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、腿前曲加強背部伸展式）PrimarySeries第一級UTTHITAHASTAPADANGUSTHASANA手抓腳趾單腿站立伸展式/UTTHITAPARSVASAHITAARDHABADDHAPADMOTTANASANA半蓮花單腿加強背部伸展式/半蓮花加強前曲伸展式UTKATASANA幻椅式VIRABHADRASANAA/B戰(zhàn)士式PASCHIMATTANASANAA雙腿坐式前曲加強背部伸展式APASCHIMATTANASANAB雙腿坐式前曲加強背部伸展式BPASCHIMATTANASANAC雙腿坐式前曲加強背部伸展式CPASCHIMATTANASANAD雙腿坐式前曲加強背部伸展式DAPURVA

4、TTANASANA反臺式/后仰支架式ARDHABADDHAPADMAPASHIMATTANASANA半蓮花坐單腿加強背部伸展式TRIANGMUKHAEKAPADAPASHIMATTANASANA半英雄坐單腿加強背部伸展式JANUSIRSASANAA頭碰膝單腿加強背部伸展式AJANUSIRSASANAB頭碰膝單腿加強背部伸展式BJANUSIRSASANAC頭碰膝單腿加強背部伸展式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臉朝上加強伸展式SETUBANDHASANA橋式URDHVADHANURASANA輪式/弓式PASCHIMATTANASANA雙腿

6、坐式前曲加強背部伸展式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蓮花魚式/魚式UTTANAPADASANA完全魚式/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.在開始“八支串

8、聯(lián)瑜伽”練習(xí)之前，有一個非常要緊的重點要注意：它并非印度式的有氧運動！那種健康，有力而美麗的身材，只不過是小副產(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。幫你進入能有意識的覺知及導(dǎo)引生命能(普拉納，宇宙能量)的神秘世界。Thesesubtletechniquesaremuchmoreimportantthanthepowerfulbodyworkout.Yogaiswhatyoucantsee!這些精細的技巧，比那些練健美的還更重要。練這些看不見的才算是瑜伽！ThisinvisiblefoundationofAshtangaYogaisbasedonthefollowingaspects:而“八支串聯(lián)瑜伽”中，有下列這些看不見的重點要練：UjjayiPranayama(=breathing)勝利呼吸法Bandha能量收束法Dri

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

11、ghheattomeltsnowaroundthem.Butthistechniquealsogivesyouinnerenergytomasterimpossibleseemingphysicalefforts.雖據(jù)說依這種呼吸術(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.勝利呼吸法乃透過鼻孔緩慢的呼吸：約四到五個心跳間隔吸氣，并約四到五個心跳間隔吐氣。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.只要傾聽這一節(jié)奏，你便能沉靜地漂浮過整個瑜伽套路。TheUjjayiPranayamawillbecomeaguidetotellyouaboutthequalityofyourpractice.

14、此法將成為你辨認鍛煉品質(zhì)的最好指標。Atooforcefulbreathingmaypointyoutoatooforcefulpractice-.atoosleepyandunfocusedtoantoosleepyandunfocusedpractice.過于急促地呼吸聲，表示做的過于猛烈，反之，過于疲軟無力的呼吸聲，則表示當時過于渙散了。Keepingtherightbalancebetweenhardandsoft,fastandslowmeansgoinginmovingmeditation.把剛，柔，快，慢間，把持得恰到好處，即可進入動禪的境界。2.Bandha能量收束法(以下簡稱

15、收束法)BandhanamesatechniquewhichworkslikeavalveforPrana(=Energy).“收束法”系稱一項具有水閘門般的功能，用來控制生命能的技巧。TheYogaphilosophydescribesNadis(=energychannel)andChakras(=energycentres)inthesubtlebody.瑜伽哲學(xué)中說，人的精細體有(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“會陰收束法”及“收腹收束法”兩個最重要的收束法。1)Mulabandha會陰收束法Mulabandhameanscontractingthepelvi

