Exhale, in the head, brain, face, skull, mouth part, abdominal part Uḍḍīyānic exhalation, proficiency, processes, having this first prime lesson where you change your confinements of exhalation, proceeding exhalation, and then do the belly inhalation, Uḍḍīyānic inhalation, a couple of recovery cycles and do impressively, inscriptively.

呼气，在头部、大脑、面部、颅骨、口腔区域（呼气），用腹部行为呼气，带着熟练度、带着加工过程，先上好这个“主课”，即你在其中要改变你的呼气区域，继续呼气，然后去做腹部的吸气，腹部行为的吸气，再做几轮恢复性呼吸，再去 深化腹部行为的印记、“刻写式”地进行。

In the following cycles, find out if you can do this: exhale in your back, exhale in your back parts, completely exhale and go for inhalation, abdominal Uḍḍīyānic, scraping, combing, ploughing. See that there is various operation that you are able to perform. A couple of recovery cycles; again exhaling in the back completely, profoundly, mindfully, deliberately, in the back, spine, sacrum. Then launch your Uḍḍīyānic inhalation, see how is it working. So, how we can make it more and more comprehensive for this lesson, the scheme here; last cycle and then let go.  

在接下来的几轮中，去探寻你是否能做到这个：在你的背部呼气，在背部的区域呼气，彻底地呼气，然后进行吸气，腹部的，腹部行为的（吸气），“刮来刮去式”地吸气、“梳理式”地吸气、“犁地式”地吸气，去看看，你能做出不同的“手术”。做几轮修复的呼吸，再次在背部呼气，要彻底地、深入地、有意识地、刻意地在背部脊柱、骶骨（呼气）。然后发起腹部行为的吸气，去看看这种吸气如何运作。因此，我们是如何让（呼吸）在这节课上、在这里的规划中越来越全面。最后一轮，然后放松。

Develop these sensitivities. You need to develop these activities, you need to develop your awareness, why? It is into schemes which are being suggested, turn to the right and come up and sit on your bolster for a while. Sit in Svastikāsana on the bolster. Now completely end your exhalation in the pelvic segment, perinium segment and then launch your Uḍḍīyānic inhalation. 

要开发出这些感受力，你需要开发出这些行为力，你需要开发你的觉知力，为什么？那是要进入此刻所隐含的主题当中，转向右侧，然后起来，在你的抱枕上坐一会儿，简易交盘坐在抱枕上。现在，在骨盆区域、会阴区域彻底终结你的呼气，然后发起你腹部行为的吸气。

Perinium, ilium, buttocks, hips, and then launch your inhalation, how is this Uḍḍīyāna? Now take an inhalation and exhale, ending the exhalation in the brain, so you have to exhale in the lower trunk, mid trunk, upper trunk, throat and brain finally, take final your exhalation in the head region and now start your inhaling Uḍḍīyānically in the abdomen. It is different, it should be different, you must feel that it is different.

在会阴、髂骨、臀部、髋部（呼完），然后开始你的吸气，这个腹部行为怎么样？现在做一个吸气和呼气，在大脑处结束呼气，因此你需要在躯干下段、躯干中段、躯干上段、喉咙、最后在大脑处呼气，在头部区域呼完，现在开始你的腹部行为的吸气，那会是不同的，它应该是不同的，你必须感觉到它的不同。

So, let us carry out how these observations by repeating number of cycles, number of flows. Now finally all of you exhale in the back confinement completely, back exhaling, upper back, middle back, lower back, spinal back, paraspinal back, para-paraspinal back, completely exhale, the back contractions/suctions etc., and now inhale Uḍḍīyānically in the pelvic-abdominal region, 

因此，让我们通过几轮、几轮气流去进行这些观察，现在，你们所有人最后在背部区域彻底呼气，背部呼气，上背部、中背部、下背部，脊柱后侧、脊柱两侧、脊柱两侧再两侧，彻底呼气，背部要做出收缩、内收等等，然后在骨盆-腹部的区域进行腹部行为的吸气。

So, you have to develop this literacy to read the differences because unless you are sensitive, literate, don’t expect improving your yoga by merely sheer practices, regularly practicing. So, when you do second round, third round, it will be different process because you have gone passed acquaintance, you just did this wonderful one or two rounds each time which was just helping you become familiar, get acquainted, but there is a longer way to go beyond acquaintance and becoming familiar, let go. Raise the chin from the chest. 

