本文由【艾扬格瑜伽】授权转载
自4月8日即哈奴曼敬拜日起，Prashantji在Youtube网站上发布系列线上瑜伽教育视频，目前已更新四讲，此为第一讲。
现在，让我们开始聆听普尚吉语。
Lesson 1 第一讲
（以下为视频翻译中英文对照稿）
Hello, Namaskar all of you. This is Hanuman Jayanati, and on occasion of Hanuman Jayanati, I intend to give a kind of on-line education about Yoga, it is not ‘on-line class’. The world is very familiar with on-line classes, particularly with the advent of Coronavirus——problem all over the world, teachers are going on line to be teaching yoga. So, this is certainly not teaching, this is education about yoga, a preliminary kind of education. And let me make a declaration here, that this is open to anyone who is practicing yoga, and at any the level of it, could be a beginner, or by being considered a senior student. So, this is for one and all. There will be greater advantages however to ‘Iyengar Clan’ practitioners.
大家好，谢谢你们所有人。这是哈努曼敬拜日，借这个哈努曼敬拜日，我想给你们一个‘线上’的瑜伽教育，而非‘网课’。全世界都很熟悉线上教学，尤其受到这个全球爆发的新冠疫情的影响，老师们纷纷上线去教瑜伽，而这里的确定不是在教，而是关于瑜伽的教育，还是一个基础性的教育。让我在此声明一下，这堂课开放给任何习练瑜伽的人、任何水平，可以是一个初学者，或自诩资深的学生，所以这是给单一个体的教育，也是给全体的教育，不过，‘艾扬格体系’的习练者们会获益更大。
So, this is kind of education, therefore I won’t be conducting the class usually you are familiar with, that you are asked to do some asanas. Unfortunately, today yoga is doing asanas, perhaps, maybe, asana and pranayama, and maybe, asana and pranayama and some meditation. This is what our notion of yoga is.
所以这是一种教育，因此我不会按照平时你们所熟悉的课堂指挥方式，即你会被要求去做一些体式；不幸的是，今日的瑜伽成了做体式，可能会是体式加上呼吸法，也可能是体式加上呼吸法再加一些冥想，这就是我们对瑜伽的认识。
However, when it comes to education, let me tell you here that I will not stipulate any posture for you. You can get to any posture, in which you commence your session. Those who are used to practicing yoga, you can settle to any position, posture with which you start your practice session. And then my instructions will be compatible to any position that you are in. Some youngsters who are bubbling with energy, might be wanting to do some physical workout, they can be going for physical workout; Some of you might be senior-citizens’ kind of being, and you may not be looking for exercise, you might be looking for just wellness and well-being. Whatever is the case, you can be going for that. So, in respect of any age-group, this education should come good. This is what I feel, anyway.
然而，当它来到教育层面时，让我在此告诉你们，我不会规定你们做什么体式，你们可以用任何体式去开启你们的这堂课，那些习惯了日常习练的人，你们可以选择在任何一种摆放和姿势中安定下来，去开始你们的习练课，然后我的指令会配合你们所在的任何摆放方式。一些能量爆棚的年轻人想锻炼身体，你们大可以去进行这样的锻炼；你们中一些人可能年事已高上，想找寻的可能只是舒服和感觉良好，不论是哪种情况，你们都可以按照那个方式去进行，因此对于任何年龄段都会有益，我是这样认为的。
Now, you can embark upon any of your asana, could be a supine position, could be a standing position, with which you usually start. Now let’s try to understand these are not postures. These are not postures that you are doing. So, you are settled to so called postures, you think it a posture. But let me tell you that this is not just a posture, and let’s see how yoga comes in there.
现在你们可以登上你们各自的体式之船了，可以是一个仰卧姿势，可以是一个站姿，以你们惯常开始的摆放方式去开始。现在让我们尝试着去理解，这些不是姿势，这些你们正在做的东西不是姿势，你们安住于这个所谓的姿势当中，你们认为它是个姿势，但让我告诉你们，这绝非姿势，让我们看看瑜伽是如何进到那里面的。
So, in the preliminary stage, what you should be going to be doing is, become aware of your body, mind and breath. Because in every position, the breathing physiology changes. The way your breathe in different asanas is going to be different. So, become aware of your breath and breathing and become aware of your mind, body, breath. Now you are settled in a body position, you have taken a body position. Now merely being in the posture, it does not become yoga. Basically, what has to be done is that you must start using which part of your body is able to use, in your position. If you are in standing position, you can use your limbs, you can address the limbs; you can use the arms, you can address the arms；If you are in supine position, find out which parts of the body you can be using.
