串聯動作：第一級-八支串聯瑜伽練習-1/2

VINYASA: Primary Series (Yoga Chikitsa / first series) - from Ashtanga Vinyasa Yoga Practice
串聯動作：第一級-八支串聯瑜伽練習
The traditional technique of Vinyasa in Ashtanga Yoga. - breathing, moving, counting –
串聯動作是八支串聯瑜伽傳統技法-呼吸,動作及計數法
ABOUT ASANA VINYASA
背景資訊 體位法 串聯動作
For proper use:
正確用法:
· Vinyasas are numbered through from Samasthitih to Samasthitih, but only bold lines are practised.
· 串聯動作的編號是從Samasthitih到Samasthitih,只有粗體字部分練習
· The breathing to the Vinyasa is showed as IN / EX. Every Vinyasa has one breath to lead and additional breaths printed in brackets.
· 串聯動作的呼吸標示：吸/呼 每一串聯動作一次若有增加處標示於括弧內
· Above the Vinyasa count for a position the name of the Asana is given, with the number of Vinyasas from Samasthitih to Samasthitih, the number which represents the Asana, and the Dristi (= point of gaze).
· 體位法的表示由以上串聯動作的計數,體位法的命名,從Samasthitih到Samasthitih的計數及凝視點
Further explanations
更進一步說明
Primary Series (=Yoga Chikitsa / first series) is said to be the most demanding Part of Ashtanga Vinyasa Yoga. - Because it is the first series you learn as a beginner.... and every begin is hard.
第一級被認為是要求最高的一級,因這是第一級而當您學習是初學者時每一次的開始均是最難的（萬事起頭難）


UTTHITA HASTA PADANGUSTHASANA / UTTHITA PARSVASAHITA
VINYASA: 14
串聯動作數:14
ASANA: 2,4,7,9,11,14
體位法: 2,4,7,9,11,14
DRISTI: PADHAYORAGRAI / PARSVA
凝視點: PADHAYORAGRAI / PARSVA

1 IN right leg up, take big toe
1……吸氣 右腳提起 ,右手抓腳大拇指

2 EX bend forward
5BR UTTHITA HASTA PADANGUSTHASANA A
2. 呼氣 向前彎腰 5次呼吸 UTTHITA HASTA PADANGUSTHASANA A

3 IN head up
3 吸氣 頭抬起
4 EX leg to the right
5BR UTTHITA PARSVASAHITA
4 呼氣 腳抬向右 5次呼吸 UTTHITA PARSVASAHITA

5 IN leg to front
5 吸氣 腳抬向前
6 EX leg up to the forehead
6 呼氣 腳抬高至前額
7 IN hands to the waist
5BR UTTHITA HASTA PADANGUSTHASANA B


(EX) leg down
7 吸氣 手回至腰部 5次呼吸 UTTHITA HASTA PADANGUSTHASANA B （呼氣）腳放下
8 IN left leg up, take big toe
8 吸氣 左腳提起 左手抓腳大拇指
9 EX bend vorward
5BR UTTHITA HASTA PADANGUSTHASANA A
9 呼氣 向前彎腰 5次呼吸 UTTHITA HASTA PADANGUSTHASANA A
10 IN head up
10 吸氣 頭抬起
11 EX leg to the left
5BR UTTHITA PARSVASAHITA
11 呼氣 腳抬向左 5次呼吸 UTTHITA PARSVASAHITA
12 IN leg to front
12 吸氣 腳抬向前
13 EX leg up to the forehead
13 呼氣 腳抬高至前額
14 IN hands to the waist
5BR UTTHITA HASTA PADANGUSTHASANA B
- EX Samasthitih
14 吸氣 手回至腰部 5次呼吸 UTTHITA HASTA PADANGUSTHASANA B 呼氣 Samasthitih


ARDHA BADDHA PADMOTTANASANA
VINYASA: 9
串聯動作數:9
ASANA: 1,2,6,7
體位法: 1,2,6,7
DRISTI: NASAGRAI
凝視點: NASAGRAI
1 IN right leg up, bind
1 吸氣 右腳提高至左腰
2 EX bend down
5BR ARDHA BADDHA PADMOTTANASANA
2 呼氣 前彎 5次呼吸 ARDHA BADDHA PADMOTTANASANA

3 IN head up
(EX) hold position
3 吸氣 抬頭 （呼氣）維持此動作
4 IN come up
4 吸氣 回到站立
5 EX Samasthitih
5 呼氣 Samasthitih
6 IN left leg up, bind,
6 吸氣 左腳提高至右腰
7 EX bend down
5BR ARDHA BADDHA PADMOTTANASANA
7 呼氣 前彎 5次呼吸 ARDHA BADDHA PADMOTTANASANA
8 IN head up
(EX) hold position
8 吸氣 抬頭 （呼氣）維持此動作
9 IN come up
9 吸氣 回到站立
- EX Samasthitih
呼氣 Samasthitih


