Supported backbends

有支撑的后弯

Swastikasana invocation With each inhalation from the bottom sternum, ascend up.

简易坐准备唱诵

随着每次吸气，从胸骨的底端向上提。

Supta Tadasana arms over the head. You feel a length, an elongation in your trunk. As you inhale, let the bottom chest move away from the stomach. Demo - Legs bent, brace the feet against the floor and use the push of your heels, to lengthen the chest away from the legs. Create a traction where the upper back moves downwards and the anterior body rolls upwards, pubis towards the sternum.

仰卧山式-手臂上举

感受躯干的长度以及内在的延伸。吸气时，让胸腔的底端远离腹部。演示——双腿弯曲，双脚撑在地面上，用脚跟推地的力将胸腔拉长远离双腿。创造一个牵引力，让上背部移动向下，身体的前侧卷动向上，耻骨去向胸骨的方向。

Trikonasana facing wall, top arm bent, hand on the wall - Demo – Standing poses with the backbend action. The habit of the body is for the chest to sink downwards and the back body to rise upwards into the neck – the exact opposite needs to happen. Upper back needs to move toward the lower back and right buttock take it deep inward. On the front body, move the pubis to the bottom ribs, bottom ribs to the sternum, bottom sternum to the top sternum, let the anterior body get unfolded in that direction and take the head back – chin back, eyes towards the forehead, as if the back of your head is going to come back and touch your own buttock (don’t turn the head to look at the ceiling, it should be like a neck curvature). Complete extension of the front body, that is known as Purvottana.

三角伸展式-面朝墙壁，上方的手臂弯曲，手放在墙壁上

演示——在站立体式中做出后弯的力。身体的习惯总是胸腔向下沉，身体后侧向上去向了颈部——必须要做出与之完全相反的力。上背部要移动向下背部，将右侧臀部深深地向内收。而身体的前侧，要让耻骨去向肋骨底端，肋骨底端去向胸骨，胸骨底端去向胸骨顶端，让整个身体前侧朝这个方向展开，然后将头向后——下巴向后，眼睛去向前额，好像头的后侧会向后碰到自己的臀部一样（不要转头看天花板，要做出颈部的曲度）。身体的前侧完全地展开，这就是“身体前侧强烈的伸展”。

Parsvakonasana facing wall - Similar action. Lengthen the entire anterior body, keep the buttock deep into the body and take the head back, move the chin away from the chest. Open up the sternum, open up the pelvic area. If you feel pelvic area, pubic area is still not opening, bring the hand in front of the bent leg and go for that anterior body opening. Learn to search for the neglected area.

侧角伸展式-面朝墙壁，类似的动作。

拉长整个身体前侧，保持臀部深深地内收，将头向后，移动下巴远离胸腔。打开胸骨，打开骨盆区域。如果你感到骨盆、耻骨区域仍然没有打开，将手放在弯曲腿的前侧，去获得身体前侧的打开。学会找到被忽视的身体区域。

Baddha Konasana back to the wall. Guruji taught us yoga - and asanas and pranayama happened to be the medium he used to teach yoga. We need to establish a communication. Where do the skin / muscles /tissues get caught, you have to search your own body to find where you get caught, what part is not opening? Where is your anterior body having a resistance to this extension?

束角式-背靠墙壁。

Guruji教授我们瑜珈——而体式和调息法恰好是他用来教受瑜珈的媒介。我们需要建立起一种沟通机制。皮肤、肌肉、组织哪里被束缚了，你要探索自己的身体去找到被束缚的地方，哪个部位没有打开？身体前侧的哪个地方拮抗着这个伸展？

Ardha Chandrasana facing wall - Left toes anchored on the wall. Read your body. From lower abdomen to the navel, am I moving towards the head side? Navel to the bottom ribs, am I moving head side? Bottom sternum to the middle sternum, middle sternum to the top sternum, open UP in that area. Develop the perception to find out where the body is locked, then you will be able to assist other people. Standing leg buttock towards the groin and then entire front body has to move.

