在開始「八支串聯瑜伽」練習之前，有一個非常要緊的重點要注意：它並非印度式的有氧運動！那種健康、有力而美麗的身材，只不過是小副產品罷了。
在「八支串聯瑜伽」體系裡頭，有一些基本技巧可以把體育鍛鍊轉換成靈性的操練。幫你進入能有意識的覺知及導引生命能（prana，宇宙能量）的神秘世界。這些精細的技巧，比那些練健美的還更重要。練這些看不見的才算是瑜伽！
而「八支串聯瑜伽」中，有下列這些看不見的重點要練：
1.勝利呼吸法
2.能量收束法
3.凝視法
4.串聯動作
5.體位法
NOTE:
1.以上是網友 Yogalong 協助翻譯,感謝其盛情相助。 志當翻書菩薩 是其出發心,令人感佩
2.上述原文Fromhttp://ashtangayoga.info/ujjayi-bandha-dristi/index.html
Ujjayi, Bandha and Drishtis make the foundation of Ashtanga Vinyasa Yoga
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 (= breathing) Ujjayi Pranayama is a special breathing technique. It is a method to get unlimited access to Prana (=universal energy)....
Bandha Bandha names a technique which works like a valve for Prana (= Energy)....
Drishti Drishti is a point of gaze or focus....
Vinyasa Vinyasa means union between breath and movement....
Asana Asana is the most visible part of the Ashtanga Yoga practice and is commonly known as the "Yoga position". ...
勝利呼吸法
勝利呼吸法是一獨特的呼吸技巧與方法，它接通了無限的生命能（宇宙能量）。
演練此法，最先就可感覺出身體發熱。雖據說依這種呼吸術，可以起拙火溶化週遭的冰雪。但這技巧卻也給了你足夠內在能量，來應付那些似乎不可能的體能要求。作出高難度的瑜伽體位，在在要耗用大量的肌肉精力。而肌肉系統獲取精力所需能量即來自生命能，且勝利呼吸法就能給他們足夠的生命能。
勝利呼吸法乃透過鼻孔緩慢的呼吸：約四到五個心跳間隔吸氣，並約四到五個心跳間隔吐氣。這樣在你喉嚨產生低柔溫和的聲音，就像內在海洋的浪濤拍岸聲，隨著呼吸起伏著。只要傾聽這一節奏，你便能沉靜地漂浮過整個瑜伽套路。
此法將成為你辨認鍛鍊品質的最好指標，過於急促地呼吸聲，表示做的過於猛烈；反之，過於疲軟無力的呼吸聲，則表示當時過於渙散了。把剛、柔、快、慢間，把持得恰到好處，即可進入動禪的境界。
Ujjayi Pranayama (= breathing)
Ujjayi Pranayama is a special breathing technique. It is a method to get unlimited access to Prana (=universal 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.
NOTE:
1.以上是網友 Yogalong 協助翻譯
2.上述原文Fromhttp://ashtangayoga.info/ujjayi-bandha-dristi/ujjayi-pranayama.html
能量收束法（以下簡稱收束法）
「收束法」係稱一項具有水閘門般的功能，用來控制生命能的技巧。
瑜伽哲學中說，人的精細體有（三）脈、有（七）輪。所以，微妙的收束法要成就，很顯然是肉體動作並非主角，重心卻在純粹的心力貫注上。為控制不同內氣，而有不同的收束法。在八支串聯瑜伽中，有「會陰收束法」及「收腹收束法」
兩個最重要的收束法。
會陰收束法
會陰收束法，意指骨盤腔底層肌肉的收縮。
會陰收束法，導氣到脊椎末端的海底輪。
會陰收束法，讓你與「地大」元素連結。
會陰收束法，賜給你堅固性與穩定性。
開始學會陰收束法，可以一方面像忍大便一樣收縮肛門；一方面像忍小便一樣收縮尿道。但正確的位置，卻在前後陰之間。這需要長時間去揣摩，所以初學者只要夾肛縮臀即可。若要進一步了解會陰肌群，則可練習凱格爾運動。這是凱格爾醫生為產後婦女設計，用來調整骨盤腔底層肌肉的動作。這套訓練包括小便時，多次瞬間停止、再排尿的動作來鍛鍊會陰肌群。
剛開始要集中在會陰是很難的，而且收束法不易持久；但長時間的練習之後，你便可不難地優游在整個瑜伽套路之間了。
收腹收束法
收腹收束法，係指在呼氣吸氣時，收小腹讓胸腔產生真空而言。
它的梵文字面意思是「飛躍」。
收腹收束法，把生命能提升匯入你的脊骨。
收腹收束法，讓你與「風大」元素連結。
收腹收束法，賜給你輕安且幫你克服重力。
收腹收束法，保護你的下背、拉伸脊骨並且防止下背過度的後彎。
開始學收腹收束法，可以依下列練習：
吐氣，徹底把肺部殘餘的空氣都排清。兩手放在膝蓋上，然後鎖住喉頭、張開肋骨。就像要吸氣一樣，但不讓空氣進來。如此，胸部就會產生真空，肚子便深度上提。繼續停止呼吸，再吸腹貼脊、深入去體會這動作。直到憋不住了，才開始吸氣，並放鬆腹部。如果這樣練起來已輕鬆愉快了，就可以在呼吸之間，加入這種讓胸腔真空的動作，但不需太極端只要輕微的做即可。請注意，練收束法時腹部肌肉是鬆軟的、一點也沒有使力。
長時間的練習之後，收腹收束法將會變成你的一部分。在你做套路練習時，從頭到尾要一再的運用此法，尤其是企圖讓身體懸空的時候。
Bandha
Bandha names a technique which works like a valve for Prana (= Energy).