UTKATASANA
VINYASA: 13
串聯動作數:13
ASANA: 7
體位法: 7
DRISTI: URDHVA
凝視點: URDHVA
1 IN hands up
1. 吸氣 手抬高
2 EX Uttanasana
2 呼氣 Uttanasana
3 IN head up
3 吸氣 手抬高
4 EX Chaturanga Dandasana
4 呼氣 Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
5 吸氣 Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
6 呼氣 Adho Mukha Svanasana
7 IN jump
5BR UTKATASANA
7 吸氣 跳 5次呼吸 UTKATASANA


(EX) hands to the floor
（呼氣） 手收回貼住地板
8 IN up8 吸氣 手倒立

9 EX Chaturanga Dandasana
9 呼氣 Chaturanga Dandasana
10 IN Urdhva Mukha Svanasana
10 吸氣 Urdhva Mukha Svanasana
11 EX Adho Mukha Svanasana
11 呼氣 Adho Mukha Svanasana
12 IN jump, head up
12 吸氣 跳 抬頭
13 EX Uttanasana
13 呼氣 Uttanasana
- IN come up
吸氣 回到站立
(EX) Samasthitih
（呼氣） Samasthitih


VIRABHADRASANA A,B
VINYASA: 16
串聯動作數: 16
ASANA: 7,8,9,10
體位法: 7,8,9,10
DRISTI: URDHVA / HASTAGRAI
凝視點: URDHVA / HASTAGRAI
1 IN hands up
1 吸氣 手抬高
2 EX Uttanasana
2 呼氣 Uttanasana
3 IN head up
3 吸氣 手抬高
4 EX Chaturanga Dandasana
4 呼氣 Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
5 吸氣 Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
6 呼氣 Adho Mukha Svanasana
7 IN right foot front
5BR VIRABHADRASANA A
7 吸氣 右腳向前 5次呼吸 VIRABHADRASANA A

8 EX turn to left
5BR VIRABHADRASANA A
8 呼氣 轉向左邊 5次呼吸 VIRABHADRASANA A
9 IN left foot front
5BR VIRABHADRASANA B
9 吸氣 左腳向前 5次呼吸 VIRABHADRASANA B

10 EX turn to right
5BR VIRABHADRASANA B
10 呼氣 轉向右邊 5次呼吸 VIRABHADRASANA B
(IN) hold position
（吸氣）維持此動作
(EX) hands to the floor
（呼氣）手收回貼住地板
11 IN up, left leg straight, right leg bent
11 吸氣 手倒立 左腳伸直 右腳彎曲

12 EX Chaturanga Dandasana
12 呼氣 Chaturanga Dandasana
13 IN Urdhva Mukha Svanasana
13 吸氣 Urdhva Mukha Svanasana
14 EX Adho Mukha Svanasana
14 呼氣 Adho Mukha Svanasana
15 IN jump, head up
15 吸氣 跳 抬頭
16 EX Uttanasana
16 呼氣 Uttanasana
- IN come up
吸氣 回到站立
(EX) Samasthitih
（呼氣） Samasthitih

PASCHIMATTANASANA A
VINYASA: 16
串聯動作數:16
ASANA: 9
體位法: 9
DRISTI: PADHAYORAGRAI
凝視點: PADHAYORAGRAI
1 IN hands up
1 吸氣 手抬高
2 EX Uttanasana
2 呼氣 Uttanasana
3 IN head up
3 吸氣 頭抬高
4 EX Chaturanga Dandasana
4 呼氣 Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
5 吸氣 Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
6 呼氣 Adho Mukha Svanasana

7 IN up
7 吸氣 手倒立

(EX) land, hands beside upper legs
5BR DANDASANA
（呼氣） 著地 手放大腿兩旁 5次呼吸 DANDASANA

8 IN take big toes, arms straight, head up

8 吸氣 手抓住腳大拇指 手臂伸直 抬頭
9 EX bend forward
5BR PASCHIMATTANASANA A
9 呼氣 向前彎 5次呼吸 PASCHIMATTANASANA A

10 IN head up, arms straight
10 吸氣 抬頭 手臂伸直
(EX) hands to the floor
（呼氣） 手置於地板
11 IN up
11 吸氣 手倒立
12 EX Chaturanga Dandasana
12 呼氣 Chaturanga Dandasana
13 IN Urdhva Mukha Svanasana
13 吸氣 Urdhva Mukha Svanasana
14 EX Adho Mukha Svanasana
14 呼氣 Adho Mukha Svanasana
15 IN jump, head up
15 吸氣 跳 抬頭
16 EX Uttanasana
16 呼氣 Uttanasana
- IN come up
呼氣 回到座姿
(EX) Samasthitih
（呼氣） Samasthitih


