So you are all in the habit of identifying the doings, and doings, and doings. I don’t want to give you that, could you have some choice of it, so much so that you are all over dealing with it. Now find out where are you using your left foot and right foot, can you use it? Left leg and right leg, where are the usages? Where are you able to use it? Where are you able to apply it? Are you merely doing the spine, or are you applying the spine and using the spine? Are you merely doing the chest, because you are all moving your chest, widen your chest, pop your chest, elate your chest….these are all doings. 

因此，你们全都是处于去认识 “做、做、做”这个习惯里面，我不想给你们那方面的东西了，你们对它是有所选择依据的，太多了，以至于你们都在过度地使用它。现在，去探寻你们在何处使用着你们的左脚和右脚，你们能用上它吗？左腿和右腿，用途何在？你在哪里能够使用到它？你在哪里能够应用到它？你们仅仅是在“做”脊柱，还是你们在应用脊柱和使用脊柱？你们只是在“做”胸腔吗？因为你们都在移动你们的胸腔、拓宽你们的胸腔、膨胀你们的胸腔、上提你们的胸腔….这些全都是“做”。

You can’t just stop with doing. Are you able to use your chest? You must use your chest！Where can you use your chest? You should apply your chest. Are you applying on the chest? So you must have an applications on the chest, applications by the chest. In asana, not in posture, but in asana you consider the breath. Are you not applying the chest on breath, and breath on chest? Are you not applying the back on breath and breath on back? You can apply, you should apply, you are applying. Those are unnoticed. Inhale and come up. Turn the foot in and feet together.

你就是无法停止在“做”上。你能使用你的胸腔吗？你必须使用你的胸腔！你又能在何处使用你的胸腔？你应该应用你的胸腔；你又应用到胸腔上了吗？因此你必须在胸腔上有“应用程序”、通过胸腔开发出“应用程序”。在体式中，不是在姿势中，是在体式中，你要顾及呼吸。你难道没有应用胸腔作用到呼吸上、又应用呼吸作用到在胸腔上吗？你难道没有应用背部作用到呼吸上、又应用呼吸作用到背部吗？你能够应用、你应该应用、你也正在应用! 但那些却没有被留意到。吸气、起来。转脚向内、并拢双脚。

So give emphasis now, I would say go a little overboard. Because we are overdone somewhere else, physical culture aspect of asana, we have overdone. So in order to reconciliate it now, for some time go a little overboard on using the spine, using the knee, don’t just do the knee. 

因此现在给予强调，我会说去更热衷一些。因为在某些地方我们过度地做了，体式的身体行为方面我们过度地做了。所以现在为了协调它，一段时间，去更热衷于在使用脊柱上，使用膝盖，不要只是“做”膝盖。

Abhi come here. So in a class scenario, Tādāsana, the class scenario Tādāsana will (ask you)stretch your knee, lock your knee, harden, tighten, suck, etc., etc.. Last time I told you, straighten the knee is primarily going for contractions. See how much contractions you are going for in a periphery layer of these circumferences of the knee. A lot of contraction must be there, but we call it ‘straight’, ‘the knee is straight’; while primarily it is their contractions. 

阿碧，过来。因此在课堂上，Tādāsana（山式），课堂上的Tādāsana（山式），会让你伸展你的膝盖、锁住你的膝盖、变硬、收紧、内吸、等等，等等。上次我告诉过你们，伸直膝盖主要是为了收缩。去看看，在外围层面当中环绕膝盖的这些行为，你做出了多少收缩；那里必需有大量的收缩行为，但是我们却称之为“伸直”，“膝盖是伸直的”；而主要的部分则是它们的收缩。

So that is what we are doing. But can you use your knee? Find out what is the usage of the knee. Can you use the knee on part below, part above, part in front, part behind? Can you use your knee, increase the usage of the knee? Can you apply your knees? ‘Anus mouth tight’, you will do that as an action, is that right? But see anus mouth tight, we will say ‘roll anus mouth’, ‘make a black hole there, and suck the flesh from around anus mouth, into the anus mouth’. Now what is the usage of it? Are you not using on the spine, are you not using on your awareness, are you not using on your potential of the mind.

所以那就是我们正在做的，但是你能去使用你的膝盖吗？要去探寻膝盖的用途是什么。你能在膝盖以下部分、以上部分、前部、后部使用膝盖吗？你能使用你的膝盖、增加膝盖的用途？你能应用你的膝盖吗？“肛门收紧”，你会把它当作一个动作去做，对吧？但是去看看，肛门收紧，我们会说“卷动肛门”，“在那里形成一个‘黑洞’，将肛门四周的肉内吸”。现在它的用途是什么？你难道没有作用到脊柱上吗？你难道没有作用到你的觉知上吗？你难道没有作用到你头脑的潜能上吗？

So start identifying those things. They are used, basically, and you don’t identify. When they are used, you can use better by getting educated. You have heard, ‘shoulder blade in’, so that’s doing; ‘inner shoulder blade cut in’, ‘inner edge of the shoulder blade cut in’, now, that is doing, you will do it; ‘bottom shoulder blade in’, you will do it. But then how does it, what is the usage of it? See how it is having usage potential on your breathing process, on your chest, on your abdomen, on your spine. So it has so many usages, these goes unidentified, this is not yoga. Do you follow? 