因此在初始阶段，你们应该要做的是去觉知到你们的身体、头脑、呼吸，因为在每一个姿势中，呼吸行为的生理状态都在发生变化，你们在不同体式中的呼吸方式是不一样的，所以你们要变得可以意识到你们的呼吸和呼吸行为、意识到你们的头脑、身体、呼吸。现在既然你们在一个身体的摆放中安静下来了，你们都选择了一种身体摆放的方式，但仅仅处于这个姿势当中并不会变出瑜伽。基本上，你们不得不做的是，你们必须开始在你们的姿势中去使用你们能使用的任何身体部分。如果你们在站姿里，可以去使用你们的四肢、去作用于四肢，你们可以去使用手臂、去作用于手臂；如果你们在仰卧姿势中，去寻找哪些部位可以用。
So, use those parts of the body, and also address those parts of the body. For instance, address your pelvic segment, address the abdominal segment, address the diaphragm segment, address the chest segment, address the upper back, address the lower back, and which part of the body that you are able to address, address those parts of your body, then use the various parts of the body, find out which part of the body can be using in your posture. How much you can use your legs, how much you can use your arms, how much you can use your trunk, so find out different parts of the body, how you can be using them.
所以要去使用身体的那些部位，还要去作用于那些身体部位。举例来说，去作用于你们的骨盆区域、作用于腹部区域、作用于横隔区域、作用于胸腔区域、作用于上背部、作用于下背部，不论你们能用到哪个身体部位，都要对它们进行调理，然后去使用不同的部位，去探寻你们能用到哪些地方，你们能多大程度地用上腿部、能多大程度地用上手臂、能多大程度地用上躯干，去找寻不同的部位，去探寻你们正在如何用上它们。
So, in asanas, it is not just doing. You are in a posture, now use any part of the body, every part of the body that is possible. Address any part of the body and every part of the body that is possible. Then use, address, apply the various parts of the body. Become connected between your limbs and trunk, so they will be able to co-operate; So, find out in your position, can you use, connect your limbs with the trunk？And find out the usages.
因此在体式中，它不只是在做，你们既然都在一个姿势里，那现在就去使用任何一个可能用得上的部位、使用每一个可能用得上的身体部位；然后去用、去调理、去应用这些不同的身体部位，逐渐将你们的四肢与躯干之间进行连接，它们因此才会去合作。在你们的姿势中去探寻，你们能用上（四肢与躯干吗）、能连接四肢与躯干吗？去探寻这些用途。
So also, try to understand that in the position that if you are going to exercise, you are going for exalted bio-mechanical actions; like that you want to exercise the body parts, you are going to look for exalted actions that is tighten, straighten, stretch, elongate, extend, bend, rotate, pull, push, in, out etc. So, these are bio-mechanics that are going to be more exalted in case you are going for exercise. So, it can be skeleto-muscular exercise, so find out how far you can exercise your skeleto-muscular body, skeleto-muscular frame in your given position.
所以，尝试去理解，在任何一个姿势中，如果你们是为了锻炼的目的，那么你们就会做出极致的生物力学的行为；你们想锻炼身体的部位，你们就会做出一些极致的努力，即收紧、伸直、伸展、拉长、延展、弯曲、旋转、拉、推、进、出，等等，所以在锻炼的情况下，这些生物-力学行为就更会被强调到极致，因此，它可以是骨骼-肌肉的锻炼，去探寻在你们现有的姿势中，你们可以多大程度地锻炼到你们的骨骼-肌肉体，以及骨骼-肌肉的框架。
And now while you are going to do that, you are also using your breath on those parts of the body. A mindful profound exhalation, a mindful profound inhalation, then a hyper-normal cycle, a sharper breathing, softer breathing, thicker breathing, thinner breathing, so make application of your breath on your skeletal-muscular body, and find out how you can be getting some benefits to corporeal body.
当你们要那样做的时候，你们也会在那些身体部位使用你们的呼吸——专心的深呼气、专心的深吸气，然后超常规地去进行几轮，更用力的呼吸、更轻柔的呼吸、更厚重的呼吸、更稀薄的呼吸，所以去创造出你们骨骼-肌肉体上的呼吸应用，去探寻，你们如何可以给这幅肉身带来一些益处。
So, also your mind. Use your mind intent, your disposed condition that you are disposed to be doing what you are doing. And bring your mind for a focus to understand your body, how you are activating your body, how the body is activated, how the body is activating. So, in your exercises, you will be activating your body, the body will be activated. So start identifying those with your mind, read those things with your mind——will, volition, resoluteness. In certain positions, you are required to have will and volition, quite in a pronounced way. So see you are trying to bring in mind aspects——sensation, perception, cognition, thought process, deliberation, and then will, volition, awareness, sensitivity, so these are various functions of the mind. So, see that your functions of the mind are also in place, while you are in a position that you call it a posture.
