拳头交后啤酒瓶交,岛国激情一区二区三区,女人一旦尝到粗硬的心理

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Prashant Iyengar 課堂筆記由Vibba女士根據(jù)錄音以及Ramamani memorial Yoga Institute(普納總院）核對發(fā)布。由田櫻女士翻譯。

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2002年7月2日

溫度：最高氣溫29.2℃

最低氣溫23.1℃

濕度81%

重點

純粹的體式不是瑜伽。
超負荷習(xí)練反而會變得狂熱。
體式不是運動，不是身體的動作，而是一種狀態(tài)。
體式中，協(xié)調(diào)性是前提。

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習(xí)練的體式：

臥英雄式

下犬式

頭倒立

站立后彎

上弓式

倒手杖式（雙腿內(nèi)收直棍式）

三角伸展式

側(cè)角伸展式

下犬式

站立前屈

坐立前屈（西方背部加強伸展式）

橋式

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臥英雄式

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.

激活身體的肉體和生理層面。-->激活身體的生理和心理層面
激活認知、感知和洞察的思維能力。
應(yīng)用呼吸的多面性，可用鋒銳的吸氣和呼氣方式。
用呼吸來激活身體的肉體、生理和頭腦層面。
練習(xí)時保持骨盆區(qū)域的下沉，雙手向頭頂?shù)姆较蛏煺埂?/span>

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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.

頭倒立

（束角式頭倒立和英雄式頭倒立）

束角式頭倒立是針對骨盆、臀部、髖部、腹股溝和膝蓋的專門動作體式，它也有打開胸腔的效果。
將膝蓋向后推會幫助打開腹股溝。

雙腿從束角式的狀態(tài)轉(zhuǎn)換成英雄式。呼氣時背部后彎，同時將肩膀和髖部來到‘站立后彎’中所處的位置。保持這樣的背部和肩膀的狀態(tài)，打開胸腔繼續(xù)后彎。膝蓋向后推，腳趾保持緊緊靠近身體并向地面移動。收緊肛門。足部發(fā)力。放松，然后再次進入體式。

放松，并退出體式。

頭倒立不單純只是一個倒立體式，它特別注重胸腔的打開。脊椎的每一部分都要通過吸氣再呼氣開始逐節(jié)被激活，從而為胸腔的打開做好準(zhǔn)備。在束角式頭倒立中，雙腳靠近會陰，當(dāng)呼氣結(jié)束時，背部肌肉和肩膀的啟動幫助胸腔充分打開。

體式中所運用的方法和技巧不但可以用來劃分體式類別，還可以決定接下來要做的體式的劃分和特性。

通常頭倒立的后面會緊跟著反向修復(fù)體式，因此頭倒立之后我們也會想要做前彎英雄式。

我們很容易成為這種模式的追隨者。所謂的模式就是前后體式之間具有相互反向的作用。然而在艾揚格體系中，這種模式的編排并不適用。

在頭倒立體式中，通過脊柱的延展和能量的啟動，胸腔得以很好地打開，而如果緊接著做前屈體式，實際上效果會適得其反。

恰當(dāng)?shù)捏w式序列安排會使習(xí)練更有深度。

作為資深習(xí)練者，你應(yīng)當(dāng)懂得在完成頭倒立體式之后何時需要做前屈體式。“頭倒立之后立即做前屈”已經(jīng)成為一種習(xí)慣。

*我們不要成為習(xí)慣的受害者，要用心，要有自已的判斷力

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

上弓式

胸腔有律動地上下起伏。逐步加大呼吸時胸腔的起伏幅度。當(dāng)你掌握了吸氣的起，也就學(xué)會呼氣的沉。放松關(guān)節(jié)，放松自胸廓到尾骨的整個脊柱。移動雙腳將其位置調(diào)整到更加精準(zhǔn)。這是這個體式的起始點。但也不要因此而被束縛。

純粹的體式不是瑜伽。
超負荷習(xí)練反而會變得狂熱。
體式不是運動，不是身體的動作，而是一種狀態(tài)。
體式中，協(xié)調(diào)性是前提。

無論你是習(xí)練一個體式還是一組體式，堅持習(xí)練，這樣才能夠保持在體式當(dāng)中。當(dāng)你在體式中停留時，你不僅僅只是身體在做這個動作，而是要用呼吸來配合動作。只有這樣你才會在體式中停留的更久。

例如，在倒手杖式中，由于腎臟處于收縮狀態(tài)，正常呼吸會變得困難。那么你就要學(xué)會在這個體式中正常呼吸的能力。一旦擁有了這個能力，你就能夠更好地完成這個體式展現(xiàn)在身體方面的特質(zhì)。伴隨著正常的呼吸節(jié)奏，你的呼吸會將體式與日益提高的‘協(xié)調(diào)性’結(jié)合在一起從而成為真正定義的“體式”。

協(xié)調(diào)性是瑜伽守則。它會帶給你堅定和有助于瑜伽習(xí)練進階的理解力。這樣才能稱之為“瑜伽”。

有些時候你需要停下來看看自己在做什么。

這就好像看自己在水中的影像一樣。只有當(dāng)水平如靜的時候，你的影像才是清晰的。因此只有

讓忙于習(xí)練的自己安靜下來才能看清自己。所以，請停下來觀看自己。如果感覺自己缺失了什么，就去探尋為什么以及如何丟失的。如果感覺是充沛的，那就找出如何、何時以及什么讓你感覺充沛。探索心靈與身體之間的連結(jié)。

*做好一個體式是遠遠不夠的，要清楚在這個體式里你能夠保持多久。

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.

