完成式

ABOUT: Finishing Positions - from Ashtanga Vinyasa Yoga Practice
背景資訊:完成式-八支串聯瑜伽練習
A further explanation to this section of the Ashtanga Vinyasa Yoga practice.
本章節八支串聯瑜伽練習的更進一步說明
ABOUT ASANA VINYASA
背景資訊 體位法 串聯動作
The finishing sequence harmonises the energy (Prana) at the end of Ashtanga Vinyasa Yoga Practice.
完成式平衡能量(Prana)是八支串聯瑜伽練習的結束
The Finishing Positions of the Ashtanga Vinyasa Yoga System are composed by seven very important and energetic Asanas:
八支串聯瑜伽系統完成式包含7個很重要且充滿能量的體位法
1. Salamba Sarvangasana
2. Halasana
3. Karnapidasana
4. Urdhva Padmasana
5. Pindasana
6. Mathsyasana
7. Uttana Padasana
- In fact, this might be a bit confusing as the back bendings are part of all Ashtanga Yoga series and after this 7 positions a Padmasana and an final relaxation is always added.
事實上,將後彎式當成是全部八支串聯瑜伽系列,在此七個體位法之後是有一點困惑的,最後的放鬆及蓮花式一般總會安排於結束前

Anyway, the Finishing Positions are the end of every Ashtanga Vinyasa Yoga practice.
無論如何, 完成式是每一次八支串聯瑜伽練習的結束
No matter how advanced you are, after you finished the series you end up with the Finishing Positions.
無論您是否已學到進階級, 以完成式來當您體位法系列的結束
Here it is, where you store the energy, which has been created throughout your practice, deep in your body.
在這裡您儲存在您身體深處經瑜珈練習產生的能量
The flow of Prana (=energy) is calmed and directed properly in the Nadis (=energetic channels).
能量流(Prana)是安靜,直接且適當的在能量脈(Nadis)
The body is harmonised and healed.
身體和諧且恢復健康
To prevent injuries it is very important to practice the Finishing Positions properly.
為預防傷害，正確的練習完成式是很重要的

NOTE: 1.本文譯自
http://ashtangayoga.info/asana-vinyasa/finishing-positions/about.html


ASANA: Finishing Positions - from Ashtanga Vinyasa Yoga Practice
體位法:完成式-八支串聯瑜伽練習
The garland of Asanas in the tradtion of Ashtanga Vinyasa Yoga
傳統八支串聯瑜體位法的桂冠
ABOUT ASANA VINYASA
背景資訊 體位法 串聯動作
The finishing sequence harmonises the energy (Prana) at the end of Ashtanga Vinyasa Yoga Practice.
完成式平衡能量(Prana)是八支串聯瑜伽練習的結束
Finishing Positions - from Ashtanga Vinyasa Yoga Practice
完成式-八支串聯瑜伽練習
The finishing sequence harmonises the energy (Prana) at the end of Ashtanga Vinyasa Yoga Practice.
完成式平衡能量(Prana)是八支串聯瑜伽練習的結束

(click on a Asana pic for further explanation and to enlarge it點擊下圖體位法可放大圖面且得更多解釋)



Salamba Sarvangasana Vinyasa in





Salamba Sarvangasana




Halasana





Karna Pidasana




Urdhva Padmasana





Pindasana




Mathsyasana





Uttana Padasana




Sirsasana A





Sirsasana B




Urdhva Dandasana





The way out




Balasana





Baddha Padmasana




Yoga Mudra





Padmasana




Utpluthee





Shavasana

NOTE: 1.本文譯自
http://ashtangayoga.info/asana-vinyasa/finishing-positions/index.html




VINYASA: Finishing Positions - from Ashtanga Vinyasa Yoga Practice
串聯動作：完成式-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
The finishing sequence harmonises the energy (Prana) at the end of Ashtanga Vinyasa Yoga Practice. 完成式平衡能量(Prana)是八支串聯瑜伽練習的結束

SALAMBA SARVANGASANA
VINYASA: 13
串聯動作數: 13ASANA: 8
體位法: 8DRISTI: NASAGRAI
凝視點: NASAGRAI1 IN hands up1 吸氣 手抬高2 EX Uttanasana2 呼氣 Uttanasana3 IN head up
3 吸氣 抬頭4 EX Chaturanga Dandasana4 呼氣 Chaturanga Dandasana5 IN Urdhva Mukha Svanasana5 吸氣 Urdhva Mukha Svanasana6 EX Adho Mukha Svanasana6 呼氣 Adho Mukha Svanasana7 IN jump (EX) lie down 5BR lie flat
7 吸氣 跳 （呼氣） 躺下 5次呼吸 躺平