因此还有你们的头脑，去调动你们头脑的意愿，你们想要通过正在做的事情去达成你们想要的状态，那将你们的头脑带向对身体的专注，让你们去领会，你们在如何启动你们身体、这个身体如何在被启动、这个身体如何在启动中。所以在你们的锻炼里，你们会激活你们的身体，这个身体会被激活。开始用你们的头脑去认识那些、用你们的头脑去浏览那些——意愿力、意志力、决心，在一些特定的体式中，你们是会被要求具备意志力和决心的，那会很明显地被表现出来。看看你们正在试图引进头脑层面——感受、感知、认知、思想过程、考虑，然后意愿、意志力、觉知、感受，因而这些都是头脑的功能，去看看当你们身处这个摆放形式时，你们的头脑功能也到位了，而你们却称之为一个姿势。
Now if you are going for exercising organic body, find out any scope to exercise your organic body——pelvic organs, abdominal organs, thoracic organs, so these are the trunk locations where you have your organic body situated. So find out in any way for you to be exercising your organic body, by contractions, extensions, expansions, hardening, tightening, flexing, bending, rotating, whatever is in your position that you are taken in , find out all that, you can be working to exercise even physiological body, organic body.
现在，如果你们要锻炼器官体，那么去探寻一下锻炼你们器官体的范围——骨盆器官、腹部器官、胸腔器官，这些都是你们的器官体被安置的身体区域，因此去挖掘出你们可以锻炼到你们器官体的任何方式，通过收缩、延展、扩展、变硬、收紧、屈伸、折叠、旋转。不论你们采用了什么样的姿势，你们会发现它们都甚至可以锻炼到生理层面的身体、器官体。
So that is the body-set addressal, that’s called body-set addressal. So with your body, limbs and trunk connectivity, with your breath, exhalative, inhala-tive, normal, to hyper-normal, and then mind- awareness, mental functions of sensation, perception, cognition, memory, volition, will, resoluteness, intent, diligence, find out in what way the mind will be brought in, on your corporeal body as well. So, this is the body-set addressal.
因此，那就是身体-层面的处理方式，那被称为身体-层面的调理手段，所以随着你们的身体、四肢和躯干的连接性，随着你们的呼吸——呼气的、吸气的、正常的呼吸、到高于常规的呼吸、然后到头脑-觉知，以及感受、感知、认知、记忆、意志力、意愿、意向、刻苦这些精神层面的功能，去找寻头脑正在以何种方式被引入进来，或被带向你们的躯体层面，所以这就是对身体层面的调理方法。
Then in the same asana, in case of that asana is a not a long- duration asana, you can come up and if you will need to change the sides, change the sides, or you can repeat the posture once again. Some asanas are short-duration asanas, like between Trikonasana and Shirshasana, Shirshasana is a long-duration asana, Trikonasana is a short-duration asana. So if you are in the short duration asana, you can repeat; you can change the sides on your own and follow the directions that I am giving to you. And perhaps you can repeat the same posture multiple times as well.
并且在同一个体式当中，当那个体式不是一个可以待得很久的体式时，你们可以出来；如果你们需要换边，可以换边；或你们可以重复、再做一次这个姿势。一些体式是短暂停留的体式，比如在三角式和头倒立之间对比，头倒立是一个可以长停体式，而三角式则是一个短时体式，所以在短时体式中，你们可以重复；你们可以按照自己的节奏换边，然后跟随我给你们的指引，你们还可以将同一个姿势多做几次。
Now in your position, just as you go for intense body activities, such as bio-mechanics, straightening, stretching, elongating, extending, concaving, convex-ing, narrowing, widening, thickening, thinning, pulling, pushing, rotating, bending, whatever is in your position, coming up. So, these are the addressal of body, and we exercise the body, we activate the body.
现在，在你们的姿势中，你们刚好在进行强烈的身体行为，比如生物-力学的伸直、伸展、拉长、延展、内陷、凸起、收窄、变宽、变厚、变薄、拉、推、转、弯，你们姿势里无论是哪种情况，都会被激发起来，所以这些就是在进行身体调理，我们锻炼着这个身体、我们启动着这个身体。
Similarly, about the breath. See that you are trying to use a profound exhalation, rather than just a normal breathing. Find out how the profound inhalation can contribute, how the profound exhalation can contribute. So hyper-normal volume of breathing, then change velocity of your breath——normal velocity pattern to hypo-normal velocity pattern, that is de-velocity-ing the breath, making it thinner, making it slower, and slower; On the other hand, making it hypo-hyper normal velocity of breath, that is a little thicker, a little sharper, and a little faster as well. So, find out how you can be addressing the breath. So, you should try to exercise the breath and breathing physiology as well by using volume of breath and velocity of the breath.
