陰瑜伽體式練習的三個主要原則
There are three main tenets that help nourish the joints in a yoga pose. The first is to come into the chosen shape to an appropriate edge. This is means coming into poses nonaggressively and sensitively, allowing the breath to remain slow and unlabored so we can detect the appreciate depth of sensation that we feel we can tolerate. If we attempt to take on too much intensity too soon, our inner state—or mood of resistance—will actually hinder the chi flow, causing more energetic disruptions. If, on the other hand, we do not exert enough tension, avoiding any strong sensations, we do not allow these areas to expand into their full ranges of motion and it is the pulling and pressure that excites the chi flow into them.
這裏有三個用來幫助在瑜伽體式中滋養關節的主要原則。第一個（原則）是，體式進入（的程度）可以選擇不同的位置，（在不同的位置中）找到一個合適的界限。這個意思是，以非暴力（不帶有攻擊性和侵略性）和聆聽的方式進入體式，讓呼吸可以保持緩慢和放鬆，這樣可以發現一個我們感覺能夠接受的適當的深度知覺。如果試圖（讓體式）進行得太劇烈太迅速，我們內在的狀態——情緒上的抵抗——將必然阻礙“氣”（能量）的流動，因爲更多積極的能量會被打斷。另一方面，如果沒有足夠的張力，迴避任何深度的知覺，我們將無法讓這些區域得到充分的伸展和鍛鍊，並且適當的推動和壓力，能夠讓“氣”運行到這些區域。
If we are working on an area that is fragile, injured, or hypermobile, we need to do two things. First, we should merely suggest the shape, coming into the pose just enough to stimulate chi flow without any feeling of strain. Second, we need to remain highly focused on the sensations promoted by the pose, thereby refining our meditative attention, while relaxing the rigidity around the painful joint. Of course, we may also need to use props; allowing for modifications and variations to support damaged or destabilized areas. These adjustments are greatly enhanced by the assistance of a skilled teacher in the beginning, but they are also shown in many of the pose variations in this book.
如果在被伸展的部位感覺到虛弱、傷痛或經常想要移動，我們需要做兩件事。首先，僅需要對體式的程度作出建議，體式只需要進入到足夠促進“氣”運行的程度，而不感到任何的緊張。第二，當僵硬的關節被放鬆，我們需要在體式中保持高度集中的注意力，聆聽身體深部的知覺，從而提煉並淨化深層的思想。當然，我可能也需要用到一些支持工具；用調整和變化（的體式）來支持受過傷或不穩定的區域。剛開始的時候，讓助教或經驗成熟的教師（幫助你）做這些調整，會得到很大的進步，除此之外，本書也展示了許多姿勢的變化方式。
The second tenet to help nourish the joints is to become still and muscularly soft, allowing gravity to have us. Whenever we move, the chi flows more predominantly in the muscles and fasciae. During a Yin practice, we intend to pool chi in the bones and joints, which requires that we diminish movement and settle into the pose. Of course, there will be times when we feel our tissues moistening and naturally drop deeper into a pose. At other times, we may concede that we too far too soon and need to back off. These kinds of adjustments are certainly appropriate. We may also feel our legs falling asleep at times and want to come out to massage the area and bring it back to life before returning to the pose.
第二個能夠幫助滋養關節的原則是，保持靜止並讓肌肉柔軟放鬆，讓重力來幫助我們。不論何時，當我們運動身體，“氣”的流動會在肌肉和筋膜上更加顯著。在陰瑜伽的練習中，我們想要“氣”匯聚在骨骼與關節上，這就需要減少（身體的）動作，並安靜的停留在體式中。當然，這需要一些時間，讓我們的組織變得柔軟，並在一個體式中自然的深入。在某些時候，我們可能會強迫自己走得太遠太急，這時就需要（讓身體從體式中）出來一些。這種適當的調整肯定是必要的。在另一些時候，我們還可能感覺腿部失去知覺，並且想要（從體式中）解放出來，給（失去知覺的）區域發出訊息，在體式還原前帶着這些（沉睡的）區域恢復過來。
The lengthy postural steadiness allows us to develop yin qualities of surrender and observance, a willingness to feel a greater tolerance for uncomfortable experience. After doing many Yin poses strung together, I have found that a feeling commonly develops that is similar to the effect of a long acupuncture session. My body begins to feel a heightened sense of clarity and restfulness. My acupuncturist liked to call this “acu-bliss.”