8 IN legs up
10BR SALAMBA SARVANGASANA
8 吸氣 腿抬高 10次呼吸 SALAMBA SARVANGASANA

(EX) come down
（呼氣） 放下
9 IN Chakrasana (EX) Chaturanga Dandasana
9 吸氣 Chakrasana （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- IN come up (EX) Samasthitih
13 呼氣 Uttanasana 吸氣 回到座姿 （呼氣）Samasthitih

HALASANA
VINYASA: 13
串聯動作數: 13
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 jump (EX) lie down 5BR lie flat
7 吸氣 跳 （呼氣） 躺下 5次呼吸 躺平
8 IN legs up (EX) feet to the ground 8BR HALASANA
8 吸氣 腿抬高 （呼氣） 腳尖點地 8次呼吸 HALASANA

(IN) legs up
(EX) lie down
（吸氣） 腿抬高 （呼氣） 躺下
9 IN Chakrasana (EX) Chaturanga Dandasana
9 吸氣 Chakrasana （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- IN come up (EX) Samasthitih
13 呼氣 Uttanasana 吸氣 回到座姿 （呼氣）Samasthitih

KARNAPIDASANA
VINYASA: 13
串聯動作數: 13
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 jump through (EX) lie down 5BR lie flat
7 吸氣 跳穿越 （呼氣） 躺下 5次呼吸 躺平
8 IN legs up (EX) feet to the ground 8BR KARNAPIDASANA
8 吸氣 腿抬高 （呼氣） 腳板置於地 8次呼吸 KARNAPIDASANA

(IN) legs up
(EX) lie down
（吸氣） 腿抬高 （呼氣） 躺下
9 IN Chakrasana (EX) Chaturanga Dandasana
9 吸氣 Chakrasana （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- IN come up (EX) Samasthitih
13 呼氣 Uttanasana 吸氣 回到座姿 （呼氣）Samasthitih

URDHVA PADMASANA
VINYASA: 14
串聯動作數: 14
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
5 吸氣 Urdhva Mukha Svanasana
6 EX Adho Mukha Svanasana
6 呼氣 Adho Mukha Svanasana
7 IN jump through (EX) lie down 5BR lie flat
7 吸氣 跳穿越 （呼氣） 躺下 5次呼吸 躺平
8 IN Salamba Sarvangasana (EX) fold legs in lotus
8 吸氣 Salamba Sarvangasana （呼氣） 盤腿成蓮花式
9 IN hands to knee 8BR URDHVA PADMASANA
9 吸氣 手撐起膝部 8次呼吸 URDHVA PADMASANA

(IN) unfold
(EX) lie down
（吸氣） 放掉盤腿 （呼氣） 躺下
10 IN Chakrasana (EX) Chaturanga Dandasana
10 吸氣 Chakrasana （呼氣） Chaturanga Dandasana
11 IN Urdhva Mukha Svanasana
11 吸氣 Urdhva Mukha Svanasana
12 EX Adho Mukha Svanasana
12 呼氣 Adho Mukha Svanasana
13 IN jump, head up
13 吸氣 跳 抬頭
14 EX Uttanasana- IN come up (EX)
14 呼氣 Uttanasana 吸氣 回到座姿 （呼氣）Samasthitih

PINDASANA
VINYASA: 14
串聯動作數: 14
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 jump through (EX) lie down 5BR lie flat
7 吸氣 跳穿越 （呼氣） 躺下 5次呼吸 躺平
8 IN Salamba Sarvangasana (EX) fold legs in lotus
8 吸氣 Salamba Sarvangasana （呼氣） 盤腿成蓮花式
9 (IN) hands to knee EX knees down, grap around knees 8BR PINDASANA
9 （吸氣 ） 手撐起膝部 呼氣 膝部放低至地板 8次呼吸 PINDASANA

(IN) unfold
(EX) lie down
（吸氣） 放掉盤腿 （呼氣） 躺下
10 IN Chakrasana (EX) Chaturanga Dandasana
10 吸氣 Chakrasana （呼氣） Chaturanga Dandasana
11 IN Urdhva Mukha Svanasana
11 吸氣 Urdhva Mukha Svanasana
12 EX Adho Mukha Svanasana
12 呼氣 Adho Mukha Svanasana
13 IN jump, head up
13 吸氣 跳 抬頭
14 EX Uttanasana- IN come up (EX) Samasthitih
14 呼氣 Uttanasana 吸氣 回到座姿 （呼氣）Samasthitih

