一想到你在关注我就忍不住有点紧张
5月7-13日,Abhijata为美国的艾扬格瑜伽习练者在ZOOM上开展了以“联结的力量”为主题的7日线上课程,以下是该课程笔记分享。
本文已获得Eastern Yoga的Tamara Hockey授权翻译及免费向艾扬格瑜伽习练者分享。
该7日线上课程笔记会在本公众号及艾扬格瑜伽官网持续更新。
The Power of Unity
「联结的力量」7日线上课程
Abhijata 阿碧伽塔
Day 3 第三天
Swastikasana Invocation - Sit straight, raise yourself up and sit tall. From the front of your armpits ascend up. Asana is a ‘seat’ – it needs to be comfortable to give you freedom. Demo from side – Top of the shoulder blades have to be descended down and the back armpit has to be coiled from the back to the front. We mentioned yesterday armpits are the storehouses of energy. You get a certain sharpness to bring your mind into the present the first Yoga Sutra is – atha yoganusasanam – NOW begins the exposition of yoga. This NOW is auspicious. “A brooding mind has dull shoulder blades” Activating the shoulder blades bring you to the NOW. Receive the inhalation and see the exhalation go – the breath is what separates between life and death, have gratitude for this auspicious breath. A state of alert passivity.
简易坐准备唱诵
坐直,将自己向上提起并坐高。从腋窝的前侧上提。体式就像一个“座位”,想要让体式为你带来自由,它需要是舒适的。从侧面演示——肩胛骨顶端要向下沉,腋窝后侧要卷动着从后向前。我们昨天提到腋窝是能量的储存站。你获得一种锋利感从而使心意安住于当下。《瑜伽经》中的第一句经文是——atha yoganusasanam——现在开始讲解瑜伽。这个现在是吉祥的。“忧思之人的肩胛骨是迟钝麻木的”。激活肩胛骨可以把你带回到当下。迎接吸气,目送呼气——呼吸就是生与死的边界,感激这吉祥的气息吧,一种警觉又被动的状态。
AMVirasana Let the abdominal area move forward and spread the diaphragm from the centre to the sides.
英雄坐瑜伽身印-让腹部区域向前移动,并将横膈膜从中心向两侧伸展。
Tadasana Observe the width of pelvis.
山式-观察骨盆的宽度。
Observe how access to the legs and feet is diminished without support of the floor – they are lacking sharpness – watch this in following 3 poses.
观察在没有地板支撑的情况下双腿和双脚的使用如何减弱了——它们正在失去锋利感——在接下来的3个体式中观察这个现象。
Supta Tadasana
仰卧山式
Urdhva Prasarita Padasana
上伸腿式
Jathara Parivartanasana straight legs
卧扭转式-直腿
Something is amiss! Same problem in inversions. Understand that the legs don’t work alone to straighten – whole structure - legs, pelvis and hips have to work as a team to generate firm, straight legs. To understand this stability of the hips we will work with belts – as many as you have, 4 ideally – but if only 2 then 1 around the hips and 1 around the shins, 3rd belt if available around the thighs. Bend the knees slightly to cinch the belt tighter in and then straighten.
有什么地方出了问题!出现了与倒立体式中同样的问题。要明白,双腿不是仅靠自己来伸直的——需要依赖整个结构——双腿、骨盆和髋部必须作为一个团队来工作,从而呈现出坚实、笔直的双腿。为了理解髋部的这种稳定性,我们将使用伸展带——越多越好,最好4条——但如果你只有2条,那么1条绑在髋部,1条绑在小腿,还有第3条的话绑在大腿。稍微地弯曲膝盖来拉紧伸展带,然后伸直双腿。
Supta Tadasana with belts Open and stretch the back of your legs. When the hips are reinforced into the body you get firmness in the legs. Use your exhalations to deflate the thighs, like air being let out of tyres until they become flat. Maintain that level of deflation when you inhale and then with the next exhalation, deflate further.
仰卧山式-使用伸展带
打开并伸展腿的后侧。当髋部被稳固在身体里时,双腿就会变得结实。用呼气来使大腿下沉,就像放空轮胎中的气使它变平一样。吸气时保持这个下沉的水平,随着下次呼气,将大腿下沉更多。
Urdhva Prasarita Padasana with belts (health conditions do with back of legs against the wall) Move the hips towards each other and with your exhalations imagine that the outer thighs and outer hips are being sucked downwards into the ground. More control over the legs? UPP becomes a seat as we become more comfortable in the pose. Guruji said “I am neither a slave of my body, nor a slave of my mind”. We do not yet have this mastery and mind and body control us rather than the other way round.
