第七天 | Abhijata为美国开展的线上课程笔记分享

Supported poses and Pranayama

有支撑的体式和调息法

Swastikasana Invocation – Learn to take ‘A step back’ - as we endeavour to see and to listen, we instinctively tense up and strain forwards – that’s how the nerves are programmed. Even though the eyes are open, learn to take the eyeballs voluntarily backwards. The entire sitting position has to be adjusted. Step back!! Go back!! Keep your chest soft. Gently bring the eyelids down to seal the eyes and join your palms. Swallow your saliva, let your throat be wet. Use your eyes to observe your sitting position from within.

简易坐准备唱诵。

学会“退后一步”——当努力去看去听的时候，我们会本能地紧张起来，身体会紧绷着向前倾——神经程序就是这样被编写的。即使眼睛是睁开的，也要学会让眼球主动地向后。整个坐姿都必须调整。退回去！！回去！！保持胸腔柔软。轻轻地将眼睑向下，闭上眼睛，然后合掌。吞咽唾液，让喉咙湿润。让眼睛从内在观察坐姿。

Today we’ll begin with Pranayama – the order of learning is asana first and then pranayama – but in our own sadhana the practice of pranayama should come first. Throughout the week we have taken the supported poses first and ended with pranayama. Despite the fact we have mainly worked with supported poses, there is still some fatigue at the end of a class, so today we will do pranayama at the start where the mind and body are still ‘fresh’

今天我们将从调息法开始——学习的顺序是先学体式，然后学调息法——但是在自我习练中，调息法的练习应该放在最前面。整个星期，我们都是先练习有支撑的体式，然后以调息法结束练习。尽管我们主要练习的都是一些有支撑的体式，但在一节课结束时仍然会有些疲劳，所以今天我们趁着头脑和身体的清明和轻盈，先做调息法。

Supta Swastikasana – vertical bolster or folded blankets and head supported. See that you are centrally placed. Spread the buttocks from the centre to the sides and move the buttocks away from the waist. See that when you adjust your chest and shoulder blades the bottom ribs have not become hard. Let the face recede towards the back of the head. Make the sides of the chest responsive to your breath and observe the inhalation spreading evenly throughout the chest area. Let the mind first feel the breath before it enters the lungs. See that the eyeballs do not rise up when you inhale – this means that the brain is sucking the air. Eyeballs down deep into the sockets. Slow steady inhalation, smooth exhalation and maintain a steady rhythm. Begin to listen to the sound of your inhalation and observing that sound, the inhalation is complete when the inhalation becomes inaudible. Exhalation slower and smoother, but not deeper.

仰卧简易盘坐-垂直放置抱枕或折叠的毛毯，头部有支撑

确保仰卧在辅助物的正中。将臀部从中间向两侧展开，并移动臀部远离腰部。观察当你调整胸腔和肩胛骨时，肋骨的下端没有变硬。让面部逐渐去向头部后侧。让胸腔两侧对气息作出呼应，并观察吸入的气息均匀地分布在整个胸腔区域。在气息进入肺部之前，让心意先感受它。确保吸气时眼球没有上移——这意味着大脑在吸入空气。眼球向下深陷在眼窝中。缓慢平稳的吸气，顺畅的呼气，保持稳定的节奏。开始倾听吸气的声音，观察那声音，当听不见吸气时，吸气就完成了。让呼气更缓慢更顺畅，而不是更深入。

Ujjayi Pranayama – Aereates the lungs and energises the whole system. Try reverse sitting position for a different experience, so that the screen, my voice is coming from behind. Sit in your choice of swastikasana, virasana or chair if needed. From the lower waist muscles, ascend up and sit tall. Bring the head down to jalandhara bandha and see that the eyes also release downwards. Do not make the back rigid, spinal muscles pliable but spinal column firm. Upper back skin descending downwards and tailbone ascended upwards. Anterior spine lifted higher than back spine.  Inhale, slight pause to relift the contents of the chest and exhale, followed by a supplementary exhalation to complete that exhalation breath – note that this is not a viloma exhalation. Deep inhalation without strain – brain quiet, diaphragm, ribs quiet and maintaining the diaphragm grip, no sudden collapse as you exhale. Normal breaths between cycles. 4 or 5 cycles.

