串聯動作：第一級-八支串聯瑜伽練習-2/2

KURMASANA / SUPTA KURMASANA
VINYASA: 16
串聯動作數: 16
ASANA: 7,9
體位法: 7,9
DRISTI: BROOMADHYA
凝視點: BROOMADHYA
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 Tittibhasana
(EX) go down
(IN) heels up, arms straight
5BR KURMASANA
7 吸氣 Tittibhasana （呼氣） 下壓 （吸氣）腳後跟抬起 手臂伸直
5次呼吸 KURMASANA

(EX) hands beneath knees
（呼氣） 手置於膝部下方
8 IN Tittibhasana
(EX) left leg behind head
(IN) up
(EX) right leg behind head
(IN) up
8吸氣 Tittibhasana （呼氣） 左腳置於頭後 （吸氣）撐起
（呼氣）右腳置於頭後 （吸氣）撐起
9 EX lie down
5BR SUPTA KURMASANA
9 呼氣 躺下 5次呼吸 SUPTA KURMASANA

10 (IN) hands beneath knees
(EX) Dwi Pada Sirsasana
10 （吸氣） 手置於膝部下方 （呼氣） Dwi Pada Sirsasana

IN Tittibhasana
吸氣 Tittibhasana


11 EX Bakasana
11 呼氣 Bakasana

(IN) up
（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 Uttansana
- IN come up
(EX) Samasthitih
16 呼氣 Uttanasana 吸氣 回到座姿 （呼氣）Samasthitih

GARBHA PINDASANA
VINYASA: 14
串聯動作數: 14
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) straight legs
(IN) Dandasana
7 吸氣 手倒立 （呼氣） 腳伸直 （吸氣） Dandasana
8 EX hands through and to chin
5BR GARBHA PINDASANA
8 呼氣 手穿越貼住下巴 5次呼吸 GARBHA PINDASANA

(IN) head up
（吸氣）抬頭
9 EX hands to forehead, roll back Repeat 9 times
9 呼氣 手置於前額 向後翻 重複9次

(IN) roll up turn 360 * clockwise
(EX) arms out
吸氣） 向前翻 轉360度 順時鐘方向
（呼氣） 手臂伸出
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


KUKKUTASANA
VINYASA: 15
串聯動作數: 15
ASANA: 9
體位法: 9
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) straight legs
(IN) Dandasana
7 吸氣 手倒立 （呼氣） 腳伸直 （吸氣） Dandasana
8 EX Padmasana
8 呼氣 Padmasana
9 IN arms in, up
5BR KUKKUTASANA
9 吸氣 手臂穿入 撐起 5次呼吸 KUKKUTASANA

(EX) arms out
（呼氣） 手臂伸出
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


BADDHA KONASANA A / B
VINYASA: 17
串聯動作數: 17
ASANA: 8 ,10
體位法: 8 ,10
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) fold legs
(IN) straight back
7 吸氣 手倒立 （呼氣） 腳掌相對合併 （吸氣） 背挺直
8 EX chin to ground
5BR BADDHA KONASANA A
8 呼氣 下巴貼地面 5次呼吸 BADDHA KONASANA A

9 IN come up
9 吸氣 回到座姿
10 EX forehead to toes
5BR BADDHA KONASANA B10 呼氣 前額貼腳趾 5次呼吸 BADDHA KONASANA B

11 IN come up
5BR BADDHA KONASANA C
11 吸氣 回到座姿 5次呼吸 BADDHA KONASANA C

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

UPAVISTHA KONASANA A / B
VINYASA: 15
串聯動作數: 15
ASANA: 8,9
體位法: 8,9
DRISTI: NASAGRAI / URDHVA
凝視點: NASAGRAI / 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 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) leg beside arms, grab feet
(IN) head up
7 吸氣 手倒立 （呼氣） 手置腿上抓住腳板 （吸氣）抬頭
8 EX fold down
5BR UPAVISTHA KONASANA A
8 呼氣 前彎 5次呼吸 UPAVISTHA KONASANA A

9 IN head up, arms up
(EX) legs up, grab feet
5BR UPAVISTHA KONASANA B
9 吸氣 抬頭 手抬高 （呼氣） 腿拉高 手抓腳板
5次呼吸 UPAVISTHA KONASANA B


(EX) hands to the floor, between the legs
（呼氣） 手置於2腿間的地板
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, 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



SUPTA KONASANA
VINYASA: 16
串聯動作數: 16
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 手倒立
4 EX Chaturanga Dandasana
4 呼氣 Chaturanga Dandasana
5 IN Urdhva Mukha Svanasana
5 吸氣 Urdhva Mukha Svanasana
6 EX Urdhva Mukha Svanasana
6 呼氣 Urdhva Mukha Svanasana
7 IN up
(EX) lie down
7 吸氣 手倒立 （呼氣） 躺下
8 IN legs up
(EX) grab big toes
5BR SUPTA KONASANA
8 吸氣 腿抬高 （呼氣）抓住大腳趾 5次呼吸 SUPTA KONASANA
9 IN roll up
9 吸氣 向前翻

(EX) touch down
（呼氣） 放下

10 IN head up
(EX) hands to the floor, between the leg
10 吸氣 抬頭 （呼氣）手置於2腿間的地板
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

