體位法——蝗蟲式

《Yoga for Body Breath and Mind》是Sri Krishnamacharya大師的近身弟子A.G Moham大師的經典之作。也是維尼瑜伽體系的經典之作。其中涉及了瑜伽的理論、靈性目標及具體的練習方法。本書市場上暫無中譯本。我曾跟隨A.G Moham大師的兒子學習瑜伽，也閱讀過幾乎所有大師的著作，深刻得益於維尼瑜伽練習體系，也希望悅心堂能夠做為維尼瑜伽的傳播基地。為此，我願盡己之力，逐步將此書翻譯出來供更多的人學習使用。如有不當之處，歡迎探討指教。

——悅心

Shalabhasana(Locust)

蝗蟲式

經典體式：

The Classical Posture

俯卧在墊子上，前額著地。

Lying down on the stomach with forehead to the floor.

胸廓、肩膀、頭部以及雙腿離地。

The chest, shoulders, head, and legs are raised.

手臂伸展過頭緊靠雙耳手掌相對。

The arms are extended above the head close to the ears with palms held together.

雙腿併攏伸直。

The legs are straight and held together.

注意：並不建議只抬雙腿（上身俯卧），因為這樣會增加胸部的壓力，從而加快心率，並使頸部聚積壓力。

Note:Lifting the legs alone is not advised, because chest pressure is increased, thereby also increasing your heart are, and heightening tension in the cervical spine.

體式變體：

The Modified Version

雙腿微微分開。

The legs may be spread apart.

膝蓋可以微彎曲。

Knees may be bent.

手臂向前伸展但不必合掌。

Arms are extended without bringing the palms together.

手臂可以彎曲。

The ares may be bent.

次第進程：

Vinyasa Krama

1、俯卧在墊子上前額落地。手臂置於身體兩側，雙腿併攏伸直。吸氣，先抬起雙腿，然後

依次提起胸廓、頭和手臂。將雙手臂划動向前伸展過頭頂。呼氣，回到俯卧。

1、Lie on your stomach with your forehead to the floor. Your arms are by your sides, with your legs straight and together. Inhale, raising your legs first, followed by your chest, head and arms, Sweep your arms to the front, and extend them above your head. Exhaling, return to a prone position.

2、起始時先將手臂舉過頭頂的做法會比划動手臂的做法難度更大。

2、Starting with your arms above your head on the floor is more difficult than sweeping them up from the sides.

其他變體：

Other Modifications

1、手臂可以向兩側打開。

1、Your arms may be spread out to the sides.

2、單側蝗蟲式。同時提起單側的腿和手臂。可以是同側的，也可以是對側。當提起單側腿

的時候，保持同側的髖始終落在地板上。

2、Ardha Shalabhasana (asymmetrical locust). Lift one leg and one arm at a time. This can be done lifting the arm and leg on the same side of the body, or on opposite sides. When lifting one leg, keep the hip on that side on the ground to prevent rolling.

平衡反體式：

Balancing Postures

排氣式、太陽鳥式、橋式

瑜伽 ?塵世間的修行