上伸腿式-使用伸展带(如有健康问题,将腿后侧靠墙来做这个体式)
将髋内收靠近彼此,呼气时,想象大腿外侧和髋部外侧被吸着沉向地面。能更多地控制双腿了吗?当我们在体式中变得越来越舒适时,上伸腿式就变成了一个座位。Guruji曾说“我既不是身体的奴隶,也不是心意的奴隶。”我们还没掌握这种能力,心意和身体仍然控制着我们,而不是我们控制着心意和身体。
Anantasana with belts (without raising the leg) so that the lower hip is pushed into the body while she continued her discourse. Extend the inner legs and pound the top hip down for the legs to lengthen.
毗湿奴式-使用伸展带(不抬起腿)
就在她(阿碧伽塔)继续说话的时候,下侧的髋部被推进了身体④。伸展腿的内侧,向下击打上方的髋部从而使双腿拉长。
④译者按:此处应为笔记作者的个人感受,并非阿碧老师的引导词。
Tadasana with belts Back edge and front edge of pelvis belt should be parallel. The neighbour of the hip is the groins. Place a 4 folded blanket between the legs.
山式-使用伸展带
伸展带在骨盆后侧和前侧应彼此平行。髋部的邻居是腹股沟,在两腿之间放一条四折的毛毯。
Supta Tadasana with belts and 4 fold blanket Use your exhalations to deflate the front thighs and extend the back thighs towards the heels. Maintain the deflation on the inhalation. Pranayama detour – as you exhale abdomen deflates, maintain abdominal deflation and inhale and notice how the rib cage moves. Compare with the previous attempt where there was no blanket – see how it gives a sense of ease and comfort in the groins. To prevent the groins becoming tense we have to learn to keep the groins moving away from each other but the hips moving towards each other – here the belts and the blanket teach this action and feel the ease in the groins this creates.
仰卧山式-使用伸展带和四折的毛毯
伴随呼气使大腿前侧下沉,并伸展大腿的后侧向脚跟。吸气时要保持大腿前侧的下沉。这里插一句调息法—当呼气时腹部下沉,保持腹部的沉降并吸气,观察肋腔是如何移动的。与之前没使用毛毯时的做法对比,观察毛毯如何给腹股沟带来放松和舒适感。为了防止腹股沟变得紧张,我们要学会让腹股沟远离彼此,但髋部靠近彼此。在这里,伸展带和毛毯教会我们找到了这个力,并感受到了由这个力所创造出的腹股沟的轻松感。
Urdhva Prasarita Padasana with belts and 4 fold blanket Along with the exhalation draw the blanket down to the floor, take a few breaths this way – exhale and draw the blanket downwards, synchronise.
上伸腿式-使用伸展带和四折的毛毯
随着呼气,拉动着毛毯去向地面,像这样呼吸几次——呼气,拉动着毛毯向下,并让呼气和下拉的动作同步。
Chaturanga Dandasana leg work with belts and 4 fold blanket (do NOT lift up) toes anchored and palms placed beside the chest. In order to lift the thighs and knees connect from your hips to the outer ankles, groins to the inner ankles X 2 Middle buttock down. Can you see how this brings the refinement, the flow to the action so that it is not aggressive muscular grip? Did this not make your legs beautiful?? (it did!!) Beginners poses may need the brute force, but no true asana is like that – no asana is done with aggression or anger – a smooth flow to the legs, a yogi understands the flow of this universal force so that he is in harmony with nature.
四肢支撑式-使用伸展带和四折的毛毯(不要抬起身体)
脚趾固定住,手掌放于胸腔两侧。为了提起大腿和膝盖,我们要连接髋部向脚踝外侧,连接腹股沟向脚踝内侧,将这个动作重复2次。臀部中段向下。你能看到这样做带来的改善吗?力中的流动让这个体式不再是一个激进的肌肉紧收,这样做难道没让你的双腿变美吗?(确实变美了⑤!!)初学者练习体式或许需要用蛮力,但真正的体式并非如此——没有任何体式是带着激进或愤怒完成的——应当有一股平稳顺畅的流通过双腿,瑜伽士理解这种宇宙力量的流动,因此能与自然和谐相处。
⑤译者按:此处应为笔记作者的个人感受,并非阿碧老师的引导词。
Remove belts from bottom belt upwards.