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.
Mulabandha
Mulabandha means contracting the pelvic floor.
Mulabandha leads the energy to the lower end of your spine - to Muladhara Chakra.
Mulabandha connects you with earth-energy.
Mulabandha gives you firmness and steadiness.
You can learn Mula Bandha on the one hand by contracting the anus as if you want to stand from going to the toilet, on the other hand by contracting the genital sphincter like inhibiting peeing. The proper position of Mulabandha is just between this two actions. It needs some time to get the necessary awareness of the perineal muscles. So in beginning just contract your anus. If you need an additional help to get more focus of your perineal muscles use an technique named after Keigel. He invented it for woman after childbirth to tune their pelvic floor again. His training is done while urinating by engaging the perineal muscles to stop the flow of urine and releasing it a view times.
In the beginning it is hard to keep concentration and Mulabandha may waver but with practice you will be able to hold it for your entire Ashtanga Yoga session.
Uddiyana Bandha
Uddiyana Bandha means suck in the lower abdomen by creating an vacuum in your chest while breathing in and out.
Translated wordly Uddiyana Bandha means "flying upward".
Uddiyana Bandha arises the Prana upward in your Spine.
Uddiyana Bandha connects you with air-energy.
Uddiyana Bandha gives you lightness and helps you to come over gravity force.
Uddiyana Bandha also protects your lower back, keeping the spine long and preventing against too much backward bending in the lower back.
To learn Uddyana Bandha you can tag on the following exercise: Breath completely out and press even the last bit of the air out of your lungs. Place your hands on your knees. Then close your throat while expanding your chest. Just like trying an inhalation but not letting any air in through your throat. Through this method an vacuum in your chest is created an your abdomen will be sucked in deeply. Hold your breath this way for a while trying to get your belly even deeper in and to get more feeling of the action. Before the next inhalation swallow once and release your belly first. If you are completely conformable with this technique you can start and try creating such an vacuum, only slighter, during breathing. Please notice, that absolutely no muscular contraction in the abdomen is needed for this Bandha.
With practice Uddiyana Bandha will become very natural. It just happens more and more all the time during your practice. - Especially when you try to lift your body up in the air.
