16小時前勝利呼吸法，能+量收束法，凝視法：“八支串聯(lián)瑜伽”的三大基石在起頭“八支串聯(lián)瑜伽”練習(xí)之前，有一個很是要緊的重點要注重：它并不是印度式的有氧運動！那種健康，有力而美麗的身材，只不過是小副產(chǎn)物罷了 。在“八支串聯(lián)瑜伽”系統(tǒng)里頭，有一些基本技巧可以把體育鍛煉轉(zhuǎn)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 。這些個精細(xì)的技巧，比那些練健美的還更重要 。練這些個看不見的才算是瑜伽！而“八支串聯(lián)瑜伽”中，有下面所開列這些個看不見的重點要練：1 。勝利呼吸法2 。能+量收束法3 。凝視法4 。串聯(lián)動作5 。體位法Ujjayi，Bandha and Drishtis make the foundation of Ashtanga Vinyasa YogaBefore you start your Ashtanga Yoga practice there is one very important point to mention: AshtangaVinyasa Yoga is not hindu aerobics!A healthy，powerful and beautiful body is merely an unimportant side effect of Ashtanga Yoga.There are some fundamental techniques in the Ashtanga Yoga system which transform a physicalexercise into a spiritual practice.Tools which can help you enter a mystic world in which Prana，the universal energy，can be felt anddirected consciously.These subtle techniques are much more important than the powerful body workout.Yoga is what you cant see!This invisible foundation of Ashtanga Yoga is based on the following aspects:Ujjayi Pranayama (= breathing) Ujjayi Pranayama is a special breathing technique. It is a method to getunlimited access to Prana (=universal energy)....Bandha Bandha names a technique which works like a valve for Prana (= Energy)....Drishti Drishti is a point of gaze or focus....Vinyasa Vinyasa means union between breath and movement....Asana Asana is the most visible part of the Ashtanga Yoga practice and is commonly known as the"Yoga position". ...勝利呼吸法勝利呼吸法是一獨特的呼吸技巧與方法，它接通了無窮的生命能（宇宙能+量） 。演練此法，最先就可感覺出身體發(fā)熱 。雖據(jù)說依這種呼吸術(shù)，可以起拙火溶化方圓的冰雪 。但這技巧卻也給了你足夠內(nèi)涵能+量，來應(yīng)付那些彷佛不成能的體能要求 。作出難度大度的瑜伽體位，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她們足夠的生命能 。勝利呼吸法乃透過鼻孔緩慢的呼吸：約四到5個心跳距離吸氣，并約四到5個心跳距離吐氣 。這樣在你喉嚨孕育發(fā)生低柔溫以及的聲音，就像內(nèi)涵海洋的浪濤拍岸聲，隨著呼吸升沉著 。只要諦聽這一節(jié)拍，你便能沉靜地飄浮過整個瑜伽套路 。此法將成為你識別鍛煉品質(zhì)的最好指標(biāo)，過于短促地呼吸聲，表示做的過于猛烈，反之，過于疲軟無力的呼吸聲，則表示其時過于散漫了 。把剛，柔，快，慢間，操縱得恰如其分，即可進入動禪的境界 。Ujjayi Pranayama (= breathing)Ujjayi Pranayama is a special breathing technique. It is a method to get unlimited access to Prana(=universal energy).Performing it，heat may be your first sensation. Its said，that by this breathing，Yogis can create enoughheat to melt snow around them. But this technique also gives you inner energy to master impossibleseeming physical efforts. Doing demanding Yoga positions can bee just seen as an result of an hugeamount of muscular stamina. But the muscular system gets it s energy for this stamina from Prana andUjjayi Pranayama gives this Prana to them.Ujjayi breathing means breathing slowly through your nostrils -about 4 to 5 heartbeats in and about 4 to5 heartbeats out. Doing this you create a soft and gentle sound in your throat，just like the waves of aninner ocean floating to the coast You hear the same sound inhaling and exhaling. Just listen to thisrhythm. You can ride on it gently through your entire practice of Ashtanga Yoga.The Ujjayi Pranayama will become a guide to tell you about the quality of your practice. A too forcefulbreathing may point you to a too forceful practice - . a too sleepy and unfocused to an too sleepy andunfocused practice. Keeping the right balance between hard and soft，fast and slow means going inmoving meditation.能+量收束法（以下略稱收束法）“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 。瑜伽哲學(xué)中說，人的精細(xì)體有（三）脈，有（七）輪 。所以，微妙的收束法要成就，很顯然是肉體動作并不是主角，重心卻在純粹的心力貫注上 。為控制差別內(nèi)氣，而有差別的收束法 。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 。