类似的，关于呼吸。看看你们在试图使用一个深长的呼气，而不仅仅是一个正常的呼吸。去探索深长的吸气可以做出怎样的贡献，深长的呼气可以做出怎样的贡献，所以是超常规的呼吸量，然后去改变你们的速度模式，即给这个呼吸减速，让它变薄、变慢、越来越慢；另一方面，则让它略低于-超常速度的呼吸，即再厚一点点、再用力一点点、也可以再快一点点，去发现你们是如何在作用于呼吸以及呼吸行为的，因此你们应该尝试去锻炼这个呼吸和呼吸行为的生理层面，还可以去运用不同的呼吸量和呼吸速度。
Thirdly, you can use confinements. The breathing of pelvic confinement, to abdominal confinement, to diaphragm confinement, to chest confinement, to even head-brain-face -skull. You can be breathing there also. Because, now you are not in respiratory breathing, but you are in wholistic breathing. So, you can be using the breath, you can be exercising the breath, you can be conditioning the breath, you can be culturing the breath, even in various locations.
第三，你们可以使用区间模式，即骨盆区域的呼吸、到腹部区域的呼吸、甚至到头部-大脑-面部-颅骨区域，你们是可以在那里进行呼吸的，因为，你们现在不是在呼吸系统中进行呼吸，而是处于一个全体性的呼吸当中，因此你们可以去使用这样的、你们可以去锻炼这样的呼吸、你们可以去调节这样的呼吸、你们可以培养这样的呼吸，甚至是在不同的区间里。
So, take aware of that as well. Then you can also exercise your mind in that position. You can exercise the will. Rather than merely investing will, why don’t you generate will also；Rather than having intent in your posture and position, why not generating intent? Rather than just having an investment of diligence, perception, cognition, why not try to generate those?
因此还要觉知到那些，然后你们也可以在你们的姿势中去锻炼你们的头脑。你们可以锻炼意志力，与其投入意志力，为何不同时激发出意志力呢？与其在你们的姿势中和摆放中拥有强烈的意愿，为何不去激发出意愿呢？与其投入刻苦、感知、认知，为何不去激发出那些呢？
So, you will have those acts also to generate will, volition, intent, diligence, perception, cognition, so the mind also can be put into exercise while your body being exercising in that posture. So this is called mind-set addressal.
所以你们还会拥有那些行为去激发意愿、意志力、热情、刻苦、感知、认知，头脑也因此而能够被放入你们正在里面进行锻炼的那个姿势当中，因而这被称为头脑-层面的调理方式。
So, there is a body-set addressal, where body- mind-breath work on body; there is a breath-set addressal, where body-mind-breath work on breath, and therefore breath has those aspects such as exhalative and inhala-tive. Then in the mind-set addressal, the mind is addressed by body-mind-breath. So, it is always a composite activity, it is a community activity. The body-mind-breath community comes together, and it carries on various activities.
所以，有一个身体层面的调理，其中身体-头脑-呼吸作用于身体；有一个呼吸-层面的调理，其中身体-头脑-呼吸作用于呼吸，因此呼吸会拥有那些层面，即呼气的和吸气的。然后在头脑-层面的调理中，这个头脑通过身体-头脑-呼吸之组合也会得到调理。因此它永远都是一个复合性的行为、它是一个团体性的行为，这个身体-头脑-呼吸的社团走到了一起，是它在进行各类不同的活动。
So, this will be a kind of fabric of classical yoga getting into your postures. Otherwise we are used to just doing the postures, learn the posture, and practice for the posture and perfect the posture, and we will be missing the yogic fabric, so this is how one of the very basic components of yogic fabric (is put) in your practices, so just as you can be exercising your body, mind and breath in a position. Now if it is a difficult asana, you know you will find difficulty in breath and breathing. In that case, you can exercise to the breath, even you will try to breathe very normally in a difficult contortion, difficult intensity, hard intensity, then try to breath normal in sense of exercise. So, there is also exercise coming to breath aspects, mind aspects and body aspects.