PASCHIMATTANASANA B

VINYASA: 16
串聯動作數:16
ASANA: 9
體位法: 9
DRISTI: PADHAYORAGRAI
凝視點: PADHAYORAGRAI
1 IN hands up
1 吸氣 手抬高
2 EX Uttanasana
2 呼氣 Uttanasana
3 IN head up
3 吸氣 抬頭
4 EX Chaturanga Dandasana
4 呼氣 Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
5 吸氣 Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
6 呼氣 Adho Mukha Svanasana
7 IN up
7 吸氣 手倒立
(EX) land, hands beside upper legs
5BR DANDASANA
（呼氣）著地 手放大腿兩旁 5次呼吸 DANDASANA
8 IN hands over toes, arms straight, head up
8 吸氣 手握住腳板 手臂伸直 抬頭
9 EX bend forward
5BR PASCHIMATTANASANA B
9 呼氣 向前彎 5次呼吸 PASCHIMATTANASANA B

10 IN head up, arms straight
10 吸氣 抬頭 手臂伸直
(EX) hands to the floor
（呼氣）手置於地板
11 IN up
11 吸氣 手倒立
12 EX Chaturanga Dandasana
12 呼氣 Chaturanga Dandasana
13 IN Urdhva Mukha Svanasana
13 吸氣 Urdhva Mukha Svanasana
14 EX Adho Mukha Svanasana
14 呼氣 Adho Mukha Svanasana
15 IN jump, head up
15 吸氣 跳 抬頭
16 EX Uttanasana
16 呼氣 Uttanasana
- IN come up
吸氣 回到座姿
(EX) Samasthitih
（呼氣） Samasthitih

PASCHIMATTANASANA C
VINYASA: 16
串聯動作數: 16
ASANA: 9
體位法: 9
DRISTI: PADHAYORAGRAI
凝視點: PADHAYORAGRAI
1 IN hands up
1 吸氣 手抬高
2 EX Uttanasana
2 呼氣 Uttanasana
3 IN head up
3 吸氣 手抬高
4 EX Chaturanga Dandasana
4 呼氣 Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
5 吸氣 Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
6 呼氣 Adho Mukha Svanasana
7 IN up
(EX) land, hands beside upper legs
5BR DANDASANA
7 吸氣 手倒立 （呼氣）著地 手置於地板 5次呼吸 DANDASANA
8 IN grab around foot, arms straight, head up
8 吸氣 手抓住腳板兩邊, 手臂伸直 , 抬頭
9 EX bend forward
5BR PASCHIMATTANASANA C
9 呼氣 前彎 5次呼吸 PASCHIMATTANASANA C

10 IN head up, arms straight
(EX) hands to the floor
10 吸氣 抬頭 ,手臂伸直 （呼氣）手置於地板
11 IN up
11 吸氣 手倒立
12 EX Chaturanga Dandasana
12 呼氣 Chaturanga Dandasana
13 IN Urdhva Mukha Svanasana
13 吸氣 Urdhva Mukha Svanasana
14 EX Adho Mukha Svanasana
14 呼氣 Adho Mukha Svanasana
15 IN jump, head up
15 吸氣 跳 , 抬頭
16 EX Uttanasana
- IN come up
(EX) Samasthitih
16 呼氣 Uttanasana 吸氣 回到座姿 （呼氣）Samasthitih

PASCHIMATTANASANA D
VINYASA: 16
串聯動作數: 16
ASANA: 9
體位法: 9
DRISTI: PADHAYORAGRAI
凝視點: PADHAYORAGRAI
1 IN hands up
1 吸氣 手抬高
2 EX Uttanasana
2 呼氣 Uttanasana
3 IN head up
3 吸氣 抬頭
4 EX Chaturanga Dandasana
4 呼氣 Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
5 吸氣 Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
6 呼氣 Adho Mukha Svanasana
7 IN up
(EX) land, hands beside upper legs
5BR DANDASANA
7 吸氣 手倒立（呼氣）著地 手置於地板 5次呼吸 DANDASANA
8 IN grab wrist around foot, arms straight, head up
8 吸氣 環繞過腳板手互扣 , 手臂伸直 , 抬頭
9 EX bend forward
5BR PASCHIMATTANASANA D
9 呼氣 前彎 5次呼吸 PASCHIMATTANASANA D


10 IN head up, arms straight
(EX) hands to the floor
10 吸氣 抬頭 ,手臂伸直 （呼氣）手置於地板

11 IN up
11 吸氣 手倒立

12 EX Chaturanga Dandasana
12 呼氣 Chaturanga Dandasana

13 IN Urdhva Mukha Svanasana
13 吸氣 Urdhva Mukha Svanasana
14 EX Adho Mukha Svanasana
14 呼氣 Adho Mukha Svanasana
15 IN jump, head up
15 吸氣 跳 , 抬頭
16 EX Uttanasana
- IN come up
(EX) Samasthitih
16 呼氣 Uttanasana 吸氣 回到座姿 （呼氣）Samasthitih


