闵行印度Just Yoga瑜伽馆分享Five Elements of Ashtanga Yoga 阿斯汤加瑜伽的五个要素
Five Elements of Ashtanga Yoga 阿斯汤加瑜伽的五个要素
the controlling of the mind
思想的控制
编者语 Editor
The definition of yoga is "the controlling of the mind." The first two steps toward controlling the mind are the perfection of yama and niyama. However, it is "not possible to practice the limbs and sub-limbs of yama and niyama when the body and sense organs are weak and haunted by obstacles" . A person should first practice asana on a daily-basis so as to make the body strong and healthy. Thus, the body and sense organs will be steady, and the mind can be stablized and controlled. With mind being controlled, one is able to pursue and grasp these first two limbs.
瑜伽的定义是 “思想的控制”。
控制思想的两个步骤是完成控制欲念（Yama 制欲）、自我约束（Niyama 遵行）。当身体和感觉器官虚弱时和障碍作祟时，无论如何，是不可能练习这两个支分和它们的附属支分的。
一个人必须首先开始从事每日的体式练习使身体强壮并且健康。身体和感觉这样得以安定，思想能够稳定并且可以被控制。能够控制思想，一个人才能实行和掌握这首先的两个支分。
Five Elements of Ashtanga Yoga Pratice
阿斯汤加瑜伽的
五个要素
乌加依呼吸法（Ujjayi Breath）
In ashtanga yoga,, Ujjayi breathing (victorious breath) is used to enrich prana. By breathing through the nose, with the mouth closed, the breath is felt from the throat, producing a hissing sound ,like the sound of a sleeping baby. This sound of breathing keeps the mind focused. As the mind begins to wander, the sound of the breath keeps bringing you back home and away from the mumbling, bumbling mind. The mind becomes focused and calm as each pose flows into the next in concert with the breath. The breath is the link between body and mind.
在阿斯汤加瑜伽中，使用乌加依呼吸法（或称为“胜利呼吸法”）来增加生命气。通过闭着嘴用鼻子呼吸，可以在喉咙处感受到呼吸，并发出嘶嘶声，就像熟睡的婴儿发出的声音。这个声音可以保持头脑的专注。当思想开始游离时，这种呼吸的声音会把你拉回来，远离那些思想的嗫嚅。当每一个体式通过与呼吸的配合与下一个体式衔接时，头脑就会变得专注而平静。而呼吸就是身体与思想之间的连接。
What is the importance of breath?
呼吸的重要性是什么？
A: Breathing is the foundation of the Ashtanga practice. Like life itself, the practice begins with an inhalation and concludes with an exhalation. One of the great contributions Krishnamacharya and Pattabhi Jois made to the devolopment of yoga is the emphasis on vinyasa, the integration of breath and movement. Guruji used to quote the Yoga Korunta: “Vina vinyasa yogena asanadin ne karaye.” (Without vinyasa, a yogi, don’t do asana.) In the practice of vinyasa, breath is the link between the body and mind. Breathing naturally initiates movement and also gives a shape and direction to it.
呼吸是阿斯汤伽瑜伽练习的基础。就像生命一样，练习从吸第一口气开始，然后在结束时呼气。克里希那马查和帕塔比·乔伊斯上师为瑜伽业做出的最大贡献是在瑜伽练习中强调串联体式的重要性， 呼吸和动作的融合。上师经常教诲弟子们：“体式没有串联，一个瑜伽士，不要做体式练习。”在串联体式的练习中，呼吸是连接身体和思想的桥梁。呼吸自然带动体式，并赋予它形状和方向。
The Ashtanga practice utilizes ujjayi breathing and vinyasa to stay conscious and connected to each breath. Ujjayi gives an audio component to breath while vinyasa provides a kind of choreography. Staying connected to each inhalation and exhalation calms the mind and also augments the energizing, heating, and purifying qualities of the breath. With the emphasis on breathing, Ashtanga asana practice becomes the perfect foundation for the subsequent practice of pranayama. In pranayama practice, breathing is taken to a more internal level, which promotes the cultivation of pratyahara.
阿斯汤伽的练习通过乌加依呼吸法和串联体式把练习者的意念和呼吸连接起来。乌加依呼吸法让呼吸产生摩擦声音，串联体式带来的是如舞蹈般的流动。保持每一个吸气和呼气的连接，能让思想平静，让能量增强。阿斯汤伽练习对于呼吸非常重视，这也使得阿斯汤伽的体式练习成为呼吸法练习的坚实基础。在呼吸法练习中，将呼吸更深层次转向内，从而进入制感的练习。
Bandhas 般达
Bandhas are essential components of the ujjayi breathing technique. Bandha means "lock" or "seal".