SUPTA PADANGUSTHASANA / SUPTA PARSVASAHITA
VINYASA: 28
串聯動作數: 28
ASANA: 11,19
體位法: 11,19
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) lie down
7 吸氣 手倒立 （呼氣） 躺下
8 IN right leg up, head down
8 吸氣 右腿抬高 頭向下
9 EX chin to shinbone
5BR SUPTA PADANGUSTHASANA
9 呼氣 下巴貼脛骨 5次呼吸 SUPTA PADANGUSTHASANA

10 IN head down
10 吸氣 頭放下
11 EX leg to the right
5BR SUPTA PARSVASAHITA
11 呼氣 腿放置右側 5次呼吸 SUPTA PARSVASAHITA
12 IN right leg up, head down
12 吸氣 右腿抬高 頭向下
13 EX SUPTA PADANGUSTHASANA
13 呼氣 SUPTA PADANGUSTHASANA
14 IN head down
14 吸氣 頭放下
15 EX lie down
15 呼氣 躺下
16 IN left leg up, head down
16 吸氣 左腿抬高 頭向下
17 EX chin to shinbone
5BR SUPTA PADANGUSTHASANA A
17 呼氣 下巴貼脛骨 5次呼吸 SUPTA PADANGUSTHASANA A
18 IN head down
18 吸氣 頭放下
19 EX leg to the left
5BR SUPTA PARSVASAHITA
19 呼氣 腿放置左側 5次呼吸 SUPTA PARSVASAHITA
20 IN left leg up, head down
20 吸氣 左腿抬高 頭向下
21 EX SUPTA PADANGUSTHASANA A
21 呼氣 SUPTA PADANGUSTHASANA A
22 IN head down
22 吸氣 頭放下
23 EX lie down
23 呼氣 躺下
24 IN Chakrasana
(EX) Chaturanga Dandasana
24 吸氣 Chakrasana （呼氣） Chaturanga Dandasana
25 IN Urdhva Mukha Svanasana
25 吸氣 Urdhva Mukha Svanasana
26 EX Adho Mukha Svanasana
26 呼氣 Adho Mukha Svanasana
27 IN jump, head up
27 吸氣 跳 抬頭
28 EX Uttanasana
- IN come up
(EX) Samasthitih
28 呼氣 Uttanasana 吸氣 回到座姿 （呼氣）Samasthitih

UBHAYA PADANGUSTHASANA
VINYASA: 15
串聯動作數: 15
ASANA: 9
體位法: 9
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 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) lie down
7 吸氣 手倒立 （呼氣） 躺下
8 IN legs up
(EX) grab big toes
8 吸氣 腿抬高 （呼氣） 抓住大腳趾


9 IN roll up
5BR UBHAYA PADANGUSTHASANA
9 吸氣 向後翻 5次呼吸 UBHAYA PADANGUSTHASANA

(EX) hands to the ground
（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 A
13 呼氣 Adho Mukha Svanasana A
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


URDVA MUKHA PASCHIMATTANASANA
VINYASA: 17
串聯動作數: 17
ASANA: 10
體位法: 10
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) lie down
7 吸氣 手倒立 （呼氣） 躺下
8 IN legs up
(EX) grab foot
8 吸氣 吸氣 腿抬高 （呼氣） 抓住腳板

9 IN roll up
9 吸氣 向後翻
10 EX bend forward
5BR URDVA MUKHA PASCHIMATTANASANA
10 呼氣 前彎 5次呼吸 URDVA MUKHA PASCHIMATTANASANA

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

SETU BANDHASANA

VINYASA: 15
串聯動作數: 15
ASANA: 9
體位法: 9
DRISTI: NASAGRAI
凝視點: NASAGRAI1 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) lie down
7 吸氣 手倒立 （呼氣） 躺下
8 IN lift legs and head
(EX) prepare
8 吸氣 抬起腿及頭 （呼氣）準備
9 IN lift up
5BR SETU BANDHASANA9 吸氣 抬高 5次呼吸 SETU BANDHASANA

10 EX lie down
10 呼氣 躺下
11 IN Chakrasana
(EX) Chaturanga Dandasana
11 吸氣 Chakrasana （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

URDHVA DHANURASANA
VINYASA: 15
串聯動作數: 15
ASANA: 9
體位法: 9
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) lie down
7 吸氣 手倒立 （呼氣） 躺下
8 IN lift legs and hands
(EX) prepare Repeat 3 times;
8 吸氣 抬起腿及頭 （呼氣）準備 重複3次
9 IN lift up Each time hands
5BR URDHVA DHANURASANA nearer to feet
9 吸氣 抬高 5次呼吸 URDHVA DHANURASANA 每一次手更接近腳


10 EX down
10 呼氣 放下
11 IN Chakrasana
11 吸氣 Chakrasana

(EX) Chaturanga Dandasana
（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

PASCHIMATTANASANA
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 呼氣 Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
6 呼氣 Adho Mukha Svanasana
7 IN up
(EX) Dandasana
7 吸氣 手倒立 （呼氣） Dandasana
8 IN take big toes, arms straight, head up
8 吸氣 抓住大腳趾 手臂伸直 抬頭
9 EX bend forward
5BR PASCHIMATTANASANA
9 呼氣 前彎 5次呼吸 PASCHIMATTANASANA

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


NOTE: 1.本文譯自
http://ashtangayoga.info/asana-vinyasa/primary-series/vinyasa.html