站立后彎

啟動你的腿和手為脊柱服務(wù)，即使體式中你的腿處于彎曲的狀態(tài)。
雙手應(yīng)當(dāng)觸碰到脊柱。
雙腿不但是伸直的而且是在發(fā)揮它的作用。

學(xué)會能夠讓自己在體式中穩(wěn)定下來而采用的呼吸方式。

當(dāng)你在體式中穩(wěn)定之后，可以采用正常呼吸。

在后彎體式中，腎區(qū)域也叫腎帶是需要收緊的。收緊后你還需要了解如何保持這種收緊的狀態(tài)，那就是要學(xué)會在體式停留中維持正常的呼吸。然而只有訓(xùn)練了腎臟在收縮狀態(tài)下仍然可以正常工作的前提下才可以做到正常呼吸。也就是說，只有當(dāng)腎臟學(xué)會在倒手杖體式中收縮，你才有資格做正常呼吸。

只有在體式中停留到第3、4或者5個呼吸時，你才會意識到自己能否保持住將腎臟繼續(xù)收緊。有了這個前提，你才能做正常、次正常或次次正常呼吸甚至采用冥想狀態(tài)里的呼吸模式。

你做的不是正常呼吸。正常呼吸必須通過學(xué)習(xí)才能掌握的。這是你必須發(fā)展的能力。

這種方法和技巧或許也適用于其它體式，比如骨盆、髖骨類的體式。

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

根據(jù)今天三角式之前所做過的體式，三角式可以排列在某一個特定的模式里。

然而如果三角式被安排在扭轉(zhuǎn)之前或者三角式被安排為起始體式的話，那么這模式的序列又會有所不同。

體式序列會給習(xí)練帶來深度。
模式組合和兩組模式組合的序列會帶來更具深度的體驗。

要做好下背部三角式，我們需要把骶髂作為體式開始的中心點。

三角式中要找到從尾骨開始向外伸展的覺知。要關(guān)注如何運用收束。

吸氣，呼氣，感受體式帶來的效果。所有的身體伸展都是由尾骨向外散射。雙腿、雙手和脊柱的力量又全部匯聚到尾骨。

體式中的身體動作是向外延展的，而能量則是向內(nèi)聚集的。你應(yīng)當(dāng)敏感地去觀看和察覺哪些在向外散射哪些在向內(nèi)匯聚。加強你的身體語言。
力量是原材料，動作是成品。力量要在合適的時間進行匯聚。

腿部的血液活動

停留在三角式中時，你要關(guān)注后方腿的小腿外側(cè)有沒有向外鼓出去。這種凸起會導(dǎo)致弧形膝蓋。老年人之所以會有弧形膝蓋是因為膝蓋的供血不足。這種營養(yǎng)缺乏使得骨頭發(fā)生彎曲。因此在做三角式時要用小腿脛骨中心外側(cè)去撞擊脛骨中心內(nèi)側(cè)，---》外側(cè)脛骨收向/靠向內(nèi)側(cè)脛骨，這樣會加速這個區(qū)域的血液流動從而預(yù)防O型腿的形成。在三角式中通過你創(chuàng)造一個O型腿可以預(yù)防生活中出現(xiàn)O型腿，在三角式中，我們創(chuàng)建了一個弧形/弧度來預(yù)防O型腿的出現(xiàn)/產(chǎn)生，正確的站立體式能夠預(yù)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.

橋式

計量你的呼吸。

觀察在體式中你的雙腳、雙腿、手臂和雙手能保持穩(wěn)定多久。你要對體式中所做的任何調(diào)整保持警覺。留意身體發(fā)生的任何變化。

你要維持這種變化調(diào)整給身體帶來的影響，并用呼吸加以配合。

將身體上相距較遠的兩個部分聯(lián)結(jié)起來，比如手到腳，手臂到腿。在做體式時兩個部位的動作步調(diào)一致，彼此協(xié)調(diào)。學(xué)習(xí)一致性原則，并培養(yǎng)相應(yīng)的性情和才能。學(xué)會堅持在你所做的體式里。學(xué)習(xí)正確使用呼吸和收束穩(wěn)定在體式中。在習(xí)練瑜伽時培養(yǎng)平穩(wěn)的心態(tài)。

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