#Ashtanga | #3。Gecko。自癒。

*** 蜥蜴。壁虎。

常言人生有得有失。

外界雜音全盤接收。

蜥蜴壁虎斷尾求生。

來來來一起學梵文。

Learn Sanskrit 念數。

Learn Sanskrit 翻譯。

*** 本文最下方。有中/英/梵對照表。如何使用呢。

1. Numbers (Sanskrit) 
• 梵文數字
2. Asana (Sanskrit) 
• 體位法。
• 每一個都有YT連結。
• 實際演示一遍詳解。
• 若有疏漏請多見諒。
3. Yoga Posture 
• 體位法英譯。
• 採用多數常用的英譯。
4. 體位法(中文)。
• 採用多數常用的中譯。
5. Yoga Posture Details。
• 字根字首字尾。

後綴 Suffix 👉 -dasha (10)

後綴 Suffix 👉 -vimshatihi (20) 

後綴 Suffix 👉 -trimshat (30)

後綴 Suffix 👉 -chatvaarimshat (40)

字根字首字尾 👉 

sūrya        (sun 🌞 ) 
namaskāra (greeting 🙋 / salute 🫡 )
pada         (foot🦶)  
angustha    (thumb 👍 / toe🦶)
hasta         (hand 👋 )
utthita       (extended) 
trikoṇa      (triangle 📐 )
parsva       (side / flank) 
kona         (angle 📐 )
prasārita     (spread out) 
uttan         (intense stretch) 
ardha        (half ) 
baddha      (bound) 
padma       (lotus 🪷 )
utkata        (chair 🪑 )
vira           (hero 🦸 )
paschima    (west/body's back)
purva.        (east) 
triang         (three limbs🦵) 
anga           (limb🦵) 
mukha        (face 🤣 ) 
eka            (one☝) 
janu           (knee🦵)  
sirsa           (head 🧠 )
bhuja         (arm/shoulder 💪) 
pida           (pressure🫸 )
supta         (reclined/asleep 😪)
garbha        (womb 🫄) 
pinda (embryo 🥚)
upavishta (seated 💺)
ubhaya (both 🙌 ) 
urdhva (upward ⏫ )
setu (bridge 🌉 ) 
Dhanur (bow 🏹 )

salamba (supported)

sarva (all)
karna (Ear👂 ) 
matsya (fish 🐟 )
yoga (unite) 

nidr (sleep 😪 )

bala (child 👶 )
Mudra (seal 🦭 )

一、站姿 

羅馬數字｜英文｜梵文｜發音｜體位法｜中譯 (🔖正確譯文請見 Daniel老師著書)

1 One एकम् (ekam)        SūryaNamaskāra                       拜日式A/B

2 Two द्वे (dve)              Pādānguṣṭhāsana                     手抓腳趾前彎式

3 Three त्रीणि (treeni) PādaHastāsana                     腳踩手掌前彎式

4 Four चत्वारि (chatvaari) Utthita Trikoṇāsana             三角式

5. Five पञ्च (pancha) Utthita Pārśvakoṇāsana             側角式

6. Six षट् (shat)         Prasārita Pādottānāsana             開腿前彎式A/B/C/D  

7. Seven सप्त (sapta) Parsvottanasana                      側身延展前彎式  

8. Eight अष्ट (ashta) Utthita Hasta Padangusthasana     手抓腳趾延展式A/B/C   

9. Nine नव (nava)         Ardha Baddha Padmottanasana    半蓮花抓腳前彎式 

二、坐姿

羅馬數字｜英文｜梵文｜發音｜體位法｜中譯 (🔖正確譯文請見 Daniel老師著書)

