八支串联瑜伽(中英)

1、八支串联瑜伽目录：基本要素1.UjjayiPranayama（=breathing）胜利呼吸法2.Bandha能量收束法Drishti凝视法Vinyasa串联动作Asana体位法AshtangaMantra（OpeningInvocation）MangalaMantra（ClosingInvocation吉祥祈祷梵咒）SuryaNamaskaraA拜日式ASuryaNamaskaraB拜日式BStandingSequence立姿基本六式Padangusthasana（抓脚趾前弯式/鸵鸟式）Padahastasana（脚踏手掌前弯式/手碰脚前曲伸展式）UtthitaTrikonasana（三角式

2、/三角伸展式）和ParavrittaTrikonasana（反三角式/三角转动式）UtthitaParsvakonasana（侧弓三角式/侧角伸展式）和ParavrittaParsvakonasana（反侧弓三角式/侧角转动式）PrasaritaPadattanasanaA（展腿式I/双角式A叭喇狗A式）PrasaritaPadattanasanaB（展腿式II/双角式B叭喇狗B式）PrasaritaPadattanasanaC（展腿式III/双角式C叭喇狗C式）PrasaritaPadattanasanaD（展腿式IV/双角式D叭喇狗D式）Parsvottanasana（展胸式/侧前伸展式单

3、腿前曲加强背部伸展式）PrimarySeries第一级UTTHITAHASTAPADANGUSTHASANA手抓脚趾单腿站立伸展式/UTTHITAPARSVASAHITAARDHABADDHAPADMOTTANASANA半莲花单腿加强背部伸展式/半莲花加强前曲伸展式UTKATASANA幻椅式VIRABHADRASANAA/B战士式PASCHIMATTANASANAA双腿坐式前曲加强背部伸展式APASCHIMATTANASANAB双腿坐式前曲加强背部伸展式BPASCHIMATTANASANAC双腿坐式前曲加强背部伸展式CPASCHIMATTANASANAD双腿坐式前曲加强背部伸展式DAPURVA

4、TTANASANA反台式/后仰支架式ARDHABADDHAPADMAPASHIMATTANASANA半莲花坐单腿加强背部伸展式TRIANGMUKHAEKAPADAPASHIMATTANASANA半英雄坐单腿加强背部伸展式JANUSIRSASANAA头碰膝单腿加强背部伸展式AJANUSIRSASANAB头碰膝单腿加强背部伸展式BJANUSIRSASANAC头碰膝单腿加强背部伸展式CMARICHYASANAA圣哲玛里琪AMARICHYASANAB圣哲玛里琪BMARICHYASANAC圣哲玛里琪CMARICHYASANAD圣哲玛里琪DNAVASANA船式BHUJAPIDASANA脚交叉双臂支撑式KU

5、RMASANA/SUPTAKURMASANA龟式/卧龟式GARBHAPINDASANA子宫胎儿式KUKKUTASANA公鸡式BADDHAKONASANAA/B束角A,B式UPAVISTHAKONASANAA/B坐角A,B式SUPTAKONASANA睡角式/卧束角式SUPTAPADANGUSTHASANA/SUPTAPARSVASAHITA平躺地面手拉脚趾式UBHAYAPADANGUSTHASANA双手拉脚趾伸展式URDVAMUKHAPASCHIMATTANASANA脸朝上加强伸展式SETUBANDHASANA桥式URDHVADHANURASANA轮式/弓式PASCHIMATTANASANA双腿

6、坐式前曲加强背部伸展式FinishingSequence完成式SALAMBASARVANGASANA肩倒立式HALASANA犁式KARNAPIDASANA弯曲双腿犁式耳朵式URDHVAPADMASANA手托莲花肩倒立/上莲花肩倒立式PINDASANA手抱莲花肩倒立/胎儿式MATSYASANA莲花鱼式/鱼式UTTANAPADASANA完全鱼式/双腿伸展式SIRSASANA头肘倒立式BADDHAPADMASANA/YOGAMUDRA手拉脚趾莲花前曲伸展式/捆绑莲花前曲伸展式/闭莲式PADMASANA莲花坐立式UTPLUTHIH支撑上提莲花式MANGALAMANTRA吉祥祈祷梵咒SAVASANA摊尸