因此开始去认识到那些东西，基本上 它们是在被使用当中，只是你没有觉察到。当它们得到了使用，你就会通过教育而用得更加“顺手”。你们都听到过，“肩胛骨内收”，因此，那是在“做”；“肩胛骨内侧向内切、肩胛骨内沿向内切”，那也是在“做”、你会把它做出来；“肩胛骨底端内收”，你会把它做出来。但是然后，它做得怎么样、它的用途是什么？去看看它是如何拥有了这样的用途，可以去作用到你呼吸过程、你的胸腔、你的腹部、你的脊柱，因此它有太多的用途，而这些却没有被认识到，这就不是瑜伽，你明白吗？

So don’t expect me to teach something. You have lots of observations in so many places, in so many realms. Develop your observations. You have been using, but you don’t know that something is being used, any part and every part is being used, body-mind-breath are being used; you just do the breathing, you just do the body, you just do the mind; you do the body, and mind focused; start doing the mind and then breath done, normally, which is again doing, but what is the usage?

因此不要指望我去教些什么，你在许多地方、许多领域拥有如此多的观察，去开发你的观察。你一直都在使用，只是你不知道某些东西正在被使用，任何部分以及每一个部分都在被使用，身体-头脑-呼吸都在被使用；而你就知道去做出呼吸、你就知道去做身体、你就知道去做头脑；你去做身体，头脑就会集中于一点；开始做头脑了，然后呼吸又做完了，正常情况那又是在“做”，但用途是什么呢？

So once you are with education about the usage, then you will know where/when/how/why a deep exhalation should come while you are in the poses; why/where/when/how deep inhalation, mindful inhalation, customized inhalation should come in your position. So when you are connected, you are creating a field for the observations and studies. You can learn, because you are connected; there are connectivity in body, mind, and breath, then you will know the usage are accentuated; then they are escalated, augmented. 

因此，一旦你对用途有了认识，你就会知道你在姿势中要在“何处/何时/如何/为何”做出一个深呼气；“为何/何处/何时/如何”进行深吸气、有意识的吸气、个性化的吸气应该进入你的姿势当中。所以当你实现了连接，你是在为观察和研究创造出一个场地，你可以进行学习，因为你有了连接；身体、头脑、呼吸当中存在了连接，然后，你就会知道用途的分量，然后，它们就会得到促进、得到提高。

So, did you know the difference between Trikoṇāsana as a posture, Trikoṇāsana as asana? Now we all know in asana we start addressing your body, our bodies. Now let’s try to understand the other dimension of asana. Trikoṇāsana once again, four feet apart, right leg out, left foot in. So go for your basic the postural aspect I am giving you some time for you to actualize all that, so do your first step of asana is to do the posture. So posture is in the first step of asana, it is not antitheses, it is not antagonizer, it is not to be banished, it is not to be outcast(ed). 

所以这之前，你知道作为姿势的Trikoṇāsana（三角伸展式）与作为体式的Trikoṇāsana（三角伸展式）之间的区别吗？我们都知道，在体式中我们开始去专注于你们的身体、我们的身体。现在，让我们尝试去理解体式的另一维度。再次进入Trikoṇāsana（三角伸展式），分开四脚的距离，右腿向外，左脚向内。所以先去进行你这个姿势的基本面，我会给你一些时间去实现所有那些东西，所以做出你体式的第一步，即为了这个姿势而做。所以姿势是体式的第一步，它不是对立面、它不是反对者、它不会被灭掉、它不会被放弃。

Now, can you understand how this asana, you know how this asana is good for your legs and back etc. and that’s why you will say it tones the leg muscles, it tones the hip muscles, it tones the back muscles. We make the body matter as beneficiary. Now can you make your breath as beneficiary, and find out how you will go about? Making the breath as the major beneficiary, making the breath and breathing as major beneficiary, what are your negotiations?

现在，你能理解这个体式如何…，你知道这个体式如何有益于你的双腿和背部，那就是为什么你会说它增强腿部肌肉，它增强髋部肌肉，它强化背部肌肉。我们使得身体物质成为受益者。现在你能让你的呼吸成为受益者，并且去发现你是如何去做的？让呼吸成为主要的受益者，让呼吸和气息成为主要的受益者，你的协商是什么？

See the body is major beneficiary, it is one negotiation; while the breath is major beneficiary, it is another negotiation; if your mind is the major beneficiary, try to have the mind as the major beneficiary, aligned mind, balanced mind, quiet mind, serene mind, sober mind, tender mind, intelligent mind, sensitive mind, perceptive mind, reflective mind. So you should know what are the benefits to the mind in an asana, in a given asana. 