般达是乌加依呼吸法技巧的重要的构成。般达意味着“锁定”或“封印”。
Three locks 三把锁印
(Bandhas 三种收束法）
1. Jalandhara bandha 收颔收束法
2. Uddiyana bandha 收腹收束法
3. Moola Bandha 会阴收束法
Drishti 凝视法
Drishti means focal point or focusing technique. By directing the gaze towards specific points, the focus would be directed inward. This brings more concentration and awareness into the movement. Keep the gaze softly.
Drishti的意思是焦点或专注的技巧。通过把目光聚焦在某些特定的点上，专注力就会被向内引导。这就使练习者对身体的运动产生更多的专注和更多的觉知。另外，要保持柔和的目光。
Asanas体式
Asana is not a particular posture, but a state. In the word asana itself are the connotations of strength and firmness, as well as the connotations of pleasantness and comfort. This is the balance we are trying to achieve, the balance between strength and flexibility, not only in the physical postures, but also in our mental state.
体式不是某一个特定的姿势，而是一种状态。Asana一词有力量与稳固的意思，同时也有愉悦与舒适的意思。这正是我们想要达到的一种平衡，既有力量又有灵活性，这不仅是指身体的姿势，也是指精神的状态。
Tristhana 三位一体
Tristhana refers to the union of "three places of attention or action: posture, breathing and gazing point. These three are very important for yoga practice, and cover three levels of purification: the body, nervous system and mind. They are always inter-linked with each other" .
三位一体，指的是姿势、呼吸和凝视点的联合。这三个要点对瑜伽练习是非常重要的，隐含着净化的三个层面：身体，神经系统和思想。它们总是彼此联合在一起进行。
Vinyasa 体式串联
Vinyasa means breathing with movement (flow movement) or connecting between two asanas. It heats up the body, which purifies the nervous system and releasing unwanted toxins from the body. It creates a lighter and stronger body, as well as a clearer mind. The heat gives an internal spiritual fire which burns all illusions and ignorance.
Vinyasa的意思是带着呼吸的运动或不断变化的动作，或者两个体式之间的连接。它为身体带来热量，这种热量使神经系统得到净化并且释放出身体中的毒素。它使身体更轻盈更强壮，使头脑更敏锐。这种热量产生的内在灵性之火会烧掉所有的愚昧与幻相。
How can students apply Ashtanga Yoga to their daily lives, and how can they keep Pattabhi Jois’s legacy alive in the Western world?
学生应该如何把阿斯汤伽瑜伽运用到日常生活中？他们如何做才能把帕塔比·乔伊斯上师的理念在西方世界里传承？
A: Pattabhi Jois alwasy say "99% practice and 1% theory.” Practice does not just mean flowing through asanas on our mat, but rather, the utilization of the beneficial aspects of asana practice in our daily life. The goal was never to spend more time on the mat, but to increase prana while practicing on the mat so as to bring the positive energy back into our daily life and make the world a better place. What does that mean? Well, our mat can become a microcosm for the rest of our life. How do we deal with the asanas that are challenging and the ones we love? Breath, focus, and patience are the tools. When confronted with the challenges of daily existence we can draw upon the strengths we gain from our practice on the mat.
帕塔比·乔伊斯上师喜欢说：“99%的练习，1%的理论。”练习不仅仅是在瑜伽垫上做体式，而是为了通过练习，获得有益的东西，让我们在生活中受益。我们的目的，并不是为了花更多的时间在瑜伽垫上，我们的最终目的是为了通过练习，获得更多“气”，然后把这股正能量带回日常生活中，让世界更美好。这到底是什么意思呢？噢，你就当瑜伽垫是我们生活的一个缩影。当我们遇到挑战性的体式时，我们怎么办呢？当我们碰到自己喜欢的体式时，又会怎么做呢？呼吸、专注、耐心，这些都是处理的方法。当面对日常生活中的挑战时，我们可以把我们从瑜伽垫上练习所获得的正能量提取出来使用。
There are many aspects of life that we do not have control over. For instance, the economy, weather, accidents, traffic, ruthless people, and a myriad of other instances we may confront in a day. Though we do not have control of these things surrounding us, we do have control over how we react to the circumstances, situations, and challenges that life presents to us.