7、式/仰卧式三大基石Ujjayi,BandhaandDrishtismakethefoundationofAshtangaVinyasaYoga胜利呼吸法，能量收束法，凝视法：“八支串联瑜伽”的三大基石BeforeyoustartyourAshtangaYogapracticethereisoneveryimportantpointtomention:AshtangaVinyasaYogaisnothinduaerobics!Ahealthy,powerfulandbeautifulbodyismerelyanunimportantsideeffectofAshtangaYoga.在开始“八支串

8、联瑜伽”练习之前，有一个非常要紧的重点要注意：它并非印度式的有氧运动！那种健康，有力而美丽的身材，只不过是小副产品罢了。TherearesomefundamentaltechniquesintheAshtangaYogasystemwhichtransformaphysicalexerciseintoaspiritualpractice.ToolswhichcanhelpyouenteramysticworldinwhichPrana,theuniversalenergy,canbefeltanddirectedconsciously.在“八支串联瑜伽”体系里头，有一些基本技巧可以把体育锻炼转

9、换成灵性的操练。帮你进入能有意识的觉知及导引生命能(普拉纳，宇宙能量)的神秘世界。Thesesubtletechniquesaremuchmoreimportantthanthepowerfulbodyworkout.Yogaiswhatyoucantsee!这些精细的技巧，比那些练健美的还更重要。练这些看不见的才算是瑜伽！ThisinvisiblefoundationofAshtangaYogaisbasedonthefollowingaspects:而“八支串联瑜伽”中，有下列这些看不见的重点要练：UjjayiPranayama(=breathing)胜利呼吸法Bandha能量收束法Dri

10、shti凝视法Vinyasa串联动作Asana体位法1.UjjayiPranayama(=breathing)胜利呼吸法UjjayiPranayamaisaspecialbreathingtechnique.ItisamethodtogetunlimitedaccesstoPrana(=universalenergy).胜利呼吸法是一独特的呼吸技巧与方法，它接通了无限的生命能(宇宙能量)。Performingit,heatmaybeyourfirstsensation.演练此法，最先就可感觉出身体发热。Itssaid,thatbythisbreathing,Yogiscancreateenou

11、ghheattomeltsnowaroundthem.Butthistechniquealsogivesyouinnerenergytomasterimpossibleseemingphysicalefforts.虽据说依这种呼吸术，可以起拙火溶化周遭的冰雪。但这技巧却也给了你足够内在能量，来应付那些似乎不可能的体能要求。DoingdemandingYogapositionscanbeejustseenasanresultofanhugeamountofmuscularstamina.ButthemuscularsystemgetsitsenergyforthisstaminafromPran

12、aandUjjayiPranayamagivesthisPranatothem.作出高难度的瑜伽体位，在在要耗用大量的肌肉精力。而肌肉系统获取精力所需能量即来自生命能，且胜利呼吸法就能给他们足够的生命能。Ujjayibreathingmeansbreathingslowlythroughyournostrils-about4to5heartbeatsinandabout4to5heartbeatsout.胜利呼吸法乃透过鼻孔缓慢的呼吸：约四到五个心跳间隔吸气，并约四到五个心跳间隔吐气。Doingthisyoucreateasoftandgentlesoundinyourthroat,justl

13、ikethewavesofaninneroceanfloatingtothecoastYouhearthesamesoundinhalingandexhaling.这样在你喉咙产生低柔温和的声音，就像内在海洋的浪涛拍岸声，随着呼吸起伏着。Justlistentothisrhythm.YoucanrideonitgentlythroughyourentirepracticeofAshtangaYoga.只要倾听这一节奏，你便能沉静地漂浮过整个瑜伽套路。TheUjjayiPranayamawillbecomeaguidetotellyouaboutthequalityofyourpractice.

