◎烏帕瑜珈(Upa Yoga)
屬於哈達瑜珈(Hatha yoga)五大部分之一
Activate the joints, muscles and energy system,
rejuvenating the entire system.
可激活(關節，肌肉和能量)整個系統
has 7 sets of yoga：
包含7個部份：
1.for health(Directional movement of the arms/
手臂四方運動-促進健康)
2.for success(Neck practices/頸部練習-促進成功)
3.for wellbeing(Yoga Namaskar/瑜伽(合十)禮敬-促進福祉)
4.for peace(Nadi Shuddhi/氣脈淨化-促進平靜)
5.for joy(Nada Yoga/聲音瑜伽-促進喜悅)
6.for inner exploration(Shambhavi mudra/
香巴維手印-促進內在探索)
7.for love(Namaskar process/合十禮敬過程-促進愛).
(Please avoid interruption, empty stomach is optimal,
skip any uncomfortable practice, do the next comfortable one,
if feeling pain, stop and consult a Doctor.)
（最好空腹，避免被打擾，跳過任何不舒服的練習，
然後進行下一個舒服的練習，如感疼痛，請停止並諮詢醫生。)
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1.yoga for health--Directional movement of the arms
促進健康的瑜伽--手臂四方運動
https://www.youtube.com/watch?v=QjGF2MLdIz8 （時間軸6:45~9:00）
動作：
(starting position)inhale-bring hands in front of shoulders
（起始位置）吸氣-雙手提至肩膀高度,手指微區
(1)exhale：extend your arms sideways
with outward rotation of the wrists, once fully extended,
inhale：bring the arms back with inward rotation of
the wrists,
this is 1 cycle, do 3 times,
do it slowly creating maximum tension.
呼氣：腕部向外旋轉，完全伸展，向側面伸展雙臂
吸氣：手腕向內旋轉，將手臂往回收，
做3次，慢慢做會產生最大張力。
(2)exhale：extend your arms forward
with outward rotation of the wrists, once fully extended,
inhale：bring back with inward rotation of the wrists,
this is 1 cycle, do 3 times,
do it slowly creating maximum tension.
呼氣：腕部向外旋轉，完全伸展，向前方伸展雙臂
吸氣：手腕向內旋轉，將手臂往回收，
如是慢慢做3次,會產生最大張力。
(3)exhale：extend your arms upward
with outward rotation of the wrists, once fully extended,
inhale：bring back with inward rotation of the wrists,
this is 1 cycle, do 3 times,
do it slowly creating maximum tension.
呼氣：腕部向外旋轉，完全伸展，往上伸展雙臂
吸氣：手腕向內旋轉，將手臂往回收，
如是慢慢做3次，會產生最大張力。
(4)exhale：extend your arms downward
with outward rotation of the wrists, once fully extended,
inhale：bring back with inward rotation of the wrists,
this is 1 cycle, do 3 times,
do it slowly creating maximum tension.
呼氣：腕部向外旋轉，完全伸展，向下伸展雙臂
吸氣：手腕向內旋轉，將手臂往回收，
如是慢慢做3次，會產生最大張力。
2.yoga for success--Neck practice
促進成功的瑜伽--頸部練習
意義：
To relax the stiffen muscles in the neck and shoulder region,
will much more alert and obliterate the lethargy,
there's a higher level of neuronal regeneration memory and
improves intellectual sharpness.
可放鬆肩頸僵硬的肌肉，消除昏沉，
有助於警醒,可提高智力及神經元再生記憶。
https://www.youtube.com/watch?v=QjGF2MLdIz8 （時間軸10:08~14:00）
動作：
(starting position)exhale-lower your chin to your chest
（起始位置）呼氣-低頭將下巴往胸部放低
(1)inhale：bring your head up and take it back,
exhale：bring your head down to chest.
this is 1 cycle, do 3 times.
吸氣時：抬頭往上
呼氣時：低頭向下,下巴往胸部放低
如是做3次。
(2)inhale：turn your head to the right to the extreme point
exhale：bring it back to the center.
inhale：turn your head to the left to the extreme point
exhale：bring it back to the center.
this is 1 cycle, do 3 times.
吸氣：向右轉頭到極限點
呼氣：頭轉回中央。
吸氣：向左轉頭到極限點
呼氣：頭轉回中央。
如是做3次。
(3)exhale：bring your right ear towards your right shoulder
to the extreme point
inhale：bring it up
exhale：bring your left ear towards your left shoulder
to the extreme point
inhale：bring it up
this is 1 cycle, do 3 times.
