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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 5 第五天
Invocation in swastikasana - Body, breath and mind have to be gathered together for the class. Yoga is Union. The easiest way to bring body and mind together is to adjust the sitting position – place your palms either side of the body and raise your trunk upwards. One part of the brain is involved to raise the spine, another part of the brain has to observe this action, to check whether it has been executed properly and still another part has to be responsible for maintenance of this action. Think of the brain as a multi-national company with many employees working for it – so many brain cells, so many neurons working together as a cohesive unit for you to function. Have that ichhati, that intention, to consciously bring this union between body, mind and breath, all those parts together – the breath supporting the sitting position, feel with each inhalation feel that upward rise of energy. With each inhalation and exhalation pay a kind attention to your sitting posture, so that you hold this pose together. Watch which parts of the body need your inhalation – if the dorsal is dull, inhale to move the dorsal spine in, if there is a thickness at the base of your neck, then inhale in that area to descend that downwards. A few moments of quietness to make our own observations and adjust where needed.
简易坐准备唱诵
身体、呼吸和心意都必须结合在一起并安住于当下的课堂。瑜伽就是联结。连接身心最简单的方法就是调整坐姿——将手掌放在身体的两侧,上提躯干。大脑的一部分参与脊柱上提的工作,另一部分则必须观察这个动作来检查它是否被正确地执行了,还有一部分必须负责保持住上提的动作。可将大脑看做一个拥有很多员工的跨国公司——如此众多的脑细胞,如此众多的神经元作为一个聚合单元协同工作来帮助行使大脑功能。带着那样的热情,那样的意图,有意识地将身体、心意和呼吸连接在一起,将所有部分都融为一体——呼吸会支撑坐姿,随着每次吸气感受能量的上升。随着每一次的吸气和呼气,仔细觉察你的坐姿,这样便将这个体式抱持在了一起。观察身体的哪个部位需要吸气——如果胸椎是迟钝的,吸气将胸椎内收,如果颈根处有厚重感,那么在那个区域吸气来将其向下沉。片刻的平静来自我觉察,并在有需要的部位进行调整。
Adho Mukha Virasana bolster support for front body. Arms resting. As you exhale, let your chest embrace your supports. See that there is no hardness in the diaphragm – come slightly up and use your hands to manually spread the diaphragm from centre to the sides and rest down. See if the breathing is more comfortable? Then come up and do the wrong action again so that the effect is clear, just go down and only go for the forward action and notice how the breathing becomes hard. Now again correct – come up and while the chest moves forward, the top of the stomach should not move towards the chest – diaphragm and stomach spread it from the centre to the sides and once again lay the body down. Compare.
英雄坐瑜伽身印-使用抱枕支撑身体前侧
手臂放松。呼气时,让胸部去拥抱支撑你的抱枕。注意横膈膜应当没有变硬——稍微起身,用手将横膈膜从中间向两侧展开,然后在抱枕上放松下来。观察呼吸是不是更顺畅了?然后起身再做一次错误的动作来观察经调整所获得的明显效果,只是俯身向下,并且只是做出向前移动的力,观察呼吸是如何变得困难了。现在再做一次正确的——起身,当胸腔向前移动时,腹部顶端不要移动向胸腔——横膈膜和腹部从中间向两侧展开,再一次俯身下来。对比一下。
When you inhale which part of the body is moving and how? When you exhale which part of the body is moving and how? (Breath was moving in the back body).
When we stand in tadasana the chest is free and it can open for the breath to move freely there. When we go for any forward bend, the chest cannot inflate because it is impeded by the legs, this naturally shifts the breath to the back body.
当你吸气时,身体的哪个部位在移动,是怎样移动的?当你呼气时,身体的哪个部位在移动,是怎样移动的?(气息在身体后侧移动)。
当我们站在山式中时,胸腔是自由的,它可以打开从而让气息自由地进出。当我们做任何前屈体式时,胸腔不能扩张,因为它受到了腿部的阻碍,自然会将气息转移到身体后侧。
Repeat AMVirasana and diaphragm adjustment. Here she spoke of a question received from one of the participants who is recovering from Covid. They were finding that when lying in supine positions, the breathing was worse. Abhi explained that the lungs, the chest, the intercostal muscles are so tired, that you should not further load them. Same for a beginning student with asthma – the muscles are so tight that stretching them over a bolster in supine poses will make them tighter still. Whereas in AMVirasana the diaphragm is soft and supported, feel how the chest itself softens and the entire back body is available for your breath. The air sacs in your back and side trunk are free.