14、此法将成为你辨认锻炼品质的最好指标。Atooforcefulbreathingmaypointyoutoatooforcefulpractice-.atoosleepyandunfocusedtoantoosleepyandunfocusedpractice.过于急促地呼吸声，表示做的过于猛烈，反之，过于疲软无力的呼吸声，则表示当时过于涣散了。Keepingtherightbalancebetweenhardandsoft,fastandslowmeansgoinginmovingmeditation.把刚，柔，快，慢间，把持得恰到好处，即可进入动禅的境界。2.Bandha能量收束法(以下简称

15、收束法)BandhanamesatechniquewhichworkslikeavalveforPrana(=Energy).“收束法”系称一项具有水闸门般的功能，用来控制生命能的技巧。TheYogaphilosophydescribesNadis(=energychannel)andChakras(=energycentres)inthesubtlebody.瑜伽哲学中说，人的精细体有(三)脉，有(七)轮。SoitisclearthatBhandaindicatesaveryfinetechnique,onlypartlyachievedbyphysicalactionbutmainlyby

16、pureconcentration.所以，微妙的收束法要成就，很显然是肉体动作并非主角，重心却在纯粹的心力贯注上。TherearesomedifferentBandhasfordifferentregulationsinthepranicflow.为控制不同内气，而有不同的收束法。ForAshtangaVinyasaYogathistwoaremostimportant:MulabandhaandUddiyanaBanda.在八支串联瑜伽中，有“会阴收束法”及“收腹收束法”两个最重要的收束法。1)Mulabandha会阴收束法Mulabandhameanscontractingthepelvi

17、cfloor.Mulabandhaleadstheenergytothelowerendofyourspine-toMuladharaChakra.Mulabandhaconnectsyouwithearth-energy.Mulabandhagivesyoufirmnessandsteadiness.会阴收束法，意指骨盘腔底层肌肉的收缩。会阴收束法，导气到脊椎末端的海底轮。会阴收束法，让你与“地大”元素连结。会阴收束法，赐给你坚固性与稳定性。YoucanlearnMulaBandhaontheonehandbycontractingtheanusasifyouwanttostandfromg

18、oingtothetoilet,ontheotherhandbycontractingthegenitalsphincterlikeinhibitingpeeing.开始学会阴收束法，可以一方面像忍大便一样收缩肛门，一方面像忍小便一样收缩尿道。TheproperpositionofMulabandhaisjustbetweenthistwoactions.但正确的位置，却在前后阴之间。Itneedssometimetogetthenecessaryawarenessoftheperinealmuscles.Soinbeginningjustcontractyouranus.这需要长时间去揣摩，

19、所以初学者只要夹肛缩臀即可。IfyouneedanadditionalhelptogetmorefocusofyourperinealmusclesuseantechniquenamedafterKeigel.若要进一步了解会阴肌群，则可练习凯格尔运动。Heinventeditforwomanafterchildbirthtotunetheirpelvicflooragain.这是凯格尔医生为产后妇女设计，用来调整骨盘腔底层肌肉的动作。Histrainingisdonewhileurinatingbyengagingtheperinealmusclestostoptheflowofurinea

20、ndreleasingitaviewtimes.这套训练包括小便时，多次瞬间停止，再排尿的动作来锻炼会阴肌群。inthebeginningitishardtokeepconcentrationandMulabandhamaywaverbutwithpracticeyouwillbeabletoholditforyourentireAshtangaYogasession.刚开始要集中在会阴是很难的，而且收束法不易持久，但长时间的练习之后，你便可不难地优游在整个瑜伽套路之间了。2)UddiyanaBandha收腹收束法UddiyanaBandhameanssuckinthelowerabdomen