呼氣：右耳向右肩貼至極限點
吸氣：擺回中央。
呼氣：左耳向左肩貼至極限點
吸氣：擺回中央。
如是做3次。
(4)inhale：rotate your head toward your right shoulder,
exhale：your head comes back and comes down again
inhale：rotate in the opposite direction
exhale：your head comes back and comes down again
this is 1 cycle, do 3 times.
吸氣：頭由下向右肩轉,往後
呼氣：頭由後往回轉至中央向下。
吸氣：頭往反方向轉
呼氣：轉回中央向下。
如是做3次。
(5)inhale：rotate your shoulders forward go up
exhale：come down
this is 1 cycle, do 3 times.
inhale：rotate your shoulders backward go up
exhale：come down
this is 1 cycle, do 3 times.
吸氣：雙肩由後往上轉
呼氣：雙肩往下往前轉
如是做3次。
吸氣：雙肩由前往上轉
呼氣：雙肩往下往後轉
如是做3次。
3.Yoga For Wellbeing--Yoga Namaskar
促進幸福的瑜伽禮敬(合十)
意義：
Strengthens the lumbar region/muscles along the spine,
if already there's damage
is setting in the best way to regenerate your spine.
可強化腰椎肌肉,若原有損傷,能以最佳方式恢復.
https://www.youtube.com/watch?v=QjGF2MLdIz8 15:25~20:30
動作：
(1~3).Starting position：(起始姿勢)
Standing, eyes open, focus steady on a front point,
hold Namaskar in front of your chest.
站立,睜眼,專注於前方的一個點,
在胸前保持雙手合十的姿勢.
(1).inhale：bring your hands up above your head
exhale：bring your hands downward behind your neck
吸氣：將雙手合十向上舉過頭頂
呼氣：雙手合十向下移至脖子後面
inhale：bring your hands straight up
exhale：bring your hands down in front of your chest.
吸氣：雙手合十向上伸直
呼氣：雙手合十向下至胸前。
(2,3).inhale：up ,
exhale：(make a sound from the pit of the throat)down
inhale：up ,
exhale：(make a sound)down
吸氣：(雙手合十)向上,
呼氣(從喉嚨深處發出聲音)：(雙手合十)向下
吸氣：(雙手合十)向上，
呼氣(發出聲音)：向下
(4~6).Starting position：Squat straight down
起始位置：直起身子蹲下
inhale：up,
exhale：(make a sound) down
inhale：up,
exhale：(make a sound) down
吸氣：(雙手合十)向上，
呼氣(發出聲音)：向下
吸氣：向上，
呼氣(發出聲音)：向下
inhale：hands straight out, finger pointing forward
exhale：(make a sound) hands to the chest
吸氣：雙手(合十)伸直,手指向前
呼氣(發出聲音)：雙手(合十)收回至胸前
(7).Balasana(＝Child Pose, an yoga asana,孩童式,一種瑜伽體式)
inhale：push your hands straight out,
bring your knees to the ground,
lean forward and place your forehead on the ground,
吸氣：手伸直,膝著地,身體前傾,前額碰地,
stretch your arms above your head,
rest your palms on the ground,
place your hands together,
the thumbs and pointing fingers are touching
forming a triangle,
雙臂伸過頭頂,手掌放在地面,把你的手放在一起,
拇指和食指接觸形成一個三角形,
stay here ≧2 min or until your breath stabilizes,
then gently stand up
and come back to the starting position.
在這裡停留≧2分鐘或直到你的呼吸穩定,
然後溫和地站起來,回到起始位置.
this is 1 cycle(＝1~3(stand)+4~6(squat)+7(balasana))
這樣是一個循環（＝1～3(站立)＋4～6(蹲下)＋7(孩童式)）.
4.yoga for peace：Nadi Shuddhi
促進平靜的氣脈淨化
意義：
There is a connection between your breath and mental structure,
Nadi Shuddhi will clean the nadis(Ida & Pingala),
cause a balanced system(bring balance to your thought),
create inner peace.
你的呼吸和心理結構之間有聯繫,(re 摘譯 Death ch2 2-4)
(∵呼吸和思考都由Prana(普拉那) Vayu處理,二者直接相關,
∴每有一個思想(念頭),你的呼吸都會發生微妙變化.)