PURVATTANASANA
VINYASA: 15
串聯動作數: 15
ASANA: 8
體位法: 8
DRISTI: NASAGRAI
凝視點: NASAGRAI
1 IN hands up
1 吸氣 手抬高
2 EX Uttanasana
2 呼氣 Uttanasana
3 IN head up
3 吸氣 抬頭
4 EX Chaturanga Dandasana
4 呼氣 Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
5 吸氣 Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
6 呼氣 Adho Mukha Svanasana
7 IN up
(EX) Dandasana; hands back
7 吸氣 手倒立 （呼氣） Dandasana;手放後方
8 IN lift hips up
5BR PURVATTANASANA
8 吸氣 臀部提高 5次呼吸 PURVATTANASANA

9 EX Dandasana
9 呼氣 Dandasana
10 IN up
10 吸氣 手倒立
11 EX Chaturanga Dandasana
11 呼氣 Chaturanga Dandasana
12 IN Urdhva Mukha Svanasana
12 吸氣 Urdhva Mukha Svanasana
13 EX Adho Mukha Svanasana
13 呼氣 Adho Mukha Svanasana
14 IN jump, head up
14 吸氣 跳 , 抬頭
15 EX Uttanasana
- IN come up
(EX) Samasthitih
15 呼氣 Uttanasana 吸氣 回到座姿 （呼氣）Samasthitih

ARDHA BADDHA PADMA PASHIMATTANASANA
VINYASA: 22
串聯動作數: 22
ASANA: 8,15
體位法: 8,15
DRISTI: PADHAYORAGRAI
凝視點: PADHAYORAGRAI
1 IN hands up
1 吸氣 手抬高
2 EX Uttanasana
2 呼氣 Uttanasana
3 IN head up
3 吸氣 抬頭
4 EX Chaturanga Dandasana
4 呼氣 Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
5 吸氣 Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
6 呼氣 Adho Mukha Svanasana
7 IN up
(EX) land, right leg in bound lotus
(IN) head up
7 吸氣 手倒立 （呼氣）著地 右腳半鎖蓮式
8 EX bend forward
5BR ARDHA BADDHA PADMA PASHIMATTANASANA
8 呼氣 前彎 5次呼吸 ARDHA BADDHA PADMA PASHIMATTANASANA

9 IN head up
(EX) hands to the floor
9 吸氣 抬頭 （呼氣）手置於地板
10 IN up
10 吸氣 手倒立
11 EX Chaturanga Dandasana
11 呼氣 Chaturanga Dandasana
12 IN Urdhva Mukha Svanasana
12 吸氣 Urdhva Mukha Svanasana
13 EX Adho Mukha Svanasana
13 呼氣 Adho Mukha Svanasana
14 IN up
(EX) land, left leg in bound lotus
(IN) head up
14 吸氣 著地 左腳半鎖蓮式
15 EX bend forward
5BR ARDHA BADDHA PADMA PASHIMATTANASANA
15 呼氣 前彎 5次呼吸 ARDHA BADDHA PADMA PASHIMATTANASANA
16 IN head up
(EX) hands to the floor
16 吸氣 抬頭 （呼氣）手置於地板
17 IN up
17 吸氣 手倒立
18 EX Chaturanga Dandasana
18 呼氣 Chaturanga Dandasana
19 IN Urdhva Mukha Svanasana
19 吸氣 Urdhva Mukha Svanasana
20 EX Adho Mukha Svanasana
20 呼氣 Adho Mukha Svanasana
21 IN jump, head up
21 吸氣 跳 抬頭
22 EX Uttanasana
- IN come up
(EX) Samasthitih
22 呼氣 Uttanasana 吸氣 回到座姿 （呼氣）Samasthitih

TRIANG MUKHA EKA PADA PASHIMATTANASANA
VINYASA: 22
串聯動作數: 22
ASANA: 8,15
體位法: 8,15
DRISTI: PADHAYORAGRAI
凝視點: PADHAYORAGRAI
1 IN hands up
1 吸氣 手抬高
2 EX Uttanasana
2 呼氣 Uttanasana
3 IN head up
3 吸氣 抬頭
4 EX Chaturanga Dandasana
4 呼氣 Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
5 吸氣 Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
6 呼氣 Adho Mukha Svanasana
7 IN jump
(EX) land, right leg beside hip
(IN) head up
7 吸氣 跳 （呼氣） 著地 右腳置於臀部旁 （吸氣）抬頭
8 EX bend forward
5BR TRIANG MUKHA EKA PADA PASHIMATTANASANA
8 呼氣 前彎 5次呼吸 TRIANG MUKHA EKA PADA PASHIMATTANASANA

