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These elements exist within an unseen world. Without them yoga becomes nothing more than an outward expression of physical movement. When performed correctly these subtle tools allow the practitioner to enter into the mystical realms of prana and experience the subtle wonders of Ashtanga Yoga. These invisible tools are ''Ujjayi Breath', 'Bandhas', 'Vinyasa', and 'Drishti'. 阿斯汤加瑜伽所包含的元素存在于一个无形的世界里，如果没有了这些元素，瑜加也只是物理运动的外在表现而已。正确地使用这些微妙的工具能使练习者进入神秘的能量领域，体验阿斯汤加奇妙的旅程。这些无形的工具指的是“乌佳依呼吸法”、“收束法”、“串联体位”和“凝视法”。 
Ujjayi Breath 乌佳依呼吸法 Ujjayi is a specialised breathing technique which means victorious. This unique form of breathing is performed by creating a soft sound in the back of the throat while inhaling and exhaling through the nose. This swirling action is what creates the unique sound which has been described as wind in the trees, a distant ocean. 乌佳依是一种专业的呼吸技巧，意味着“胜利”的意思。具体做法是通过鼻腔吸气和呼气，由喉咙发出一种柔和的声音，这种独特的声音就像风吹时，树摇晃的声音，或是海水发出的声音。 The main idea is to create a rhythm in the breath and ride it gracefully throughout the practice. This sound becomes a mantra to set the mind in focus. We must learn to listen the breath. It is the guide which will tell us the quality of our practice. Maintain awareness upon your breath and every moment becomes a meditation. 主要是呼吸时的节奏，通过不断地练习，慢慢地就能掌握这种技巧。这种声音类似于唱诵能使人更加集中注意力。我们要学会聆听自己的呼吸，通过这个我们能够知晓练习的质量。有意识地呼吸，随时进入冥想状态。 BANDHAS 收束法 Bandhas are a series of internal energy gates within the subtle body which assist in the regulation of Pranil flow. There are three Bandhas. They are 'Mulabandha', Uddiyana Bandha' and Jalandhara Bandha'. 收束法可以使人聚敛散布在体内各处的气息能量，进行集中和控制，从而产生更多的人体能源。以下介绍三种收束法：会阴收束法、收腹收束法、收颌收束法。 Mulabandha 会阴收束法 Mulabandha is the root lock. It so called because of its location at the base of our nerve tree, the spinal column. There are difference location for the this Bandha in males and in females. In males the seat of Mulabandha is the perineal muscle which is located in the front of the anus and behind the genitals. In the females the location is near the top of the cervix. 会阴收束法也称根锁，之所以有这样的命名是因为它的位置处于人体神经树、脊柱的底部。男性和女性的位置不同，男性的收束位置是会阴肌，即肛门的前面，生殖器的后面。而女性的收束位置是接近子宫颈顶部。 Uddiyana Bandha 收腹收束法 The second lock is Uddiyana Bandha which means flying upwards. In its complete expression, Uddiyana Bandha is performed by exhaling fully and then drawing the lower belly inward and upward while simultaneously lifting the diaphragm. This level of Uddiyana is primarily utilised during the exhale retention phase of specialised breath control method known as pranayama. This full level of engagement is not possible to maintain throughout practice due to the inability to inhale while total Uddiyana Bandha is engaged. The level of Uddiyana we should hold for the duration of our practice is more subtle. Rather than sucking is the belly fully, we must instead simply maintain a stillness located three fingers below the navel. This will allow space for the diaphragm to drop during each inhale and the lung's expansion will find it's way into the side ribs, back, and chest. The upper portions of the torso must remain soft and pliable so that the inhale expansion may occur to its fullest expression. Upon each exhale the lower abdominal muscles May contract to encourage a total emptying of the lungs. This contraction must then be released in order for the inhale to repeat full, yet not relaxed so much that the lower belly rises with the incoming breath. The action is subtle. Do not harden the belly as though someone is about to punch you in the stomach. That is over-doing of it. 收腹收束法也称腹锁，意思是上提腹部。具体做法是呼气时，腹部内收向上，隔膜同时上抬。收腹收束法一般会与呼吸法结合练习，在呼气阶段进行收腹。由于完全收束时无法吸气，所以完全收腹的状态也不易长时间保持。在练习期间，乌佳依能量是很微妙的，并非腹部完全内收，而是简单的保持肚脐下方三个手指的位置的静止。这能为隔膜在吸气时提供向下的空间，肺部的扩张会影响到侧肋骨、背部和胸腔位置的变化。躯干的上部要保持柔软，才能够充分地吸气，每个呼气时，下腹部肌肉收缩，有助于清空肺部气体。腹部收缩后，再充分地吸气。这个动作是很微妙的，腹部不要太过僵硬，如果感觉似乎有人推着你的腹部向内，这就太过了。
