmind.每天以相同的次序，相同的動(dòng)作練習(xí)，會(huì)讓你的頭腦特別的厭離。Soitcantbedistractedto

33、muchbywhatyouaredoingandyouentereasilyanmovingmeditation-onlyPranajama,Bandha,Drishti,VinyasaandAsanabutnothinking!所以就不會(huì)還傷腦筋于要操練什么，如此才容易進(jìn)入動(dòng)禪。只管住呼吸控制法，收束法，凝視法，串聯(lián)動(dòng)作及體位法，而不要起妄念！DuringthepracticeofAshtangaVinyasaYoganotalloftheVinyasamovementsfromandbacktothestandingpositionaredone.練習(xí)八支串聯(lián)瑜伽時(shí)，并非所有來(lái)自和返回站立

34、姿勢(shì)的串聯(lián)動(dòng)作都要做。Theyarejustcountedthisway-Butbetweenallpositions,andevenbetweenthedifferentsidesofonepositiontherearesomecertainVinyasamovements.Normallyupandbacktothedownwardfacingdogposition.(FordetailjusthavealooktotheAsana-Vinyasa-GuideonthiswebpagetheVinyasamovementsdoneareprintedinboldletters,theon

35、esjustforcountingarenarrowlettered.)雖然按這方式唱數(shù)，但在所有姿勢(shì)之間，甚至相同卻左右不同邊的姿勢(shì)之間，都有某些配合的串聯(lián)動(dòng)作。通常推回來(lái)“狗向下式”(下犬式)。(詳細(xì)內(nèi)容請(qǐng)看網(wǎng)頁(yè)上的“體位-串聯(lián)-指南”，所作串聯(lián)動(dòng)作以粗體字表示，只唱數(shù)的，以細(xì)字表示)Asyousee,therearelotsofVinyasamovementsintheAshtangaYogapracticeandonlyshortperiodsofstaticduringtheAsanas(=Yogapositions).如你所知，在本瑜伽體系中有許多的串聯(lián)動(dòng)作，而體位姿勢(shì)僅作短暫的停

36、留。PeoplecomingfromotherYogastylessometimesfellstrangewiththis.這對(duì)來(lái)自其他不同瑜伽派別的人，有時(shí)會(huì)感覺(jué)奇怪。Theymaythink:WhyarethereallthisVinyasasbetweentheAsanas?Butthisfeelingisbasedonamisunderstanding.他們可能想說(shuō)：“為什么看到的總是體位法之間的這些串聯(lián)動(dòng)作？”這實(shí)在是有所誤解！InAshtangaYogawedontdoVinyasasbetweenAsanas,butAsanasbetweenVinyasas.我們并非在體位之間插

37、入串聯(lián)動(dòng)作，而是串聯(lián)動(dòng)作中做體位。5.Asana體位法TheAsanasarepausesbetweenthesteadyflowofVinyasa.體位等于串聯(lián)動(dòng)作流暢套路中的定格暫停。LotsofheatiscreatedthroughthisVinyasamovements.許多體熱系透過(guò)這串聯(lián)動(dòng)作產(chǎn)生。TheAshtangaYogiseesthehumanbodylikeglass.Ifyouwanttobendglasswhileitiscold,itwillbreak.Butifyougetglasshotenoughitwillbendeasily.我們了解，人體就像玻璃，冷卻的

38、玻璃不堪一折即碎，但在高溫?zé)讼聟s很容易彎它。Thesameitiswiththehumanbody.IfyouwanttodoYogapositionswithnoheat,youmighthurtyourself.同樣道理，在身體無(wú)足夠溫度下要做瑜伽姿勢(shì)，便容易拉傷。SometimesinthecountingsystemofAshtangaYogatherearetwofollowingVinyasasbothleadbyaninhalation.有時(shí)在八支瑜伽計(jì)數(shù)系統(tǒng)中，由吸氣開(kāi)始后接兩個(gè)串聯(lián)動(dòng)作。OroneVinyasawhichhasantoolongmovementforonly

39、oneinhalationorexhalation.若動(dòng)作太長(zhǎng)無(wú)法一次吸氣或吐氣完成，有時(shí)只接一個(gè)。Thatoftenleadstoconfusion.Sonotice:EveryVinyasahasoneinhalationorexhalationtoLEADthepositionbutsometimessomemorebreathingtodoit.那樣通常會(huì)造成紊亂，所以請(qǐng)注意：每一串聯(lián)動(dòng)作以吸氣或吐氣開(kāi)始演練，但有時(shí)會(huì)延長(zhǎng)較多次呼吸。Thoseadditionalbreathingsareaswellpartofthetraditionalsystem.(intheAsanaVinya