10. Ten दश (dasha)          Utkatasana             座椅式 

11. Elelven एकादश (ekaadasha)    Virabhadrasana             英雄式A/B

12. Twelve द्वादश (dvaadasha)     Paschimottanasana     西方延展式A/B/C 

13. Thirteen त्रयोदश (trayodasha)    Purvattanasana             東方延展式  

14. Fourteen चतुर्दश (chaturdasha)  ArdhaBaddhaPadma Paschimottanasana 半蓮花抓腳西方延展式  

15. Fifteen पञ्चदश (panchadasha)   Tiryangmukha ekapada Paschimottanasana 單跪腿西方延展式 

16. Sixteen षोडश (shodash)                       Janu Sirshasana           頭碰膝蓋式A/B/C   

17. Seventeen सप्तदश (saptadasha)          Maricyasana             聖者馬里奇式A/B/C/D

18. Eighteen अष्टादश (ashtaadasha)          Navasana                    船式 

19. Nineteen नवदश (navadasha)                  Bhudjapidasana            夾上臂式 

20. Twenty विंशतिः (vimshatihi)                  Kurmasana                    龜式 

21. Twenty one एकविंशतिः (ekavimshatihi)      Supta Kurmasana    龜式 

22. Twenty two द्वाविंशतिः (dvaavimshathi)       Garbha Pindasana          子宮胎兒式  

23. Twenty three त्रयोविंशतिः (trayovimshatihi)  Kukutasana                   公雞式 

24. Twenty four चतुर्विंशतिः (chaturvimshatihi)  Baddha Konasana           束角式A/B/C 

25. Twenty five पञ्चविंशतिः (panchavimshatihi)  Upavishta Konasana        坐姿開腿前彎式A/B  

26. Twenty six षड्विंशतिः (shadvimshatihi)        Supta Konasana             睡姿開腿前彎式 

27. Twenty seven सप्तविंशतिः (saptavimshatihi)  Supta Padangusthasana    睡姿手抓腳趾前彎式A/B 

28. Twenty eight अष्टाविंशतिः (ashtaavimshatihi) Ubhaya Padangusthasana 併腿手抓腳趾前彎式 

29. Twenty nine नवविंशतिः (navavimshatihi)  UrdhvaMukha Pashimottanasana 向上西方延展式 

30. Thirty त्रिंशत् (trimshat)                          Setu Bandhasana    橋式 

31. Thirty one एकत्रिंशत् (ekatrimshat)             Urdhva Dhanurasana      輪式 

32. Thirty two द्वात्रिंशत् (dvaatrimshat)             Paschimottanasana     西方延展式

三、完成式：

羅馬數字｜英文｜梵文｜發音｜體位法｜中譯 (🔖正確譯文請見 Daniel老師著書)

33. Thirty three त्रयस्त्रिंशत् (trayastrimshat)       Salamba Sarvangasana      肩立式 

34. Thirty four चतुस्त्रिंशत् (chatustrimshat)       Halasana                      鋤式 

35. Thirty five पञ्चत्रिंशत् (panchatrimshat)        Karna pidasana              膝蓋夾耳式 

36. Thirty six षट्त्रिंशत् (shat-trimshat)           Urdhva Padmasana         向上蓮花式 

37. Thirty seven सप्तत्रिंशत् (saptatrimshat)    Pindasana                     胎兒式 

38. Thirty eight अष्टत्रिंशत् (ashtatrimshat)     Matsyasana                   魚式 

39. Thirty nine नवत्रिंशत् (navatrimshat)     Uttana Padasana            併腿延展式 

40. Forty चत्वारिंशत् (chatvaarimshat)             Sirsasana                      頭倒立式 

41. Forty one (ekachatvaarimshat)               Yoganidrasana               瑜珈睡眠式 

42. Forty two (dvichatvaarimshat)                Balasana                      嬰兒式 

43. Forty three (trichatvaarimshat)           Yoga Mudra                 瑜珈身印式

44. Forty four (chatushchatvaarimshat)         Baddha Padmasana        束腳蓮花式 

45. Forty five (panchachatvaarimshat)           Padmasana                  蓮花式 

46. Forty six (shatchatvaarimshat)         Uthplutihi                   上提 

47. Forty seven (saptachatvaarimshat)           Shavasana                    大休息 

*** 以下供參考。

羅馬數字｜英文｜梵文｜發音｜體位法｜中譯 (🔖正確譯文請見 Daniel老師著書)

48. Forty eight (ashtachatvaarimshat)

49. Forty nine (navachatvaarimshat)

50. Fifty (panchaashat)

*** 想唱個歌。

怪疾下了迷幻咒給我。

拖住我的雙腳踏出去。

古老語言。越野自潛。

愛無厘頭。開發未知。

我好想碰到這種人唷。

咦那不就是我自己嘛。

詮釋自己世界的一姊。

來睡覺囉做一個好夢。

PRAYER FOR INTRODUCTION (Ashtanga Opening Mantra)

💮完整唱誦 https://youtu.be/3eJDfcaxf2k?feature=shared&t=840

💮英西翻譯 https://youtu.be/s2azxJbd_jU

OM

Vande Gurunam Charanaravinde

I bow or worship (Vande) to the lotus feet (Charanaravinde) of the Supreme Guru.

Sandarshita Svatma Sukava Bodhe

The awakening or revealing (Sandarshita) of one’s own (Svatma) happiness (Sukava) is revealed through our Guru & our self knowledge (Bodhe).

Nih Shreyase Jangalikaayamaane

The practice that can cure us like the jungle physician (Jangalikaayamane) beyond better (Nih Shreyase).

