【大师课堂】纯粹的体式不是瑜伽- Prashant Iyengar

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Prashant Iyengar 课堂笔记由Vibba女士根据录音以及Ramamani memorial Yoga Institute(普纳总院）核对发布。由田樱女士翻译。

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2002年7月2日

温度：最高气温29.2℃

最低气温23.1℃

湿度81%

重点

• 纯粹的体式不是瑜伽。

• 超负荷习练反而会变得狂热。

• 体式不是运动，不是身体的动作，而是一种状态。

• 体式中，协调性是前提。

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习练的体式：

卧英雄式

下犬式

头倒立

站立后弯

上弓式

倒手杖式（双腿内收直棍式）

三角伸展式

侧角伸展式

下犬式

站立前屈

坐立前屈（西方背部加强伸展式）

桥式

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1

卧英雄式

Supta VeerasanActivate the physical and the physiological body.Activate the cognitive, the sensitive and the perceptive mind.Use the breath, it has various aspects. A sharpinhalation or a sharp exhalation can be used as aforce..Use the breath to activate the physical and thephysiological body and the mind.Work by dipping the pelvis region. Work bythrowing the arms over the head.

• 激活身体的肉体和生理层面。-->激活身体的生理和心理层面

• 激活认知、感知和洞察的思维能力。

• 应用呼吸的多面性，可用锋锐的吸气和呼气方式。

• 用呼吸来激活身体的肉体、生理和头脑层面。

• 练习时保持骨盆区域的下沉，双手向头顶的方向伸展。

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Shirshasan(Baddakonasan and Veerasan in Shirshasan)Baddakonasan in Shirshasan should be done foropening of the chest by applying various treatments andmannerisms to the pelvis, to the buttock, hips, groinsand the knees.Push the knees back, this will open the groins.Take legs to Veerasan. Exhale and arch the back. While doingthis try to get the shoulders and hips to the upright back archposition. With these shoulders and back open the chest andarch throwing the knees back and toes moving towards thefloor keeping close to the body. Grip the anal mouth. Animatethe feet. Release and repeat.Release and come down.Shirshasan was done not merely as an inverted posture but withspecial emphasis to open the chest Various segments of thespine were activated for the opening of the chest. Working withinhalation and then with exhalation the spine was activated forthe opening of the chest. In Baddakonasan of Shirshasan thefeet were bought closer to the perineum. After completeexhalation the chest was opened by doing extra work on theback muscles and shoulders.The method and the technique applied to do anasan will notonly classify the asana but will also determine the class and thequality of the Asanas that follow.Normally Shirshasan would be followed up with the posecounter pose paradigm and we would do would bend forwardin Veerasan.We tend to become thoughtless followers of a paradigm. Theparadigm of pose counter poses. This does not however go wellin the Iyengar system.Shirshasan done as it was for the opening of the chest byextensive and pranic working of the spine if followed withbending forward would amount to subversion.Proper sequencing gives profundity.You are not beginners. You should know when to bendforward after Shirshasan.After Shirshasan bend forward' This has become a hablt.Don't be victim to habit, be discreet and be judicious.

2

头倒立

（束角式头倒立和英雄式头倒立）

• 束角式头倒立是针对骨盆、臀部、髋部、腹股沟和膝盖的专门动作体式，它也有打开胸腔的效果。

• 将膝盖向后推会帮助打开腹股沟。

双腿从束角式的状态转换成英雄式。呼气时背部后弯，同时将肩膀和髋部来到‘站立后弯’中所处的位置。保持这样的背部和肩膀的状态，打开胸腔继续后弯。膝盖向后推，脚趾保持紧紧靠近身体并向地面移动。收紧肛门。足部发力。放松，然后再次进入体式。

放松，并退出体式。

头倒立不单纯只是一个倒立体式，它特别注重胸腔的打开。脊椎的每一部分都要通过吸气再呼气开始逐节被激活，从而为胸腔的打开做好准备。在束角式头倒立中，双脚靠近会阴，当呼气结束时，背部肌肉和肩膀的启动帮助胸腔充分打开。