MATSYASANA
VINYASA: 13
串聯動作數: 13
ASANA: 8
體位法: 8
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 jump through (EX) lie down
7 吸氣 跳穿越 （呼氣） 躺下 5次呼吸 躺平
8 (IN) legs up (EX) fold legs in lotus IN open chest 8BR MATSYASANA
8 （吸氣） 腿抬高 （呼氣） 盤腿成蓮花式 吸氣 挺胸 8次呼吸 MATSYASANA

(EX) unfold
（呼氣） 放掉盤腿
9 IN Chakrasana (EX) Chaturanga Dandasana
9 吸氣 Chakrasana （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- IN come up (EX) Samasthitih
13 呼氣 Uttanasana 吸氣 回到座姿 （呼氣）Samasthitih

UTTANA PADASANA
VINYASA: 13
串聯動作數: 13
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 jump through (EX) lie down
7 吸氣 跳穿越 （呼氣） 躺下 5次呼吸 躺平
8 IN open chest 8BR UTTANA PADASANA
8 吸氣 挺胸 8次呼吸 UTTANA PADASANA

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


SIRSASANA
VINYASA: 13
串聯動作數: 13
ASANA: 8
體位法: 8
DRISTI: NASAGRAI, NABI CHACKRA
凝視點: NASAGRAI, NABI CHACKRA
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) kneel down
7 吸氣 手倒立 （呼氣）膝部放下
8 IN lift legs (and head up) 10BR SIRSASANA
8 吸氣 腿抬高（頭上提） 10次呼吸 SIRSASANA


EX Urdhva Dandasana
呼氣 Urdhva Dandasana

10BR
IN legs up repeat
EX legs down 10 times
10次呼吸 吸氣 腿抬高 呼氣 腿放下 重複10次

IN legs up
(EX) legs down
5BR Balasana
吸氣 腿抬高 呼氣 腿放下 5次呼吸 Balasana


9 (IN) up
EX Chaturanga Dandasana
9 （吸氣） 手倒立 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- IN come up (EX) Samasthitih
13 呼氣 Uttanasana 吸氣 回到座姿 （呼氣）Samasthitih

BADDHA PADMASANA / YOGA MUDRA
VINYASA: 16
串聯動作數: 16
ASANA: 8,9
體位法: 8,9
DRISTI: NASAGRAI / BROOMADHYA
凝視點: NASAGRAI / 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 up (EX) sit down (IN) Dandasana
7 吸氣 手倒立 （呼氣） 坐下 （吸氣） Dandasana
8 EX Padmasana IN BADDHA PADMASANA
8 呼氣 Padmasana 吸氣 BADDHA PADMASANA

9 EX chin to the ground
8BR YOGA MUDRA
9 呼氣 前彎下巴點地 8次呼吸 YOGA MUDRA

10 IN Baddha Padmasana
(EX) hands to the floor
10 吸氣 Baddha Padmasana （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

PADMASANA

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) sit down (IN) Dandasana
7 吸氣 手倒立 （呼氣） 坐下 （吸氣） Dandasana
8 EX fold legs in lotus (IN) open chest 10BR PADMASANA
8 呼氣 盤腿成蓮花式 （吸氣） 挺胸 10次呼吸 PADMASANA

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

UTPLUTHIH
VINYASA: 14
串聯動作數: 14
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) sit down (IN) Dandasana
7 吸氣 手倒立 （呼氣） 坐下 （吸氣） Dandasana
8 EX fold legs in lotus (IN) Padmasana (EX) hands to ground
8 呼氣 盤腿成蓮花式 （吸氣） Padmasana （呼氣） 手置於地板
9 IN up 10BR UTPLUTHIH
9 吸氣 撐起 10次呼吸 UTPLUTHIH

10 EX Chaturanga Dandasana
10 呼氣 Chaturanga Dandasana
11 IN Urdhva Mukha Svanasana
11 吸氣 Urdhva Mukha Svanasana
12 EX Adho Mukha Svanasana
12 呼氣 Adho Mukha Svanasana
13 IN jump, head up
13 吸氣 跳 抬頭
14 EX Uttanasana
14 呼氣 Uttanasana
15 IN hands up- EX Samasthitih
15 吸氣 手抬高 呼氣 Samasthitih

MANGALA MANTRA
吉祥祈禱梵咒


SAVASANA
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) lie down SAVASANA
7 吸氣 跳 （呼氣） 躺下 SAVASANA


NOTE: 1.本文譯自

http://ashtangayoga.info/asana-vinyasa/finishing-positions/vinyasa.html