淨化氣脈(nadi,能量通道 re 術語分類-氣脈)將淨化左脈和右脈,
使系統平衡(給思想帶來平衡),而創造內在平靜.
https://www.youtube.com/watch?v=QjGF2MLdIz8 21:44~25:20
動作：
Sit in a cross-legged posture,
head should be straight(not tilt), eye closed,
left hand placed in the middle of your lap(not on the thigh),
palm facing upwards,
use only your right hand(thumb and ring finger),
hold your middle and index fingers,
the ring and little finger are held straight and side by side touching.
盤腿而坐,頭要直(不要傾斜),閉眼,左手放在腿中間（不要放在大腿上).
掌心朝上,只用右手(拇指和無名指),屈握中指和食指,
無名指和小指伸直並排接觸.
(1)using your thumb block your right nostril
with very minimum pressure,
not to press too hard on the lower part of the nostril,
locate the septal bone on your right nostril
just about 1cm beneath that,
you can block the nostril effectively.
doing normal breathing, inhale thru left nostril, then exhale.
(1)用拇指堵住右鼻孔,用非常輕的壓力,不要太用力按壓鼻孔下部,
找到你右鼻孔的鼻中隔骨,就在它下面1cm處,就可有效堵住鼻孔,
做正常的呼吸,從左鼻孔吸氣,然後呼氣.
most important is：
focused on breath in/out fully,
as slowly and gently as possible for you,
not make any sound when exhale or inhale,
Nadi Shuddhi happens by itself.
最重要的是:完全地專注吸氣/呼氣,盡可能緩慢而溫和地進行,
呼氣或吸氣時不發出任何聲音,氣脈淨化會自行發生.
(2)using the ring finger block your left nostril,
inhale, then exhale.
Always switch after every exhalation,
If maintain Nadi Shuddhi≧4 minutes,
your system will come to a balance quickly.
(2)用無名指堵住左鼻孔,吸氣,然後呼氣,總是在每次呼氣後轉換,
若維持氣脈淨化≧4分鐘,你的系統會很快達到平衡.
5.yoga for joy：Nada Yoga(sound yoga)
促進喜悅的聲音瑜伽
意義：
The whole existence is a reverberation(sound),
sound Aaa/Ooo/Mmm are refer to as the basic(universal) sounds,
Uttered together as "Aum",
reverberating through the whole system,
Activates and energizes different aspects of the body.
整個存在是一種聲音的混響,聲音Aaa/Ooo/Mmm為基本音,
Aaa/Ooo/Mmm一起連著發出會形成"Aum"的聲音,迴盪在整個系統中,
能激活身體的不同方面獲得能量.
https://www.youtube.com/watch?v=QjGF2MLdIz8 25:23~30:13
Uttering the sound Aaa,
the reverberation starts beneath the navel,
∵all the 72000 nadis(energy pathways)
meet and redistribute themselves here,
∴uttering Aaa, will spread right across the body,
and strengthen manipuraka(＝the maintenance center in the body).
發出 "Aaa "的聲音,從肚臍下開始迴響,
∵所有72000條氣脈(能量通道)在此相遇並重新分配,
∴發出Aaa就會傳遍全身,並強化脈輪太陽神經叢(＝體內的維持中心）.
If you utter the sound Ooo, the reverberations will flow from beneath where the ribcage meets, and then move upward.
If you utter the sound Mmm, the reverberations will start from the pit of your throat and generally spread to the upper regions of your body.
If you are suffering from any psychological disturbances,…,
daily uttering of the 3 sounds for a few minutes, has innumerable benefits：
activates the 3 lobes of your lungs separately, which in turn
activate the human system(the lower/middle/upper of the body),
laying the necessary foundation for a joyful existence.
(create an inner atmosphere of joy,
bring peace and balance to the meditator's system.)
若發出"Ooo"的聲音,則迴響將從肋骨交匯處的下方流過,然後向上移動.
若發出"Mmm"的聲音,則迴響將從喉嚨深處開始,傳播到身體的上部區域,
若你有任何心理騷亂,每天發出這3種聲音幾分鐘,有無數好處:
分別激活你的3個肺葉,能激活人體系統(身體的下/中/上部),
為快樂生活奠定必要基礎.