會陰收束法會陰收束法，意指骨盤腔底層肌肉的收縮 。會陰收束法，導(dǎo)氣到脊椎結(jié)尾的海底輪 。會陰收束法，讓你與“地大”元素保持 。會陰收束法，賞給你堅固性與穩(wěn)定性 。起頭學(xué)會陰收束法，可以一方面像忍屎兒一樣收縮肛門，一方面像忍小便一樣收縮尿道 。但不錯的位置，卻在前后陰之間 。這需要長時間去揣摩，所以初學(xué)者只要夾肛縮臀即可 。若要進一步了解會陰肌群，則可練習(xí)凱格爾運動 。這是凱格爾大夫為產(chǎn)后婦女設(shè)計，用來調(diào)整骨盤腔底層肌肉的動作 。這套訓(xùn)練包括小便時，多次剎時停止，再撒尿的動作來鍛煉會陰肌群 。剛起頭要集中在會陰是很難的，而且收束法不容易持久，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 。收腹收束法收腹收束法，系指在呼氣吸氣時，收小腹讓胸腔孕育發(fā)生真空而言 。它的梵文字面意思是“奔騰” 。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”元素保持 。收腹收束法，賞給你輕安且?guī)湍憬捣亓?。收腹收束法，保護你的下違，拉伸脊骨并且防止下違過度的后彎 。起頭學(xué)收腹收束法，可以依下面所開列練習(xí)：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，伸開肋骨 。就像要吸氣一樣，但不讓空氣進來 。如此，胸部就會孕育發(fā)生真空，肚子便深度上提 。接續(xù)停止呼吸，再吸腹貼脊，深入去體會這動作 。直至憋不住了，才起頭吸氣，并放松腹部 。如果這樣練起來已輕松愉快了，就能夠在呼吸之間，插手這種讓胸腔真空的動作，但不需太極端只要輕微的做即可 。請注重，練收束法時腹部肌肉是松軟的，一點也沒有使力 。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，從頭到尾要幾回再三的運用此法，尤其是詭計讓身體懸空的時辰 。..BandhaBandha names a technique which works like a valve for Prana (= Energy).The Yoga philosophy describes Nadis (= energy channel) and Chakras (= energy centres) in the subtlebody. So it is clear that Bhanda indicates a very fine technique，only partly achieved by physical actionbut mainly by pure concentration. There are some different Bandhas for different regulations in thepranic flow. For Ashtanga Vinyasa Yoga this two are most important: Mulabandha and UddiyanaBanda.MulabandhaMulabandha means contracting the pelvic floor.Mulabandha leads the energy to the lower end of your spine -to Muladhara Chakra.Mulabandha connects you with earth-energy.Mulabandha gives you firmness and steadiness.You can learn Mula Bandha on the one hand by contracting the anus as if you want to stand from goingto the toilet，on the other hand by contracting the genital sphincter like inhibiting peeing. The properposition of Mulabandha is just between this two actions. It needs some time to get the necessaryawareness of the perineal muscles. So in beginning just contract your anus. If you need an additionalhelp to get more focus of your perineal muscles use an technique named after Keigel. He invented it forwoman after childbirth to tune their pelvic floor again. His training is done while urinating by engagingthe perineal muscles to stop the flow of urine and releasing it a view times.In the beginning it is hard to keep concentration and Mulabandha may waver but with practice you willbe able to hold it for your entire Ashtanga Yoga session.Uddiyana BandhaUddiyana Bandha means suck in the lower abdomen by creating an vacuum in your chest whilebreathing in and out.Translated wordly Uddiyana Bandha means "flying upward".Uddiyana Bandha arises the Prana upward in your Spine.Uddiyana Bandha connects you with air-energy.Uddiyana Bandha gives you lightness and helps you to come over gravity force.Uddiyana Bandha also protects your lower back，keeping the spine long and preventing against toomuch backward bending in the lower back.To learn Uddyana Bandha you can tag on the following exercise: Breath completely out and press eventhe last bit of the air out of your lungs. Place your hands on your knees.Then 關(guān)上 your throat while expanding your chest. Just like trying an inhalation but not letting any air inthrough your throat. Through this method an vacuum in your chest is created an your abdomen will besucked in deeply. Hold your breath this way for a while trying to get your belly even deeper in and to getmore feeling of the action. Before the next inhalation swallow once and release your belly first. If youare completely conformable with this technique you can start and try creating such an vacuum，onlyslighter，during breathing. Please notice，that absolutely no muscular contraction in the abdomen isneeded for this Bandha.With practice Uddiyana Bandha will become very natural. It just happens more and more all the timeduring your practice. -Especially when you try to lift your body up in the air.