半月式-面朝墙壁。

左脚脚趾固定在墙壁上。观察身体。从下腹部到肚脐，我有将这里移动向头的方向吗？肚脐到肋骨底端，有移动向头的方向吗？从胸骨底端到胸骨中端，从胸骨中端到胸骨上端，打开这个区域。培养感知能力去找到身体被锁住的地方，那么你就能够帮助其他人。站立腿的臀部去向腹股沟，然后整个身体的前侧要移动展开。

Lie flat supine and feel the pelvic / pubic area. Then roll blanket tightly and put the narrow end of the roll under the tailbone (not in lumbar). Compare the sensation in the pelvic / pubic. Can you feel how much more this area has unfolded? Let the blanket make you sensitive in the tailbone sacrum. There was a question about pain in the tailbone. Try this and find out if it works for you, if it feels worse then it’s too direct a correction, you need to lie prone instead and learn to release the muscles away from the centre. Start with prone savasana releasing the spinal muscles away from the waist. Those muscles may need rest before direct correction.

平躺下来感受骨盆/耻骨区域。

将毛毯紧紧地卷起来，并将毛毯卷窄的一端放在尾骨下方（不要放在腰椎下方）。比较一下骨盆/耻骨区域的感觉。你能感受到这里又展开了多少吗？让毛毯使你对骶尾区域的感知更加敏锐。有个关于尾骨疼痛的问题。试试这个方法是否有效，如果你感觉更疼了，那么这个调整过于直接了，你需要俯卧下来，学会将肌肉释放向两侧远离中心位置。从俯卧的挺尸式开始，放松脊柱的肌肉远离腰部。在进行直接的调整之前，这些肌肉可能需要先放松。

Setubandha with bolster in back chest. Fold your legs in swastikasana. Do you notice extension coming in your thigh area? That area is tight – it’s an unused area. All these areas need to be opened up for back bending asanas. Bear that pain and move the knees further down “Stretch that stretch! Stretch that stretch further!” 

桥式肩倒立-胸腔下方垫抱枕。

双腿交盘呈简易坐。注意到大腿区域的伸展了吗？那个区域是紧的——这是个不常使用的区域。为了做好后弯体式，所有这些区域都需要打开。忍受这个疼痛，并将膝盖向下移动更多，“伸展再伸展！伸展再伸展更多！”

Supta Virasana horizontal bolster like paryankasana. If the bolster is too thick, put a folded blanket under the buttocks so it’s less of a climb (supta swastikasana alternative) head can be thrown back, but take head support if there is strain. Learn to spread the diaphragm. Quieten the abdomen and see the diaphragm does not puff upwards.

仰卧英雄式像榻式一样将抱枕水平放置。

如果抱枕太高，则在臀部下方垫一条折叠的毛毯来降低弧度（或者做仰卧简易盘坐代替）。头部可以向后仰，但如果头部有压力，将头部支撑起来。学习展开横膈膜。让腹部安静，并观察横膈膜没有向上凸出。

We are taking this supportive route into back bending because I don’t want you to go all out in terms of strong muscular action – we should not be doing unsupported urdhva dhanurasana, dwi pada viparita dandasana at this time. Now is the time to use props and take supported back bends to explore the other aspects of back bending. Guruji used to stay in DPVD unsupported for 10 minutes, because he could BREATHE. For better immunity the adrenals should be stimulated without tiring the muscles.

之所以采用有支撑的方式进入后弯，是因为我不想让大家使用强烈的肌肉力量全力以赴地去完成体式，——我们不应在这个时候做无支撑的上弓式、双腿内收直棍式。此时我们应使用辅具并做有支撑的后弯来探索后弯体式的其他方面。Guruji曾经在无支撑的双腿内收直棍式中保持了10分钟，因为他可以在体式中呼吸。为了提高免疫力，应当在不令肌肉产生疲劳的前提下激活肾上腺。

Chair Dwi Pada Viparita Dandasana (or bend over the edge of the bed etc). Legs bent, hands pressing back rest of chair. Observe the breathing and find out if there is hardness – sometimes this hardness comes because the back is unsupported, there is a big gap under there. Recollect yesterday’s supta virasana – so you’re going to lift up and then go back, moving the bottom dorsal AWAY from the lumbar (this lessened the coiling, but made the breathing definitely softer). This better breathing will enable you to stay in the pose longer and your independent back bending will also improve – imagine when you are dropping back from tadasana to urdhva dhanurasana this direction does not come, in the midway stage fear comes of falling, that area shrinks, breathing is impoverished, body shaky – you want to come out. Patanjali talks about sorrow, shakiness, irregular breathing as the problems which accompany the obstacles to yoga.

