《哈他瑜伽之光》第九讲（第一节）

5月21日21:00-21:20

主题与作业：

1、乌伽依呼吸

2、蛙鸣式呼吸

二十四、乌伽依呼吸

《哈他瑜珈之光》(于伽英文譯本)2.51

Having closed the opening of the Nadi (larynx), the air should be drawn in such a way that it goes touching from the throat to the chest, and making noise while passing.關閉開放的脈輪（喉），空氣應該以這種方式吸入，從喉嚨到胸腔摩擦經過， 且經過時發出聲音。

《哈他瑜珈之光》(于伽英文譯本)2.52

It should be restrained, as before, and then let out through the Ida (the left nostril). This removes slesma (phlegm) in the throat and increases the appetite.氣體如前面一樣應受到控制，然後通過左脈（左鼻孔）呼出。此法可清除喉嚨里的黏液（痰），增進食慾。

《哈他瑜珈之光》(于伽英文譯本)2.53

It destroys the defects of the nadis, dropsy and disorders of Dhatu (humors). Ujjayi should be performed in all conditions of life, even while walking or sitting.它消除由經脈、水腫和體組織（體液)引起的身體缺陷。烏伽依呼吸可以在日常任何情況下練習，即使走路或坐著。

1、名字：乌伽依呼吸、喉呼吸、胜利式呼吸

2、Ujjāyī：胜利、征服的意思

3、练习阿斯汤伽瑜伽就自然而然会有Ujjāyī呼吸

4、分三步骤练习

5、迅速提升体温，达到热身的效果，也可以使肌肉、肌腱、韧带的延展度加强。

二十五、 蛙鸣式呼吸

《哈他瑜珈之光》(于伽英文譯本)2.54

Sitkari is performed by drawing in the air through the mouth, keeping the tongue between the lips. The air thus drawn in should not be expelled through the mouth. By practicing in this way, one becomes next to the God of love and beauty.蛙鳴式懸息法是通過口腔吸入空氣，保持舌頭在雙唇之間。這樣空氣吸入而不通過口腔排出。用這種方法練習，變得貼近愛與美之神。

《哈他瑜珈之光》(于伽英文譯本)2.55

He is regarded adorable by the Yoginis and becomes the destroyer of the cycle of creation. He is not afflicted with hunger, thirst, sleep or lassitude.他被認為是女瑜伽士的崇拜者，並成為宇宙循環的破壞者，他不受飢餓、口渴、睡眠和疲倦的折磨。

《哈他瑜珈之光》(于伽英文譯本)2.56

The Satwa of his body becomes free from all disturbances. In truth, he becomes the lord of the Yogis in this world.他自身的沙特瓦屬性從所有的困擾中解脫。確實，他成為這世上瑜伽士的主人。

1、Sītkāri：嘶声住气法

2、Sītkāri是由Sīt嘶声➕kāri产生所组成。

3、功效：冷却

4、禁忌：体寒和哮喘的要谨慎练习

5、Sattva，译曰情，或有情，众生（起世经）有生命者之称。