再做一次英雄坐瑜伽身印调整横膈膜。
她(阿碧伽塔)在这里讲起了一位参加课程的学员的提问,这位学员正处于新型冠状病毒感染的恢复当中。
他们发现当仰卧时,呼吸会更困难。阿碧解释说,肺部、胸腔、肋间肌都已经非常疲惫了,不应该再给它们增加负担。同样,对于一个患有哮喘的初学者来说,肌肉非常僵紧,在仰卧体式中躺在抱枕上去伸展会使肌肉变得更加紧绷。而在英雄坐瑜伽身印中横膈膜是柔软且有支撑的,感受胸腔自身是怎样变得柔软的,并且整个身体后侧都可以为气息提供空间。背部和躯干两侧的肺泡是自由的。
Tadasana Here the chest is fully free so observe how the breath comes to this area.
山式-这里胸腔是完全自由的,所以观察气息是如何进入这个区域的。
Urdhva Hastasana - Now compare – where was the breath moving in AMVirasana and where do you feel it moving in urdhva hastasana? (I could feel the breath moving in the front top chest) – have a few breaths to fully experience this. Spread the arms sideways and spread the chest along with the arms from the centre to the sides -now where and how is the breath moving? (it mobilize was moving from the centre of the chest towards the arms).
手臂上举式-现在对比一下——英雄坐瑜伽身印中气息在哪里移动,而手臂上举式中又感觉到它在哪里移动?(我能感觉到气息在胸腔上端的前侧移动⑧)——通过几个呼吸来充分体验下这个感觉。手臂伸展向两侧,胸腔与手臂一起从中心向两侧伸展——现在气息正在哪里移动,以及如何移动?(它从胸腔中心向手臂两侧移动)。
⑧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。
Urdhva Hastasana palms facing forwards the location of the breath is again different?
手臂上举式-掌心朝向前方
气息所在的位置又有不同了吗?
Garudasana arms Find out how the breath is now moving horizontally. If you want to be clear on the difference, once again raise the arms up and experience that clear contrast of vertical movement in Urdhva Hastasana and horizontal movement in Garudasana.
鹰式-手臂
体会气息现在是如何在水平移动的。如果你想搞清楚哪里不同,再次上举手臂,体验手臂上举式中气息的垂直运动和鹰式中气息的水平运动之间的鲜明对比。
Utkatasana (wall if required) The legs pull the lungs downwards, but the arms are pulling them upwards - observe how this once again changes the breathing pattern.
幻椅式-如果需要可以靠墙
双腿将肺部向下拉,而双臂将肺部向上拉——观察这一切是如何再次改变呼吸模式的。
The variety of postures we learn is not just to put the body through its full range of movements, but also it creates all these different types of breath. This is not just the case with asana – the breath is constantly changing in all situations– how do we breathe when we are angry? Happy? Relaxed? Passionate? When we walk up a hill it’s different– and when we reach the top of the hill and we take the last few steps of the climb, the breath is different still.
我们学习的各种体式不仅仅是为了让身体进行全方位的运动,而且还创造了所有这些不同类型的呼吸。这不仅发生在体式中——呼吸在所有的情况下都在不断变化——当生气时我们如何呼吸?开心时呢?轻松时呢?充满激情时呢?当我们走上一座小山时,呼吸是不同的——当我们即将到达山顶,登上山顶的最后那几步,呼吸更不一样了。
When we open a bottle top that is very tight, how do we breathe? Do we inhale to open it? NO! When power is required, we have to exhale. We have to understand and study all these different aspects of the breath and this is where props are such a gift to us. If we are in Kapotasana or Dwi Pada Viparita Dandasana unsupported, can we watch the breath? But once we take the support of the chair we can stay and observe freely.
当我们打开一个很紧的瓶盖时,我们怎么呼吸?我们会随着吸气打开它吗?不!当需要能量时,我们必须呼气。我们必须理解和研究呼吸的所有不同方面,这也是辅具成为给我们的馈赠的意义所在。如果我们在无支撑的鸽子式或双腿内收直棍式中,我们能观察呼吸吗?可一旦我们有了椅子做支撑,我们就可以保持在体式中并自由地观察呼吸了。
Trikonasana – Go to the pose and watch where the breath touches. We found it was touching the top rib freely, but little or no breath in the bottom rib because this area was constricted so that the air sacs were crushed and could not take in the breath. We tend to reach down with the hand in such a way that the top rib hits up and the lower waist shrinks upward into the body. Come up and repeat – this time, rather than reaching with the right hand as you go down, you are going to exhale and reach down with the right hip and the bottom waist corner and now watch the breathing (this could now clearly be felt circulating in the bottom side trunk area, amazing!!). Repeat on left side, in exaggerated wrong manner and then repeat descending from the lower left hip / waist / rib.