NOTE: 1.以上是網友 Yogalong 協助翻譯
2.上述原文Fromhttp://ashtangayoga.info/ujjayi-bandha-dristi/bandha.html
凝視法
凝視法是指注視或集中在一點上。它不僅注視外景，而且更重要的是要心不外騖。由意守外景導向內在的集中。
經典上有九個凝視點：
1.鼻尖
2.印堂 (兩眉之間,第三眼)
3.肚臍眼
4.大拇指
5.手
6.大腳趾
7.右眺
8.左眺
9.仰望天空
Drishti
Drishti is a point of gaze or focus. Drishti mainly means not looking ato an external object but more drawing your consciousness away from the distractions around you, to one point of view. A point from where your concentration is directed inwards.Classically there are nine Drishtis: Nasagrai Drishti = tip of the nose
Broomadya Drishti / Ajna Chakra Drishti = third eye
Nabi Chakra Drishti = navel
Angusta Ma Dya Drishti = thumb
Hastagrai Drishti = hand
Padahayoragrai Drishti = big toe
Parsva Drishti = far to the right
Parsva Drishti = far to the left
Urdhva Drishti / Antara Drishti = up to the sky
NOTE:
1.以上是網友 Yogalong 協助翻譯
2.上述原文Fromhttp://ashtangayoga.info/ujjayi-bandha-dristi/drishti.html
串聯動作
串聯（vinyasa），意指呼吸跟動作間的聯合。每個動作都是由呼氣或吐氣所帶動。你移動的時間，等於你呼吸的時間。身體依從這自然的節奏。
在八支串聯瑜伽的傳統裡，每一瑜伽姿勢（體位）的進入及離開都以排定的某些動作串聯起來，一動一動的唱喊數字。所以，每一體位都有設定好的若干串聯動作組來進入或離開。（這些數字名稱列於網頁上的「體位-串聯-指南」）
因此八支瑜伽成為一樣非常精確的練習。始終以套路方式做同樣的動作組，有兩個良好的理由：
◎瑜伽行者相信有一個能量場浸透萬物。所做每一動作，皆會影響此一能量場。
所以你可想像透過古老的八支瑜伽練習，這種能量的衝擊，其力量有多麼的大！
成千上萬的瑜伽行者幾千年來每天都鍛鍊同樣的動作！
藉著瑜伽練習，你便可感受到所進入的這一能量場。
就透過練習，磁場就強到夠你一個串聯接一個串聯不斷的向前行。
◎每天以相同的次序、相同的動作練習，會讓你的頭腦特別的厭離。所以就不會還傷腦筋於要操練什麼，如此才容易進入動禪。
只管住呼吸控制法、收束法、凝視法、串聯動作及體位法，而不要起妄念！
練習八支串聯瑜伽時，並非所有來自和返回站立姿勢的串聯動作都要做。
雖然按這方式唱數，但在所有姿勢之間、甚至相同卻左右不同邊的姿勢之間，都有某些配合的串聯動作。通常推回來「狗向下式」(下犬式)。（詳細內容請看網頁上的「體位-串聯-指南」，所作串聯動作以粗體字表示；只唱數的，以細字表示）
◎如你所知，在本瑜伽體系中有許多的串聯動作、而體位姿勢僅作短暫的停留。
這對來自其他不同瑜伽派別的人，有時會感覺奇怪。
他們可能想說：「為什麼看到的總是體位法之間的這些串聯動作？」這實在是有所誤解！
我們並非在體位之間插入串聯動作，而是串聯動作中做體位。
體位等於串聯動作流暢套路中的定格暫停。
1.許多體熱係透過這串聯動作產生。
我們了解，人體就像玻璃，冷卻的玻璃不堪一折即碎；但在高溫燒炙下卻很容易彎它。
同樣道理，在身體無足夠溫度下要做瑜伽姿勢，便容易拉傷。
有時在八支瑜伽計數系統中，由吸氣開始後接兩個串聯動作。
若動作太長無法一次吸氣或吐氣完成，有時只接一個。
那樣通常會造成紊亂，所以請注意：每一串聯動作以吸氣或吐氣開始演練，但有時會延長較多次呼吸。
那種增加的呼吸也是傳統系統的一部分。（在「體位-串聯-指南」中，以括號列示）
八支瑜伽是一非常簡化的系統，所有進入及離開一體位都未稱名、只唱喊數字。
所以頭腦不用掛念名稱問題。
每一數字表示一個新的串聯：一個新動作與一個吸氣或吐氣的配合。
傳統上都以下列神聖的梵文數目字表示：
EKAM = 1
DVE = 2
TRINI = 3
CATVARI = 4
PANCHA = 5
SAT = 6
SAPTA = 7
ASTAU = 8
NAVA = 9
DASA = 10
EKADASA = 11
DVADASA = 12
TRAYODASA = 13
CHATURDASA = 14
PANCADASA = 15
SODASA = 16
SAPTADASA = 17
ASTADASA = 18
EKONAVIMSATIH = 19
VIMSATHI = 20
EKAVIMSATIH = 21
DVAVIMSATIH = 22
TRAYOVIMSATIH = 23
CATURVIMSATIH = 24
PANCAVIMSATIH = 25
SOVIMSTIH = 26
SAPTAVIMSATIH = 27
ASTAVIMSATIH = 28
Vinyasa
Vinyasa means union between breath and movement. Every movement is lead by an inhalation or exhalation. The time you move, is the time you breathe. Your body follows this natural rhythm.
In the tradition of Ashtanga Vinyasa Yoga every Yoga-Posture (=Asana) is entered and left in an certain defined order of Vinyasa movements - counted through from standing to standing. So every Asana has an defined number of Vinyasa movements to enter and to leave it. (This Numbers are named in the Asana-Vinyasa-Guide on this web page.) So Ashtanga Yoga becomes a very precise practice. Always doing the same movements with two good reasons: Yogis believe that there is an energy field penetrating everything. Every action done influences this energy field. So you can imagine how powerful the energetic impingement through the ancient Ashtanga Yoga practice is. Thousands of Yogis doing the same movements every day for some thousand years! - You can feel this energetic field you enter with your Yoga practice. A field strong enough to carry you on and on from vinyasa to vinyasa right through your practice.