所以当身体是主要的受益者，那是一种做法；当呼吸是主要的受益者，那是另一种做法。如果你的头脑是主要的受益者，尝试让头脑成为主要的受益者——端正的头脑、平衡的头脑、安静的头脑、安详的头脑、冷静的头脑、柔软的头脑、聪慧的头脑、灵敏的头脑、觉知的头脑、反思的头脑。因此，你应该知道头脑在一个体式里、在一个特定的体式里会有什么好处。

So that’s the breath-set addressal and mind-set addressal, so try to open out that concept—what is the breath-set addressal, what is mind-set addressal. It’s not she exercises the hip joint, and knee joint, and the skeleto-muscle body, she can exercise the breath as well, you can exercise your breathing as well, pelvic breathing, abdomen breathing, diaphragm breathing, thoracic breathing, back breathing, you can exercise the breathing, you can exercise the mind as well. Inhale and come up. Turn the foot in, and feet together. 

因此那就是专注于呼吸层面而获得的好处、专注于头脑层面而获得的好处，所以尝试去展开那个概念——什么是专注于呼吸层面而收获的好处、什么是专注于头脑层面而收获的好处。那不是她在锻炼髋关节、膝关节、骨骼-肌肉身体，她也能锻炼到呼吸，你也能锻炼到你的呼吸——骨盆呼吸、腹部呼吸、横隔呼吸、胸部的呼吸、背部呼吸，你能锻炼呼吸，你也能锻炼头脑。吸气、起来。转脚向内、并拢双脚。

So the habit is, or we have got indoctrinated, because of subjective element, it’s not Guruji taught you that, you got indoctrinated. Understand this. Don’t ever claim that you are indoctrinated in yoga by Guruji, and whatever you are doing, you are indoctrinated by Guruji. No, not at all. Subjective factor is so much interfering there, and you got, and we got indoctrinated. Therefore Guruji was never happy with these students when he taught; he was never happy with students what they did, how they did. He was displeased every time. Why? But then you thought you got indoctrinated, and we are following his indoctrination. There are subjective aspects of indoctrination. 

所以我们的习惯是，或者说，我们都在被灌输，由于我们各自的主观因素，那绝非艾扬格大师是那样教你的、那绝非你被灌输的方式，要搞清这个。永远不要声称你在瑜伽里是被艾扬格大师灌输的这些，你所做的一切都是被艾扬格大师灌输的。不，压根儿就不是。主观因素很大程度地在那进行了干预，所以你们、我们被灌输了一些东西。因此，艾扬格大师在他教课的时候、对那些学生从未满意过；对他们做出来的东西、对他们做的方式，都不满意，他没有一次是满意的，为什么？然后你还认为你是被他灌输了、我们都在遵循他的教育…这里存在着教育过程的主观因素。

We never learn what is taught. So, we have that, we have to verify to the teacher, ‘did you teach this’? And therefore I learn, is there any match, matching, compatibility? It will be what you taught, what we learn, so this has to be confirmed with your teachers. So implication of an asana is that you must address the breath-set and mind-set. That’s why understand this precept on what you have been given: address the breath-set and mind-set. If you are exercising the body, find out that you can exercise the breath, breathing process as well. 

我们永远学不到教给我们的东西。 所以我们总是不得不向老师求证，“你教的是这个吗”？因此，我所学的东西，与教给我的东西之间，契合吗 、匹配吗、对应吗？总是会这样：教给你的东西、我们所学的东西，不得不向你的老师去求证。因此体式所暗含的意义是，你必须顾及呼吸层面和头脑层面，那就是为什么要去理解给你的这个概念：顾及到你的呼吸层面和头脑层面。如果你在锻炼身体，那么去探寻，你也能锻炼气息、还能锻炼呼吸过程。

If you are young, potent, powerful, if you don’t have any malady, you can exercise the breath and breathing, you can exercise the mind, to improve its perception, cognition, sensation, volition, will, etc., evolvement, etc., etc.. There are so many functions of the mind. Have you ever tried to understand what is the role and function, act of the mind in whatever you are doing? What should be the role of the mind? What is the role of the mind? What is the act of the mind? What should be the act of the mind?

如果你很年轻、有劲、充满力量，如果你没有任何疾病，你就能锻炼气息和呼吸，你能锻炼头脑，以精进它的感知力、认知力、感受力、意志力、意愿，等等，提升等等，等等。头脑有很多功能，你是否尝试过去搞清，无论你在做什么，头脑的作用和功能是什么、头脑的行为是什么、头脑的作用应该是什么、头脑的作用是什么、头脑的行为是什么、头脑的行为应该是什么。

So in asana, you are supposed to go to a placid state. What kind of placidity Trikoṇāsana will give you, and what kind of placidity will Parivṛtta Pārśvakoṇāsana give you? It’s a different degree of placidity. 

所以，在体式中，你本就应该去追求一种平静状态，Trikoṇāsana（三角伸展式）会带给你哪种平静，Parivṛtta Pārśvakoṇāsana（侧角扭转式）又会给你哪种平静？那是一种不同程度的平静。

下期继续Namaskar！

听写：赵琼芳

翻译：赵琼芳

审校：梁洪

排版审校：西凤

排版：Sherry

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