因此，这就是在你们的姿势中融入的经典瑜伽的质地，否则我们习惯于‘去做姿势’、‘学习姿势’、‘习练姿势’、‘完美姿势’，但我们丢失的恰是瑜伽化的基底，而这就是瑜伽化的基底之一如何融入你们习练中的方式，因此正如你们可以在你们的身体上进行锻炼，头脑和呼吸也可以在这个姿势中进行锻炼。所以如果它是一个困难的体式，你们都知道你们会遇到呼吸和呼吸行为中的艰难。在锻炼呼吸的情况下，你们甚至要去尝试在困境中展开非常自然的呼吸，然后尝试在锻炼的意义上去进行正常的呼吸，因此锻炼就会抵达呼吸层面、头脑层面和身体层面。
In yoga, we need to have prominence to purificatory process. So, in your asana, find out we need to go for purificatory processes. Exhalation is a very important instrument to be purifying the cellular body, corporeal body, epical mind, temporal mind, and perhaps at a later stage, a deeper mind as well as deeper body and cellular body. So, in every asana, make it a point to exhale more and more and more and more and more often. This will work on cellular plane, which you can testify yourself by exhaling more and more and more, in the head segment, brain segment, to pelvic segment.
在瑜伽当中，我们需要有一个表现卓越的净化过程，所以在你们的体式中，去了解我们需要找寻的是净化过程。呼气是一个非常重要的工具，可以净化细胞体、躯体、聪明绝顶的脑袋、世俗的脑袋，可能在后面的阶段，还会净化到更深入的身体细胞层面。因此在每一个体式中，都要找到一个点，时不时地去创造出越来越多、越来越多的呼气，这会作用于细胞组织的层面，在头部区域、大脑区域、到骨盆区域，你们可以通过越来越多的呼气，自己对自己做一下验证。
So, try to experience, when you exhale unusual volume of exhalation, it will be a kind of internal excretion, internal evacuation, internal purification, because classical yoga postulates that there must be purificatory process in place in whatever aspect of yoga is being practiced. So, find out how you can have a purificatory process in your posture and position that you are having; Hereafter, we should dare not call this a posture, because there are so many things taking place, mind-body-breath, they are addressing, they are addressed, they are used, they are applied, they are applying….so it does not justify to call these as postures.
因此尝试去体会，当你们用非一般的量去呼气时，它会是一种内在的排泄、内在的清仓、内在的净化，因为经典瑜伽论证了，不论在何种阶段、不论在瑜伽的何种层面上进行修行，都要去开发出这种净化过程。因此要去探寻，在你们摆放和姿势中，如何才能去拥有这个净化过程，这之后，我们不敢再去称这些为姿势，因为太多东西正发生在头脑-身体-呼吸当中，它们在忙于调节，它们正在被处理、它们正在被使用、它们正在被运用、它们正在应用着什么….所以称其为姿势是不公正的。
Now, purificatory aspect is one aspect of classical yoga, the other one is knowledge aspect. If you look at the Sutra, the second chapter 28th Sutra which is described in Ashtanga yoga: ‘yogaganusthana asuddhiksaye jnanadiptih avivekakhyateh’. So, there are two aspects, one is purificatory process, cleansing process, and the other one is knowledge processes. So, when you are having your awareness, when you have your mental act, internal act, intellectual act, emotional act, psychological act, psychic act, and it is a knowledge in the realm of the internal world. You are doing everything with awareness, you are doing everything with sensitivity and therefore there is perception, there is cognition, and therefore there is knowledge process as well. So, you can identify that there is both purificatory process and knowledge process as described by Patanjali in his Ashtanga Yoga Sutra. And, of course it is implied yoga is a purificatory process, yoga is a knowledge process. So, see how there is a knowledge process. Therefore, there is education.
现在，净化层面是经典瑜伽中的一个方面，另一个就是它的知识层面。如果你们去读经，八支瑜伽所阐述的第二篇第48节经文，“通过瑜伽各个层面的连接和整合之专注习练，会消除杂质，知识桂冠上的智慧将闪烁出光辉。”所以有两个方面，一个是净化过程、清洁过程，另一个是求知过程。所以当你们有了觉知、当你们有了精神的活动、内在的活动、智性的活动、情感的活动、心理的活动、心灵的活动，它就在内在的领域里获得了认知过程，你们会带着觉知去做每件事、你们会带着感受去做每件事，因此才会有感知、才会有认知，也因此有了一个认知的过程。你们能够辨识到，这既是一个净化过程，也是一个认知过程，恰如帕坦伽利在经文里所阐述的，它暗喻着瑜伽是一个净化过程，也是一个认知过程，所以要去看看，它是如何变成一个认知过程的，因此才存在着教育。
You learn about your body-mind-breath, you learn about the interaction of body, mind and breath. You learn about interplay of body, mind and breath. You understand how they can work for each other. They are working for each other. Your body is not working for you. Your mind is not working for you. The breath is not working for you. They are working for each other, their interaction. So, there is enormous internal community culture, internal social condition, social interaction, and therefore it is an internal sociological act, which is taking place between your body matters, mind matters, and breath matters.