乌加依呼吸控制法

让气息充盈肺部，使整个系统充满能量。试着调换坐姿而获得不同的体验，让屏幕，我的声音都是从你的背后传来的。坐在自行选择的简易坐、英雄坐或者椅子上（如果需要的话）。从腰部下侧的肌肉开始上提，并坐高。低头做收颌收束法，确保眼睛也是放松向下的。不要让背部僵硬，脊柱肌肉是柔软的，但脊柱是坚实的。上背部皮肤向下，尾骨向上。脊柱前侧提得高一些高过脊柱后侧。吸气，稍停顿一下，再一次上提胸腔中的内容物；呼气，伴随一次补充性的呼气来完成这次呼气的呼吸练习——注意，这不是间断呼吸控制法的呼气。没有压力地深吸气-大脑平静，横膈膜、肋骨平静，保持横膈膜的收紧，不要在呼气时突然坍塌。两个循环之间自然呼吸。做4或5个循环。 

Repeat supta swastikasana 2nd cross of legs, option for horizontal bolster. Gently press the skin of the abdominal organs and let the inhalation start from the pelvic girdle. As you inhale the top of the naval should come into line with the bottom of the naval. Inhale smoothly, slowly, rhythmically spreading the ribs sideways with the breath. Locate the top corner between the breastbone and collar bones and let the breath move in that area. See that the diaphragm does not suddenly collapse, maintain the grip and a gradual release of the breath to maintain a steady rhythm. Normal breaths between cycles, about 6 cycles of ujjayi.

再做一次仰卧简易盘坐-双腿交盘，选择抱枕水平方向放置。

轻压腹内器官的皮肤，让吸气从骨盆带开始。吸气时，肚脐顶端与底端应该在一条直线上。随着平稳、缓慢、有节奏地吸气，将肋骨向两侧展开。找到胸骨和锁骨之间的上角位置，让气息去向那里。确保横膈膜没有突然塌陷，保持住横隔膜的收紧，一点点地释放气息以保持稳定的节奏。两个循环之间自然呼吸。大约做6个循环的乌加依呼吸。

Savasana flat on the floor - do not take too much height for the head. No modification of the breath now – involuntary breaths. Facial skin, facial muscles soft, let the eyes move inwards and ears receptive. Observe the changes in your normal breathing. Savasana is considered an intermediary step, a threshold between sleep and samadhi. It may appear simple, but it is one of the most difficult asanas to do properly – when it is understood, it refreshes the cells of your body. It is more rejuvenating and restorative than sleep alone. Let the mind evenly diffuse in the body, let there be silence in body and mind. Rest in the lap of Mother Earth. Taste the silence.

挺尸式-平躺在地面上。

头下不要垫得太高。现在不要调整呼吸——自然呼吸。面部皮肤、面部肌肉柔软，让眼睛移动向内，耳朵是放松接纳的。观察自然呼吸中的变化。挺尸式被认为是一个中间步骤，是介于睡眠与三摩地之间的一个门槛。它可能看起来简单，但却是最难做对的体式之一——当它被理解时，它会使身体的细胞恢复活力。它比纯粹的睡眠更具有恢复活力和修复的功能。让心意均匀地在体内消融，让身心寂静。在大地母亲的膝上休息。品尝这寂静的味道。

Normally there would be some gap between pranayama and asana, but since we don’t have the opportunity in this format, just take a few moments to refresh – go and look out of the window for a few moments and maybe get some fresh air.

通常情况下，调息法和体位法之间要有一定的间隔，但这里没有机会这样做，我们只能花点时间来恢复一下——向窗外看一会儿，也许能呼吸点新鲜空气。

AMVirasana bolster support – don’t go for muscular stretching or extension yet. Embrace the bolster. Gentle widening sensation width of front and back body. Here she talked about pranayama and the distinction between alertness (too strong) and awareness (more diffused). ‘Pranayama is a sadhana of sensitivity’ When we wake from a night’s sleep there is a state of inertia and laziness- after savasana that dullness is not there – physical body is refreshed, even though the mental state is quiet – learn to differentiate between dullness and quietness, they are not the same. If you tend to sleep in Pranayama don’t fight it – maybe next time prepare with setubandha to keep you more alert.

