Doing an Ashtanga Vinyasa Yoga practice involves much more than merely doing the asanas enumerated in the Primary Series. As a sequence, the primary series is the foundation of the Ashtanga Vinyasa Yoga practice. It plants the seeds that will grow into the other sequences. But it’s not limited to the asana element. The seeds that should be planted are also the more subtle components.
在阿斯湯加的第一序列的練習中絕不僅僅是簡單的練習體式。 作為序列，第一個序列是阿斯湯的基礎。 它為其他的序列播下了種子。 但它不僅是體式，這種播種的過程是由微妙的部分組成的。
The more important seeds that should be planted and cultivated in the primary series are the ones that are related to breath, bandha, and dristhi. In the end, it is these elements that are at the heart of the Ashtanga Vinyasa Yoga practice. I often tell groups of students that just because they are doing the asanas in the sequence that is known as the primary series does not mean that they are actually doing the practice of Ashtanga Vinyasa Yoga.
在第一個序列中我們要種下的最重要的種子是與呼吸，鎖印和凝聚點有關。 最後，這些元素是阿斯湯加瑜伽練習的核心。 我經常告訴那些學生，他們習練阿斯湯加裡第一個序列的體式，不意味著他們實際上在練習阿斯湯加。
Doing the sequence while also maintaining these additional elements is what doing the practice actually means. Of course this can also be where disagreement begins. What is the correct method of breathing? What is the correct application of bandha and dristhi?
在練習的時候保持這些附加的元素才是真正的練習。 當然這也我們爭議的地方。 什麼是正確的呼吸方法和正確的鎖印，凝聚點？
We argue and debate over these elements, but mostly it’s just the mind once again getting the best of us, distracting us from actually having the experience of doing. An important element to remember is that our experience of these elements will naturally change over time. People often think of the practice, an individual asana, or even one of these elements as being 「all」 or 「none.」 They forget that they are on a path of progression and of proficiency of breath, bandha, dristhi, and asana.
我們就這些因素進行爭論，但是大多數情況下，是我們的注意力抓住了我們，它讓我們從實際經驗中分散了。 要記住的一個重要因素是，我們對這些元素的經驗會自然的隨時間而變化。 人們經常把練習認為是個體的體式練習，甚至把這些因素中的一個理解為「全部」或「無」。他們忘記了他們正在進展的路途中以及精進的呼吸，鎖印，凝聚點和體式裡。
So, the primary series should establish a firmness and openness of the body with the asanas themselves. The primary focus in the physical body and these asanas is to actually open the hips. If the hips aren’t open then it’s difficult to get into the spine, which is where the real work of yoga is because it contains the nervous system.
所以，第一個序列是用體式來強壯和打開身體。 第一個序列的焦點是身體本身，這些體式實際是為了打開我們的髖部。 如果髖部不開，那麼很難進入到脊柱，這是瑜伽真正需要練習的地方，因為它包含神經系統。
The side benefits of working with the asanas are that we learn discipline and stir the fires of desire to do better and explore further. Primary series is quite grounding as sequences go, but with all the changes in the body that tend to come along with it, we can end up ungrounded. We can start to impress ourselves so much that our ego inflates, thinking that our physical abilities equate to spiritual evolution—and they don’t necessarily.
另外一個習練體式的益處是學習自律，激發更好的願望，進一步探索。 第一序列是順序走向的基礎，但伴隨著身體的所有變化，我們最終可能會失敗。隨著我們的自我意識膨脹，以至於我們目空一切，認為我們的身體能力和靈性的成長相等，而不一定是這樣的。
The primary series should start the work of understanding Tristana. The first part of this is the breath.
初級序列應該從了解Tristana(三位一體)開始。 這是呼吸的第一部分。
Breath Work 呼吸In terms of breathing one should be able to have control over his breath lest his breath control him. The control of the breath allows us to coordinate the breath with our movement. Understanding the vinyasa count is a great tool to make and keep us accountable to the number of breaths we take when moving into or out of postures. Too many extra breaths between postures usually means there is a lack of control. Although it is not 「wrong,」 the ideal is that we become more efficient with our coordination of breath and movement.
在呼吸方面我們應該能夠控制呼吸，而不是被呼吸控制。 呼吸的控制使我們能夠與我們的移動協調。 了解vinyasa計數是一個很好的工具，使我們對進入或退出體式時有效的控制呼吸。 體式之間過多的呼吸通常意味著缺乏控制。 雖然不是「錯誤」，但理想的是我們通過協調呼吸和移動來提高效率。
It is very typical to hear and see students take a short inhalation with a long loud exhalation to follow. This also shows a lack of control of one’s breath. The ideal that we’re trying for is that the breath be more or less even between inhalation and the exhalation. Key word here is that this is an ideal to head toward. The act of trying and striving is enough, perfection through the whole practice may be unrealistic.
經常會聽到和看到學生吸氣很短呼氣很長。 這也是一種缺乏控制的表現。 理想的狀態是我們嘗試均勻的呼吸或加長呼吸。 這裡的關鍵是到達一個穩定的狀態。 嘗試和努力的行為已經夠了，通過習練到達完美可能是不切實際的。
Breath control is one of the most difficult aspects for students to find. this is because it requires an additional level of discipline on top of the doing of the actual sequence of Asana. But without this level of discipline and control, student will not come to realize the potential of the bandhas.
呼吸控制是學生最困難的方面之一， 這是因為除了體式之外還需要有額外程度的規律。 但是沒有這種程度的規律和控制，學生不會意識到潛在的鎖印。
The Bandhas 鎖印The bandhas are perhaps the most misunderstood element of the practice. Students often get lost in squeezing the right thing in the right way. They forget that the bandha is an energetic component of us that is stimulated by the physical contraction of certain areas of our body. Again, we argue the right way to do this and where we should squeeze. In the end it is where we place our attention and intention that matters more. It is how the bandhas manifest themselves within the practice that is truly important.
鎖印可能是實踐中最難理解的元素。 學生往往不知道用正確的方法擠壓正確的部位。 他們忘記了，我們身體某些部位的收縮刺激了我們體內讓我們精力充沛的組織。 其次，我們爭論什麼是正確的做法和擠壓的地方。 最後，我們把重點放在更重要的地方，鎖印的應用在練習裡體現的更為重要。
Dristhi 凝聚點Dristhi is the last—and I personally found to be the most difficult—piece of the tristana puzzle. Yes, it’s a looking place, but it’s a looking place that maintains attention on that looking place. Looking at your toe and thinking about the emails you have to reply to isn’t dristhi. Of course trying to do this is hard work and forces us to continue to control our mind and place it somewhere. We all know how difficult this can be at times.
凝聚點是最後一個，我個人認為是三位一體裡最難的。 是的，這是看著一個地方，看著一個地方保持對這個地方的關注。 看著你的腳趾想著你還沒有回覆的郵件這不是凝聚點。 當然，嘗試這樣做很難，迫使我們要控制我們的思想並把它放在某個地方， 我們知道這樣做很困難。
Putting It All TogetherThe primary series is the training ground for all of these elements. Not just the asana by itself. Not just the breathing, or the bandhas or dristhi, but it is the integration of these elements. Primary is the place where we plant the seeds of tristana and water them so that they blossom into an integrated yoga practice
初級序列是練習這些要素的基地， 不只是體式本身。 不僅僅是呼吸，或鎖印，凝聚點，而是整合這些元素。 初級序列讓我們為三位一體種下種子並灌溉它們讓它們開花結果，使讓它們融入到瑜伽練習中。
文章來源：www.yoganatomy.com
作者：David Keil
翻譯：Jian