下面是著名的阿斯汤加瑜伽老师richard freeman的一段对于呼吸和收束的指导

Hello,I’m rechard freeman,I’d like to introduce you the internal practice of ashtanga yoga.

你好，我是richard freeman,我来给大家介绍一下阿斯汤加瑜伽的内在练习部分

A primary tool during the practice is the breath..when you whisper the sound is soft and aspirant.. As we breath during these postures we will make the same soft pleasant aspirant sound with the lips closed. ----…the sound of the inhale and the sound of exhale should be the same. To keep the sound of the breath even until we allow the access of our awareness to the core of our body.

练习中首要的工具就是呼吸，当你说悄悄话的时候，会发出柔和的气声，当我们练习体位的时候，闭着嘴唇呼吸发出的声音和这种柔和愉快的气声是一样的。——吸气的声音和呼气的声音是一样的。一直保持着这种声音，直到我们的觉知随着这种声音进入到我们身体的核心。

 we will also practice the soft steady gazing with the eyes. the eyes will be directed towards the different external or internal points without intention eager or strenghth. It would be a friendly gaze accompanied by a soft internal smile which will open and relax the back of the palate.This opening of the back of the palate would allow movement of the breathing to drop down to the floor of pelvic of the perineum. This will cause a gradual awaking and toning of the muscles which connect and calcis to the pubic bone.

我们也要练习柔和的让眼睛停留在一个地方的凝视。眼睛会被导向内部或者外部的不同凝视点，放松不带着欲望或者强迫的力量。这将是一种友好的凝视，带着一种内在的微笑，而这种微笑会帮助我们打开上颚的后部。打开上颚的后部就能够允许我们的呼吸运动，一直沉到会阴处的骨盆的底端。这个会慢慢的唤醒并且让意识连接在位于根部的耻骨附近的肌肉。（会阴在肛门前口）

As we beging we will use the toning along these perineum muscles to keep the rising spreading movment of the inhale grounded which we called mular or root of the body at the center of the pelvic floor.

在开始的时候，我们要能协调会阴附近的肌肉，这个位置我们称之为身体的海底轮，在骨盆底得中心，让吸气的上升和扩展能够有个基础。

 Here’s how to do it

现在来示范一下怎么做。

 Listening to the pleasant asprint sound of the breath,finish the exhale,and feel the perineum tone. As the inhale begins draw the lower bally right above the pubic bones slightly back,  during the whole inhale imagine that you are draw a thin tread up from the center of the perineum about an inch keep the soft palate open as you draw on this perineum thread with the breathing movement.also release the pubic bone and the calcis down at the same time

听着愉快的呼吸声，结束呼气，感觉会阴的位置。在吸气开始的时候，把位于耻骨上面下腹部轻轻地回缩，在整个吸气的过程中想象你拿着一把细细的剑从会阴的中心往上插入大概一英寸，在你用呼吸插入这个会阴剑得时候保持软腭打开，同时放松耻骨和其他的根部。

Inhaling this way feels the whole torse evenly up to the collarbones. When exhaling smoothly just keep the center of the heart area open all the way through..all the movements and poses we will do are based on and support this interal breathing process

吸气的时候感觉整个上身被均匀的拉向锁骨。吐气的时候平滑地落下，保持靠近心的位置打开。整个运动和体位练习中都要保持这种内在的呼吸。

watch these few postures are important tips before we begin to practise

在开始之前先，看一下几个关键动作，掌握要点。