你们在其中去学习身体-头脑-呼吸、你们去学习身体-头脑-呼吸的内在互动、你们去学习你们身体-头脑-呼吸的相互作用，你们懂得了它们是如何在为彼此服务。它们为彼此服务，你们的身体没有在为你们服务，你们的头脑没有在为你们服务，呼吸没有在为你们服务，它们在为彼此服务，它们在互动，因此存在着大量的内在团体文化、内在的社会化状态、社会化交融，因此它是一个内在的社会学活动，它们就发生在你们的身体物质、头脑物质以及呼吸物质之间。
So that is one of the fabrics of classical yoga which you can start exploring, identifying, discovering in any position that you are（in）. So, you can try various postures, various positions, and see how this precept can be applied and then you can see how education is coming in place.
因此那就是经典瑜伽的质地之一，即你们在任何摆放的姿态中开始要探索、辨识、发现的东西。所以你们可以尝试各类姿势、各种摆放，去看看这个理念是如何被运用的，然后去看看教育是如何在这当中逐步就位的。
Now comes to a concluding note, after this kind of educative session, a short session that I gave you. Now today you are all under a tremendous gravity of this Coronavirus. The whole world is tense, stressed, petrified, and therefore let me give a few words about this.
现在到了结束语的时候了，这堂教育性的课结束了，我所给予你们的一堂短课。今时今日，你们都卷入了新冠疫情的巨大吸力中，整个世界紧张、倍感压力、充满了恐惧，因此，让我就这个问题跟你们说几句。
Now, in present situation, what everybody’s longing is that one is longing for having good immunity, because we don’t have any medicine on corona so far. So, there is no remedy, there is no medicine discovered yet. So, we all are going to depend upon our immunity and we want our immunity to be well on surface and on toes, we want our immunity system to be on toes.
眼下这个境况中，所有人渴望的是想拥有一个好的免疫力，因为迄今为止我们还没有药去对抗新冠，所以还没有疗法、还没有发明出药物，我们全部人都只能仰仗于我们的免疫力，我们想要我们的免疫力很好地表现出来，保持警惕，我们希望我们的免疫系统可以警觉起来。
So, in/with the yogic perspective, let me tell you here, the immunity depends upon two factors, that one is that your organic system, physiological system, more particularly the belly——the abdomen, which is abdominal organic-complex. The abdominal organs should function well. They must optimally function. If they are not functional, functioning optimally, then we are vulnerable to get infected, get every kind of infection, either bacteria or even virus. So, the abdominal organs must be considered as a primary factor, because they have a defense mechanism, which is important in immunity system.
所以从瑜伽的角度出发，让我在这儿告诉大家，免疫力依赖于两个要素，一个是你们的器官化系统、生理系统，更多的则是肚子，即腹部，腑脏的这个综合体。腹部器官应该发挥良好的功能，它们必须发挥合适的功能；如果它们不能适当地发挥功能，那么我们就会因脆弱而感染每一种类型的感染，比如疟疾、甚至病毒，因此腹部器官必须作为主要因素而得到关照，因为它们拥有一个抵抗机制，即免疫系统中的重要一环。
So, in asanas, in any posture, in any position, which you now perhaps did. Try to understand how much you addressed your belly, how much could you address your belly, how much you addressed the belly; how much could you address the abdominal organ, how much did you address, how much could you address；Progressively, how can you improve the addressal to the abdomen, participation of the abdomen in your posture, addressal of the abdomen in your posture, involvement of your abdominal organs in the posture. So, using, addressing, involving, making the abdomen participate, making the abdomen to be recipient. This is the very important aspects of dimension of asana’s, which you work on your abdominal organs, pelvic organs, and therefore that aspect of being vulnerable to any disease or infections will be kept at bay.
因此在体式中、在任何姿势中、任何摆放方式中，即你们刚才做的那个，尝试去感受一下，你们刚才对肚子进行了多少调理、刚才能够多大程度地调理肚子、多大程度地完成了那个调理；你们能对腹部器官做出多少调理、刚才做出了多少调理、还能做出多少调理；要在姿势中渐进地去改善对腹部器官的调理、提高腹部器官的参与度，要在姿势中调理腹部、让你们的腹部器官也参与进来。去使用、去调节、去改善、让腹部参与、让腹部成为一个受益体，这些都是非常重要的体式纬度之层面，即你们要去服务于腹部器官、骨盆器官，因而才会使脆弱易病、或感染的情况远离我们。
So abdominal organs must be in a good condition. So just as we say you must eat fresh good and good food etc. during such times, and we are doing it, we are trying to keep our food free from any junk food, we are free from junk food, fast food, food from outside put out in the restaurants. So, we are having homely food, so that is taking care. It is not just only we eat good food, it works on the belly, and belly works on it, so when it works on belly and belly works on it, it builds up our immune system.