生活中有许多方面，我们无法控制。例如，经济、天气、事故、交通、无情的人和其它数不清的情况，有时，我们可能会在一天内就碰到这些无法控制的情况。即使我们控制不了这些周遭的情况，我们还是可以控制当面对这些情况时自己的反应。
2016 Yoga Diksha®-Just Yoga
近期培训课程
AshtangaTTC 50hrs
50小时 阿斯汤加培训课程
Time 时间: 2016.12.03-12.07
Call 咨询热线: 6406 0536
WeChat 微信: justyogaganesh
Address 地址: 上海市闵行幸乐路360号
www.justyoga.com.cn
the controlling of the mind
思想的控制
 |
编者语 Editor
The definition of yoga is "the controlling of the mind." The first two steps toward controlling the mind are the perfection of yama and niyama. However, it is "not possible to practice the limbs and sub-limbs of yama and niyama when the body and sense organs are weak and haunted by obstacles" . A person should first practice asana on a daily-basis so as to make the body strong and healthy. Thus, the body and sense organs will be steady, and the mind can be stablized and controlled. With mind being controlled, one is able to pursue and grasp these first two limbs.
瑜伽的定义是 “思想的控制”。
控制思想的两个步骤是完成控制欲念（Yama 制欲）、自我约束（Niyama 遵行）。当身体和感觉器官虚弱时和障碍作祟时，无论如何，是不可能练习这两个支分和它们的附属支分的。
一个人必须首先开始从事每日的体式练习使身体强壮并且健康。身体和感觉这样得以安定，思想能够稳定并且可以被控制。能够控制思想，一个人才能实行和掌握这首先的两个支分。
Five Elements of Ashtanga Yoga Pratice
阿斯汤加瑜伽的
五个要素
乌加依呼吸法（Ujjayi Breath）
In ashtanga yoga,, Ujjayi breathing (victorious breath) is used to enrich prana. By breathing through the nose, with the mouth closed, the breath is felt from the throat, producing a hissing sound ,like the sound of a sleeping baby. This sound of breathing keeps the mind focused. As the mind begins to wander, the sound of the breath keeps bringing you back home and away from the mumbling, bumbling mind. The mind becomes focused and calm as each pose flows into the next in concert with the breath. The breath is the link between body and mind.
在阿斯汤加瑜伽中，使用乌加依呼吸法（或称为“胜利呼吸法”）来增加生命气。通过闭着嘴用鼻子呼吸，可以在喉咙处感受到呼吸，并发出嘶嘶声，就像熟睡的婴儿发出的声音。这个声音可以保持头脑的专注。当思想开始游离时，这种呼吸的声音会把你拉回来，远离那些思想的嗫嚅。当每一个体式通过与呼吸的配合与下一个体式衔接时，头脑就会变得专注而平静。而呼吸就是身体与思想之间的连接。
What is the importance of breath?
呼吸的重要性是什么？
A: Breathing is the foundation of the Ashtanga practice. Like life itself, the practice begins with an inhalation and concludes with an exhalation. One of the great contributions Krishnamacharya and Pattabhi Jois made to the devolopment of yoga is the emphasis on vinyasa, the integration of breath and movement. Guruji used to quote the Yoga Korunta: “Vina vinyasa yogena asanadin ne karaye.” (Without vinyasa, a yogi, don’t do asana.) In the practice of vinyasa, breath is the link between the body and mind. Breathing naturally initiates movement and also gives a shape and direction to it.
呼吸是阿斯汤伽瑜伽练习的基础。就像生命一样，练习从吸第一口气开始，然后在结束时呼气。克里希那马查和帕塔比·乔伊斯上师为瑜伽业做出的最大贡献是在瑜伽练习中强调串联体式的重要性， 呼吸和动作的融合。上师经常教诲弟子们：“体式没有串联，一个瑜伽士，不要做体式练习。”在串联体式的练习中，呼吸是连接身体和思想的桥梁。呼吸自然带动体式，并赋予它形状和方向。
 |
The Ashtanga practice utilizes ujjayi breathing and vinyasa to stay conscious and connected to each breath. Ujjayi gives an audio component to breath while vinyasa provides a kind of choreography. Staying connected to each inhalation and exhalation calms the mind and also augments the energizing, heating, and purifying qualities of the breath. With the emphasis on breathing, Ashtanga asana practice becomes the perfect foundation for the subsequent practice of pranayama. In pranayama practice, breathing is taken to a more internal level, which promotes the cultivation of pratyahara.
阿斯汤伽的练习通过乌加依呼吸法和串联体式把练习者的意念和呼吸连接起来。乌加依呼吸法让呼吸产生摩擦声音，串联体式带来的是如舞蹈般的流动。保持每一个吸气和呼气的连接，能让思想平静，让能量增强。阿斯汤伽练习对于呼吸非常重视，这也使得阿斯汤伽的体式练习成为呼吸法练习的坚实基础。在呼吸法练习中，将呼吸更深层次转向内，从而进入制感的练习。
Bandhas 般达
Bandhas are essential components of the ujjayi breathing technique. Bandha means "lock" or "seal".