能+量收束凝視法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過騖 。由意守外景導(dǎo)向內(nèi)涵的集中 。經(jīng)典上有九個凝視點：1 。鼻尖二 。印堂（兩眉之間，第三眼）3 。肚臍眼4 。拇指5 。手6 。大腳趾7 。右眺8 。左眺9 。仰望天空DrishtiDrishti is a point of gaze or focus. Drishti mainly means not looking ato an external object but moredrawing your consciousness away from the distractions around you，to one point of view. A point fromwhere your concentration is directed inwards.Classically there are nine Drishtis: Nasagrai Drishti = tip ofthe noseBroomadya Drishti / Ajna Chakra Drishti = third eyeNabi Chakra Drishti = navelAngusta Ma Dya Drishti = thumbHastagrai Drishti = handPadahayoragrai Drishti = big toeParsva Drishti = far to the rightParsva Drishti = far to the leftUrdhva Drishti / Antara Drishti = up to the sky串聯(lián)動作串聯(lián)（串聯(lián)），意指呼吸跟動作間的聯(lián)合 。每個動作都是由呼氣或吐氣所動員 。你移動的時間，等于你呼吸的時間 。身體依從這自然的節(jié)拍 。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)碼 。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 。（這些個數(shù)碼名稱列于網(wǎng)頁上的“體位 - 串聯(lián) - 指南”）因此八支瑜伽成為一樣很是精確的練習(xí) 。始末以套路體式格局做同樣的動作組，有兩個杰出的理由：◎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 。所以你可想像透過古老的八支瑜伽練習(xí)，這種能+量的打擊，其力量有何等的大！成千累萬的瑜伽行者幾千年來天天都鍛煉同樣的動作！借著瑜伽練習(xí)，你便可感遭到所進入的這一能+量場 。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 ?！蛱焯煲韵嗤拇涡颍嗤膭幼骶毩?xí)，會讓你的腦筋特另外厭離 。所以就不會還費心思于要操練什么，如此才容易進入動禪 。盡管住呼吸控制法，收束法，凝視法，串聯(lián)動作及體位法，而不要起妄念！練習(xí)八支串聯(lián)瑜伽時，并不是所有來自以及歸回站立姿勢的串聯(lián)動作都要做 。雖然按這體式格局唱數(shù)，但在所有姿勢之間，甚至相同卻擺布差別邊的姿勢之間，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(xì)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(xì)字表示）◎如你所知，在本瑜伽系統(tǒng)中有許多的串聯(lián)動作，而體位姿勢僅作短暫的逗留 。這對于來自其他差別瑜伽派另外人，有時會感覺奇怪 。她們可能想說：“為什么看見的老是體位法之間的這些個串聯(lián)動作？”這實在是有所曲解！咱們并不是在體位之間插入串聯(lián)動作，而是串聯(lián)動作中做體位 。體位等于串聯(lián)動作流暢套路中的定格暫停 。1 。許多體熱系透過這串聯(lián)動作孕育發(fā)生 。咱們了解，人的身體就像玻璃，冷卻的玻璃不勝一折即碎，但在高溫?zé)讼聟s很容易彎它 。同樣道理，在身體無足夠溫度下要做瑜伽姿勢，便容易拉傷 。有時在八支瑜伽計數(shù)系統(tǒng)中，由吸氣起頭后接兩個串聯(lián)動作 。若動作太長無法一次吸氣或吐氣完成，有時只接一個 。那樣通例會造成紊亂，所以請注重：每一串聯(lián)動作以吸氣或吐氣起頭演練，但有時會延長較多次呼吸 。那種增長的呼吸也是傳統(tǒng)系統(tǒng)的一部分 。（在“體位 - 串聯(lián) - 指南”中，以括號列示）八支瑜伽是一很是簡化的系統(tǒng)，所有進入及離開一體位都未稱名，只唱喊數(shù)碼 。所以腦筋不消掛念名稱問題 。每一數(shù)碼表示一個新的串聯(lián)：一個新動作與一個吸氣或吐氣的配合 。傳統(tǒng)上都以下面所開列極其崇高的梵文數(shù)目字表示：EKAM = 1 DVE = 2 TRINI = 3 CATVARI= 4 PANCHA = 5 SAT= 6 SAPTA = 7 ASTAU = 8NAVA = 9 DASA = 10 EKADASA = 11 DVADASA = 12 TRAYODASA = 13 CHATURDASA = 14PANCADASA = 15 SODASA = 16 SAPTADASA = 17 ASTADASA = 18 EKONAVIMSATIH = 19VIMSATHI = 20 EKAVIMSATIH = 21 DVAVIMSATIH = 22 TRAYOVIMSATIH = 23CATURVIMSATIH = 24 PANCAVIMSATIH = 25 SOVIMSTIH = 26 SAPTAVIMSATIH = 27ASTAVIMSATIH = 28VinyasaVinyasa means union between breath and movement. Every movement is lead by an inhalation or exhalation. Thetime you move，is the time you breathe. Your body follows this natural rhythm.In the tradition of Ashtanga Vinyasa Yoga every Yoga-Posture (=Asana) is entered and left in an certain definedorder of Vinyasa movements - counted through from standing to standing. So every Asana has an defined numberof Vinyasa movements to enter and to leave