因此，你必须开发出这种读写能力，去阅读这些不同之处，因为除非你富有感受力，阅读理解力，否则就别指望仅凭表面的习练、规律的习练就能精进你的瑜伽。因此，当你去做第二轮，第三轮，那会是不同的过程，因为你已经过了与之“相熟”的阶段，你刚刚很好地做了一到两轮，那也刚好帮你熟悉了（这种呼吸模式）、获得了熟练度，但依然有更长的路要走，去超越“相熟度”、“熟悉”。松开，从胸腔抬起下巴。

So, these can be attended with prana kriyas, there are 335 prana kriyas, 335 prana kriyas. If you look it in the book Pranayama, so there are enormous repertoire we developed, and there are enormous scope to carry out your survey, field work, surveillance, the survey. So today we are using the asanas which are quite close to pranamic processes, so these asanas selected today, because there were much more closer to pranamic processes; however, you must see that all those asanas which are not complicated for you where you are stable, where you are steady, where you don’t get worked up, you have to see how the pranayama aspects can come in those asanas. In every asanas there must be Uḍḍīyānic kriya, there must be Uḍḍīyānic mudra as well for you to trigger the esoteric physiology to participate in asanas.

所以，这些可以用“能量行为”得到关注，共有335个“能量行为”；如果你读了《呼吸之歌》这本书，有很多领域去进行你的调查、基础工作、监察、调查。因此，今天我们在用一些非常贴近调息过程的体式，所以今天选了这些体式，因为它们都更贴近调息的过程；但你必须明白，所有那些对你来说并不复杂的体式，你能在其中保持稳定，你在其中是稳定的，你在其中不会疲劳，你必须明白调息的那些方面如何进入那些体式。在每一个体式中，都必须要有腹部行为，都必须要有腹部身印，为的是让你触发微妙的生理状态去参与到体式当中。

So, Uḍḍīyānic has enormous value in pranayama and therefore this Uḍḍīyānic mudra has to be developed in all the various asanas, so that it becomes more and more profound, so Uḍḍīyāna the more scope for you to travel region of pranayama in the zone of pranayama, in the realm of pranayama. You might be doing these in a balanced mind, you are going to reap advantages, the body matter, body organs, they are going to reap the advantages by these processes, you don’t have to targe it. You can be doing almost without desire, without a kind of gravity of aspiration, etc. or get a gravity of target, goal; yet advantage will come to your way in exalted way. If you are aiming at those advantages are poorer. If you don’t aim at them, Yog gives you rich advantages.

因此，在调息中腹部行为有巨大的价值，因此腹部身印在各种体式中必须被开发出来，这样它才会变得越来越深入，因此腹部行为有更多的空间，好让你在调息地带和领域里的调息区域去纵横驰骋，你就可能处在一个平衡的头脑中，你会收获诸多好处——身体物质，身体器官——它们都会通过这些过程而收获大好处。你不必以好处为目标，你几乎可以完全不受欲望、愿景的吸引、或者被靶子、目标所吸引，但好处却依然会极大限度地给到你。如果你以好处为目标，那些好处反而更少；如果你不盯着它们，瑜伽反而会给你丰富的回报。

That is why your cellular chemistry, cellular metabolism, all that will improve, then you can see how these can work for your health which is backed by sound physiology, sound chemistry, sound biochemistry and that is it will work for mind culturing as well on a deeper plane as you understand that depth of pranayama. Just as asanas you have in the 18 Maha kriyas book into pranayama, there are so many kriyas; anyway, so the session ends here, today session ends here, our session also ends here. Namaskar！Thank you very much.

那就是为什么你的“细胞的化学反应”，“细胞的新陈代谢”，全都会改善，然后你会明白这些如何能作用于你的健康，健康要得到合理的生理状态、合理的化学状态、合理的生物化学状态的支持，那才会服务于头脑的培育过程，当你理解了调息的深度时，那还会作用在更深的层次上。就像你在《行为之歌》那本书里看到的，体式若要进入调息，会有很多“行为”。总之，今天的课在这里结束了，今天的课程在此结束，我们（这次）的所有课程也在此结束，感谢大家！非常感谢你们。

听写：赵琼芳

翻译：赵琼芳

审校：梁洪

排版审校：西凤

排版：Sherry&Wings

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