Jalandhara Bandha 收颌收束法 Jalandhara Bandha is the tried lock. It is the chin-lock. This lock is not utilised as frequently as the other two. It occurs spontaneously in some asana such as shoulder stand and is is prescribed for use in other. It is however, used extensively for pranayama. To engage Jalandhara Bandha you may extend the chin forward and then draw it back into the notch which is formed where the two clavicle bones meet. When engaging all three Bandhas simultaneously it is called 'mahabandha' or the great lock. Bandhas are an integral part of Ashtanga Yoga but they can not be understood through mental powers. Understanding of them will grow from these early seeds of awareness as personal practice develops. 收颌收束法是喉锁，这个锁没有其他两个那么常用。有时在体式练习中如肩倒立等会进行该收束法，但一般结合呼吸法练习。具体做法是向前伸下巴，再向下缩于两锁骨中间的凹陷位置。当三种收束法同时进行时，则称为“大收束法”或“伟大的锁住”。 Vinyasa串联体位 'The marriage of breath & Movement'. 呼吸和动作的结合 Vinyasa is the unique linking of one asana to the next in a serpentine flow. It is more than a simple set of physical maneuvers. It is a dynamic marriage of our internal and external world. Vinyasa is an outward expression of the subtle movement of life force. It is a manifestation of prana. Vinyasa orchestrates balance. A balance of strength and flexibility, lightness and heaviness, movement and stillness. Through vinyasa one may know the vibration of life. This integration manifests when the act of breathing and movement cease to be separate entities. The two action converge to create a symphony of seamless unity. Each action encourage the other. The exist as one. The mind is then set free and practice may become a rhythmic dance. 串联体位是一个体式接着下一个体式，进行流动式的练习。串联体位是一种运动生命能量的外在表现，有助于协调体内能量的平衡，力量和灵活性、轻和重、动态和静止的平衡。通过串联体式的练习，能感受生命的振动。呼吸和动作要配合好，形成一体，能够释放身心，体式的练习也会富有节奏感。
Drishti凝视法 'Looking Out / looking In' “往外看”、“往里看” Drishti is a point of gaze our focus, yet it has a little to do with our physical sight. The real looking is directed internally. We may fix our physical sight upon an external object or a specific point on out body, yet truly the drishti is meant to direct our attention to the subtle aspects of our practice which were discussed earlier , the breath and Bandhas as well as the mind. The Drishti is a device designed to balance our internal and external practice. There are officially nine Drisht points. 凝视法指的是关注身体的某个点。我们可以集中视线关注一个物体的外在或外在身体的某个点。凝视法指的是集中注意力，关注练习时的微妙的方面，包括呼吸、收束和意识，有助于保持体内外的能量平衡。 Remember the main focus is to look inward. Create an internal checklist which you can scan in a millisecond while practicing. On this list you may have breath, Bandhas, flow and equality of opposition. Do you feel tension in particular areas of the body? Where is your awareness? Is it spread throughout the body ? Are you relaxed ? The list may go on but the idea is that the Drishti is your microscope to examine that which may not be seen externally. 记住要关注“往里看”。在练习时，创建一个体内检查列表，利用一毫秒的时间扫描。在这个列表上，包括呼吸、收束、流动和相反的同等练习。你会感觉体内某个部位会特别紧张吗？ 你的意识放在哪里？能量是否流动整个身体？你放松了吗？最要紧的是凝视法能有助于你关注外部所不能看到的东西。
Drishti 凝视法 1) Nasagrai: Tip of the nose 鼻尖 2) Anjana Chakra: Between the eyebrows 眉心 3) Nabi Chakra: Navel肚脐 4) Hastagrai: Hand手 5) Padhayoragrai: Toes脚趾 6) Parsva: Far to the Right 右侧 7) Parsva: Far to the Left 左侧 8) Angustha: Thumbs 拇指 9) Urdhva or Antara: Up to the Sky 向上看
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