較長時間的穩固的體式，讓我們發展捨棄與洞察力等陰性的品質，學會樂於接受和包容痛苦的經歷。我發現在做完一連串陰瑜伽體式之後，感覺通常像是做了一次很長時間的鍼灸治療。我身體中清晰與寧靜的感受被開始提升。我的鍼灸師喜歡把這叫做“針刺快感”（通過鍼灸刺激穴位帶來的舒適感）。
The third tenet is to hold each pose for a while so as to fully nourish the meridians. As with acupuncture, where the acupuncturist does not put the needles in only to take them right back out, we want to coax the chi into particular pathways, helping to engorge the respective organs with refined energy. This takes some time and patience. I like to set a timer so that I can let go of wondering how long it has been, freeing my mind to connect to the present moment more easily. For brand-new beginners to this practice, I suggest one to three minutes in each pose, although five minutes is what I teach and practice most often. I find that it is just becoming challenging for people at three minutes, and the extra two-minute intensity can be a wonderful training ground for cultivating a broader capacity to stay with unpleasant sensations(as long as it does not feel risky).
第三個原則是，在每個體式中保持一會，好讓經絡得到充分的滋養。就好像鍼灸中，那些沒有被鍼灸師用針插入的位置，就沒有任何被刺激的感覺，我們希望引導“氣”進入到特殊的路徑中，幫助各個臟腑器官藉由積極的能量得到充足的新鮮血液。這需要花費一些時間與耐心。我喜歡設定一個計時器，那樣我能（在練習中）知道要停留上多長時間，把自己的思想（從時間問題上）解放出來，（讓意識）更容易和（練習時的）美好時刻連接在一起。對於剛開始接觸這種練習形式的初學者，我建議他們在每個體式中停留1-3分鐘，儘管我經常教授和練習的是每個體式停留5分鐘。我發現對這些人來說，停留3分鐘的時間是一個挑戰，而兩分多鐘時間的強度，對寬容的停留在體式產生的刺激中則會是一次美妙的旅程（在不危險的條件下停留儘量長的時間）。
Once we understand why and how to set up a pose and have chosen one to settle into, our first anchor of attention can become the breath in the center of our body. I find that a slow Ujjayi breath allows the mind to drop into quietude best , while also assisting the energetic equilibrium(see page I02).Pranayama is a direct way to influence the distribution of chi and can be practiced formally sometimes during the Yin poses in a very effective way. (I will discuss this in more detail in the next section.)
當我們理解了爲何與如何構建一個體式，並且選擇了一個體式在其中安心的停留，我們注意力的第一個歸屬便是緣於我們身體中心的呼吸。我發現緩慢的烏佳依呼吸（喉呼吸）能讓意識沉浸在最寧靜的狀態中，同時也有助於平衡精力（見第I02頁）。呼吸法是影響“氣”的分佈的最直接的方法，並且在某些時候正式的使用在陰瑜伽體式的練習中，使練習更加有效。（在下一節中我將更多的探討這方面細節。）
The steady breath rhythm acts as a barometer for how skillfully we are practicing, and if we pay careful attention, it allows us to refine our ability to detect any tendency toward overaggression or pushing our body too far. When the soft sound, which is similar to waves building under the ocean floor, becomes jagged, forced, or interrupted, it is time to back off from the physical intensity in order to reconnect with the inner waves of breath flow.
穩固的呼吸節奏，就好像我們練習技巧的晴雨表，如果仔細的關注（呼吸），能夠提高我們的能力，發現（練習時）過多的野心或身體走的太遠的趨勢。當那（呼吸）輕柔的聲音，變得好像大海底部即將掀起的巨浪，不平整，勉強或斷斷續續，爲了重新找回呼吸流動時產生的內在波動，這時我們需要從緊張的身體中出來一些。
Once we are aligned with our unhindered breath rhythms, we can settle deeper into our observing nature. Since the poses themselves do not require constant thought, we can turn our attention to the subtler aspects of experience.
當找到不受阻礙的呼吸節奏時，我們可以自然的安穩的深入我們（對身體與意識）的觀察。由於體式並不會表達自己真實的想法，我們可以轉而關注那些練習中產生的細微的表面變化。
轉自 懶蟲的小窩