椅子上的双腿内收直棍式（或者在床的边缘向后仰等等）

双腿弯曲，双手压在椅背上。观察呼吸，体会一下呼吸是否有困难——有时这种呼吸的困难是因为背部没有被支撑，背部下方有一个很大的空隙。回想一下昨天做的仰卧英雄式——因此你要先上提身体，然后再向后躺，让胸椎底端远离腰椎（这样做减少了身体的曲度，但绝对会让呼吸变得更加柔和）。这种更好的呼吸会让你能够在体式中保持更长时间，并且也会让你的无支撑后弯有进步——想象一下你正在从山式向后落进入上弓式，这个力的方向（胸椎底端远离腰椎）没有做出来，落到一半时，出现了摔倒的恐惧，那个区域收缩着，呼吸变得困难，身体开始晃动——你想退出体式。帕坦伽利说过，悲伤、身体不稳定、呼吸不均匀都是会加重瑜伽障碍的问题⑬。

⑬译者按：出自《瑜伽经》第一章第29节、第30节、第31节。

2nd attempt -Increase the height on the seat of the chair, especially those that are taller. folded blanket etc. Go back with the same action of lengthening lower dorsal away from lumbar. Do not let the diaphragm get gathered in the centre, like pranayama the diaphragm has to spread sideways. Use the palms against the back rest and roll the shoulders. Press the heels into the floor to push the body so that the anterior body extends pubis towards the throat. Diaphragm soft. Exhale a little forcefully to take the diaphragm down. Ideally 6-7 minutes here.

第2次尝试-增加椅座上的高度（使用折叠的毛毯等），尤其是那些个子比较高的人。

回到拉长胸椎底端远离腰椎的那个力。不要让橫隔膜汇聚到中间，像调息法一样横膈膜必须向两侧展开。手掌推椅背，转动双肩。下压脚跟向地面来推动身体，使身体前侧伸展耻骨去向喉咙。橫隔膜柔软。稍稍用力呼气，将横隔膜向下沉。最好在这里保持6-7分钟。

3rd attempt – lower back /sacrum curvature. Sacrum on the edge of the seat of the chair and more height still (bolster?) in her demo she felt her diaphragm became hard and breathing laborious. The solution was to exhale in that area and move the anterior body - chest and abdomen towards the floor. Once we were in the pose, she encouraged us to speak and find out whether there was strain in the voice. Take any supports you need to stay there comfortably so that you can improve your breathability in this pose. I want you to WANT to stay in the pose.  Long stay (Bad backs, take twistings on the chair).

第3次尝试-下背部/骶骨弯曲。骶骨落在椅子座位的边缘上，更高的高度（比如使用抱枕）。

在她（阿碧伽塔）的演示中，她感到橫隔膜变得坚硬并呼吸困难。解决方法是在那个区域呼气并移动身体前侧——胸部和腹部去向地面。一旦进入体式，她便鼓励我们说话，体会声音中是否有紧张。使用你需要的任何辅助方式来舒适地待在体式中，这样可以改善你在体式中的呼吸能力。我要你们想要保持在体式里。长时间保持（背部不好的人，在椅子上做扭转）。

We are not here to just do more and more asanas, we want to improve our perception, our sensation in asanas. Props help us to become more sensitive. You must be very sharp for backbend practice – discriminative power, sharpness of intelligence. Spinal muscles and spinal nerves interpenetrate – they are not touched in the same way in any other asanas. You have to understand positioning of the muscles and joints when you do back bending otherwise injuries are bound to come. The emotional centre is in the chest – once you go into back bendings, you go into that vastness, once you go into that vastness, you can withstand any kind of pressure and strain. Emotional strength comes with the practice of back bending – you can meet any kind of calamity with a calm mind – that is the beauty of back bends.