21、bycreatinganvacuuminyourchestwhilebreathinginandout.收腹收束法，系指在呼气吸气时，收小腹让胸腔产生真空而言。TranslatedwordlyUddiyanaBandhameansflyingupward.它的梵文字面意思是“飞跃”。UddiyanaBandhaarisesthePranaupwardinyourSpine.UddiyanaBandhaconnectsyouwithair-energy.UddiyanaBandhagivesyoulightnessandhelpsyoutocomeovergravityforce.Uddiyan

22、aBandhaalsoprotectsyourlowerback,keepingthespinelongandpreventingagainsttoomuchbackwardbendinginthelowerback.收腹收束法，把生命能提升汇入你的脊骨。收腹收束法，让你与“风大”元素连结。收腹收束法，赐给你轻安且帮你克服重力。收腹收束法，保护你的下背，拉伸脊骨并且防止下背过度的后弯。TolearnUddyanaBandhayoucantagonthefollowingexercise:开始学收腹收束法，可以依下列练习：Breathcompletelyoutandpresseventhelas

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

24、inandtogetmorefeelingoftheaction.Beforethenextinhalationswallowonceandreleaseyourbellyfirst.Ifyouarecompletelyconformablewiththistechniqueyoucanstartandtrycreatingsuchanvacuum,onlyslighter,duringbreathing.吐气，彻底把肺部残余的空气都排清。两手放在膝盖上，然后锁住喉头，张开肋骨。就像要吸气一样，但不让空气进来。如此，胸部就会产生真空，肚子便深度上提。继续停止呼吸，再吸腹贴脊，深入去体会这动作。

25、直到憋不住了，才开始吸气，并放松腹部。如果这样练起来已轻松愉快了，就可以在呼吸之间，加入这种让胸腔真空的动作，但不需太极端只要轻微的做即可。Pleasenotice,thatabsolutelynomuscularcontractionintheabdomenisneededforthisBandha.请注意，练收束法时腹部肌肉是松软的，一点也没有使力。WithpracticeUddiyanaBandhawillbecomeverynatural.Itjusthappensmoreandmoreallthetimeduringyourpractice.Especiallywhenyoutryt

26、oliftyourbodyupintheair.长时间的练习之后，收腹收束法将会变成你的一部分。在你做套路练习时，从头到尾要一再的运用此法，尤其是企图让身体悬空的时候。3.Drishti能量收束凝视法Drishtiisapointofgazeorfocus.Drishtimainlymeansnotlookingatoanexternalobjectbutmoredrawingyourconsciousnessawayfromthedistractionsaroundyou,toonepointofview.Apointfromwhereyourconcentrationisdirectedi

27、nwards.凝视法是指注视或集中在一点上。它不仅注视外景，而且更重要的是要心不外骛。由意守外景导向内在的集中。ClassicallytherearenineDrishtis:经典上有九个凝视点：NasagraiDrishti=tipofthenose鼻尖BroomadyaDrishti/AjnaChakraDrishti=thirdeye印堂（两眉之间，第三眼）NabiChakraDrishti=navel肚脐眼AngustaMaDyaDrishti=thumb大拇指HastagraiDrishti=hand手PadahayoragraiDrishti=bigtoe大脚趾ParsvaDris

28、hti=fartotheright右眺ParsvaDrishti=fartotheleft左眺UrdhvaDrishti/AntaraDrishti=uptothesky仰望天空4.Vinyasa串联动作Vinyasameansunionbetweenbreathandmovement.串联（串联），意指呼吸跟动作间的联合。Everymovementisleadbyaninhalationorexhalation.Thetimeyoumove,isthetimeyoubreathe.Yourbodyfollowsthisnaturalrhythm.每个动作都是由呼气或吐气所带动。你移动的时间，

29、等于你呼吸的时间。身体依从这自然的节奏。inthetraditionofAshtangaVinyasaYogaeveryYoga-Posture（=Asana）isenteredandleftinancertaindefinedorderofVinyasamovements-countedthroughfromstandingtostanding.SoeveryAsanahasandefinednumberofVinyasamovementstoenterandtoleaveit.（ThisNumbersarenamedintheAsana-Vinyasa-Guideonthiswebpage