Samsara Haalahala Mohashantyai

The practice that eliminates the delusion (Mohashyantai) caused by the poisonous herb (Halahala) of Samsara (conditioned existence).

Abhahu Purushakaram

I prostrate before the sage Patanjali who has an upper body of a human (Purushakaram) holding a conch shell, 

Shankhacakrsi Dharinam

a wheel and a sword (Shankachakrasi dharinam). 

Sahasra Shirasam Shvetam

The one who has thousands (sahasra) of radiant white (svetam) heads (Shirasam). 

Pranamami Patanjalim // OM //

My salutations (Pranamami) to you Patanjali (Patanjalim).

FINAL PRAYER (Ashtanga Closing Mantra)

💮完整唱誦 https://youtu.be/5bilSWstALM?feature=shared&t=836

OM 

Svasthi PrajaBhyaha PariPala Yantam

May every human (svasti praja) in the world be happy & well.

Nya Yena Margena Mahim Mahishaha

May the leaders protect the earth by following the path of virtue.

Go Brahmanebhyaha Shubamastu Nityam

May there be goodness & wellbeing for everyone who know the earth to be sacred.

Lokah Samastah Sukhino Bhavantu

May the universe & world be happy & peaceful.

Om Shanti Shanti Shantihi

Peace, Peace, Peace.

*** 參考。

[1] Yogic Concepts。Ashtanga Opening Mantra。梵英。

https://youtu.be/3eJDfcaxf2k?feature=shared&t=840。

[2] Ashtanga Yoga Valencia。Ashtanga Opening Mantra。梵英西。

https://youtu.be/s2azxJbd_jU。

[3] Learn Sanskrit 念數。

[4] Learn Sanskrit 翻譯。

[5] Daniel。MYSORE TAIPEI。

[6] Daniel。AṢṬĀṄGA YOGA ANUṢṬHĀNA 中文版。

[7] Chit Yoga。TAIPEI。

[8] Jacob。Chit Yoga。TAIPEI。

[9] 王俊凱。National Education Radio。

https://channelplus.ner.gov.tw/channel-program-episode/52871。

[10] Jason Scott。Ashtanga Yoga Primary Series。Sharath Jois Audio Count。https://youtu.be/0KMbO52LLqk。