因此腹部器官必须处于一个良好的状态当中。正如我们所说的，你们必须吃新鲜的和好的食物等，我们也正在这样做，我们努力让我们的食物远离任何垃圾食品，我们杜绝垃圾食品、快餐、外面餐厅的饮食，因此我们吃家里的饭菜，照顾好我们自己。但腹部器官处于一个良好状态这个事绝非我们仅仅吃些好东西那么简单，它会在腹部发挥作用，而且腹部也会作用于它，当它作用于腹部、腹部也作用于它时，它才会建立好我们的免疫系统。
So that is about physiological dimension of immunity problem that you are facing today. The second one is mind, the brain, mind organs, psychological organ. The brain, if it is under a lot of tensions, stress, worry, anxiety, or any malaise, etc., that is going to be counter-productive, that is going to not work for our immunity system positively, it’s going to work negatively. So those who have turbulent mind very rarely have the defense system. If they have it, it is by default, it is by some chance and it is by the luck. That somebody is unhealthy in the mind, but ends healthy in the body, so it is a fortunate thing, it is by luck, it is by default. Usually, logically, the brain function and metabolism, the brain function and the immunity process go hand in hand.
所以那是你们所面临的免疫问题的精神纬度，第二个是头脑、大脑，头脑器官、精神器官。如果大脑处于紧张、压力、担心、焦虑、或任何怨恨等情绪当中，那会抵消生产力，那将无法在我们的免疫系统上发挥积极正面的功能，而是负面的效应。那些有着波动性头脑的人罕有非常良好的免疫系统；如果他们有，那么他们是默认设置、是因为巧合、出于运气。那些头脑不健康的人如果能最终保持身体健康，那是一件幸事、是出于运气、是默认设置；而通常情况、从逻辑上说，大脑功能和新陈代谢、大脑功能和免疫过程会携手并进。
So, we must have a sound brain process, mind process, psychological process, mental process. You must be at ease, you must be ‘dis-tensed’, rather than being tensed, you must be ‘dis-tensed’; You must be ‘de-stressed’, rather than being stressed. So, we have to understand the difference between stress and ‘de-stress’. So, we should go for ‘de-stressed’ conditions.
因此我们必须有一个明智的大脑过程、头脑过程、心理过程、精神过程，你们必须放轻松、你们必须‘去掉紧张’，而不要处于紧张当中，你们必须‘去掉紧张’；你们必须处于‘出压’当中，而非压力当中，所以我们要去理解‘压力当中’和‘出压’的区别，去寻找‘出压’的状态。
And in asana, when you go for addressing the head-brain-face-skull, you are addressing your psychological mind, you are addressing your psycho-mental mind, psychic-mind, so the mind will be kept in a good state, a stable state, without any symptoms of malaise or activity of malaise. Mind will be quiet and serene, so addressing the brain in every asana is so important, as I said earlier, is at abdomen. So, we can only now try to reinforce our immunity system, by addressing your abdomen, by proper food, addressing the abdomen by our postures which you call postures or asanas, so also the brain. Address the brain.
在体式中当你们去调理头部-大脑-面部-颅骨时，你们就是在调理你们的心理脑、你们就是在调理心理-精神脑、心灵脑，因此这个头脑就会保持在一个良好的状态中、一个稳定的状态中，就不会有不适的症候，或不适之举。头脑将是安静的、祥和的，因此在每一个体式中对大脑进行调理是很重要的，正如我所建议，它可以在腹部展开。所以我们现在可以尝试去强化我们的免疫系统，方法就是通过调理腹部的行为、通过合适的饮食、通过你们称为姿势的体式去调节腹部，还有大脑，要去调理大脑。
So, you are interacting within yourself. When you interact within yourself in yoga, do you have a condition that you don’t like ‘you’, or you like ‘you’；You love ‘you’ or you hate ‘you’? So, we are having interaction where there is no love or hate. There is no condition of attachment, aversion, when we interact within ourselves. This is the very important field of work. So within us we can get a field of work where there is no attachment, no aversion, no like, no dislike, no distaste, no love, no fondness, so within ourselves, where we could work to keep these dualities at bay, love and hate, like and dislike, and this is unique field for the brain, for the mind, that it is not working under any gravities. This is also important to build up immune system.