40、sa-Guidetheyareprintedinbrackets.)那種增加的呼吸也是傳統(tǒng)系統(tǒng)的一部分。(在“體位-串聯(lián)-指南”中，以括號(hào)列示)AshtangaYogaisaverysimplesystem,soalltheVinyasastoenterandleaveanAsana(fromstandingtostanding)arenotnamedbutjustcountedthrough.Sothemindhasnonamestoworryabout.八支瑜伽是一非常簡(jiǎn)化的系統(tǒng)，所有進(jìn)入及離開(kāi)一體位都未稱(chēng)名，只唱喊數(shù)字。所以頭腦不用掛念名稱(chēng)問(wèn)題。Everynumberindicatesa

41、nnewVinyasa,annewmovementinunionwithaninhalationorexhalation.每一數(shù)字表示一個(gè)新的串聯(lián)：一個(gè)新動(dòng)作與一個(gè)吸氣或吐氣的配合。ThecountingtraditionallyisperformedintheholylanguageofSanscrit:傳統(tǒng)上都以下列神圣的梵文數(shù)目字表示：EKAM=1PANCADASA=15DVE=2SODASA=16TRinI=3SAPTADASA=17CATVARI=4ASTADASA=18PANCHA=5EKONAVIMSATIH=19SAT=6VIMSATHI=20SAPTA=7EKAVIMSATI

42、H=21ASTAU=8DVAVIMSATIH=22NAVA=9TRAYOVIMSATIH=23DASA=10CATURVIMSATIH=24EKADASA=11PANCAVIMSATIH=25DVADASA=12SOVIMSTIH=26TRAYODASA=13SAPTAVIMSATIH=27CHATURDASA=14ASTAVIMSATIH=28AshtangaMantraOmvandegurunamcaranaravindesandarshitasvatmasukhavabodhenihsreyasejangalikayamanesamsarahalahalamohasahantyaiaba

43、hupurushakaramshankacakrasidharinamsahasrashirasamsvetampranamamiPatanjalimOmOm我跪拜在大師的蓮花足下發(fā)現(xiàn)自我，覺(jué)悟幸福超越計(jì)較，行如叢林中的醫(yī)者平靜污濁塵世中的妄想您是神的化身靈性光芒在眾生頭頂發(fā)亮人肩下手拿鑒別之劍轉(zhuǎn)輪有如無(wú)窮無(wú)盡的時(shí)光對(duì)祂發(fā)出神圣的有如貝殼之音我伏拜致敬praytothelotusfeetofthesupremeGuruwhoteachesthegoodknowledge,showingthewaytoknowingtheselfawakeninggreathappiness;whoisthed

44、octorofthejungle,abletoremovethepoisonoftheignoranceofconditionedexistence.ToPatanjali,anincarnationofAdisesa,whiteincolorwith1000radiantheads(inhisformasthedivineserpent,Ananta),humanintormbelowtheshouldersholdingasword(discrimination),awheeloffire(discusoflight,representinginfinitetime),andaconch(

45、divinesound)-tohim,Iprostrate.OmTheprayerofMangalaMantraattheendoftheAshtangaVinyasaYogasystemsendslove,lightandpeaceoutintotheworld.結(jié)束八支串聯(lián)瑜伽的吉祥祈禱梵咒系統(tǒng)是為了送出愛(ài)、光及和平給這個(gè)世界。MangalaMantraOmSvastiprajabhyahaparipalayantamNyayenamargenamahimahishahaGobrahmanebhyahashubamastunityamLokahsamastahsukhinobhavantu

46、OmshantishantishantiLetprosperitybeglorified-讓成功獲得榮耀letrulers,(administrators)ruletheworldwithlawandjustice讓統(tǒng)治者用法律與公平治理世界letdivinityanderuditionbeprotectedletallbeeingsbehappyandprosperous.-tohim,Iprostrate.讓神學(xué)及知識(shí)被保護(hù)讓全部生靈順心喜樂(lè)對(duì)祂我伏拜致敬八支串聯(lián)瑜伽練習(xí)的第一步拜日式ASuryaNamskarameansprayertothesun.SuryaNamskara的意思是向太

47、陽(yáng)祈禱。ItisyourentrancetotheVinyasasystemofAshtangaYoga.這是進(jìn)入八支串聯(lián)瑜伽的入口。Hereitiswhereyousettherhythmoftheentirepractice.此亦是設(shè)定您整個(gè)練習(xí)的律動(dòng)。TheentirepracticeofAshtangaVinyasaYogaarejustanextensionorvariationofthesefirstmovements.整個(gè)八支串聯(lián)瑜伽的練習(xí)只是此第一個(gè)動(dòng)作的變化與延伸。EveryAshtangaYogapracticestartswith5roundsofSuryaNamaska