*** 阿斯三重奏。

#Ashtanga | #1。Heart Wants What It Wants。心之所向。

#Ashtanga | #2。Baby, Train UR Body。自律練習。

#Ashtanga | #3。Gecko。自癒。

圖自 channelplus。

#	Numbers (Sanskrit)	Asana (Sanskrit)	Yoga Posture	體位法(中文)	Yoga Posture Details
1	ekam	Suryanamaskara
2	dve	Pādānguṣṭhāsana	Hand To Big Toe Pose	手抓腳趾前彎式	Pada (foot) Angustha (thumb/toe)
3	treeni	PādaHastāsana	Standing Forward Bend Hands Under Feet Pose	腳踩手掌前彎式	Hasta (hand)
4	chatvaari	Utthita Trikoṇāsana	Extended Triangle Pose	三角式	utthita (extended) trikoṇa (triangle)
5	pancha	Parivrtta Trikonasana	Revolved Triangle Pose		Parivrtta(turn around/revolve/twist) trikoṇa (triangle) kona (angle)
6	shat	Utthita Pārśvakoṇāsana	Extended Side Angle Pose	側角式	utthita (extended) Parsva (Side/flank) kona (angle)
7	sapta	Parivrtta Pārśvakoṇāsana	Revolved Side Angle Pose		Parivrtta(turn around/revolve/twist) Parsva (Side/flank) kona (angle)
8	ashta	Prasārita Pādottānāsana A, B, C, D	Wide Stance Forward Bend	開腿前彎式 A, B, C, D	Prasārita (spread out) Pada (foot) Uttan (intense stretch)
9	nava	Utthita Parsvottanasana (parsh-voh-tahn-AHS-anna)	Pyramid Pose / Intense Side Stretch Pose	側身延展前彎式	Parsva (Side/flank) Uttan (intense stretch)
10	dasha	Utthita Hasta Padangusthasana A, B, C	Standing Big Toe Hold / Extended Hand-to-Big-Toe Pose	手抓腳趾延展式 A, B, C	utthita (extended) Hasta (hand) Pada (foot) Angustha (thumb/toe)
11	ekaadasha	Ardha Baddha Padmottanasana	Half Bound Lotus Standing Forward Bend	半蓮花抓腳前彎式	ardha (half) Baddha (bound) Padma (Lotus) Uttan (intense stretch)
12	dvaadasha	Utkatasana	Chair Pose	座椅式	Utkata (chair)
13	trayodasha	Virabhadrasana A,B	Warrior I Pose	英雄式 A, B	distinguished vira (hero)
14	chaturdasha	Dandasana	Staff Pose	坐立式	daṇḍa (stick" or "staff")
15	panchadasha	Paschimottanasana A, B, C	Seated Forward Bend	西方延展式 A, B, C	paschima (west/body's back) Uttan (intense stretch)
16	shodash	Purvottanasana	Reverse Plank / Upward Plank Pose	東方延展式	Purva (East) Uttan (intense stretch)
17	saptadasha	Ardha Baddha Padma Paschimottanasana	Half Bound Lotus Forward Bend	半蓮花抓腳西方延展式	ardha (half) Baddha (bound) Padma (Lotus) paschima (west/body's back) Uttan (intense stretch)
18	ashtaadasha	Trianga Mukhaikapada Paschimottanasana	One Leg Folded Forward Bend	單跪腿西方延展式	triang (three limbs) anga(limb) mukha (face) eka (one) Pada (foot) paschima (west/body's back) Uttan (intense stretch)
19	navadasha	Janu Sirshasana A, B, C	Head-to-Knee Pose	頭碰膝蓋式 A, B, C	Janu (knee) Sirsa (head)
20	vimshatihi	Maricyasana A, B, C, D	Pose Dedicated to the Sage Marichi III	聖者馬里奇式 A, B, C, D
21	ekavimshatihi	Navasana	Boat Pose	船式
22	dvaavimshathi	Bhudjapidasana	Shoulder-pressing pose	夾上臂式	bhuja (arm/shoulder) pida (pressure)
23	trayovimshatihi	Kurmasana	Tortoise Pose	龜式
24		Garbha Pindasana	Embryo in Womb Pose	子宮胎兒式	Garbha (womb) pinda (embryo)
25		Kukutasana	Rooster Pose	公雞式
26		Baddha Konasana A, B, C	Bound Angle Pose	束角式 A, B, C	Baddha (bound) kona (angle)
27		Upavishta Konasana A, B	Wide-Angled Seated Forward Bend	坐姿開腿前彎式 A, B	Upavishta (seated) kona (angle)
28		Supta Konasana	Reclining Angle Yoga Pose	睡姿開腿前彎式	Supta (reclined/asleep) kona (angle)
29		Supta Padangusthasana A, B	Reclined Big Toe Pose A	睡姿手抓腳趾前彎式 A, B	Supta (reclined/asleep) Pada (foot) Angustha (thumb/toe)
30		Ubhaya Padangusthasana	Both Big Toe Pose	併腿手抓腳趾前彎式	Ubhaya (both) Pada (foot) Angustha (thumb/toe)
31		Urdhva Mukha Pashimottanasana	Upward Facing Intense West Stretch	向上西方延展式	Urdhva (upward) mukha (face) paschima (west/body's back) Uttan (intense stretch)
32		Setu Bandhasana	Bridge Pose	橋式	setu (bridge) bandha (bound)
33		Urdhva Dhanurasana	Wheel Pose	輪式	Urdhva (upward) Dhanur (bow)
34		Paschimottanasana	Seated Forward Bend Pose	西方延展式 = 坐姿前彎式
35		salamba Sarvangasana	Shoulderstand Pose	肩立式	salamba (supported) sarva (all) anga(limb)
36		Halasana	Plough Pose /plaʊ/	鋤式
37		Karnapidasana	Ear Pressure Pose	膝蓋夾耳式	Karna (Ear) pida (pressure)
38		Urdhva Padmasana	Upward Lotus Pose	向上蓮花式	Urdhva (upward) Padma (Lotus)
39		Pindasana	Embryo Pose In Shoulder Stand	胎兒式	pinda (embryo)
40		Matsyasana	Fish Pose Variation Lotus	魚式	matsya (fish)
41		Uttana Padasana	Raised Legs Pose	併腿延展式	Uttan (intense stretch) Pada (foot)
42		Sirsasana	Supported Headstand	頭倒立式	Sirsa (head)
43		Yoganidrasana	Yogic Sleep Pose	瑜珈睡眠式	Yoga (unite) nidr (sleep)
44		Balasana	Child's Pose	嬰兒式	bala (Child)
45		Yoga Mudra		瑜珈身印式	Mudra (seal)
46		Baddha Padmasana	Bound Lotus Pose	束腳蓮花式	Baddha (bound) Padma (Lotus)
47		Padmasana	Lotus Pose	蓮花式	Padma (Lotus)
48		Uthplutihi	lift up!	上提
		Shavasana	Corpse Pose	大休息

謝謝 Daniel 老師。MySore Taipei。