译 | 如何习练瑜伽体式 How to Practice Asa
文：Swami Mantramurti
注：原标题为How to Practice Satyananda Asana，不过闲人认为这些原则适用于所有的瑜伽体式练习。
This information sheet is to explain the proper way to practice Satyananda Asana. It is very important to understand the correct method to practice with to get the best benefit and continue to make good progress.
这是关于如何正确习练萨提亚南达瑜伽体式的文章。正确理解如何习练体式是十分重要的，这会帮助你从体式中获得益处和取得长足进步。
Some Important Points.
三个要点。
01.Practice with Awareness, keeping your mind focused on each practice.
带着觉知习练，在每一个练习里保持专注。
- By feeling each movement of the body, the stretch and release of each muscle, the different sensations within your body caused by each moment.
- 感知身体的每一个动作，感知肌肉的伸展与放松，感知不同体式带来的身体的不同感觉。
- Match each physical movement to the breath. Brearh in as you stretch, breath out as you release.
- 让呼吸伴随着每一次动作，吸气伸展，呼气放松。
- Always use the out breath as a release and to relax.
- 用呼气释放和放松。
02. Be the Wintness as you Practice, keep watching and feeling yourself as you practice with awareness.
在练习中做一个旁观者，作为一个观者去观察和觉知自己的习练。
- Watch and feel yourself on the inside.
- 观察和觉知你的内在。
- Watch and feel how each practice makes you feel physically.
- 在每一个练习中观察和觉知身体。
- Watch and feel how each practice effects your breath.
- 在每一个练习中观察和觉知你的呼吸。
- Watch and feel the movement of energy within you from each practice.
- 在每一个移动中感知和觉察能量的流动。
- Watch and feel the natural breath as you rest and relax between practice.
- 在体式的放松和静止中，观察和觉知自然的呼吸。
- Watch and feel within yourself during and after each practice.
- 观察和觉知习练中和习练后自己的感觉。
03.Body, Breath, Energy and Mind, all together all the time.
身体、呼吸、能量和意识始终在一起。
When we do our practice mechanically, without awareness and without being the witness, we are simply doing exercise. We are not practicing yoga.
当我们只是机械地做动作，没有觉知，没有觉察，我们只是简单的在做运动，我们不是在习练瑜伽。
Whether we are practicing asana, pranayama, meditation or relaxation.
无论我们是在习练体式、呼吸法、冥想或是休息术，都是如此。
Yoga connects us to our body, our breath, our energy, our feelings, our mind, and our heart and spirit, all at the same time. If we choose and learn to let it.
瑜伽让我们的身体、呼吸、能量、感觉、意识心和灵同时联结在一起。如果我们选择习练瑜伽，让这一切发生。
This is what will make your yoga practice strong.
这让我们的瑜伽习练变得强。
PS1:闲人觉得第一点是我们是我们自己，感知自己；第二点是我们是旁观者，观察自己。希望我描述清楚了。
PS2:老师一年前写得文章，经过一年的习练，老师觉得文章有必要更新一下，所以是我翻译练习版。
老师Swami Mantramurti已授权翻译。
感谢Le冥想唱诵的同学。
Namaste.