48、raA.八支串聯(lián)瑜伽的拜日式A練習(xí)均循環(huán)5次。ASANA:SuryaNamaskaraA(=sunsalutation)-fromAshtangaVinyasaYogaPractice體位法：拜日式A-八支串聯(lián)瑜伽練習(xí)LrdhvMukilliSrmlAs：HiAdhkMukhnSvaeihsjtuUttKiiasaii：）BASURYANAMASKARAA拜日式A拜日式AVINYASA:9串聯(lián)動(dòng)作數(shù)：9DRISTI:ANGUSTAMADYA,NASAGRAI,NABICHAKRA,BROOMADHYA凝視點(diǎn)：ANGUSTAMADYA,NASAGRAI,NABICHAKRA,BROOMADHYA

49、repeat5times重復(fù)：5次（IN）thumbhandsup（吸氣）拇指（凝視點(diǎn)）手上抬（EX）noseUTTANASANA（呼氣）鼻子UTTANASANA（IN）thirdeyeheadup3（吸氣）第三眼頭上抬（EX）noseCHATURANGADANDASANA（呼氣）鼻子CHATURANGADANDASANA（IN）thirdeyeURDHVAMUKHASVANASANA（吸氣）第三眼URDHVAMUKHASVANASANA（EX）navelhipsup6（呼氣）肚臍臀部向上5次呼吸（IN）thirdeyejump,headup7（吸氣）第三眼跳，頭上抬（EX）noseUTTAN

50、ASANA8（呼氣）鼻子UTTANASANA（IN）thumbhandsup9（吸氣）拇指手上抬-（EX）noseSAMASTHITIH-（呼氣）鼻子SAMASTHITIH八支串聯(lián)瑜伽練習(xí)的第二步拜日式BSuryaNamaskaraB-OneofthemostbeautifulpartsinAshtangaVinyasaYogaPractise.拜日式B-是八支串聯(lián)瑜伽練習(xí)最漂亮動(dòng)作之一。SuryaNamaskaraBisthefirstvariationoftheflowyoualreadyhaveestablishedthroughSuryaNamaskaraA拜日式B是在經(jīng)由拜日式A基礎(chǔ)

51、建立后的第一個(gè)流動(dòng)變化。EveryAshtangaYogapracticecontinueswith5roundsofSuryaNamaskaraB,after5roundsofSuryaNamaskaraA.八支串聯(lián)瑜伽在拜日式A練習(xí)循環(huán)5次后，練習(xí)拜日式B練習(xí)循環(huán)5次。ASANA:SuryaNamaskaraB-fromAshtangaVinyasaYogaPractice體位法：拜日式B-八支串聯(lián)瑜伽練習(xí)LlllUia土III#：吐1$亍；口卻、魯】1歳XUlK打弭31訂U3；）,flll討ViThUti罷Ml魚(yú)CkJiUm陽(yáng)J砂1）軸（1諸$011訓(xùn)El電ihvj)iiikJihAvi

52、n田祖JiAiihcMufehagyogog【麗nwi廚RSURYANAMASKARAB拜日式B拜日式BVINYASA:17串聯(lián)動(dòng)作數(shù)：17DRISTI:ANGUSTAMADYA,NASAGRAI,NABICHAKRA,BROOMADHYA凝視點(diǎn)：ANGUSTAMADYA,NASAGRAI,NABICHAKRA,BROOMADHYArepeat5times重復(fù)：5次(IN)thumbUTKATASANA(吸氣)拇指(凝視點(diǎn)UTKATASANA(EX)noseUTTANASANA(呼氣)鼻子UTTANASANA(IN)thirdeyeheadup3(吸氣)第三眼頭上抬(EX)noseCHATUR

53、ANGADANDASANA(呼氣)鼻子CHATURANGADANDASANA(IN)thirdeyeURDHVAMUKHASVANASANA5（吸氣）第三眼URDHVAMUKHASVANASANA（EX）navelADHOMUKHASVANASANA（呼氣）肚臍ADHOMUKHASVANASANA（IN）thumbVIRABHADRASANA-rightlegfront（吸氣）拇指VIRABHADRASANA-右腳向前（EX）noseCHATURANGADANDASANA（呼氣）鼻子CHATURANGADANDASANA（IN）thirdeyeURDHVAMUKHASVANASANA（吸氣）第