英雄坐瑜伽身印-使用抱枕支撑。

现在先不要拉伸或伸展肌肉。先拥抱抱枕。柔和地拓宽躯干前侧和后侧你所感知到的宽度。她（阿碧伽塔）在这讲到了调息法，以及警觉（过于强烈）与觉知（更扩散）之间的区别。“调息法是敏感性的练习”。当我们从一夜的睡眠中醒来时，会有一种惰怠和懒散的状态——在挺尸式之后，那种呆滞迟钝就没有了——即使精神状态是平静的，身体也恢复了活力——要学会辨别迟钝和平静之间的区别，它们是不同的。如果你在调息法中想要睡觉，不要抗拒——也许下次你可以做桥式肩倒立来准备调息，那会让你更加警觉一些。

AMSvanasana approx. 3-4 mins – Rope / Wall support for hands / Head support. How do the props sustain you in the pose? Even pressure on the head – neither too much nor too little – Guruji has said that prop should be and extension of the body so maintain contact with the bolster but rest of the back ascending upwards. Maintain the pose with stability not strain.

下犬式-保持体式约3到4分钟，使用墙绳、手推墙壁或头部有支撑。

辅具如何帮助你保持在体式中？甚至是头部的压力——不要过多也不要过少——Guruji说过辅具应该是身体的一部分，是身体的延伸。所以，保持与抱枕的接触，但背部的其他部位上提。用稳定性来保持体式，而不是收紧身体。

Uttanasana head supported back of hands resting on the floor, fingers soft, toes soft. Observe how the back flows down towards the ground with the exhalation and see that it doesn’t retract on the inhalation. Recollect yesterday’s story of uttanasana – entire facial region has to fall into uttanasana, back of ears rolling downwards, don’t resist from your eyebrows, forehead, cheeks – let them all just fall to the ground.

加强前屈伸展式-头部有支撑

手背休息在地面上，手指柔软，脚趾柔软。观察背部是如何随着呼气向下流淌向地面的，确保吸气时背部没有缩回去。回忆下我们昨天对加强前屈伸展式的描述——整个面部区域必须下沉进入加强前屈伸展式，耳朵后侧转动向下，眉毛、额头、脸颊都不要拮抗——让它们全部沉向地面。

Chair Bharadvajasana – Don’t inflate the upper arms, your holding of the chair should be gentle and should allow you to let the skin of the arms flow downwards, even the elbows have to release further downwards. No aggression in the arms or fingers that are holding – if brain is aggressive, it can’t have the sensitivity to receive inputs. The prop is meant to help perceive better not just DO better.

椅子上的巴拉瓦伽式

不要让大臂的肌肉鼓起来用力，要轻轻地握着椅子，让手臂的皮肤流淌向下，甚至手肘也要更多地放松向下。手臂或握住椅子的手指不要激进——如果大脑是激进的，它就没有了敏感度来接收信息。辅具是用来帮助我们更好地感知体式，而不仅仅将体式做得更好。

Bharadvajasana I with the wall close on right side so spine is vertically aligned, not leaning (legs to left). Use the wall to judge whether both sides of the chest are level and squarely facing the wall. Do not allow opposite root of thigh to come up, stay grounded there. Wall as a mirror.

巴拉瓦伽I式-身体右侧靠近墙壁。

脊柱垂直并与墙壁平行，记住不要倾斜（双腿弯曲向左侧）。用墙壁来判断胸腔两侧是否水平，是否正对着墙壁。不要让对侧的大腿根部抬起来，大腿根部保持下压。将墙壁作为一面镜子。

Bharadvajasana I with wall behind. Wall as a physical support (not sensory support as previous version). Sternum upwards and turn.

巴拉瓦伽I式-背对墙壁。

墙壁作为一个身体层面的支撑（而不像前一个版本中是感官层面的支撑）。胸骨上提，然后转动。

Dandasana back to the wall. Draw buttock bones back to the wall so that lower back is fully supported. No strain. Raise the lower waist upwards.

手杖式-背靠墙壁。

将坐骨向后拉向墙壁，使下背部被充分地支撑。没有任何紧张。提起下腰部向上。

Dandasana soles of feet on wall. Back of the thighs, back of the knees, calf muscles have to touch the ground. Lift the bottom ribs up away from the stomach.

手杖式-脚掌推墙。

大腿后侧，膝盖后侧，小腿肌肉都要贴在地面上。将下肋上提远离腹部。

Supported Chair Navasana – calf muscles on the chair, keep the palms behind. Raise the lower back upwards. Trunk reclining back, not dandasana position.