由底端的带子开始向上逐一解开伸展带。
If we can understand these actions in simple asanas – groins apart and hips closer – arm balances, back bending, inversions, forward bends are all going to become your friends. Human mind creates divisions. Corona Virus creates an opportunity to bring us back together. The same energy flows in all of us, the same breath, the same air is shared by all of us – humans, animals, trees. Understand the flow of energy.
如果我们能在简单的体式中理解这些力——腹股沟分开且髋部靠近——那么手平衡、后弯、倒立、前屈这些体式都将成为你的朋友。人类的心意创造了分别,但冠状病毒为我们创造了一个重新联结的机会。我们所有人体内都流淌着同样的能量,同样的气息,我们所有人都分享着同样的空气——人类、动物、树木。要理解能量的流动。
Virasana
英雄式
Ardha Parsvottonasana hands to wall or chair Left groin to left hip and right groin to right hip and the hips have to come towards each other – if the right ankle or shin is bulging to the right, hip has not moved in, hit the right outer shin IN and press the inner foot to the floor. Maintain the hip inward but move the groin outward towards the hip (move feet wider, right foot to the right side, left foot to the left if you are not able to access this action). “Groins AWAY hips CLOSER” If you get back pain or have gynaecological issues you need this action in twistings – if the groins harden, abdominal organs harden and there is strain, so keep the groins separate and abdomen softer.
半加强侧伸展式-手推墙或放在椅子上
左侧腹股沟去向左髋,右侧腹股沟去向右髋,两侧髋部要相互靠近——如果右脚踝或小腿向右侧膨出,说明髋部还没有收进去。将右小腿外侧向内收并将脚的内缘压向地面。保持髋部向内,但腹股沟向外去向髋部(如果无法做出这个力,可以将双脚间距离变宽,右脚向右侧移动,左脚向左侧移动)。“腹股沟远离,髋部靠近”。如果背痛或有妇科问题,你需要在扭转体式中做出这个力——如果腹股沟变硬,腹部器官也会变硬并且有紧张感,所以要保持腹股沟分开,腹部会变得更加柔软。
Parivrtta Trikonasana at wall After turning you should be facing the wall. Groins AWAY hips IN and turn. Outer shin, outer calf cut IN. Spread the buttock bones away from each other and TURN without dropping the back hip – right hip and left hip in one line, have that precision. Groins AWAY hips IN, groins AWAY hips IN!!
三角扭转式-在墙边练习
扭转身体后应面朝墙壁。腹股沟远离,髋部靠近然后转动。胫骨外侧、小腿肚外侧向内切,让坐骨分开远离彼此,扭转时不要让后方腿一侧的髋部掉下来——右侧髋部和左侧髋部对齐在一条直线上,做到那样的精准。腹股沟远离,髋部靠近!腹股沟远离,髋部靠近!
Prone Parivrtta Ardha Chandrasana Lie down on front body and take the right leg across the body right foot, right hip in one line and the foot raised on brick / block / blanket. Left foot on skirting board / brick / blanket so the hip doesn’t push upward. Lift the body up and use your arms to revolve the chest and abdomen to face the floor. Bring the left side of the chest, left abdomen to rest on the floor. Exhale and turn. As if there was a weight on the right inner thigh and groin, descend DOWN towards the ground. Turn with that flow.
Asana becomes a laboratory for you to understand your own mind
俯卧的半月扭转式
俯卧,将右腿穿过身体,让右脚、右髋形成一条直线,并将右脚抬高放在瑜伽砖或毛毯上。左脚放在踢脚板、瑜伽砖或毛毯上,这样髋部便不会向上推起。抬起身体,用手臂转动胸腔和腹部朝向地面。将胸腔左侧、腹部左侧落在地板上。呼气时转动,就像一个重物放在了右大腿内侧和腹股沟上一样,将其沉向地面,伴随着这种流动去扭转。
体式成为了了解自己心意的实验室。
Parsva Upavista Konasana Raise your rib cage up and turn further with that flow, eyes soft. Bring your intention to your bottom dorsal to turn in that area. As if the belt was tied tight around your hips, keep them firm and turn.