9 IN head up
(EX) hands to the floor
9 吸氣 抬頭 （呼氣）手置於地板
10 IN up
10 吸氣 手倒立
11 EX Chaturanga Dandasana
11 呼氣 Chaturanga Dandasana
12 IN Urdhva Mukha Svanasana
12 吸氣 Urdhva Mukha Svanasana
13 EX Adho Mukha Svanasana
13 呼氣 Adho Mukha Svanasana
14 IN jump
(EX) land,left leg beside hip
(IN) head up
14 吸氣 跳 （呼氣） 著地 左腳於臀部旁 （吸氣）抬頭
15 EX bend forward
5BR TRIANG MUKHA EKA PADA PASHIMATTANASANA
15 呼氣 前彎 5次呼吸 TRIANG MUKHA EKA PADA PASHIMATTANASANA
16 IN head up
(EX) hands to the floor
16 吸氣 抬頭 （呼氣）手置於地板
17 IN up
17 吸氣 手倒立
18 EX Chaturanga Dandasana
18 呼氣 Chaturanga Dandasana
19 IN Urdhva Mukha Svanasana
19 吸氣 Urdhva Mukha Svanasana
20 EX Adho Mukha Svanasana
20 呼氣 Adho Mukha Svanasana
21 IN jump, head up
21 吸氣 跳 抬頭
22 EX Uttanasana
- IN come up
(EX) Samasthitih
22 呼氣 Uttanasana吸氣 回到座姿 （呼氣）Samasthitih

JANU SIRSASANA A
VINYASA: 22
串聯動作數: 22
ASANA: 8,15
體位法: 8,15
DRISTI: PADHAYORAGRAI
凝視點: PADHAYORAGRAI
1 IN hands up
1 吸氣 手抬高
2 EX Uttanasana
2 呼氣 Uttanasana
3 IN head up
3 吸氣 抬頭
4 EX Chaturanga Dandasana
4 呼氣 Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
5 吸氣 Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
6 呼氣 Adho Mukha Svanasana
7 IN jump
(EX) land, right leg bent
(IN) head up
7 吸氣 跳 （呼氣） 著地 右腿彎曲 （吸氣）抬頭
8 EX bend forward
5BR JANU SIRSASANA A
8 呼氣 前彎 5次呼吸 JANU SIRSASANA A

9 IN head up
(EX) hands to the floor
9 吸氣 抬頭 （呼氣）手置於地板
10 IN up
10 吸氣 手倒立
11 EX Chaturanga Dandasana
11 呼氣 Chaturanga Dandasana
12 IN Urdhva Mukha Svanasana
12 吸氣 Urdhva Mukha Svanasana
13 EX Adho Mukha Svanasana
13 呼氣 Adho Mukha Svanasana
14 IN jump
(EX) land, left leg bent
(IN) head up
14 吸氣 跳 （呼氣） 著地 左腿彎曲 （吸氣）抬頭
15 EX bend forward
5BR JANU SIRSASANA A
15 呼氣 前彎 5次呼吸 JANU SIRSASANA A
16 IN head up
(EX) hands to the floor
16 吸氣 抬頭 （呼氣）手置於地板
17 IN up
17 吸氣 手倒立
18 EX Chaturanga Dandasana
18 呼氣 Chaturanga Dandasana
19 IN Urdhva Mukha Svanasana
19 吸氣 Urdhva Mukha Svanasana
20 EX Adho Mukha Svanasana
20 呼氣 Adho Mukha Svanasana
21 IN jump, head up
21 吸氣 跳 抬頭
22 EX Uttanasana
- IN come up
(EX) Samasthitih
22 呼氣 Uttanasana吸氣 回到座姿 （呼氣）Samasthitih

JANU SIRSASANA B
VINYASA: 22
串聯動作數: 22
ASANA: 8,15
體位法: 8,15
DRISTI: PADHAYORAGRAI
凝視點: PADHAYORAGRAI
1 IN hands up
1 吸氣 手抬高
2 EX Uttanasana
2 呼氣 Uttanasana
3 IN head up
3 吸氣 抬頭
4 EX Chaturanga Dandasana
4 呼氣 Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
5 吸氣 Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
6 呼氣 Adho Mukha Svanasana
7 IN jump
(EX) land, right leg bent
(IN) head up
7 吸氣 跳 （呼氣） 著地 右腿彎曲 （吸氣）抬頭
8 EX bend forward
5BR JANU SIRSASANA B
8 呼氣 前彎 5次呼吸 JANU SIRSASANA B

