本文作者是Sandra Anderson，高迪亞簡(jiǎn)譯并稍作解釋?zhuān)蔡峁﹫D片。

At its heart, hatha yoga is more than just flexibility or strength in postures; it is the management of prana, the vital life force that animates all levels of being. Prana enables the body to move and the mind to think. It is the intelligence that coordinates our senses, and the perceptible manifestation of our higher selves. By becoming more attentive to prana—and enhancing and directing its flow through the practices of hatha yoga—we can invigorate the body and mind, develop an expanded inner awareness, and open the door to higher states of consciousness.

哈塔瑜伽的核心不僅僅是的體式的柔韌性和力量，而是氣能（prana）的掌控，是氣能讓身體動(dòng)起來(lái)，讓頭腦思考。它是一種配合感官覺(jué)知的智慧。通過(guò)在體式中更多地關(guān)注呼吸和氣能，會(huì)把我們帶到更高的覺(jué)知層面。

At its heart, hatha yoga is the management of prana, the vital life force that animates all levels of being. 

哈他瑜伽的核心是控制氣能---生命力，是氣能調(diào)動(dòng)了我們的一切

The yoga tradition describes five movements or functions of prana known as the vayus (literally “winds”)—prana vayu (not to be confused with the undivided master prana), apana vayu, samana vayu, udana vayu, and vyana vayu. These five vayus govern different areas of the body and different physical and subtle activities. When they’re functioning harmoniously, they assure the health and vitality of the body and mind, allowing us to enjoy our unique talents and live life with meaning and purpose.

瑜伽傳統(tǒng)有五氣之說(shuō)，他們分別是：呼吸氣（prana vayu）、下行氣（apana vayu）、平行氣（samana vayu）、上行氣（udana vayu）及周行氣（vyana vayu）。這五氣掌控著身體的五個(gè)不同部位的外在及內(nèi)在精微活動(dòng)。五氣調(diào)和，就能得健康及身心靈的合一。

【高迪亞注：這五種氣分別對(duì)應(yīng)了地水火風(fēng)空五大元素，也有專(zhuān)門(mén)的手印來(lái)（mudra）幫助強(qiáng)化，我們會(huì)在近期的公益課里面講解給大家?！?/span>

Hatha yoga practices, including asana, pranayama, and traditional cleansing techniques (known as the shat kriyas, or six actions), can profoundly affect prana in all its five forms. By working directly with the body’s intrinsic vitality, these practices balance and enhance the physiological system and the functions of the mind. The asanas create an inner structure which supports the efficient work of all the vayus. Pranayama augments and expands the vital life force, and, along with hatha yoga cleansing techniques, it purifies the nadis, or channels of pranic flow.

哈他瑜伽包括體式、呼吸法和傳統(tǒng)的清潔法（shat kriyas），清潔法也叫六大清潔法。這些練習(xí)會(huì)極大地影響我們體內(nèi)五氣的運(yùn)行，并且凈化我們的左中右脈（nadi），氣能流通的渠道。

A closer look at each vayu individually can help us maximize the effectiveness of our hatha practice. In this issue, we’ll focus on practices for prana vayu.

這次，選五氣中的最重要?dú)?--生命氣（prana）來(lái)講解。

Exploring Prana Vayu

詳解生命氣

Of the five vayus, prana vayu is the fundamental energizing force. It is the inward moving vital energy that governs respiration and reception, allowing us to take in everything from air and food to impressions and ideas. Prana vayu is most active in the region of the lungs and heart. It provides propulsive energy, speed, motivation, and vitality. On a more subtle level, this vayu gives heightened sensitivity both to the external senses and to inner awareness. It allows us to see the world in all its brightness—full of possibilities—and to anchor our inner focus in a resting place of contentment. If, however, prana vayu is deranged, we suffer from cravings, fall prey to bad habits, and wrestle with a restless and dissipated mind.

在五氣中，生命氣（prana vayu）最重要，它主要在肺部和心臟的部位流動(dòng)，它為我們的身體提供動(dòng)能、速度、熱情和生命力。在更微妙的層面上，這個(gè)氣能提升我們外部感官和內(nèi)在覺(jué)知的敏感度。它讓我們可以看到世界的積極可能性，平撫我們內(nèi)心的焦慮。然而，如果這個(gè)生命氣混亂，我們的會(huì)出現(xiàn)過(guò)度焦慮，及成為壞習(xí)慣的犧牲品，內(nèi)心常常有不安和各種矛盾心態(tài)。

Prana vayu is the fundamental energizing force. It is the inward moving vital energy that governs respiration and reception, allowing us to take in everything from air and food to impressions and ideas. 

生命氣是最根基的能量，它是向內(nèi)流動(dòng)的生命能，它掌管我們的呼吸和能量的吸收。讓我們能夠充分地吸收一切能量，空氣、食物、印象和理念。

The hatha yoga practices that follow help enhance the balanced functioning of prana vayu, opening the body to deep breathing and boosting our energy and confidence.

哈塔瑜伽的習(xí)練幫助增強(qiáng)和平衡生命氣的功能，打開(kāi)身體，加深呼吸，增強(qiáng)我們的能量和自信。

Asana for Prana Vayu 

增強(qiáng)生命氣的體式

The following mini-sequence supports the intake of prana vayu—and helps maximize the effectiveness of pranayama—by creating strength, alignment, and activation through the upper body. You’ll benefit most from this sequence when preceding it with standing poses and seated forward bends, and following it with twists, inverted poses, and a systematic relaxation.

以下是幾個(gè)可以增強(qiáng)生命氣的體式。

1. Parivritta janu shirshasana (revolved head-to-knee pose) 

頭碰膝蓋式

2. Adho mukha shvanasana (downward-facing dog pose) 

下犬式

3. Downward-facing plank pose 

斜板式

4. Urdhva mukha shvanasana (upward-facing dog pose) 

上犬式

5. Gomukhasana (cow’s face pose) 

牛面式

Pranayama for Prana Vayu   

增強(qiáng)生命氣的呼吸法

Bhastrika 風(fēng)箱呼吸

Cleansing for Prana Vayu 

清潔法增強(qiáng)生命氣的方法

Neti Wash （捏涕水洗法）

更多有關(guān)五氣的圖片：

Hare Krishna!