30、.）在八支串联瑜伽的传统里，每一瑜伽姿势（体位）的进入及离开都以排定的某些动作串联起来，一动一动的唱喊数字。所以，每一体位都有设定好的若干串联动作组来进入或离开。（这些数字名称列于网页上的“体位-串联-指南”）SoAshtangaYogabecomesaveryprecisepractice.Alwaysdoingthesamemovementswithtwogoodreasons:因此八支瑜伽成为一样非常精确的练习。始终以套路方式做同样的动作组，有两个良好的理由：*Yogisbelievethatthereisanenergyfieldpenetratingeverything.Everya

31、ctiondoneinfluencesthisenergyfield.瑜伽行者相信有一个能量场浸透万物。所做每一动作，皆会影响此一能量场。SoyoucanimaginehowpowerfultheenergeticimpingementthroughtheancientAshtangaYogapracticeis.所以你可想像透过古老的八支瑜伽练习，这种能量的冲击，其力量有多么的大！ThousandsofYogisdoingthesamemovementseverydayforsomethousandyears!成千上万的瑜伽行者几千年来每天都锻炼同样的动作！Youcanfeelthisene

32、rgeticfieldyouenterwithyourYogapractice.借着瑜伽练习，你便可感受到所进入的这一能量场。AfieldstrongenoughtocarryyouonandonfromVinyasatoVinyasarightthroughyourpractice.就透过练习，磁场就强到够你一个串联接一个串联不断的向前行。*Doingeverydaythesamemovementsinthesameorderisextraordinaryboringforyourmind.每天以相同的次序，相同的动作练习，会让你的头脑特别的厌离。Soitcantbedistractedto

33、muchbywhatyouaredoingandyouentereasilyanmovingmeditation-onlyPranajama,Bandha,Drishti,VinyasaandAsanabutnothinking!所以就不会还伤脑筋于要操练什么，如此才容易进入动禅。只管住呼吸控制法，收束法，凝视法，串联动作及体位法，而不要起妄念！DuringthepracticeofAshtangaVinyasaYoganotalloftheVinyasamovementsfromandbacktothestandingpositionaredone.练习八支串联瑜伽时，并非所有来自和返回站立

34、姿势的串联动作都要做。Theyarejustcountedthisway-Butbetweenallpositions,andevenbetweenthedifferentsidesofonepositiontherearesomecertainVinyasamovements.Normallyupandbacktothedownwardfacingdogposition.(FordetailjusthavealooktotheAsana-Vinyasa-GuideonthiswebpagetheVinyasamovementsdoneareprintedinboldletters,theon

35、esjustforcountingarenarrowlettered.)虽然按这方式唱数，但在所有姿势之间，甚至相同却左右不同边的姿势之间，都有某些配合的串联动作。通常推回来“狗向下式”(下犬式)。(详细内容请看网页上的“体位-串联-指南”，所作串联动作以粗体字表示，只唱数的，以细字表示)Asyousee,therearelotsofVinyasamovementsintheAshtangaYogapracticeandonlyshortperiodsofstaticduringtheAsanas(=Yogapositions).如你所知，在本瑜伽体系中有许多的串联动作，而体位姿势仅作短暂的停

36、留。PeoplecomingfromotherYogastylessometimesfellstrangewiththis.这对来自其他不同瑜伽派别的人，有时会感觉奇怪。Theymaythink:WhyarethereallthisVinyasasbetweentheAsanas?Butthisfeelingisbasedonamisunderstanding.他们可能想说：“为什么看到的总是体位法之间的这些串联动作？”这实在是有所误解！InAshtangaYogawedontdoVinyasasbetweenAsanas,butAsanasbetweenVinyasas.我们并非在体位之间插