it. (This Numbers are named in the Asana-Vinyasa-Guide on this webpage.) So Ashtanga Yoga becomes a very precise practice. Always doing the same movements with two goodreasons: Yogis believe that there is an energy field penetrating everything. Every action done influences thisenergy field. So you can imagine how powerful the energetic impingement through the ancient Ashtanga Yogapractice is. Thousands of Yogis doing the same movements every day for some thousand years! -You can feel thisenergetic field you enter with your Yoga practice. A field strong enough to carry you on and on from vinyasa tovinyasa right through your practice.Doing every day the same movements in the same order is extraordinary boring for your mind. So it cant bedistracted to much by what you are doing and you enter easily an moving meditation - only Pranajama，Bandha，Drishti，Vinyasa and Asana but no thinking!During the practice of Ashtanga Vinyasa Yoga not all of the Vinyasa movements from and back to the standingposition are done. - They are just counted this way - But between all positions，and even between the differentsides of one position there are some certain Vinyasa movements. Normally up and back to the downward facingdog position. (For detail just have a look to the Asana-Vinyasa-Guide on this web page the Vinyasa movementsdone are printed in bold letters，the ones just for counting are narrow lettered.) As you see，there are lots ofVinyasa movements in the Ashtanga Yoga practice and only short periods of static during the Asanas (= Yogapositions). People coming from other Yoga styles sometimes fell strange with this. They may think: "Why arethere all this Vinyasas between the Asanas?" But this feeling is based on a misunderstanding. In Ashtanga Yogawe dont do Vinyasas between Asanas，but Asanas between Vinyasas. The Asanas are pauses between the steadyflow of Vinyasa. Lots of heat is created through this Vinyasa movements. The Ashtanga Yogi sees the humanbody like glass. If you want to bend glass while it is cold，it will break. But if you get glass hot enough it will bendeasily. The same it is with the human body. If you want to do Yoga positions with no heat，you might hurtyourself.Sometimes in the counting system of Ashtanga Yoga there are two following Vinyasas both lead by an inhalation.Or one Vinyasa which has an too long movement for only one inhalation or exhalation. That often leads toconfusion. So notice: Every Vinyasa has one inhalation or exhalation to LEAD the position but sometimes somemore breathing to do it. Those additional breathings are as well part of the traditional system. (In the AsanaVinyasa-Guide they are printed in brackets.)Ashtanga Yoga is a very simple system，so all the Vinyasas to enter and leave an Asana (from standing tostanding) are not named but just counted through. So the mind has no names to worry about. Every numberindicates an new Vinyasa，an new movement in union with an inhalation or exhalation. The counting traditionallyis performed in the holy language of Sanscrit:EKAM = 1 DVE = 2 TRINI = 3 CATVARI= 4 PANCHA = 5 SAT = 6 SAPTA = 7 ASTAU = 8NAVA = 9 DASA = 10 EKADASA = 11 DVADASA = 12 TRAYODASA = 13 CHATURDASA = 14PANCADASA = 15 SODASA = 16 SAPTADASA = 17 ASTADASA = 18 EKONAVIMSATIH = 19VIMSATHI = 20 EKAVIMSATIH = 21 DVAVIMSATIH = 22 TRAYOVIMSATIH = 23CATURVIMSATIH = 24 PANCAVIMSATIH = 25 SOVIMSTIH = 26 SAPTAVIMSATIH = 27ASTAVIMSATIH = 28

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