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瑜伽中使用的收束法the Bandhas - Interior Body Locks Used in Yoga

2011-10-18

有三种收束法-会阴收束法、收腹收束法和收颔收束法。每个收束法是一把锁，意思是要关住体内的某个部分。这些锁用在各种呼吸控制法和体式练习中，目的是要对身体内部及其体内器官进行调节、清洁并使其有能量。当这三个收束法同时进行时，则称为大收束法。

There are three bandhas - Mula Bandha, Uddiyana Bandha and Jhalandara Bandha. Each bandha is a lock, meaning a closing off of part of the interior body. These locks are used in various pranayama and asana practices to tone, cleanse and energize the interior body and organs. When all three bandhas are activated at the same time, it is called Maha Bandha, the great lock.

1. 会阴收束法

锁住根部。这是在瑜伽体式和呼吸控制法练习中用于控制能量流动的体内三个锁中的第一个。做促使会阴收束时，呼气的时候让你的骨盘底往肚脐的方向上提，刚开始练习的时候，你需要收缩并控制肛门和生殖器周围的肌肉，但你真正需要的是将你的会阴单独上提，会阴在肛门和生殖器之间。不要屏住呼吸，做瑜伽体式的时候，通过会阴收束法，你可以给这个瑜伽体式一个额外的提升力量。

Mula Bandha

Root lock. The first of three interior body “locks” used in asana and pranayama practice to control the flow of energy. To activate mula bandha, exhale and engage the pelvic floor, drawing it upwards towards your navel. Initially you may need to contract and hold the muscles around the anus and genitals, but really what you want is to isolate and draw up the perineum, which is between the anus and genitals. Do not hold your breath. Engaging mula bandha while doing yoga poses can give the postures an extra lift.

2. 收腹收束法

锁住腹部。这是在瑜伽体式和呼吸控制法练习中用于控制能量流动的体内三个锁中的第二个。收腹收束法可以单独练习，也可以同会阴收束法结合起来进行。做这个收束法时，双腿以舒适的坐姿盘坐。呼气，然后做一个模拟的吸气（在不吸气的情况下将腹部内收并上提）。将腹部上提到肋骨腔下面的位置。收回的时候，将腹部放松并吸气。

收腹收束法调节、按摩并清洁腹部器官。如果你对会阴收束法熟悉的话，你会发现，当你把盆腔底上提的时候，自然而然的会导致部分上提。这就是这两个收束法一起应用的情形。

Uddiyana bandha

Abdominal lock. The second of the three interior body “locks” used in asana and pranayama practice to control the flow of energy.

Uddiyana bandha can be practiced alone or in conjunction with mula bandha. To engage this bandha, sit in a comfortable cross legged position. Exhale your breath, then take a false inhale (draw the abdomen in and up without taking in any breath.) Draw the belly up underneath the rib cage. To release, soften the abdomen and inhale.

Uddiyana bandha tones, massages and cleans the abdominal organs. If you are familiar with mula bandha, you will see that the drawing up of the pelvic floor naturally leads into the drawing up of the abdomen. This is how the bandhas work together.

3. 收颔收束法

锁住喉咙。这是在瑜伽体式和呼吸控制法练习中用于控制能量流动的体内三个锁中的第三个。收颔收束法可以单独使用，也可以同会阴收束法和收腹收束法结合起来做。做这个收束法时，双腿以舒适的坐姿盘坐。吸气，让肺部充满大约三分之二，然后内屏息。低头，下巴往下，再让下巴靠近胸部但颈部不成圆形。保持，直到感觉不舒服时停止，然后，抬起下巴，放松呼吸。同其它两个收束法结合起来练习时，先将骨盘底上提，做会阴收束。这会使腹部内收和上提到肋骨腔的下面（收腹收束法）。最后，下巴往下靠近胸部，然后回收到收颔收束法。这三个收束法一起练习时，就是大收束法。

Jhalandara bandha

Throat lock. The third and last of the three interior body “locks” used in asana and pranayama practice to control the flow of energy. Jhalandara bandha can be practiced alone or in conjunction with mula bandha and uddiyana bandha. To engage this bandha, sit in a comfortable cross legged position. Inhale so the lungs are about two-thirds full, and then hold the breath in. Drop the chin down, and then draw the chin back closer to the chest so the back of the neck does not round. Hold as long as is comfortable and then bring the chin up and release the breath. To practice in conjunction with the other two bandhas, first draw the pelvic floor upwards, engaging mula bandha. This leads to the abdomen drawing in and up under the ribcage (uddiyana bandha). Finally, the chin drops to the chest and draws back into jhalandara bandha. When practiced together, the three locks are known as Maha Bandhak.