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Ashtanga Vinyasa Yoga ( Asana) 话说体式

2016-11-28 15:36:04 justyoga 3


Asana

体式


编者语 Editor


The method for purifying and strengthening the body is called asana. In Ashtanga yoga, asana is grouped into six series. "The Primary Series [Yoga Chikitsa] detoxifies and aligns the body. The Intermediate Series [Nadi Shodhana] purifies the nervous system by opening and clearing the energy channels. The Advanced Series A, B, C, and D [Sthira Bhaga] integrate the strength and grace of the practice, requiring higher levels of flexibility and humility. Each level is to be fully developed before proceeding to the next, and the sequential order of asanas is to be meticulously followed. Each posture is a preparation for the next, developing the strength and balance required to move further" (Pace). Without an earnest effort and reverence towards the practice of yama and niyama, however, the practice of asana is of little benefit.




体式是净化和强化身体一个方法。在阿斯汤加瑜伽里,体式组合成六个系列。初级序列除去体内的毒素并且调整校正身体。中级序列通过开启、净化能量通道来净化神经系统。高级序列A、B、C和D综合了练习中的力量和优雅,需要更高水平的柔韧性和更高的谦逊。练习者必须完全掌握每一级别的练习,才能进入下一级别的练习,而且必须严格遵循体式的顺序。每一个体式都是下一个体式的准备,都为进一步练习所需的力量与平衡打下基础。如果对于控制欲念(Yama 制欲)、自我约束(Niyama 遵行)的修习没有一种认真的努力和重视,体式练习的收益将非常小。   


Primary Series

初级序列


There are 6 series or sequences of postures in the ashtanga yoga system. The primary,  or first series, which is known as yoga chikitsa (yoga therapy),is designed to heal, detoxify, and align the body and mind, particularly the spine. The sequencing of postures is a science, set up so that each asana provides a necessary foundation for what follows. We always begin with the sun salutations and standing postures to generate heat and connect with the breath. The first half of the primary series (which begins after the standing postures) is mostly forward bends, working the hamstrings, hips, and back. The middle section focuses on flexibility and the third part combines more flexibility with strength postures. The finishing postures are the same regardless of what series you are practicing. They are restorative postures designed for cooling down, balancing out the body, and integrating the effects of the practice. This is the vinyasa system, a breathing/moving system. Each pose flows into the next using breathing and the bandhas (locks).

阿斯汤加瑜伽体系里有六个序列。初级序列是众所周知的chikitsa瑜伽(瑜珈理疗)。它的设计,主要是为了疗愈、排毒、协调身心、特别有的是针对脊柱正位。这些体式的组合顺序是被科学地排列出来的,每一个体式都为下一个体式提供了必要的基础。我们总是从拜日式和站立体式开始,目的是为了让身体产生热量以及与呼吸连接。初级序列的上半部(站立体式之后的体式)一般是前屈的体式,作用于我们膝盖后部的绳肌腱、臀部和后背。中间部分的体式针对的是身体的柔韧性,第三部分体式是结合了柔韧性和力度的练习。无论你练习的是什么序列,结束体式都是一样的。它们是恢复性体式,做这些体式的目的是为了让身体降温,平衡身体,让前面所有练习的功效融为一体。这就是串联体式体系,一个呼吸与动作结合的体系。在呼吸法和收速法的配合下,每个体式自然地流动到下一个体式。

Q

What do you hope people take with them into their daily practice? What does the yoga community need to do to take the practice of yoga to the next level?

你希望人们带着什么去进行每天的练习?在我们的瑜伽社区, 我们应该如何带领学生进入更高的层次?


A:I would hope that people take from their daily practice a taste and enthusiasm for mindfulness which can be experienced as a brighter flame of intelligence that allows one to work more subtly and precisely with sensations, feelings, and thoughts as they arise. Also I would hope that all of us could be a little more curious about the roots of the yoga tradition, the variety of its expressions, its philosophies, languages, art, and its various beliefs. In other words, I would encourage us all to remember to come back again and again to an open-minded application of the attention of samadhi to everything in the whole world. 

