加载中…Ashtanga 练习的基础
(2009-09-28 22:33:42)
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略微伸直两腿。这种运动会自动地把腹部向上、向内、朝着脊柱方向牵拉，形成腹部收束（Uddiyana Bandha）。
原文：
Before you start your Ashtanga Yoga practice there is one very important point to mention: Ashtanga Vinyasa Yoga is not hindu aerobics! A healthy, powerful and beautiful body is merely an unimportant side effect of Ashtanga Yoga.
There are some fundamental techniques in the Ashtanga Yoga system which transform a physical exercise into a spiritual practice. Tools which can help you enter a mystic world in which Prana, the universal energy, can be felt and directed consciously. These subtle techniques are much more important than the powerful body workout. Yoga is what you can't see!
This invisible foundation of Ashtanga Yoga is based on the following aspects:
Ujjayi Pranayama is a special breathing technique. It is a method to get unlimited access to Prana (=u Ujjayi Pranayama niversal energy).
Performing it, heat may be your first sensation. It's said, that by this breathing, Yogis can create enough heat to melt snow around them. But this technique also gives you inner energy to master impossible seeming physical efforts. Doing demanding Yoga positions can bee just seen as an result of an huge amount of muscular stamina. But the muscular system gets it s energy for this stamina from Prana and Ujjayi Pranayama gives this Prana to them.
Ujjayi breathing means breathing slowly through your nostrils - about 4 to 5 heartbeats in and about 4 to 5 heartbeats out. Doing this you create a soft and gentle sound in your throat, just like the waves of an inner ocean floating to the coast You hear the same sound inhaling and exhaling. Just listen to this rhythm. You can ride on it gently through your entire practice of Ashtanga Yoga.
The Ujjayi Pranayama will become a guide to tell you about the quality of your practice. A too forceful breathing may point you to a too forceful practice - . a too sleepy and unfocused to an too sleepy and unfocused practice. Keeping the right balance between hard and soft, fast and slow means going in moving meditation.
The Yoga philosophy describes Nadis (= energy channel) and Chakras (= energy centres) in the subtle body. So it is clear that Bhanda indicates a very fine technique, only partly achieved by physical action but mainly by pure concentration. There are some different Bandhas for different regulations in the pranic flow. For Ashtanga Vinyasa Yoga this two are most important: Mulabandha and Uddiyana Banda.
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 worlds. Vinyasa is an outward expression_r_r_r_r_r_r_r 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 actions converge to create a symphony of seamless unity. Each action encourages the other. They exist as one. The mind is then set free and the practice may become a rhythmic dance.
http://qzone.qq.com/ac/b.gif练习的基础" TITLE="Ashtanga
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