54、三眼URDHVAMUKHASVANASANA（EX）navelADHOMUKHASVANASANA（呼氣）肚臍ADHOMUKHASVANASANA（IN）thirdeyeVIRABHADRASANA-leftlegfront（吸氣）第三眼VIRABHADRASANA-左腳向前（EX）noseCHATURANGADANDASANA（呼氣）鼻子CHATURANGADANDASANA（IN）thirdeyeURDHVAMUKHASVANASANA13（吸氣）第三眼URDHVAMUKHASVANASANA（EX）navelhipup5BRADHOMUKHASVANASANA（呼氣）肚臍臀部向上5次呼吸

55、ADHOMUKHASVANASANA（IN）thirdeyejump,headup15（吸氣）第三眼跳，頭上抬（EX）noseUTTANASANA16（呼氣）鼻子UTTANASANA（IN）thumbUTKATASANA17（吸氣）拇指UTKATASANA-（EX）noseSAMASTHITIH-（呼氣）鼻子SAMASTHITIH立姿基本六式SixsimpleFundametalAsanas（standingpositions）buildthefundamentforAshtangaVinyasaYogaPractice.簡(jiǎn)易基本六式（立姿系列），奠定了八支串聯(lián)瑜伽練習(xí)的根基。Padangus

56、thasana（抓腳趾前彎式）Padahastasana（腳踏手掌前彎式）UtthitaTrikonasana（三角式）和ParavrittaTrikonasana（反三角式）UtthitaParsvakonasana（側(cè)弓三角式）和ParavrittaParsvakonasana（反側(cè)弓三角式）PrasaritaPadattanasanaA（展腿式I）PrasaritaPadattanasanaB（展腿式II）PrasaritaPadattanasanaC（展腿式III）PrasaritaPadattanasanaD（展腿式IV）Parsvottanasana（展胸式）Thesixfunda

57、mentalAsanasoftheAshtangaVinyasaYogaSystemareoftencalledstandingpositions,becausetheyarecomposedby6easystandingAsanas:八支串聯(lián)瑜伽系統(tǒng)的基本六式（常被稱(chēng)為立姿系列），系由下列六個(gè)簡(jiǎn)易站立姿勢(shì)所組成：Infact,thismightbeabitconfusingastheprimaryseriesalsoincludessomestandingAsanasatitsbeginning.事實(shí)上，會(huì)讓人有點(diǎn)困惑，因?yàn)榈谝患?jí)套路開(kāi)頭也包括有若干其他的站立姿勢(shì)。Anyway,thesix

58、fundamentalAsanasarerightatthebeginofeveryAshtangaYogapractice.Nomatterhowadvancedyouare,after5roundsofSuryaNamaskaraAandByoustartwiththefundamentalAsanas.盡管如此，這立姿基本六式就排在每一套路的一開(kāi)頭。不管您已多高深，做完五遍的拜日式A與B之后，緊接著就要練此基本六式。Hereitis,whereyoucarrytherhythm,youhavesetupinSuryaNamaskaraAandB,inaflowfromAsanatoAsa

59、na.就是這樣，掌握自拜日式A與B所建立下來(lái)之暢流節(jié)奏，一個(gè)體位接一個(gè)體位的練。Withthissolidbasisyouareperfectlypreparedtoenterwhichserieseveryouareuptopractice（primaryseries,intermediateseries,advancedseries）.有了堅(jiān)穩(wěn)的下盤(pán)，你才有充分的準(zhǔn)備得以進(jìn)入你所練的套路（基本套路、中級(jí)套路、或高級(jí)套路）。PADANGUSTHASANA抓腳趾前彎式鴕鳥(niǎo)式VINYASA:3串聯(lián)動(dòng)作數(shù)：3ASANA:2體位法：2DRISTI:NASAGRAI凝視點(diǎn)：NASAGRAI（IN）st

60、epthelegshalfafootapart（EX）takebigtoes（IN）headup（吸氣）腳分開(kāi)約1/2腳板長(zhǎng)（呼氣）抓住腳大拇指（吸氣）抬頭(EX)headdown5BRPADANGUSTHASANA2(呼氣)頭放下5次呼吸PADANGUSTHASANA(IN)headup(EX)holdposition(IN)comeup(EX)Samasthitih3(吸氣)抬頭(呼氣)保持此姿勢(shì)(吸氣)回到站姿(呼氣)Samasthitih.PADAHASTASANA腳踏手掌前彎式手碰腳前曲伸展式VINYASA:3串聯(lián)動(dòng)作數(shù)：3ASANA:2體位法：2DRISTI:NASAGRAI凝視點(diǎn)