9 IN head up
(EX) hands to the floor
9 吸氣 抬頭 （呼氣）手置於地板
10 IN up
10 吸氣 手倒立
11 EX Chaturanga Dandasana
11 呼氣 Chaturanga Dandasana
12 IN Urdhva Mukha Svanasana
12 吸氣 Urdhva Mukha Svanasana
13 EX Adho Mukha Svanasana
13 呼氣 Adho Mukha Svanasana
14 IN jump
(EX) land, left leg bent
(IN) head up
14 吸氣 跳 （呼氣）著地 左腿彎曲 （吸氣）抬頭
15 EX bend forward
5BR JANU SIRSASANA B
15 呼氣 前彎 5次呼吸 JANU SIRSASANA B
16 IN head up
(EX) hands to the floor
16 吸氣 抬頭 （呼氣）手置於地板
17 IN up
17 吸氣 手倒立
18 EX Chaturanga Dandasana
18 呼氣 Chaturanga Dandasana
19 IN Urdhva Mukha Svanasana
19 吸氣 Urdhva Mukha Svanasana
20 EX Adho Mukha Svanasana
20 呼氣 Adho Mukha Svanasana
21 IN jump, head up
21 吸氣 跳 抬頭
22 EX Uttanasana
- IN come up
(EX) Samasthitih
22 呼氣 Uttanasana 吸氣 回到座姿 （呼氣）Samasthitih

JANU SIRSASANA C
VINYASA: 22
串聯動作數: 22
ASANA: 8,15
體位法: 8,15
DRISTI: PADHAYORAGRAI
凝視點: PADHAYORAGRAI
1 IN hands up
1 吸氣 手抬高
2 EX Uttanasana
2 呼氣 Uttanasana
3 IN head up
3 吸氣 抬頭
4 EX Chaturanga Dandasana
4 呼氣 Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
5 吸氣 Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
6 呼氣 Adho Mukha Svanasana
7 IN jump
(EX) land, right leg bent
(IN) head up
7 吸氣 跳（呼氣） 著地 右腿彎曲 （吸氣）抬頭
8 EX bend forward
5BR JANU SIRSASANA C
8 呼氣 前彎 5次呼吸 JANU SIRSASANA C

9 IN head up
(EX) hands to the floor
9 吸氣 抬頭 （呼氣）手置於地板
10 IN up
10 吸氣 手倒立
11 EX Chaturanga Dandasana
11 呼氣 Chaturanga Dandasana
12 IN Urdhva Mukha Svanasana
12 吸氣 Urdhva Mukha Svanasana
13 EX Adho Mukha Svanasana
13 呼氣 Adho Mukha Svanasana
14 IN jump
(EX) land, left leg bent
(IN) head up
14 吸氣 跳 （呼氣）著地 左腿彎曲 （吸氣）抬頭
15 EX bend forward
5BR JANU SIRSASANA C
15 呼氣 前彎 5次呼吸 JANU SIRSASANA C
16 IN head up
(EX) hands to the floor
16 吸氣 抬頭 （呼氣）手置於地板
17 IN up
17 吸氣 手倒立
18 EX Chaturanga Dandasana
18 呼氣 Chaturanga Dandasana
19 IN Urdhva Mukha Svanasana
19 吸氣 Urdhva Mukha Svanasana
20 EX Adho Mukha Svanasana
20 呼氣 Adho Mukha Svanasana
21 IN jump, head up
21 吸氣 跳 抬頭
22 EX Uttanasana
- IN come up
(EX) Samasthitih
22 呼氣 Uttanasana 吸氣 回到座姿 （呼氣）Samasthitih

MARICHYASANA A
VINYASA: 22
串聯動作數: 22
ASANA: 8,15
體位法: 8,15
DRISTI: PADHAYORAGRAI
凝視點: PADHAYORAGRAI
1 IN hands up
1 吸氣 手抬高
2 EX Uttanasana
2 呼氣 Uttanasana
3 IN head up
3 吸氣 抬頭
4 EX Chaturanga Dandasana
4 呼氣 Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
5 吸氣 Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
6 呼氣 Adho Mukha Svanasana
7 IN jump
(EX) land, right leg bent
(IN) head up
7 吸氣 跳（呼氣） 著地 右腿彎曲 （吸氣）抬頭
8 EX bend forward
5BR MARICHYASANA A
8 呼氣 前彎 5次呼吸 MARICHYASANA A

9 IN head up
(EX) hands to the floor
9 吸氣 抬頭 （呼氣）手置於地板
10 IN up
10 吸氣 手倒立
11 EX Chaturanga Dandasana
11 呼氣 Chaturanga Dandasana
12 IN Urdhva Mukha Svanasana
12 吸氣 Urdhva Mukha Svanasana
13 EX Adho Mukha Svanasana
13. 呼氣 Adho Mukha Svanasana
14 IN jump
(EX) land, left leg bent
(IN) head up
14 吸氣 跳 （呼氣）著地 左腿彎曲 （吸氣）抬頭
15 EX bend forward
5BR MARICHYASANA A
15 呼氣 前彎 5次呼吸 MARICHYASANA A
16 IN head up
(EX) hands to the floor
16 吸氣 抬頭 （呼氣）手置於地板
17 IN up
17. 吸氣 手倒立
18 EX Chaturanga Dandasana
18. 呼氣 Chaturanga Dandasana
19 IN Urdhva Mukha Svanasana
19. 吸氣 Urdhva Mukha Svanasana
20 EX Adho Mukha Svanasana
20. 呼氣 Adho Mukha Svanasana
21 IN jump, head up
21 吸氣 跳 抬頭
22 EX Uttanasana
- IN come up
(EX) Samasthitih
22 呼氣 Uttanasana 吸氣 回到座姿 （呼氣）Samasthitih