Like Arjuna only see the ‘Eye of the bird’ precision in perception. Your intention may be to turn – but see how the flow is uneven (shows her chakra t shirt which has the chakras in a single line in the centre and how that line is turned into a zig zag when she turns). When we turn to the left, left waist goes in and right waist goes out. See that you keep them parallel.
侧坐角式
上提肋腔,并随着那样的流动转得更多,眼睛柔软。将意识带到胸椎的底端,在那个区域转动。就像有一条伸展带紧紧绑在髋部周围一样,保持髋部的稳固,然后转动。
就像阿周那在感知中精准地只看见了“鸟的眼睛”一样。你的意图可能是扭转——但是观察扭转的流动是如何的不均匀(阿碧向大家展示了她的脉轮t恤,脉轮图案在t恤的中心排列成一条直线,而当她扭转时这条线是如何扭曲的)。当我们向左转时,左侧腰向内凹了,右侧腰外凸了。要注意确保它们平行。
Janu Sirsasana right heel touching left groin As you come forward bring hips closer together and from the lower back let the flow of your body come forward. Maintain the contact of foot into the thigh to keep the hip firm and use your exhalations to flow forwards.
头碰膝式
右脚跟触碰左腹股沟。当你前屈时将两髋靠近,从下背部开始让身体自然地流淌向前。保持右脚和左大腿的接触来确保髋部的稳定,同时配合呼气让身体流淌向前。
Paschimottanasana head supported (Bolster / blanket / chair as required). Imaginary belt around the hips to keep them form, weight on the inner edges of the buttock bones, with the exhalation let the back body descend downwards and move forwards, reduce the muscular effort of the arms.
加强背部伸展式-头部有支撑(抱枕/毛毯/椅子等所需要的辅具)
想象一条伸展带绕在髋部来保持它的形态,重心落在两坐骨的内缘,随着呼气让身体后侧向下沉并向前移动,减少使用手臂的肌肉力量。
Let go of judgements and biases, the mental fabric changes - and you can feel this in the softness in efforts and tenderness in action. Forward bends are the ultimate expression of surrender. Requires faith, tenderness, valour and acceptance to surrender. Where there is no acceptance there can be no surrender. Rest on your own lap. Now is the time. Watch how the breathing becomes slower.
放下评判和偏见,心理的结构便改变了——在温柔的用力和柔和的动作中你可以感受到这一点。前屈是臣服的终极表达。臣服需要信念、柔和、勇气和接纳。没有接纳的地方是不可能有臣服的。休息在自己的大腿上。就是现在,观察呼吸是如何变得缓慢的。
Choice of twisting / supportedardha halasana / setubandha / viparita karani according to your own situation. Settle down in terms of your body, your breathing, your mind. Those in setubandha widen the middle breast area and infuse yourself with positivity, coil the armpits and you will notice how this generates that positivity. Those in half halasana from the lower back move forward and roll over towards your feet, let the sternum relax towards the back body – now is not the time for willpower. All groups adjust the head and neck so that it is elongated away from your shoulders, let the throat rest at the base of the neck. Throat shrinking effects not just the thyroid, but also the vagus nerve – much depends on the vagus nerve so use your hands to lengthen the back of the neck and skull. Revisit this often. When the adjustment is correct, you notice you can swallow your saliva easily. Observe how the breathing settles down into a rhythm - with each exhalation quieten the abdomen, anxiety causes the abdomen to harden which in turn affects the digestive system and once that goes wrong, all the other systems suffer.
Those that are feeling a beautiful calm continue, do not stay just to increase timings. Those that have come down Uttanasana - Prasarita Paddottonasana.