船式-使用椅子辅助。小腿肌肉放在椅子上，手掌放在身体后侧。上提下背部。不同于手杖式的姿势，将躯干倾斜向后。

Supported belt Navasana (1 long belt or 2 normal belts tied together) Don’t make belt too tight - angle should be same as LOY pic not too upright. Lower back ASCEND upwards so that abdominal muscles not so hard.

船式-使用伸展带辅助（1条长的伸展带或将2条普通的伸展带绑在一起）。

不要让伸展带过紧——角度应该与《瑜伽之光》中图片上的相同，身体不要过于竖直。下背部上提使腹部肌肉没有那么僵硬。

Prasarita Paddotonasna back to the wall - The challenge is to walk closer and closer to the wall. You will get the sensitivity of the spinal muscles. Uttanasana back to the wall Closer and closer. Roll the buttocks over towards the wall. Dorsal drawing down the wall. Let the prop guide you to work harder. Prop is our Guru now - Where required it can be strict with you! Where required it will demand discipline from you! Where required it can bring about a state of peace and quiet you never knew existed! Step back to come out of the pose.

双角式-背靠墙

挑战在于能否越来越多地走近墙壁。你会获得脊柱肌肉的敏感性。加强前屈伸展式，背靠墙，越来越多地走近墙壁。转动臀部去向墙壁的方向。胸椎沿着墙壁向下拉动。让辅具引导你更努力地工作。现在辅具就是我们的Guru——在需要的地方它会严格要求你！在需要的地方它会要求你遵守纪律！在需要的地方它能带来一种你从未曾体验过的平和与宁静！向后走，退出体式。

Stand up and feel the parallelity between the back and the front of the body. Feel it and understand it.

站起来感受身体前侧与后侧间的平行感。感受它，理解它。

Janu Sirsasana 1st attempt - bolster along inside of thigh, so that it acts as a second leg to support the whole torso as you go forwards. 2nd bolster or blanket to support the head if required. Let the bolster inform your alignment so that both sides rest evenly. The bent leg side has to learn to rest on the bolster. Move forwards from the lower waist, exhale spread the diaphragm and take both sides down. This variation useful for people with scoliosis as you feel the touch to judge your alignment.

头碰膝式

第1次尝试-将抱枕沿大腿内侧放置，这样它便可以充当另一条腿，在俯身向前时支撑整个躯干。如果需要的话，再拿一个抱枕或毛毯来支撑头部。让抱枕来提醒你正位，让身体两侧均等地放松下来。屈腿一侧的躯干要学会休息在抱枕上。从下腰部移动向前，随着呼气展开横隔膜，并将躯干两侧带向下。这个变体对于脊柱侧弯的人有帮助，因为可以通过与抱枕的接触来判断躯干是否正位。

2nd attempt – bolster in across shin, but placed in position to support the bottom rib / bottom breast area. This is the area that has the tendency to hunch in forward bends. Move forwards and TOUCH that area downwards (not a passive pose now). Exhale and go!

第2次尝试-将抱枕横放在小腿上方，但要放在能支撑到下肋和下胸部区域的位置。

这是前屈中容易弓背的区域。移动向前，将那个区域向下触碰抱枕（现在不是被动的体式）。呼气，移动向前！

3rd attempt - bolster on outside of thigh, so that body has to cross diagonally over the straight leg to get the head down. Use forceful exhalations to move forwards and to release the hardness on the bent leg side of the back. Bring the softness in the back muscles. Can you make the stubborn area malleable AFFABLE to Janu Sirsasana.

第3次尝试-将抱枕放在大腿外侧，因此躯干要斜跨过直腿来让头部落下来。用强有力的呼气来让躯干移动向前，并释放曲腿一侧背部的僵硬。将柔软带给背部肌肉。你能让这个顽固的区域有延展性并对头碰膝式温顺友好吗？

4th attempt – bolster across leg in the more usual position and find out what improvement is there in your Janu Sirsasana. The pliability the preparations has created, allow you to just BE in Janu Sirsasana. A softer Janu Sirsasana where you can stay.

第4次尝试-以更普通的方式将抱枕横放在腿上，体会你的头碰膝式有哪些进步。刚刚的准备工作所创造出来的柔韧性，可以让你进入到在头碰膝式中。你可以待在一个更柔软的头碰膝式中。

Sirsasana knuckles and heels at the wall and eka pada sirsasana. Move the buttocks into the body and RUB the heels up the wall from the action of the hips. The ankles have to SUCK your hips upwards. Bring the right leg down half way, but right lower back and left lower back EQUAL distance from the wall, keep both sides close to the wall. Use the wall as a reference point. Now the wall has to teach you how to leave the wall – make the touch of your heels lighter – a feather light touch. From the hips, extend upwards so that the heels are still lighter, control this movement from the buttocks and see that the distance between bottom ribs and the wall does not increase – move your bottom side ribs from the front to the back, towards the wall.