体式中所运用的方法和技巧不但可以用来划分体式类别，还可以决定接下来要做的体式的划分和特性。

通常头倒立的后面会紧跟着反向修复体式，因此头倒立之后我们也会想要做前弯英雄式。

我们很容易成为这种模式的追随者。所谓的模式就是前后体式之间具有相互反向的作用。然而在艾扬格体系中，这种模式的编排并不适用。

在头倒立体式中，通过脊柱的延展和能量的启动，胸腔得以很好地打开，而如果紧接着做前屈体式，实际上效果会适得其反。

• 恰当的体式序列安排会使习练更有深度。

• 作为资深习练者，你应当懂得在完成头倒立体式之后何时需要做前屈体式。“头倒立之后立即做前屈”已经成为一种习惯。

*我们不要成为习惯的受害者，要用心，要有自已的判断力

UrdhvadhanurasanSwing the chest. Pump it higher and higher Learn the swing ofinhalation and you will also understand the swing of exhalation.Loosen the joints. Loosen the spine from the thoracic to thecoccyx. Place the feet in a precise position making cellularadjustments. It is the launch point of the asan. While doing thisdo not get caught in the action.√ Mere action is not yoga.√ Doing more and more is craze.√ Asan is not motion, it is not movement and it isstate.In an asan, consistency is implied.Whether you perform one action or a cluster of actions performthem so that you are able to maintain them. Even as youmaintain the asan it is not merely a physical involvement.Maintain the asan with your breath. In this state then you maycontinue so long as you are functional.For example, in Viparitdandasan, it is difficult to breathenormal because the kidneys are in contraction. To be able tobreathe normal in Viparitdandasan is an ability that has to belearned. Once this is achieved, you are better equipped to holdthe physical features of the asan, sustained by the normal paceof your breath. Your breath will bind the asana to that elevatedstate of consistency which can rightly be defined as an asana This consistency is a discipline. It will bring to yousteadfastness, an understanding which will allow you to moveto the next level in the practice of yoga. This action will thenbe Yogic.√ Sometimes you have to stop doing so that you canwatch what you are doingThis is like watching your image in water. The image is clearonly when the water is still. You can watch yourself only whenyou stop doing. So stop doing and watch. If you have lostsomething trace out why or how you lost it. If you got activated,find out how or when or what got activated. Study theconnections between the mind and the body.It is not enough to do a good asan-find out how longyou can do a good asan

3

上弓式

胸腔有律动地上下起伏。逐步加大呼吸时胸腔的起伏幅度。当你掌握了吸气的起，也就学会呼气的沉。放松关节，放松自胸廓到尾骨的整个脊柱。移动双脚将其位置调整到更加精准。这是这个体式的起始点。但也不要因此而被束缚。

• 纯粹的体式不是瑜伽。

• 超负荷习练反而会变得狂热。

• 体式不是运动，不是身体的动作，而是一种状态。

• 体式中，协调性是前提。

无论你是习练一个体式还是一组体式，坚持习练，这样才能够保持在体式当中。当你在体式中停留时，你不仅仅只是身体在做这个动作，而是要用呼吸来配合动作。只有这样你才会在体式中停留的更久。

例如，在倒手杖式中，由于肾脏处于收缩状态，正常呼吸会变得困难。那么你就要学会在这个体式中正常呼吸的能力。一旦拥有了这个能力，你就能够更好地完成这个体式展现在身体方面的特质。伴随着正常的呼吸节奏，你的呼吸会将体式与日益提高的‘协调性’结合在一起从而成为真正定义的“体式”。

协调性是瑜伽守则。它会带给你坚定和有助于瑜伽习练进阶的理解力。这样才能称之为“瑜伽”。

• 有些时候你需要停下来看看自己在做什么。

这就好像看自己在水中的影像一样。只有当水平如静的时候，你的影像才是清晰的。因此只有

让忙于习练的自己安静下来才能看清自己。所以，请停下来观看自己。如果感觉自己缺失了什么，就去探寻为什么以及如何丢失的。如果感觉是充沛的，那就找出如何、何时以及什么让你感觉充沛。探索心灵与身体之间的连结。

*做好一个体式是远远不够的，要清楚在这个体式里你能够保持多久。

Upright Back archWork your legs and hands to sub serve the spine even ifthe legs are bentThe hands should be functional to access the spine.Legs should not be just straight but functionalLearn to maintain and breathe for that condition.Then when you can maintain go for normal breathing.In back arches, the kidney-latitudes or the kidney band has tobe gripped. After holding the grip you have to learn to maintainand hold the grip. Holding the grip you have to learn to donormal breathing. You cannot do normal breathing until youhave trained the kidney to work in the contracted condition.When the kidney learns that contraction of Viparitdandasan

only then you are qualified to do normal breathing not till then

And only in the 3d, 4th or breath, will you find out if youcan maintain the kidney grip that you have created. Then whenthat part learns, you can do normal or sub normal or sub-subnormal breathing or even breathing in the meditative state.You don't do normal breathing. Normal breathing has to belearnt. It is an ability that you have to develop.This is true of any other action that you may do, such as pelvis action, hip action or a cluster of actions.