根据自身的情况,选择扭转体式/有支撑的半犁式/桥式肩倒立/倒箭式。让自己从身体、呼吸、心意三个层面安定下来。做桥式肩倒立的人,拓宽胸部中段的区域,给自己注入积极的能量,转动腋窝,你会发现这个动作是如何产生积极能量的。做半犁式的人,从下背部向前移动并转向双脚的方向,让胸骨放松去向身体后侧——现在不是展现意志力的时候。所有人调整头和颈部,将其拉长远离肩膀,让喉咙在颈根处休息。喉咙的收缩不仅影响甲状腺,也会影响迷走神经——而且很大程度上取决于迷走神经,所以用手拉长颈部和颅骨的后侧。 要经常观察这个区域。当调整正确时,你会发现吞咽唾液很容易。观察呼吸是如何平稳下来并进入一种节奏——伴随着每次呼气让腹部平静下来,焦虑会导致腹部变硬,进而影响消化系统,而一旦消化系统出现问题,身体所有其他系统都会受到影响。
那些感受到美妙的平静的人,继续保持,不要只是为了增加保持的时间而待在体式里。那些已经退出体式的人做加强前屈伸展式,之后做双角式。
Swastikasana back to the wall, height under the buttocks. Lean forwards and use your hands to draw buttock bones back to the wall. Don’t fight to sit tall and sharp, we have come from half halasana, let there be some softness, lumbar wide, floating ribs wide and feel the touch of your back at the wall – the wall ‘has your back’ – sit upright emotionally, not skeleto muscularly.
简易坐-背靠墙
臀下垫高。倾斜身体向前,用手将坐骨向后拉向墙壁。不要挣扎着坐高,变得锋利,我们刚从半犁式中出来,带着一些柔软,腰椎拓宽、浮肋拓宽,感受背部与墙壁的接触——墙壁在“支持你”——在情感上坐直,而不是肌肉和骨骼层面的坐直。
Ujjayi inhalation. Welcome your inhalation as a special guest. Inhale and receive your guest – if the guest is someone you love, how do you receive that guest? With open arms and a wide smile we embrace our guest. As you inhale, something inside you comes up to embrace that breath – have that exchange and then slowly exhale. With open arms receive that inhalation and hold that embrace for a while longer and then exhale softly, slowly, smoothly.
乌加依吸气
像对待一位特殊的客人一样欢迎吸入的气息。吸气并接待你的客人——如果这位客人是你爱的人,你会如何接待他/她?我们会张开双臂,笑容灿烂地拥抱我们的客人。当吸气的时候,体内的某些东西会过来拥抱那个气息——与它进行交换,然后缓慢地呼气。张开双臂,拥抱吸入的气息,与那个拥抱在一起多呆待一会儿,然后轻柔地、缓慢地、平稳地将气息呼出。
Now when it is time for your guest to leave, you don’t just open the door and throw them out. You want them to stay but you understand and accept that they must go. So after that warm embrace, say a gentle farewell to the exhalation but retain the warmth of that embrace. The guest may physically have departed, but mentally, emotionally you retain that connection and you still feel the warmth the energy of your time together. Slowly exhale.
现在是客人要离开的时候,你不会只是打开房门然后将他/她们赶走。你希望他/她们能留下来但你理解并接受他/她们必须离去。于是,在一个温暖深情的拥抱后,保留着那拥抱的温暖,轻轻地告别呼出的气息。这位客人的身体可能已经离开了,但在精神上、情感上,你仍然保持着那份连接,你仍然能感受到你们在一起时的那份温暖和能量。将气息缓缓地呼出。
Savasana. Observe the vibrations of your breath, become your own mirror and witness yourself. You get a taste of a certain state, where you just ARE – no identity, no name – glimpse the state of just being. Be in sync with the environment around you, be in sync with the vibrations around you. We love to enjoy the beauty of the outside world – now enjoy the beauty of your inner world. You are but a part of nature – the energy within you and the energy outside of you are both manifestations of that Universal Energy. With that understanding, it flows naturally that we will act and react with kindness and compassion for everyone around us.
挺尸式
观察呼吸的振动,成为自己的镜子并观照自己。你品尝到了某种状态,这种状态里你只是——没有身份、没有名字——短暂体验仅仅是存在的状态。与周围的环境合一,与周围的振动同频。我们喜欢享受外在世界的美好——现在就享受你内在世界的美好吧。你只是自然的一部分——你内在的能量和外在的能量都是宇宙能量的显现。带着这样的理解,我们在行事和应对上便自然会对身边的每一个人表现出善意和慈悲。
翻译:马佳勋、姚阳
审校:Susie Chan
特别感谢Susie老师提供志愿服务
欢迎转载本文,另请注明出处
往期推荐 ●●
长按识别二维码
微信号 : IyengarChina
电话:020-85671157
觉得内容还不错的话,给我点个“在看”呗