三角伸展式
进入体式,观察气息触碰到了哪里。我们发现它自由地触碰着上肋,但几乎没有或者完全没有触碰到下肋,因为这一区域被压缩了,以致肺泡因被挤压而无法吸入气息。我们通常会倾向于以提着上肋且下腰部向上收缩进身体的方式落手向下。起身再做一次——这一次,不要用右手带着躯干向下,而是随着呼气,用右髋和腰部底端的夹角带领着向下落,现在观察呼吸(现在可以明显感觉到靠近地面一侧躯干区域的呼吸循环,太棒了⑨!!)。换左侧再做,先用夸张的错误方式做一遍,然后用渐次从左髋/腰部/肋骨向下落的方式做一遍。
⑨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。
So as students of yoga we need to be clear that a physical mistake extends into the plane of the breath also. Also, recall any situation in yoga or normal life when you were unable to breathe (choking sensation or swallowing water drowning sensation when you were learning to swim? ) When the breathing is restricted, can your mind be calm?? So understand the mental / emotional plane is also affected.
所以作为瑜伽的学生,我们需要清楚的是,身体上的错误也会延伸到呼吸层面。同样,回想一下在瑜伽或正常生活中任何你无法呼吸的情况(学习游泳时体验到的窒息感、呛水或溺水感?)当呼吸受到限制时,你的头脑能平静吗??所以要理解心意/情绪层面也会受到影响。
Parsvakonasana – Exhale and go down. Now like in the urdhva hastasana earlier, because the top arm is extended up, feel how the breath extends into that area in parsvakonasana.
侧角伸展式
随着呼气,向下。就像刚刚在手臂上举式中一样,因为上方的手臂是伸展向上的,那么去感受在侧角伸展式中气息是如何拓展到那个区域的。
Uttanasana to chair – Spread the shoulders so that no part of the shoulder impinges on the neck. When you move the back body to the front body, do not become narrow – maintain the width that God has given you and then go for the back body moving to the front body. 6 cycles of breath here. Shoulders wide and thighs apart. When you come up notice the state of the eyes and brain (they felt quiet). Those who felt pain or had some other distraction would have been unable to observe the breathing – the Hatha Yoga Pradipika states – ‘Where the breath moves, there the mind moves’ So when I asked you to exhale and move the back body down to the front body, your mind went to that location – in this way for pranayama we have to learn to bring together body and breath.
加强前屈伸展式-使用椅子
展开双肩,使肩膀的任何部分都不会妨碍到颈部。当身体从后侧向前侧移动时不要变窄——保持神赋予你的宽度,然后再将身体后侧向身体前侧移动。在这里做6个呼吸的循环。双肩展开,大腿彼此远离。当起身时观察眼睛和大脑的状态(它们变得安静⑩)。那些感到疼痛或有其他分心干扰的人是无法观察到呼吸的——《哈达瑜伽之光》中提到“哪里有气息活动,哪里就有心意活动⑪”。所以当我让你们呼气并将身体后侧向下移动带向身体前侧时,你的心意也就移动到了那里——为了按照这种方式习练调息法,我们就必须学习将身体和呼吸连接在一起。
⑩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。
⑪译者按:此句的中文翻译参考《哈达瑜伽之光》王志成和灵海的译本,该句出自第四章三摩地第24节,全句为:“心意和气息的结合肯定就像牛奶和水的混合。哪里有气息活动,哪里就有心意活动;哪里有心意活动,哪里就有气息活动”。
Go down normally – here most of us have learnt to arch back over the bolster, with the head reaching first, as it is looking for the security of reaching the support.
像平常一样躺下——这里我们大多数人都学会了凹着背落到抱枕上,而头会先落下来,因为它在寻找触及支撑物的安全感。
Come up and this time, come down onto the forearms and go down with THE BOTTOM DORSAL MOVING AWAY FROM THE WAIST - head should be the last to reach (you may feel a little hunched, but shoulders can be adjusted afterwards) Observe the breathing.
起身,这一次先用小臂撑住身体,然后用胸椎底端远离腰部的方式落下躯干——头部应该是最后落下来的(你可能会感到有些耸肩驼背,但肩膀可以稍后进行调整)
Compare and contrast – come up again and go down with the chest open, back curved in and head going first – Is the difference clear? It was very clear, breathing was much tighter and harder and the pose felt more stressful.