37、入串联动作，而是串联动作中做体位。5.Asana体位法TheAsanasarepausesbetweenthesteadyflowofVinyasa.体位等于串联动作流畅套路中的定格暂停。LotsofheatiscreatedthroughthisVinyasamovements.许多体热系透过这串联动作产生。TheAshtangaYogiseesthehumanbodylikeglass.Ifyouwanttobendglasswhileitiscold,itwillbreak.Butifyougetglasshotenoughitwillbendeasily.我们了解，人体就像玻璃，冷却的

38、玻璃不堪一折即碎，但在高温烧炙下却很容易弯它。Thesameitiswiththehumanbody.IfyouwanttodoYogapositionswithnoheat,youmighthurtyourself.同样道理，在身体无足够温度下要做瑜伽姿势，便容易拉伤。SometimesinthecountingsystemofAshtangaYogatherearetwofollowingVinyasasbothleadbyaninhalation.有时在八支瑜伽计数系统中，由吸气开始后接两个串联动作。OroneVinyasawhichhasantoolongmovementforonly

39、oneinhalationorexhalation.若动作太长无法一次吸气或吐气完成，有时只接一个。Thatoftenleadstoconfusion.Sonotice:EveryVinyasahasoneinhalationorexhalationtoLEADthepositionbutsometimessomemorebreathingtodoit.那样通常会造成紊乱，所以请注意：每一串联动作以吸气或吐气开始演练，但有时会延长较多次呼吸。Thoseadditionalbreathingsareaswellpartofthetraditionalsystem.(intheAsanaVinya

40、sa-Guidetheyareprintedinbrackets.)那种增加的呼吸也是传统系统的一部分。(在“体位-串联-指南”中，以括号列示)AshtangaYogaisaverysimplesystem,soalltheVinyasastoenterandleaveanAsana(fromstandingtostanding)arenotnamedbutjustcountedthrough.Sothemindhasnonamestoworryabout.八支瑜伽是一非常简化的系统，所有进入及离开一体位都未称名，只唱喊数字。所以头脑不用挂念名称问题。Everynumberindicatesa

41、nnewVinyasa,annewmovementinunionwithaninhalationorexhalation.每一数字表示一个新的串联：一个新动作与一个吸气或吐气的配合。ThecountingtraditionallyisperformedintheholylanguageofSanscrit:传统上都以下列神圣的梵文数目字表示：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我跪拜在大师的莲花足下发现自我，觉悟幸福超越计较，行如丛林中的医者平静污浊尘世中的妄想您是神的化身灵性光芒在众生头顶发亮人肩下手拿鉴别之剑转轮有如无穷无尽的时光对祂发出神圣的有如贝壳之音我伏拜致敬praytothelotusfeetofthesupremeGuruwhoteachesthegoodknowledge,showingthewaytoknowingtheselfawakeninggreathappiness;whoisthed

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

45、divinesound)-tohim,Iprostrate.OmTheprayerofMangalaMantraattheendoftheAshtangaVinyasaYogasystemsendslove,lightandpeaceoutintotheworld.结束八支串联瑜伽的吉祥祈祷梵咒系统是为了送出爱、光及和平给这个世界。MangalaMantraOmSvastiprajabhyahaparipalayantamNyayenamargenamahimahishahaGobrahmanebhyahashubamastunityamLokahsamastahsukhinobhavantu

46、OmshantishantishantiLetprosperitybeglorified-让成功获得荣耀letrulers,(administrators)ruletheworldwithlawandjustice让统治者用法律与公平治理世界letdivinityanderuditionbeprotectedletallbeeingsbehappyandprosperous.-tohim,Iprostrate.让神学及知识被保护让全部生灵顺心喜乐对祂我伏拜致敬八支串联瑜伽练习的第一步拜日式ASuryaNamskarameansprayertothesun.SuryaNamskara的意思是向太