MARICHYASANA B
VINYASA: 22
串聯動作數: 22
ASANA: 8,15
體位法: 8,15
DRISTI: PADHAYORAGRAI
凝視點: PADHAYORAGRAI
1 IN hands up
1 吸氣 手抬高
2 EX Uttanasana
2 呼氣 Uttanasana
3 IN head up
3 吸氣 抬頭
4 EX Chaturanga Dandasana
4 呼氣 Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
5 吸氣 Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
6 呼氣 Adho Mukha Svanasana
7 IN jump
(EX) land, right leg bent, left leg in lotus
(IN) head up
7 吸氣 跳（呼氣） 著地 右腿彎曲 左腿蓮花式（吸氣）抬頭
8 EX bend forward
5BR MARICHYASANA B
8 呼氣 前彎 5次呼吸 MARICHYASANA B

9 IN head up
(EX) hands to the floor
9 吸氣 抬頭 （呼氣）手置於地板
10 IN up
10 吸氣 手倒立

11 EX Chaturanga Dandasana
11 呼氣 Chaturanga Dandasana
12 IN Urdhva Mukha Svanasana
12 吸氣 Urdhva Mukha Svanasana
13 EX Adho Mukha Svanasana
13. 呼氣 Adho Mukha Svanasana
14 IN jump
(EX) land, left leg bent, right leg in lotus
(IN) head up
14. 吸氣 跳（呼氣） 著地左腿彎曲 右腿蓮花式（吸氣）抬頭
15 EX bend forward
5BR MARICHYASANA B
15. 呼氣 前彎 5次呼吸 MARICHYASANA B
16 IN head up
(EX) hands to the floor
16 吸氣 抬頭 （呼氣）手置於地板
17 IN up
17. 吸氣 手倒立
18 EX Chaturanga Dandasana
18. 呼氣 Chaturanga Dandasana
19 IN Urdhva Mukha Svanasana
19. 吸氣 Urdhva Mukha Svanasana
20 EX Adho Mukha Svanasana
20 呼氣 Adho Mukha Svanasana
21 IN jump, head up
21 吸氣 跳 抬頭
22 EX Uttanasana
- IN come up
(EX) Samasthitih
22 呼氣 Uttanasana 吸氣 回到座姿 （呼氣）Samasthitih

MARICHYASANA C
VINYASA: 18
串聯動作數: 18
ASANA: 7,12
體位法: 7,12
DRISTI: PARSVA
凝視點: PARSVA
1 IN hands up
1 吸氣 手抬高
2 EX Uttanasana
2 呼氣 Uttanasana
3 IN head up
3 吸氣 抬頭
4 EX Chaturanga Dandasana
4 呼氣 Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
5 吸氣 Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
6 呼氣 Adho Mukha Svanasana
7 IN up
(EX) land, right leg bent
(IN) turn right
5BR MARICHYASANA C


(EX) hands to the floor,

7. 吸氣 手倒立 （呼氣）著地 右腿彎曲
（吸氣） 向右轉 5次呼吸 MARICHYASANA C （呼氣）手置於地板
8 IN up
8 吸氣 手倒立
9 EX Chaturanga Dandasana
9 呼氣 Chaturanga Dandasana
10 IN Urdhva Mukha Svanasana
10 吸氣 Urdhva Mukha Svanasana
11 EX Adho Mukha Svanasana
11 呼氣 Adho Mukha Svanasana
12 IN up
(EX) land, left leg bent
(IN) turn left
5BR MARICHYASANA C
(EX) hands to the floor
12. 吸氣 手倒立 （呼氣）著地 左腿彎曲
（吸氣） 向左轉 5次呼吸 MARICHYASANA C （呼氣）手置於地板
13 IN Up
13. 吸氣 手倒立
14 EX Chaturanga Dandasana
14 呼氣 Chaturanga Dandasana
15 IN Urdhva Mukha Svanasana
15 吸氣 Urdhva Mukha Svanasana
16 EX Adho Mukha Svanasana
16 呼氣 Adho Mukha Svanasana
17 IN Jump, Head up
17 吸氣 跳 抬頭
18 EX Uttanasana
- IN come up
(EX) Samasthitih
18. 呼氣 Uttanasana 吸氣 回到座姿（呼氣）Samasthitih