比较和对比——再一次起身,带着胸腔的打开落下,凹着背部,头部先落下来——区别明显吗?非常明显,呼吸变得更紧、更困难,体式感觉也更紧张。
Final time go down with bottom dorsal moving AWAY from the waist. Diaphragm is softer, breathing is better.
最后一次,胸椎底端远离腰部落下躯干。横膈膜更柔软,呼吸更顺畅。
The area between your outer chest corner and the shoulder – you have to learn to use the breath to widen and spread in that area. Be an artist – how an artist will make those strokes to create a masterpiece – in that manner inhale such that you reach that patch, notice how the sides of the chest moves, receives and responds to the inhalation.
胸腔外侧的角和肩膀之间的区域——你必须学会利用呼吸来让那个区域拓宽和展开。像艺术家一样——艺术家是如何用画笔一下下地勾勒出一幅杰作的——就以那种方式吸气,这样就可以接触到那一小块区域,留意胸腔的两侧是如何随着吸气移动、接收和回应的。
Take the arms out to the sides. Inhale and divide the breath so that half spreads from the centre to the right lung and half from the centre to the left lung. We have already learnt how you can change the path the breath takes in the body by adjusting the arm position.
将手臂放到身体的两侧。吸气并将气息分为两半,一半从胸腔的中心扩展向右肺,一半从胸腔的中心扩展向左肺。我们已经学习过如何通过调整手臂的姿势来改变气息进入身体的路径。
Arms over the head folded. See how we have developed the sensitivity to feel each change in the breath.
双手互抱手肘举过头顶。体会我们如何已经培养了这种觉知,去感受呼吸中的每一个变化。
Janu Sirsasana head supported X 2 each side so that we can observe the breath. As you exhale, move the sides of the diaphragm forwards. Right leg is bent and you will notice right side of your body bulges, it is convex and left side of your body shrinks and is concave. Can you exhale in such a manner that you shift the contents of the body from the right to the left. Here she gave an extremely clear demonstration from behind of this shift. On the second attempt we observed in Urdhva Hasta Janu Sirsasana how the misalignment has already begun to set in. From Urdhva hasta itself, press the right knee down and shift the contents from the right to the left then move forward into the pose. Feel how now breath can circulate more evenly on both sides, head down, sides of the diaphragm moving forwards and then exhale as though I had put a heavy weight on your dorsal, move straight down there as if receding away from that weight.
头碰膝式-头部有支撑
每侧做两次,这样我们可以观察呼吸。呼气时,移动横膈膜两侧向前。右腿是弯曲的,你会注意到身体的右侧是膨出的,是外凸的,而身体的左侧收缩着,是内凹的。你能以这种方式呼气吗,即通过呼气使身体的内容物从右侧向左侧移动吗?这里她(阿碧伽塔)从后面给出了一个非常清晰的这种移动的演示。在再次做这个体式的时候,我们观察到了在头碰膝手臂上举中这种不对位是怎样已经开始出现的。从手臂上举式中,压右膝向下并将身体内容物从右向左移动,然后移动向前进入体式。感受现在气息如何能够更均匀地在躯干两侧循环,头向下,横膈膜两侧移动向前,然后就好像我在你胸椎上压了一个重物似的来呼气,径直向下移动,就好像在逐渐远离那个重物一样。
You cannot neglect the breath for asana, you cannot neglect the body for pranayama.
不能忽视体位法中的呼吸,不能忽视调息法中的身体。
If you stay in Janu Sirsasana with that misalignment, you can’t breathe and your brain will send urgent signal to come out.
如果不正位地保持在头碰膝式中,你便不能呼吸,而且大脑会发出退出体式的紧急信号。
Sirsasana take any support that you need to be comfortable and stable. Guruji has said that inversions done properly are the elixir of life – even if you only stay for 2 minutes, inversions are an invaluable opportunity to come into a state of presence. If there is fear in the pose, come down and go to the wall – please do not add to your quotient of fear at this time. Respecting the demands of this time is sensitivity and you have your whole life to learn to balance in sirsasana! It should be as natural as standing on your feet – use SKILL not STRENGTH no muscular effort. Raise the outer upper arms UP, raise the inner upper arms UP to match the height of the outer upper arms. Roll the groins inward and ASCEND the thighs, hips, ankles upwards. The spine has to hold you, the legs have to hold you. If the heat comes into the face, head, brain, this means you are holding yourself there with willpower – this is not correct, please come down and go to the wall. While adjusting the rest of the body, do not shake the brain. A calm feeling in the brain. From your ears to the shoulder blades there has to be a tremendous space, ascend up! Make the bones longer but flesh quiet.