我们来到这里不是只为了做越来越多的体式，我们想要提升我们在体式中的觉知和感官知觉。辅具帮助我们变得更敏锐。你必须非常努力地练习后弯——辨识力，智性的清明。脊柱肌肉和脊神经相互渗透——在任何其他体式中它们都不会以同样的方式接触。练习后弯时，你必须了解肌肉和关节的位置，否则一定会受伤。情绪中心就在胸腔——一旦进入后弯，你就会进入那片广阔的空间，一旦进入那片广阔的空间，你就能承受任何压力和紧张。情绪的力量会随着后弯的练习到来——你可以用平静的心态面对任何灾难——这就是后弯的魅力。

4th attempt –Higher height still - demo from panel member extending over edge of a very high bed. Sliding further and further over the edge (like the platform in Pune). The ideal height, from the sacrum to the spine it has to be almost perpendicular. A few minutes for us to do at home, noticing the diaphragm responds. If no room to extend the legs, do in swastikasana otherwise legs extending parallel to the floor.

第4次尝试-更高的高度（由专家组老师在一张很高的床边做伸展演示）。

从边缘（就像RIMYI的讲台）上越来越多地滑动向下。下滑到的理想高度是，从骶骨到脊柱必须几乎是垂直的。我们可以在家里做几分钟，留意隔膜的相应变化。如果没有空间伸展双腿，可以做简易盘，否则可以将双腿平行于地面伸展。

Chair twists x 2 each side

椅子上的扭转，每边做两遍。

AMSvanasana (If you have a pain in the back rope AMSvansasana or abdomen supported uttansana, for example bolster on a bed). Longer stay in the pose builds up your nerves, stamina and endurance. Not just physical health, your physiological health, your psychological health, your emotional health, your intellectual health. Guruji spoke of the 7 different layers (kosas) - staying in asanas develops all of these.

下犬式（如果你背痛，可以做墙绳上的下犬式，或做腹部有支撑的加强前屈伸展式，例如使用床上的抱枕支撑腹部。）

长时间保持在这个体式中可以增加勇气、毅力和耐力。不仅仅是身体层面的健康，还有生理健康、心理健康、情绪健康、智性健康。Guruji谈到了7个不同的层面（kosas⑭）-保持在体式中可以发展所有这些层面的健康。

⑭译者按：Guruji在他的《瑜伽花环》一书的1.10中讲到，“从瑜伽意义上说，健康有多层含义；健康是道德、身体、思想、心理、智性、良知、灵性层面的良好状态。这七个阶段，任何一个不舒适都会招致疾病。”

Supta Padangusthasana I with belt – Both legs bent leg first and to remove the back bending pain, can you move from your right arch towards your right knee? That grounds the back, can you feel that? Spinal muscles rest.

卧手抓脚趾伸展式I-使用伸展带。

先让双腿弯曲。为了消除后弯引起的疼痛，你能将右足弓带向右膝的方向吗？这样做会使背部贴地，感受到了吗？脊柱两侧的肌肉放松下来了。

2nd attempt – Both legs straight. Belt around heel works on the bony body. Belt around the toe mounds, it is a muscular effort.

第二次 尝试-双腿伸直。

伸展带放在脚跟上是作用于骨骼层面。伸展带放在脚球（脚趾下方凸起位置）是作用于肌肉层面。

If still back pain Pavanmuktasana otherwise Ardha Halasana thighs supported. Use your hands to move the sides of the neck away from the bolster. From the lower back move towards the feet, lift each leg and extend one at a time. Do not make yourself tight. Move your sternum towards the back body, so that you accept the asana even more. If the neck has shrunk, lengthen the sides of the neck again. Eyes closed and move the eyeballs away from the eyelids and give your eyes the rest. Let the throat rest on the bed of the neck – the moment the throat can relax, the mind can become quiet – thinking is speaking silently, it is not possible to think without words. The jalandhara bandha makes your throat quiet, it goes to its own abode.

如果背部仍然疼痛，做祛风式，否则做大腿有支撑的半犁式。

用双手拉长颈部两侧远离抱枕。将下背部移动向脚的方向，每次提起一条腿并伸展。不要自己变得僵紧。移动胸骨向身体后侧，这样你会更接纳这个体式。如果颈部收缩，再一次拉长颈部两侧。眼睛闭合，移动眼球远离眼皮，让眼睛休息。让喉咙休息在颈部这张床上——喉咙放松的那一刻，心意就会安静下来——思考是在无声地说话，没有语言是不可能思考的。收颌收束法使喉咙安静，安住在属于它的地方。