头倒立-手指关节和脚跟靠墙，然后做单腿头倒立。

将臀部收入身体，同时运用来自髋部的力沿着墙壁摩擦脚跟向上。脚踝要吸着髋部向上。将右腿向下落到一半，但右下背部和左下背部与墙壁的距离要均等，保持两侧背部都靠近墙壁。将墙壁作为参照系。现在，这面墙要教你如何离开墙——让脚跟与墙壁的触碰轻一些——让触碰像羽毛一样轻。从髋部伸展向上，让脚跟与墙壁的触碰更轻一些，从臀部来控制这个移动的动作，确保下肋与墙壁间的距离没有增加——将下肋从前向后移动去向墙壁。

Chair Sarvangasana (Nirlambe sarvangasana or bent leg sarvangasana with the feet on the wall). What is touch of the chair telling you? How is the right side and left side of the waist contacting the chair? Does one upper arm move towards the leg of the chair and the other away? Is one arm puffing up, one arm shrinking? The chair is helping you to refine your sensitivity.

椅子上的肩倒立-无支撑肩倒立或脚踩墙的屈腿肩倒立。与椅子的触碰在告诉你什么？与椅子接触的左侧腰部和右侧腰部是怎样的？一侧大臂移向了椅子腿而另一侧远离了椅子腿吗？一侧大臂在鼓出，而另一侧在收缩吗？这把椅子可以帮助你增强敏感度。

While we were in sarvangasana she told us a memory she had written down to share. She was working on kapotasana in the practice hall, a pose she had come to love and felt accomplished in. Guruji approached and made her stop – he pinned her knees down with his feet and put a rope around her waist, pulling the rope towards him as she went down into the pose. Suddenly her much-loved pose became very difficult – it lost its smoothness. He asked her to increase the lift and opening and instructed her to maintain this once he removed the rope. She felt like she was flying! Breathing was smooth and there was a tremendous sense of lightness and ease. It was a taste of prayatna shaithilya or effortless effort. To get an understanding of this, sensitivity has to be refined and Guruji told her

当我们在肩倒立中时，她（阿碧伽塔）向我们讲了她写下来准备分享给我们的一段回忆。一次，她正在习练大厅里练习鸽子式，那是她逐渐爱上的一个体式，也是她感觉练得比较好的一个体式。Guruji走过来，让她停下——他用脚将她的膝盖固定向下，并在她的腰部系上了一条绳子，当她向下进入体式时，Guruji向后拉那条绳子。突然间她如此深爱的这个体式变得非常困难——体式的平稳流畅不见了。Guruji让她增加上提和打开的幅度，在拿开绳子后Guruji引导她继续保持那样的状态。她感觉自己飞了起来！呼吸是顺畅的，而且有一种前所未有的轻盈和自在。那就是毫不费力（prayatna shaithilya⑮）的味道，或者说是不费力的用力。Guruji告诉她：要想了解这种状态，必须修炼敏感度。

⑮ 译者按：此处出自《瑜伽经》第2章第47节。

“Yoga is nothing but the science of refinement of the sensitivity”.

“瑜伽不过是一门修炼敏感度的科学”。

X Legs bend forwards to seat of chair, long stay each side. Don’t be too close, spine needs room to extend.

双腿交盘前屈向椅座，每一边都保持久一些。不要太靠近椅子，脊柱需要空间伸展。

If we can refine our sensitivity through our practice of yoga it takes us towards freedom. Clarity of perception leads to an awareness in every aspect of our lives. With Guruji’s torchlight to guide us, I hope we can enliven Guruji’s statement that

如果能通过瑜伽习练来修炼我们的敏感度，它会将我们带向自由。感知的清明使我们对生活中的方方面面都保持觉知。在Guruji的火炬之光指引下，希望我们都能在各自的生活中为Guruji的这句话注入源源不断的活力： 

‘Yoga is a way of life – it leads to a state where we live in freedom’.

“瑜伽是一种生活方式，它引领我们去向一种自由的生活状态。”

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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