我希望大家通过每天的练习,感受到正念的味道和热情,这是一种智慧的明亮火焰,使人能够更精细地、准确地去感受,去思考。我还希望每个人都能保持对瑜伽传统根源、瑜伽的各种表现形式、瑜伽理论、语音、艺术和各种信仰的好奇心。换一句话说,我鼓励大家记得经常回来,用开明的、对世间万物超然忘我的态度去实践。




Practicing with mindfulness in this way can help us to take the practice to the next level because it requires that we act compassionately toward both ourselves and all others. This can remove the obstacle of hiding within a communal narcissism and can open the door to self-reflection and the ability to truly experience the interconnectedness of all things that is reflected through the practice.

带着正念去练习,可以帮助我们进入更高的层次,因为正念使我们不管是对自己或他人都更慈悲。这可以去除在集体自恋中隐藏自己的障碍,使我们开始自我反省,并通过练习可以真正体验到万事万物之间的内在联结。

Q

What does it mean to you to be a yogi in the modern world?

在当今社会里,你觉得什么是瑜伽士?

A:The definition of a yogi that I most like is this: “A yogi is one who leaves a place just a little nicer than when they arrived!” I like this statement for its simplicity and down-to-earth recognition of yoga being something that benefits not only the one practicing it but also the world around them. We may hear someone refer to another person or themselves as a yogi. But what is this statement based upon? One may practice asanas beautifully or know many Sanskrit texts or do much chanting, but those things in and of themselves do not equate to being a yogi. 

 对于瑜伽士的定义,我最喜欢的是这个:“一个瑜伽士是那种在他离开一个地方时,那个地方已经变得比他刚来时美好一点的人。”我喜欢这个说法的原因是,它很简单,很实在,瑜伽的好处应该不仅仅是让练习者受惠,还应该让周遭的世界也受惠。我们可能听到有人说自己或某一个人是瑜伽士。但这个说法的根据是什么呢?某人可能可以优美地演示体式,某人可能读过很多梵文典故或参与很多唱诵,但那就能称为瑜伽士吗?

The act of practicing or following a path of regulation requires discipline, but that is only part of the formula. The sadhana, or our preferred practice system or method that we perform, is really nothing more than a gardener tilling the soil to create a fertile plot of earth. The more we practice the more fertile we become, but it does not mean that we are spiritual or a yogi. It just means we are fertile. The choices we make next are the seeds that we plant in this fertile ground. If we choose to plant an ego there, it will grow even larger than the average person’s due to our fertility. Practice itself does not determine whether one is a yogi or not. It is what that person does with the positive energy they gained from their dedication that will determine their maturity of understanding. When one applies the benefits they have gained in a positive manner, then the aforementioned definition comes to fruition and the world around them is benefitted. 

只有做到自律,才能坚持练习或遵守制度,但,这也仅仅是冰山一角。修行或我们满意的练习系统,或我们所进行的方法,就如园丁翻耕土壤,创造了一片肥沃的土地一样,其实并没有什么特别。练习得更多,我们就会变得更丰富,但这并不等于说我们是有灵性的或我们是瑜伽士。这仅仅表明我们是丰富的。接下来我们需要选择播种在这肥沃土壤里的种子。如果我们选择种下的是自我意识,那这个自我将会因为土壤的肥沃而长得比普通人的自我还大。练习本身并不能决定那人是或不是瑜伽士。而人们如何使用他们从刻苦的练习中所获得的正能量,才能决定他们(对于瑜伽)的认识程度。当一个人能够把他所获得的益处用于积极的方面时,那么,上述的定义就实现了,他周围的世界也受益其中。

I would say that some of the greatest yogis I know are very unassuming. Maybe no one else in their family does yoga. They rise early and do their practice and then get their kids to school or take care of their other responsibilities with a grace, peace, and power without grandeur. They do not wear their “yoginess” on their sleeve. They simply let their life speak for itself. There may be many faces of a yogi. Some are more visible than others, but the result is always the same. By their presence we all benefit. If we wish to ask ourselves if we are a yogi, I think the question could be this one: “Is the world a better place by our presence in it?” 

我想说的是,我认识的一些伟大的瑜伽士是谦逊的。在他们的家庭里,可能没有其它成员做瑜伽。他们很早起床练习瑜伽,然后他们或是去送孩子上学,或是带着优雅、平和与力量低调地去做他们份内的事。他们的衣袖上没有写着“瑜伽士”。他们只是身体力行,过着瑜伽士的生活。一个瑜伽士有很多面孔,有些人比别人更突出,但结果常常是相同的。他们的存在让我们都受惠。如果我们问自己:“我是瑜伽士吗?”我认为应该是这样问的:“我们的存在,会让世界变得更美好吗?”

 
 





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