般达是乌加依呼吸法技巧的重要的构成。般达意味着“锁定”或“封印”。
Three locks 三把锁印
(Bandhas 三种收束法）
1. Jalandhara bandha 收颔收束法
2. Uddiyana bandha 收腹收束法
3. Moola Bandha 会阴收束法
Drishti 凝视法
Drishti means focal point or focusing technique. By directing the gaze towards specific points, the focus would be directed inward. This brings more concentration and awareness into the movement. Keep the gaze softly.
Drishti的意思是焦点或专注的技巧。通过把目光聚焦在某些特定的点上，专注力就会被向内引导。这就使练习者对身体的运动产生更多的专注和更多的觉知。另外，要保持柔和的目光。
Asanas体式
Asana is not a particular posture, but a state. In the word asana itself are the connotations of strength and firmness, as well as the connotations of pleasantness and comfort. This is the balance we are trying to achieve, the balance between strength and flexibility, not only in the physical postures, but also in our mental state.
体式不是某一个特定的姿势，而是一种状态。Asana一词有力量与稳固的意思，同时也有愉悦与舒适的意思。这正是我们想要达到的一种平衡，既有力量又有灵活性，这不仅是指身体的姿势，也是指精神的状态。
Tristhana 三位一体
Tristhana refers to the union of "three places of attention or action: posture, breathing and gazing point. These three are very important for yoga practice, and cover three levels of purification: the body, nervous system and mind. They are always inter-linked with each other" .
三位一体，指的是姿势、呼吸和凝视点的联合。这三个要点对瑜伽练习是非常重要的，隐含着净化的三个层面：身体，神经系统和思想。它们总是彼此联合在一起进行。
Vinyasa 体式串联
Vinyasa means breathing with movement (flow movement) or connecting between two asanas. It heats up the body, which purifies the nervous system and releasing unwanted toxins from the body. It creates a lighter and stronger body, as well as a clearer mind. The heat gives an internal spiritual fire which burns all illusions and ignorance.
Vinyasa的意思是带着呼吸的运动或不断变化的动作，或者两个体式之间的连接。它为身体带来热量，这种热量使神经系统得到净化并且释放出身体中的毒素。它使身体更轻盈更强壮，使头脑更敏锐。这种热量产生的内在灵性之火会烧掉所有的愚昧与幻相。
 |
How can students apply Ashtanga Yoga to their daily lives, and how can they keep Pattabhi Jois’s legacy alive in the Western world?
学生应该如何把阿斯汤伽瑜伽运用到日常生活中？他们如何做才能把帕塔比·乔伊斯上师的理念在西方世界里传承？
A: Pattabhi Jois alwasy say "99% practice and 1% theory.” Practice does not just mean flowing through asanas on our mat, but rather, the utilization of the beneficial aspects of asana practice in our daily life. The goal was never to spend more time on the mat, but to increase prana while practicing on the mat so as to bring the positive energy back into our daily life and make the world a better place. What does that mean? Well, our mat can become a microcosm for the rest of our life. How do we deal with the asanas that are challenging and the ones we love? Breath, focus, and patience are the tools. When confronted with the challenges of daily existence we can draw upon the strengths we gain from our practice on the mat.
帕塔比·乔伊斯上师喜欢说：“99%的练习，1%的理论。”练习不仅仅是在瑜伽垫上做体式，而是为了通过练习，获得有益的东西，让我们在生活中受益。我们的目的，并不是为了花更多的时间在瑜伽垫上，我们的最终目的是为了通过练习，获得更多“气”，然后把这股正能量带回日常生活中，让世界更美好。这到底是什么意思呢？噢，你就当瑜伽垫是我们生活的一个缩影。当我们遇到挑战性的体式时，我们怎么办呢？当我们碰到自己喜欢的体式时，又会怎么做呢？呼吸、专注、耐心，这些都是处理的方法。当面对日常生活中的挑战时，我们可以把我们从瑜伽垫上练习所获得的正能量提取出来使用。
 |
There are many aspects of life that we do not have control over. For instance, the economy, weather, accidents, traffic, ruthless people, and a myriad of other instances we may confront in a day. Though we do not have control of these things surrounding us, we do have control over how we react to the circumstances, situations, and challenges that life presents to us.
生活中有许多方面，我们无法控制。例如，经济、天气、事故、交通、无情的人和其它数不清的情况，有时，我们可能会在一天内就碰到这些无法控制的情况。即使我们控制不了这些周遭的情况，我们还是可以控制当面对这些情况时自己的反应。
 |
 |
2016 Yoga Diksha®-Just Yoga
近期培训课程
AshtangaTTC 50hrs
50小时 阿斯汤加培训课程
Time 时间: 2016.12.03-12.07
Call 咨询热线: 6406 0536
WeChat 微信: justyogaganesh
Address 地址: 上海市闵行幸乐路360号
www.justyoga.com.cn
 |
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