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

18、oingtothetoilet,ontheotherhandbycontractingthegenitalsphincterlikeinhibitingpeeing.開始學(xué)會陰收束法，可以一方面像忍大便一樣收縮肛門，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.這需要長時間去揣摩，

19、所以初學(xué)者只要夾肛縮臀即可。IfyouneedanadditionalhelptogetmorefocusofyourperinealmusclesuseantechniquenamedafterKeigel.若要進一步了解會陰肌群，則可練習(xí)凱格爾運動。Heinventeditforwomanafterchildbirthtotunetheirpelvicflooragain.這是凱格爾醫(yī)生為產(chǎn)后婦女設(shè)計，用來調(diào)整骨盤腔底層肌肉的動作。Histrainingisdonewhileurinatingbyengagingtheperinealmusclestostoptheflowofurinea

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

21、bycreatinganvacuuminyourchestwhilebreathinginandout.收腹收束法，系指在呼氣吸氣時，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ΑＪ崭故帐?，保護你的下背，拉伸脊骨并且防止下背過度的后彎。TolearnUddyanaBandhayoucantagonthefollowingexercise:開始學(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，張開肋骨。就像要吸氣一樣，但不讓空氣進來。如此，胸部就會產(chǎn)生真空，肚子便深度上提。繼續(xù)停止呼吸，再吸腹貼脊，深入去體會這動作。

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

26、oliftyourbodyupintheair.長時間的練習(xí)之后，收腹收束法將會變成你的一部分。在你做套路練習(xí)時，從頭到尾要一再的運用此法，尤其是企圖讓身體懸空的時候。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)典上有九個凝視點：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)動作Vinyasameansunionbetweenbreathandmovement.串聯(lián)（串聯(lián)），意指呼吸跟動作間的聯(lián)合。Everymovementisleadbyaninhalationorexhalation.Thetimeyoumove,isthetimeyoubreathe.Yourbodyfollowsthisnaturalrhythm.每個動作都是由呼氣或吐氣所帶動。你移動的時間，

29、等于你呼吸的時間。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（體位）的進入及離開都以排定的某些動作串聯(lián)起來，一動一動的唱喊數(shù)字。所以，每一體位都有設(shè)定好的若干串聯(lián)動作組來進入或離開。（這些數(shù)字名稱列于網(wǎng)頁上的“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作組，有兩個良好的理由：*Yogisbelievethatthereisanenergyfieldpenetratingeverything.Everya

31、ctiondoneinfluencesthisenergyfield.瑜伽行者相信有一個能量場浸透萬物。所做每一動作，皆會影響此一能量場。SoyoucanimaginehowpowerfultheenergeticimpingementthroughtheancientAshtangaYogapracticeis.所以你可想像透過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!成千上萬的瑜伽行者幾千年來每天都鍛煉同樣的動作！Youcanfeelthisene

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

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

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

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

36、留。PeoplecomingfromotherYogastylessometimesfellstrangewiththis.這對來自其他不同瑜伽派別的人，有時會感覺奇怪。Theymaythink:WhyarethereallthisVinyasasbetweentheAsanas?Butthisfeelingisbasedonamisunderstanding.他們可能想說：“為什么看到的總是體位法之間的這些串聯(lián)動作？”這實在是有所誤解！InAshtangaYogawedontdoVinyasasbetweenAsanas,butAsanasbetweenVinyasas.我們并非在體位之間插

37、入串聯(lián)動作，而是串聯(lián)動作中做體位。5.Asana體位法TheAsanasarepausesbetweenthesteadyflowofVinyasa.體位等于串聯(lián)動作流暢套路中的定格暫停。LotsofheatiscreatedthroughthisVinyasamovements.許多體熱系透過這串聯(lián)動作產(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，在身體無足夠溫度下要做瑜伽姿勢，便容易拉傷。SometimesinthecountingsystemofAshtangaYogatherearetwofollowingVinyasasbothleadbyaninhalation.有時在八支瑜伽計數(shù)系統(tǒng)中，由吸氣開始后接兩個串聯(lián)動作。OroneVinyasawhichhasantoolongmovementforonly