Doing every day the same movements in the same order is extraordinary boring for your mind. So it can't be distracted to much by what you are doing and you enter easily an moving meditation - only Pranajama, Bandha, Drishti, Vinyasa and Asana but no thinking!
During the practice of Ashtanga Vinyasa Yoga not all of the Vinyasa movements from and back to the standing position are done. - They are just counted this way - But between all positions, and even between the different sides of one position there are some certain Vinyasa movements. Normally up and back to the downward facing dog position. (For detail just have a look to the Asana-Vinyasa-Guide on this web page the Vinyasa movements done are printed in bold letters, the ones just for counting are narrow lettered.) As you see, there are lots of Vinyasa movements in the Ashtanga Yoga practice and only short periods of static during the Asanas (= Yoga positions). People coming from other Yoga styles sometimes fell strange with this. They may think: "Why are there all this Vinyasas between the Asanas?" But this feeling is based on a misunderstanding. In Ashtanga Yoga we don't do Vinyasas between Asanas, but Asanas between Vinyasas. The Asanas are pauses between the steady flow of Vinyasa. Lots of heat is created through this Vinyasa movements. The Ashtanga Yogi sees the human body like glass. If you want to bend glass while it is cold, it will break. But if you get glass hot enough it will bend easily. The same it is with the human body. If you want to do Yoga positions with no heat, you might hurt yourself.
Sometimes in the counting system of Ashtanga Yoga there are two following Vinyasas both lead by an inhalation. Or one Vinyasa which has an too long movement for only one inhalation or exhalation. That often leads to confusion. So notice: Every Vinyasa has one inhalation or exhalation to LEAD the position but sometimes some more breathing to do it. Those additional breathings are as well part of the traditional system. (In the Asana-Vinyasa-Guide they are printed in brackets.)
Ashtanga Yoga is a very simple system, so all the Vinyasas to enter and leave an Asana (from standing to standing) are not named but just counted through. So the mind has no names to worry about. Every number indicates an new Vinyasa, an new movement in union with an inhalation or exhalation. The counting traditionally is performed in the holy language of Sanscrit: EKAM = 1
DVE = 2
TRINI = 3
CATVARI = 4
PANCHA = 5
SAT = 6
SAPTA = 7
ASTAU = 8
NAVA = 9
DASA = 10
EKADASA = 11
DVADASA = 12
TRAYODASA = 13
CHATURDASA = 14
PANCADASA = 15
SODASA = 16
SAPTADASA = 17
ASTADASA = 18
EKONAVIMSATIH = 19
VIMSATHI = 20
EKAVIMSATIH = 21
DVAVIMSATIH = 22
TRAYOVIMSATIH = 23
CATURVIMSATIH = 24
PANCAVIMSATIH = 25
SOVIMSTIH = 26
SAPTAVIMSATIH = 27
ASTAVIMSATIH = 28
NOTE:
1.以上是網友 Yogalong 協助翻譯
2.上述原文Fromhttp://ashtangayoga.info/ujjayi-bandha-dristi/vinyasa.html
體位法
體位法（ASANA）是八支瑜伽練習中最明顯可見的部分，一般稱之為「瑜伽姿勢」。
體位是串聯動作流暢套路中的定格暫停。
通常停五到八個勝利呼吸法，有時更長。
每一體位具有獨特的能量、獨特情緒、獨特的內涵….。
瑜伽行者說一體位隱藏著一生的經驗。
這種經驗，遠非文字所能言宣。唯有恆久的操練，你才可能體悟而成為你自己的東西。
Asana
Asana is the most visible part of the Ashtanga Yoga practice and is commonly known as the "Yoga position".
The Asana is the static pause between the flow of the Vinyasas. An break for normally 5 to 8 Ujjayi breaths, (Marked in the Asana-Vinyasa-Guide as "BR"), sometimes longer (If spezified in the Asana-Vinyasa-Guide with an number).
Every Asana has its unique energy, its emotion, its teaching... The Yogi says an Asana hides the experience of an whole live. An experience far beyond what words can catch. Just by constant practice you may understand it and make it yours.
NOTE:1.以上是網友 Yogalong 協助翻譯
2.上述原文Fromhttp://ashtangayoga.info/ujjayi-bandha-dristi/asana.html
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