Savasana supported on 3 folded blanket spine-wise (prone savasana if back pain). Centralise yourself properly. Hands in a simplified version of san mukhi mudra – palms drawing eyes from the top to the bottom and slightly away from the nose towards the ears. Very gently make this adjustment, in the same way when you want the baby to close its eyes, you draw the eyelids down very softly. Experiment to find the right pressure. As your eyes go into that darkness, see how the mind becomes still. When you are thinking, the eyes keep on moving. Ujayyii inhalations. The eyeballs should not hit your hands when you inhale. With the brain quieter now it can better observe the breath reaching the chest. Like the clouds spread in the vastness of the sky, let your inhalation spread in the vastness of your chest. Let the energy occupy the entire area that is available. As your eyes have been adjusted properly, all the sense organs quietened enjoy the state of the brain. Each day we have practiced ujayii but notice every day the flavour has been different.

挺尸式-使用三折的毛毯垫在脊柱下方（如果背部疼痛，做俯卧的挺尸式）。

调整自己躺在毛毯的正中。双手做简化版的六头战神式手印——手掌自上而下下拉眼睛，并略微将眼睛拉向耳朵而远离鼻子。非常轻柔地做这个调整，当你想让宝宝闭上眼睛，你也会以同样的方式轻柔地下拉她/他的眼睑的。试着找到合适的压力。当眼睛进入那黑暗时，观察心意是如何变得平静的。当你在思考时，眼睛会不停地动。乌加依吸气。吸气时，眼球不应鼓向你的手。随着大脑变得越来越平静，便可以更好地观察呼吸到达胸腔的过程。如同云朵在广阔的天空中展开，也让你的吸气在宽阔的胸腔中扩散。让能量充盈整个胸腔。当眼睛得到适当地调整后，所有安静下来的感觉器官都会享受着大脑的状态。每天我们都在练习乌加依呼吸，但要留意每天的味道都是不同的。

Questions and Answers Notes:

问答笔记

Acid reflux – Supine poses (not fully flat, about 45 degree angle of trunk for example propped up against the viparita dandasana bench) arranged in such a way that there is proper separation, keep the top stomach down and the top chest has to move away from the top stomach. The chest area, from the diaphragm, has to get the space.

胃酸倒流（烧心）-仰卧体式（不要平躺，躯干与地面约呈45度角，例如倚靠在倒手杖桥上）身体结构的安排要呈现出恰当的分离，保持上腹部向下，而上胸腔要远离上腹部。从横膈膜开始，胸腔的区域要获得空间。

Glaucoma – use a bandage around the forehead. No abdominal asanas or twistings, these compressions should be avoided. No headstand for glaucoma or detached retina – unless you have an experienced teacher with you that confidentally adjust you, then it is different. Viparita Dandasana can be introduced later on with the support of the bench, head / neck supported. Look down at floor in standing poses. Setubandha, chair sarvangasana and viparita karaniall good for glaucoma.

青光眼-使用绷带缠绕前额。不要做腹部体式或扭转体式，这些压缩的动作都应避免。青光眼或视网膜脱落，都不要做头倒立——除非你身边有一位经验丰富的老师可以很有信心地调整你，那就不同了。稍后可以用瑜伽凳支撑做倒手杖式，头部/颈部要有支撑。在站立体式中要向下看向地面。桥式肩倒立、椅子上的肩倒立和倒箭式对调理青光眼很有益。

Painful tailbone – First rest and then recovery. Then you can start on prone savasana muscles spreading, prone supta pad II. Depends on the cause. Afterwards standing asanas actively moving the tailbone in, providing the muscles are not shrinking towards the centre.

尾骨疼痛-先放松再修复。首先可以在俯卧的挺尸式中来展开肌肉，或者做俯卧的卧手抓脚趾伸展式II。取决于引起尾骨疼痛的原因。之后做站立体式，在确保肌肉没有收缩向中间的前提下主动地将尾骨向内收。

Hip pain – anantasana, parsva salabhasana – in Pune parsva salabhasana is done with the tailbone supported at the edge of the column.

髋关节疼痛-毗湿奴式，侧蝗虫式——在普纳是通过将尾骨支撑在圆柱边缘来做侧蝗虫式的。 

翻译：马佳勋、姚阳

审校：Susie Chan

特别感谢Susie老师提供志愿服务

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