MARICHYASANA D
VINYASA: 18
串聯動作數: 18
ASANA: 7,12
體位法: 7,12
DRISTI: PARSVA
凝視點: PARSVA
1 IN hands up
1 吸氣 手抬高
2 EX Uttanasana
2 呼氣 Uttanasana
3 IN head up
3 吸氣 抬頭
4 EX Chaturanga Dandasana
4 呼氣 Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
5 吸氣 Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
6 呼氣 Adho Mukha Svanasana
7 IN up
(EX) land, right leg bent, left leg in lotus
(IN) turn right
5BR MARICHYASANA D

(EX) hands to the floor
7 吸氣 手倒立 （呼氣）著地 右腿彎曲 左腿蓮花式
（吸氣） 向右轉 5次呼吸 MARICHYASANA D （呼氣）手置於地板
8 IN up
8 吸氣 手倒立
9 EX Chaturanga Dandasana
9 呼氣 Chaturanga Dandasana
10 IN Urdhva Mukha Svanasana
10 吸氣 Urdhva Mukha Svanasana
11 EX Adho Mukha Svanasana
11 呼氣 Adho Mukha Svanasana
12 (IN) up
(EX) land, left leg bent, right leg in lotus
(IN) turn left
5BR MARICHYASANA D
(EX) hands to the floor
12 吸氣 手倒立 （呼氣）著地 左腿彎曲 右腿蓮花式
（吸氣） 向左轉 5次呼吸 MARICHYASANA D （呼氣）手置於地板
13 IN Up
13 吸氣 手倒立
14 EX Chaturanga Dandasana
14 呼氣 Chaturanga Dandasana
15 IN Urdhva Mukha Svanasana
15 吸氣 Urdhva Mukha Svanasana
16 EX Adho Mukha Svanasana
16 呼氣 Adho Mukha Svanasana
17 IN Jump, Head up
17 吸氣 跳 抬頭
18 EX Uttanasana
- IN come up
(EX) Samasthitih
18 呼氣 Uttanasana 吸氣 回到座姿 （呼氣）Samasthitih

NAVASANA
VINYASA: 13
串聯動作數: 13
ASANA: 7
體位法: 7
DRISTI: PADHAYORAGRAI
凝視點: PADHAYORAGRAI
1 IN hands up
1 吸氣 手抬高
2 EX Uttanasana
2 呼氣 Uttanasana
3 IN head up
3 吸氣 抬頭
4 EX Chaturanga Dandasana
4 呼氣 Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
5 吸氣 Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
6 呼氣 Adho Mukha Svanasana
7 IN up
(EX) land repeat 3 to 8 times
(IN) lift legs and arms
5BR NAVASANA

(EX) hands to the floor
7 吸氣 手倒立 （呼氣）著地 （吸氣）舉起手腳 5次呼吸 NAVASANA
（呼氣）手置於地板 重複3-8次
8 IN up

8 吸氣 手倒立

9 EX Chaturanga Dandasana
9 呼氣 Chaturanga Dandasana
10 IN Urdhva Mukha Svanasana
10 吸氣 Urdhva Mukha Svanasana
11 EX Adho Mukha Svanasana
11 呼氣 Adho Mukha Svanasana
12 IN jump, head up
12 吸氣 跳 抬頭
13 EX Uttansana
- IN come up
(EX) Samasthitih
13 呼氣 Uttanasana 吸氣 回到座姿 （呼氣）Samasthitih


BHUJAPIDASANA
VINYASA: 15
串聯動作數: 15
ASANA: 7,8
體位法: 7,8
DRISTI: NASAGRAI
凝視點: NASAGRAI
1 IN hands up
1 吸氣 手抬高
2 EX Uttanasana
2 呼氣 Uttanasana
3 IN head up
3 吸氣 抬頭
4 EX Chaturanga Dandasana
4 呼氣 Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
5 吸氣 Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
6 呼氣 Adho Mukha Svanasana
7 IN jump
(EX) lock the feet
(IN) head up
7 吸氣 跳 （呼氣）撐住腳 （吸氣）抬頭

8 EX chin 1mm over ground
5BR BHUJAPIDASANA

8 呼氣 下巴 離地1mm 5次呼吸 BHUJAPIDASANA


9 IN come up again
(EX) hold
(IN) Tittibhasana
9 吸氣 回到上一動作 （呼氣） 撐住 （吸氣） Tittibhasana
10 EX Bakasana
(IN) up
10 呼氣 Bakasana （吸氣）手倒立
11 EX Chaturanga Dandasana
11 呼氣 Chaturanga Dandasana
12 IN Urdhva Mukha Svanasana
12 吸氣 Urdhva Mukha Svanasana
13 EX Adho Mukha Svanasana
13 呼氣 Adho Mukha Svanasana
14 IN jump, head up
14 吸氣 跳 抬頭
15 EX Uttanasana
- IN come up
(EX) Samasthitih

15 呼氣 Uttanasana 吸氣 回到座姿 （呼氣）Samasthitih

NOTE: 1.本文譯自

http://ashtangayoga.info/asana-vinyasa/primary-series/vinyasa.html