39、oneinhalationorexhalation.若動作太長無法一次吸氣或吐氣完成，有時只接一個。Thatoftenleadstoconfusion.Sonotice:EveryVinyasahasoneinhalationorexhalationtoLEADthepositionbutsometimessomemorebreathingtodoit.那樣通常會造成紊亂，所以請注意：每一串聯(lián)動作以吸氣或吐氣開始演練，但有時會延長較多次呼吸。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，以括號列示)AshtangaYogaisaverysimplesystem,soalltheVinyasastoenterandleaveanAsana(fromstandingtostanding)arenotnamedbutjustcountedthrough.Sothemindhasnonamestoworryabout.八支瑜伽是一非常簡化的系統(tǒng)，所有進入及離開一體位都未稱名，只唱喊數(shù)字。所以頭腦不用掛念名稱問題。Everynumberindicatesa

41、nnewVinyasa,annewmovementinunionwithaninhalationorexhalation.每一數(shù)字表示一個新的串聯(lián)：一個新動作與一個吸氣或吐氣的配合。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，覺悟幸福超越計較，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)輪有如無窮無盡的時光對祂發(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、光及和平給這個世界。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)及知識被保護讓全部生靈順心喜樂對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、陽祈禱。ItisyourentrancetotheVinyasasystemofAshtangaYoga.這是進入八支串聯(lián)瑜伽的入口。Hereitiswhereyousettherhythmoftheentirepractice.此亦是設(shè)定您整個練習(xí)的律動。TheentirepracticeofAshtangaVinyasaYogaarejustanextensionorvariationofthesefirstmovements.整個八支串聯(lián)瑜伽的練習(xí)只是此第一個動作的變化與延伸。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)動作數(shù)：9DRISTI:ANGUSTAMADYA,NASAGRAI,NABICHAKRA,BROOMADHYA凝視點：ANGUSTAMADYA,NASAGRAI,NABICHAKRA,BROOMADHYA

49、repeat5times重復(fù)：5次（IN）thumbhandsup（吸氣）拇指（凝視點）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、建立后的第一個流動變化。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CkJiUm陽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)動作數(shù)：17DRISTI:ANGUSTAMADYA,NASAGRAI,NABICHAKRA,BROOMADHYA凝視點：ANGUSTAMADYA,NASAGRAI,NABICHAKRA,BROOMADHYArepeat5times重復(fù)：5次(IN)thumbUTKATASANA(吸氣)拇指(凝視點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（常被稱為立姿系列），系由下列六個簡易站立姿勢所組成：Infact,thismightbeabitconfusingastheprimaryseriesalsoincludessomestandingAsanasatitsbeginning.事實上，會讓人有點困惑，因為第一級套路開頭也包括有若干其他的站立姿勢。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所建立下來之暢流節(jié)奏，一個體位接一個體位的練。Withthissolidbasisyouareperfectlypreparedtoenterwhichserieseveryouareuptopractice（primaryseries,intermediateseries,advancedseries）.有了堅穩(wěn)的下盤，你才有充分的準備得以進入你所練的套路（基本套路、中級套路、或高級套路）。PADANGUSTHASANA抓腳趾前彎式鴕鳥式VINYASA:3串聯(lián)動作數(shù)：3ASANA:2體位法：2DRISTI:NASAGRAI凝視點：NASAGRAI（IN）st

60、epthelegshalfafootapart（EX）takebigtoes（IN）headup（吸氣）腳分開約1/2腳板長（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(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)動作數(shù)：3ASANA:2體位法：2DRISTI:NASAGRAI凝視點