47、阳祈祷。ItisyourentrancetotheVinyasasystemofAshtangaYoga.这是进入八支串联瑜伽的入口。Hereitiswhereyousettherhythmoftheentirepractice.此亦是设定您整个练习的律动。TheentirepracticeofAshtangaVinyasaYogaarejustanextensionorvariationofthesefirstmovements.整个八支串联瑜伽的练习只是此第一个动作的变化与延伸。EveryAshtangaYogapracticestartswith5roundsofSuryaNamaska

48、raA.八支串联瑜伽的拜日式A练习均循环5次。ASANA:SuryaNamaskaraA(=sunsalutation)-fromAshtangaVinyasaYogaPractice体位法：拜日式A-八支串联瑜伽练习LrdhvMukilliSrmlAs：HiAdhkMukhnSvaeihsjtuUttKiiasaii：）BASURYANAMASKARAA拜日式A拜日式AVINYASA:9串联动作数：9DRISTI:ANGUSTAMADYA,NASAGRAI,NABICHAKRA,BROOMADHYA凝视点：ANGUSTAMADYA,NASAGRAI,NABICHAKRA,BROOMADHYA

49、repeat5times重复：5次（IN）thumbhandsup（吸气）拇指（凝视点）手上抬（EX）noseUTTANASANA（呼气）鼻子UTTANASANA（IN）thirdeyeheadup3（吸气）第三眼头上抬（EX）noseCHATURANGADANDASANA（呼气）鼻子CHATURANGADANDASANA（IN）thirdeyeURDHVAMUKHASVANASANA（吸气）第三眼URDHVAMUKHASVANASANA（EX）navelhipsup6（呼气）肚脐臀部向上5次呼吸（IN）thirdeyejump,headup7（吸气）第三眼跳，头上抬（EX）noseUTTAN

50、ASANA8（呼气）鼻子UTTANASANA（IN）thumbhandsup9（吸气）拇指手上抬-（EX）noseSAMASTHITIH-（呼气）鼻子SAMASTHITIH八支串联瑜伽练习的第二步拜日式BSuryaNamaskaraB-OneofthemostbeautifulpartsinAshtangaVinyasaYogaPractise.拜日式B-是八支串联瑜伽练习最漂亮动作之一。SuryaNamaskaraBisthefirstvariationoftheflowyoualreadyhaveestablishedthroughSuryaNamaskaraA拜日式B是在经由拜日式A基础

51、建立后的第一个流动变化。EveryAshtangaYogapracticecontinueswith5roundsofSuryaNamaskaraB,after5roundsofSuryaNamaskaraA.八支串联瑜伽在拜日式A练习循环5次后，练习拜日式B练习循环5次。ASANA:SuryaNamaskaraB-fromAshtangaVinyasaYogaPractice体位法：拜日式B-八支串联瑜伽练习LlllUia土III#：吐1$亍；口却、鲁】1歳XUlK打弭31订U3；）,flll討ViThUti罷Ml鱼CkJiUm阳J砂1）轴（1諸$011訓El电ihvj)iiikJihAvi

52、n田祖JiAiihcMufehagyogog【丽nwi厨RSURYANAMASKARAB拜日式B拜日式BVINYASA:17串联动作数：17DRISTI:ANGUSTAMADYA,NASAGRAI,NABICHAKRA,BROOMADHYA凝视点：ANGUSTAMADYA,NASAGRAI,NABICHAKRA,BROOMADHYArepeat5times重复：5次(IN)thumbUTKATASANA(吸气)拇指(凝视点UTKATASANA(EX)noseUTTANASANA(呼气)鼻子UTTANASANA(IN)thirdeyeheadup3(吸气)第三眼头上抬(EX)noseCHATUR