4

站立后弯

• 启动你的腿和手为脊柱服务，即使体式中你的腿处于弯曲的状态。

• 双手应当触碰到脊柱。

• 双腿不但是伸直的而且是在发挥它的作用。

学会能够让自己在体式中稳定下来而采用的呼吸方式。

当你在体式中稳定之后，可以采用正常呼吸。

在后弯体式中，肾区域也叫肾带是需要收紧的。收紧后你还需要了解如何保持这种收紧的状态，那就是要学会在体式停留中维持正常的呼吸。然而只有训练了肾脏在收缩状态下仍然可以正常工作的前提下才可以做到正常呼吸。也就是说，只有当肾脏学会在倒手杖体式中收缩，你才有资格做正常呼吸。

只有在体式中停留到第3、4或者5个呼吸时，你才会意识到自己能否保持住将肾脏继续收紧。有了这个前提，你才能做正常、次正常或次次正常呼吸甚至采用冥想状态里的呼吸模式。

你做的不是正常呼吸。正常呼吸必须通过学习才能掌握的。这是你必须发展的能力。

这种方法和技巧或许也适用于其它体式，比如骨盆、髋骨类的体式。

5

三角伸展式

TrikonasanThe Trikonasan that is done today can be worked under certaindefined paradigms because of what preceded the doing of Trikonasan.The paradigms would be different if Trikonasan were precededby twisting or done first in the line of Asanas.Sequencing gives you profundity.Paradigm combination and permutation of the twogives you further profundity.Lower back Trikonasan should be done by assigning thesacroiliac as the epicentre to launch the Trikonasan.Radiate the Trikonasan from the tail bone. Findout how you work with retention.Inhale once, exhale and then search for the result and effectwhile in Trikonasan. All action diverges from the tailbone. Andthen all forces converge on the tail bone from the legs hands

and spine.Actions have to emanate and radiate. Forces converge.Youshould watch, observe be sensitive and know what convergesand what diverges. Improve your body language.Force is a raw material. Action is for the finished product.Forces converge with proper timing.Vascular action on the legsWhile in Trikonasan observe the outer calf on the back leg.Itbulges out. A bulge such as this develops bow shaped knees.The reason old people get bow shaped knees is because of lackof blood supply. This lack of nourishment makes the bonecurve out. Now while doing the asana try to hit the inner centreshin with outer centre shin. This causes vascular movement inthis area and prevents bow shaped legs. By creating a bowshaped leg (in Trikonasan)you prevent a bow shaped leg.Proper mannerisms of standing prevent bow shaped legs.

三角式

根据今天三角式之前所做过的体式，三角式可以排列在某一个特定的模式里。

然而如果三角式被安排在扭转之前或者三角式被安排为起始体式的话，那么这模式的序列又会有所不同。

• 体式序列会给习练带来深度。

• 模式组合和两组模式组合的序列会带来更具深度的体验。

要做好下背部三角式，我们需要把骶髂作为体式开始的中心点。

• 三角式中要找到从尾骨开始向外伸展的觉知。要关注如何运用收束。

吸气，呼气，感受体式带来的效果。所有的身体伸展都是由尾骨向外散射。双腿、双手和脊柱的力量又全部汇聚到尾骨。

体式中的身体动作是向外延展的，而能量则是向内聚集的。你应当敏感地去观看和察觉哪些在向外散射哪些在向内汇聚。加强你的身体语言。
力量是原材料，动作是成品。力量要在合适的时间进行汇聚。

腿部的血液活动

停留在三角式中时，你要关注后方腿的小腿外侧有没有向外鼓出去。这种凸起会导致弧形膝盖。老年人之所以会有弧形膝盖是因为膝盖的供血不足。这种营养缺乏使得骨头发生弯曲。因此在做三角式时要用小腿胫骨中心外侧去撞击胫骨中心内侧，---》 外侧胫骨收向/靠向内侧胫骨， 这样会加速这个区域的血液流动从而预防O型腿的形成。 在三角式中通过你创造一个O型腿可以预防生活中出现O型腿，在三角式中，我们创建了一个弧形/弧度来预防O型腿的出现/产生， 正确的站立体式能够预防O型腿。

 Setubandh

Meter your breath.Observe how long you can maintain mannerisms of your feet, of your legs, of your arms and hands.If you make any adjustments maintain vigilance, and make the changes with advertence.You have to maintain the influence of the changes and breathe for a while.Incorporate one body part with another from two remote parts,e.g. hands to feet, arms to legs. Even as you work do the actions simultaneously and with coordination. Learn the principle of constancy. Develop the disposition and the aptitude for it. Learn to maintain what you do. Learn to maintain with exhalation, inhalation and retention.Develop a studious mind in your practise of yoga.

7

桥式

计量你的呼吸。

观察在体式中你的双脚、双腿、手臂和双手能保持稳定多久。你要对体式中所做的任何调整保持警觉。留意身体发生的任何变化。

你要维持这种变化调整给身体带来的影响，并用呼吸加以配合。

将身体上相距较远的两个部分联结起来，比如手到脚，手臂到腿。在做体式时两个部位的动作步调一致，彼此协调。学习一致性原则，并培养相应的性情和才能。学会坚持在你所做的体式里。学习正确使用呼吸和收束稳定在体式中。在习练瑜伽时培养平稳的心态。