瑜伽流派——Anusara Yoga

   Anusara Yoga的核心—UPAs-通用顺位法                

   左图为内螺旋，能量向外扩张；右图为外螺旋，能量向内收缩

   Universal Principles of Alignment -通用顺位法简称UPA

1、Stand with the bases of your big toes touching,heels slightly apart(so that your second toes are parallel).Lift and spread your toes and the balls of your feet,then lay them softly down on the floor.Rock back and forth and side to side.Gradually reduce this swaying to standstill,with your weight balanced evenly on the feet.

站立，用大脚趾的底部触碰地面，脚跟微分开（以便第二脚趾互相平等）。抬起并伸展脚趾和脚球，并把它们轻轻地压向地板。前后左右轻摇身体，逐步减少摇摆到停顿，让重量平均分配到脚上。

2、Firm your thigh muscles and lift the knee caps,without hardening your lower bel

   《博伽梵歌》（Bhagavad gita），也简称为Gita，意为‘The Song of the Lord’，梵文gita的意思是'歌'，bhagavad则指'神，或尊者—— 一切

Some General Thoughts About Sequencing

一些关于体式顺序的普遍教学思路

            用信心支撑

                ——《于伽的教练手记》之六十三