53、ANGADANDASANA(呼气)鼻子CHATURANGADANDASANA(IN)thirdeyeURDHVAMUKHASVANASANA5（吸气）第三眼URDHVAMUKHASVANASANA（EX）navelADHOMUKHASVANASANA（呼气）肚脐ADHOMUKHASVANASANA（IN）thumbVIRABHADRASANA-rightlegfront（吸气）拇指VIRABHADRASANA-右脚向前（EX）noseCHATURANGADANDASANA（呼气）鼻子CHATURANGADANDASANA（IN）thirdeyeURDHVAMUKHASVANASANA（吸气）第

54、三眼URDHVAMUKHASVANASANA（EX）navelADHOMUKHASVANASANA（呼气）肚脐ADHOMUKHASVANASANA（IN）thirdeyeVIRABHADRASANA-leftlegfront（吸气）第三眼VIRABHADRASANA-左脚向前（EX）noseCHATURANGADANDASANA（呼气）鼻子CHATURANGADANDASANA（IN）thirdeyeURDHVAMUKHASVANASANA13（吸气）第三眼URDHVAMUKHASVANASANA（EX）navelhipup5BRADHOMUKHASVANASANA（呼气）肚脐臀部向上5次呼吸

55、ADHOMUKHASVANASANA（IN）thirdeyejump,headup15（吸气）第三眼跳，头上抬（EX）noseUTTANASANA16（呼气）鼻子UTTANASANA（IN）thumbUTKATASANA17（吸气）拇指UTKATASANA-（EX）noseSAMASTHITIH-（呼气）鼻子SAMASTHITIH立姿基本六式SixsimpleFundametalAsanas（standingpositions）buildthefundamentforAshtangaVinyasaYogaPractice.简易基本六式（立姿系列），奠定了八支串联瑜伽练习的根基。Padangus

56、thasana（抓脚趾前弯式）Padahastasana（脚踏手掌前弯式）UtthitaTrikonasana（三角式）和ParavrittaTrikonasana（反三角式）UtthitaParsvakonasana（侧弓三角式）和ParavrittaParsvakonasana（反侧弓三角式）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:八支串联瑜伽系统的基本六式（常被称为立姿系列），系由下列六个简易站立姿势所组成：Infact,thismightbeabitconfusingastheprimaryseriesalsoincludessomestandingAsanasatitsbeginning.事实上，会让人有点困惑，因为第一级套路开头也包括有若干其他的站立姿势。Anyway,thesix

58、fundamentalAsanasarerightatthebeginofeveryAshtangaYogapractice.Nomatterhowadvancedyouare,after5roundsofSuryaNamaskaraAandByoustartwiththefundamentalAsanas.尽管如此，这立姿基本六式就排在每一套路的一开头。不管您已多高深，做完五遍的拜日式A与B之后，紧接着就要练此基本六式。Hereitis,whereyoucarrytherhythm,youhavesetupinSuryaNamaskaraAandB,inaflowfromAsanatoAsa

59、na.就是这样，掌握自拜日式A与B所建立下来之畅流节奏，一个体位接一个体位的练。Withthissolidbasisyouareperfectlypreparedtoenterwhichserieseveryouareuptopractice（primaryseries,intermediateseries,advancedseries）.有了坚稳的下盘，你才有充分的准备得以进入你所练的套路（基本套路、中级套路、或高级套路）。PADANGUSTHASANA抓脚趾前弯式鸵鸟式VINYASA:3串联动作数：3ASANA:2体位法：2DRISTI:NASAGRAI凝视点：NASAGRAI（IN）st

60、epthelegshalfafootapart（EX）takebigtoes（IN）headup（吸气）脚分开约1/2脚板长（呼气）抓住脚大拇指（吸气）抬头(EX)headdown5BRPADANGUSTHASANA2(呼气)头放下5次呼吸PADANGUSTHASANA(IN)headup(EX)holdposition(IN)comeup(EX)Samasthitih3(吸气)抬头(呼气)保持此姿势(吸气)回到站姿(呼气)Samasthitih.PADAHASTASANA脚踏手掌前弯式手碰脚前曲伸展式VINYASA:3串联动作数：3ASANA:2体位法：2DRISTI:NASAGRAI凝视点