同样的，与你自己进行内在的交流吧，当在瑜伽中与你自己交流时，你还会有这个状态吗，即你不喜欢那个‘你’，或喜欢那个‘你’；你爱那个‘你’，或恨那个‘你’，所以我们有一个与自己的内在交融，而那里没有爱与恨，也没有执着和抱怨，这是一个非常重要的、需要去努力寻找的领域，因此在我们的里面，有一个要去寻觅的领域，那里没有执着与抱怨、喜欢与不喜欢、憎恶与爱慕、没有偏爱；因此在我们的里面，我们努力让这些二元性远离我们，爱与恨。喜欢与不喜欢，对于大脑、意识而言，这是一个独特的领域，它发挥着作用，但不会置于任何引力之下，这对于建立免疫力的异常关键。
So, our mind is oscillating in all polarities, attachment, aversion, like and dislike, love, loath, then it will not reinforce the immunity system. In asanas, we can address the brain. We can use the brain, address the brain internally, where there is no field for attachment and aversion gravities; No field for gravity of likes and dislikes; No field for gravity of love and loath. Is that not a saintly mind-set ? So, asanas give us a field to have such a mind-set, therefore immunity aspect will be taken care of by these practices.
因此头脑总是处于所有的两极化纷扰当中——依附、怨恨、喜欢、不喜欢、爱、不爱，然后它就无法去加强这个免疫系统。在体式中，你们可以去训练大脑、你们可以使用大脑、内化地去调理大脑，不会再有地方存放依附和怨恨之束缚；不会再有地方存放喜欢或不喜欢之吸引；不会再有地方存放爱与不爱的引力，难道那不是一个圣人般的头脑意识吗？因此体式给了我们这样一个头脑意识的圣域，因此免疫层面通过这些修炼才会得到关照。
Finally let me tell you, immunity is not a pill that you can swallow and you get it. It is a metabolic process. It is a body chemistry process. So, there is no instant measure for having immunity. You can take some supplementary vitamins and proteins and calcium and minerals etc. You cannot have a supplementary for this. So, metabolism turns it out. So, it’s a process, it is a physiological process, it is a cellular metabolical (metabolism) process, and it’s a bio-mechanical process.
最后，让我告诉你们，免疫力不是你们可以吞服的药片，然后你们就可以获得了免疫。它是新陈代谢的过程、它是身体化学变化的过程，因此没有速效措施可以免疫。你们可以服用一些补充剂，比如维生素、蛋白质、钙片和矿物质，等等，但你们无法为了免疫力而进补，只有新陈代谢才会将它转化出来，因此它是一个过程，是一个生理过程、是一个细胞新陈代谢的过程、它是一个生物-力学的过程。
So, don’t expect something like ‘pill’ of immunity. No asana is ‘pill’ of immunity. Whatever asanas you are doing, they can work for immunity. Immunity is something that is developed in a long- run. It is not something that can be had in short-term basis, short-run basis. So, it is a system, and the chemistry of us will generate something which is the immunity system.
因此不要指望免疫力‘药片’这样的东西，没有哪个体式是‘药片’。不论你们在做什么体式，它们都是可以服务于免疫力，免疫力是需要长期培养的东西，它不是在很短的时间概念上、短时的基础上产生的东西，因而它才是一个系统，并且我们的化学变化将会激发免疫系统这个东西。
So, let me tell you, do not be carried away. You will have so many things coming on mass media, do this asana, good for immunity; do this pranayama, good for immunity, it is really fooling. Because it has to work in our system. So, it is work that takes a longer time, like a child takes 9 months to take birth, similarly immunity is something like that. And therefor, it will be our bio-chemistry improving, and our metabolism improving, our cellular metabolism improving. There is no short-term measure, there is no pill. No pranayama is a pill to immunity! No asana is pill! No kriya of yoga is a pill! So, understand this. Continue this kind of practice. With this perspective, the classical fabric which I introduced, you will certainly work on that front as well. Thank you.
所以让我告诉你们，不要被带偏，你们通过大众传播会得到好多信息：做这个体式吧，对免疫力好；做这个呼吸法吧，对免疫力好，都是在骗人。因为它必须作用在我们的系统里面，所以它需要花上很长时间，就像婴儿需要9个月才能出生，免疫力就像那个。因此是我们的生化系统要得到改善、新陈代谢系统要得到改善、我们的细胞免疫要得到改善，没有短期措施、没有特效药；没有哪种呼吸法会是‘一片药’！没有哪个体式会是‘一片药’！没有哪个瑜伽行为会是‘一片药’！因此，去领悟这个、继续这类修习。用这个观念、用我介绍的经典瑜伽基底，你们一定也能在免疫力的那个前提上去努力，谢谢。
翻译：梁洪女士
审校：Richard Agar Ward先生、王临青女士
未经授权, 不得转载。
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