头倒立
采用任何能够让你在体式中保持舒适和稳定的辅助方式。Guruji曾经说过正确的倒立体式是长生仙药——即使只保持2分钟,倒立也是你进入当下状态的宝贵机会。如果你在体式中存在恐惧,退出体式去到墙边——现在请不要再增加恐惧系数。此时此刻的需要就是敏感性,请尊重它,你有一生的时间来学习在头倒立中保持平衡!它应该像你用双脚站立时一样自然——使用技巧而不是力量,不要使用肌肉的蛮力。上提大臂的外侧,上提大臂的内侧使其与大臂外侧的高度相匹配。转腹股沟向内并上提大腿、髋、脚踝。脊椎必须支撑你稳定在体式中,双腿也必须支撑你稳定在体式中。如果面部、头部、大脑开始发热,这意味着你在用意志力将自己保持在那里——这是不正确的,请下来,到墙边去。调整身体其他部位时,不要摇晃大脑。大脑中应当是平静的感觉。从耳朵到肩胛骨必须有一个很大的空间,上提!让骨骼变长,但肌肉和皮肤要平静。
AMVirasana
英雄坐瑜伽身印
Chair Sarvangasana - it’s okay to be dependent! Take the support of the chair and see how it nurtures your sarvangasana. A prop is a wonderful manifestation of a friend! A good friend gently whispers in your ear when something is amiss in your appearance. In the same way let the chair inform your pose– where there is unevenness between the contact of one side of the body and the chair and the other side of the body, the chair has to whisper in your ear. The back which is touching the seat of the chair should not push the seat heavily downwards, the entire back body has to rub upwards on the chair.
椅子上的肩倒立
我们是可以使用有支撑的方式做体式的!使用椅子来辅助,观察它是如何滋养你的肩倒立的。一个辅具就是一位朋友的美妙化身!当你的外表有欠妥当时,一位好朋友会在你耳边轻声的善意提醒。同样地,让椅子帮你了解体式——当身体一侧与另一侧和椅子的接触中存在不均衡的地方,椅子都得在你耳边轻声提醒。与椅座接触的背部区域不应用力向下推椅座,整个背部要摩擦着椅子向上提。
Savasana - Watch your waist, watch your buttocks – why is one side wide, one side narrow? Watch your back, your upper back, your upper, upper back – are they away from the neck? A mother does not only pay heed to the child which is accomplished, she is more concerned about the child that needs her support. In the same way, when you adjust your shoulder blades, don’t just pay heed to the part which moves. The upper, upper shoulder blade is not moving, don’t neglect it. Even though they’re not really mobile, take them in. Gently elongate the skin on the back of the arm GENTLY - subtle adjustments. Elongation of the muscles is relaxing for them – this way the brain diffuses into the body. Asmita – ego (The second of the five afflictions Patanjali lists) ego and self-identity have naturally faded away as the brain diffuses into the body. Breath softer, eyes looking deep into the chest. Eyes, ears, nose, tongue, feet – let them all just fade away from the brain.
挺尸式
观察腰部,观察臀部——为什么一侧宽一侧窄?观察背部,观察上背部,上背部的上背部——它们远离颈部了吗?母亲不会只关心有成就的孩子,她会更关心需要她支持的孩子。同样,当你调整肩胛骨时,不要只关注移动的部分。肩胛骨顶端的顶端没有动,不要忽视它。即使它们真得不能动,也要把它们收进去。轻轻拉长手臂背面的皮肤,轻轻地——细微的调整。拉长肌肉是在让它们放松——这样大脑便蔓延到身体中。自我感(Asmita⑫)——自我(帕坦加利列出的五种痛苦中的第二种),当大脑蔓延到身体中时,自我和自我认同便会自然消散。更柔和地呼吸,眼睛深深地向内看向胸腔。眼睛、耳朵、鼻子、舌头、脚——让它们通通从大脑中消散。
⑫译者按,帕坦伽利在《瑜伽经》中列举了引起痛苦(klesha)的五种citta vrtti。它们是:Avidyā忽视或无知(即无明),asmitā自我感(即我执),rāga依恋、沉迷或激情(即执着),dvesa厌恶(或厌弃),abhinivesa恐惧死亡(本能地迷恋世俗生活和物质享乐而恐惧死亡将夺走这一切,即不安全感)。
此处参考《瑜伽之光》中文译本,译为“自我感”。
翻译:马佳勋、姚阳
审校:Susie Chan
特别感谢Susie老师提供志愿服务
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