(創造快樂的內在氛圍,為冥想者的系統帶來平靜和平衡).
https://www.youtube.com/watch?v=Ug8OoFAFfZ0 (5:50~12:00 Aaa/Ooo/Mmm 7 times)
動作：
Sit in a cross-leg posture, eye closed,
place your palms facing upward upon your thigh,
Open your mouth wide enough and utter the sound Aaa,
completely exhaling into the sound, we'll do this 7 times,
盤腿而坐,閉眼,手掌朝上放在大腿上,
把嘴張得夠大,發出"Aaa"的聲音,完全發出這個聲音,我們會做 7 次.
then shape your lips in the form of a circle
and utter the sound Ooo,
completely exhaling into the sound, we'll do this 7 times,
then by closing your mouth, utter the sound Mmm, 7 times,
然後將嘴唇塑造成圓形並發出聲音"Ooo",完全發出這個聲音,做 7 次.
然後閉嘴發出"Mmm"的聲音7 次,
as you do this,
notice the reverberations are happening in which region of the body：
Sound Aaa generates reverberations around your navel,
Sound Ooo at the point where the ribcage meets
Sound Mmm will center around the pit of your throat.
當你這樣做時,注意混響發生在身體的哪個區域：
聲音Aaa在你的肚臍周圍產生迴響,(註：太陽神經叢脈輪)
聲音Ooo在肋骨交匯處(註：心輪)產生迴響,
聲音Mmm會在喉嚨深處(註：喉輪)產生迴響.
6.yoga for inner exploration：Shambhavi mudra
促進內在探索的香巴維手印
https://www.youtube.com/watch?v=QjGF2MLdIz8 30:20~33:05
意義：
If you consider yourself to be a mechanism,
you may have a great body and mind, but
it is important for a human being to have an element of grace in their lives,
without grace(the necessary lubrication),
you get stuck at every point,
Shambhavi mudra is a process that is like opening a window
so that one becomes receptive to grace.
若你認為自己是一個機制,也許有很棒的身心,但對人來說,
在生活中擁有恩典的元素是很重要的,
若無恩典(必要的潤滑),你會在每個點上都被卡住,
香巴維手印是一個過程,像打開一扇窗戶,這樣,人就能接受恩典了.
動作：
We will hold yoga mudra：make the thumb and the index finger
come together the very tips, forming a circle between them,
let the other 3 fingers be straight,
all the 4 fingers together,
without any gap between them,
Sit comfortably in a cross-legged posture,
keep your spine comfortably erect.
我們將保持瑜伽的手印姿勢：大拇指和食指的指尖併攏,
合在一起形成一個圓,伸直另外三個手指,四根手指併攏,無任何間隙,
舒適地盤腿而坐,保持脊柱舒適直立.
Holding the mudra, facing upwards upon your thigh,
arms and shoulders should be loose and relaxed,
sit with your face slightly upturned, eyes closed,
maintain this gentle and casual focus between your eyebrows,
and be conscious of the natural moment of breath.
continue to sit like this for 3~6 minutes.
持手印,朝上放在大腿上,手臂和肩部應鬆弛和放鬆,
坐著時,臉部略微上揚,閉眼.
保持眉毛之間溫和而隨意的焦點,並意識到呼吸的自然時刻,
這樣繼續坐3~6分鐘.
take your own time, take your own time,
slowly, very slowly, open your eyes.
以自己的步調慢慢來,慢慢地,非常緩慢地,睜開你的眼睛.
7.yoga for love：Namaskar process
促進愛的合十禮敬過程
https://www.youtube.com/watch?v=QjGF2MLdIz8 33:10~35:04
意義：
Yoga means union of all polarities(masculine/feminine, individual/universal,…),
the simplest form to achieve this blessed union,
＝the yoga of Namaskar
＝Putting 2 hands together in alignment with each other,
at the level of your heart,
will bring you to a certain harmony,
level out the dualities of likes and dislikes,
brings a sense of united with the Namaskar is aimed at,
there is a certain oneness to the experience of who you are.
瑜伽意味著結合所有的極性(男性/女性,個人/普遍,…）,
實現這種幸福結合的最簡單形式＝瑜伽的合十(禮敬)
＝併攏兩隻手在心臟的水平上,會給你帶來某種和諧,消除好惡的二元性,
帶來合一感-亦為合十(禮敬)的目標,對你是誰的體驗有某種統一性.
動作：
Every day, if you look upon someone/something means much to you,
ex：the sun/moon/clouds/sky/trees/rock/husband/mother/a picture,
hold Namaskar for 3~5 minutes in an altitude of
loving attention(with highest level of emotion),
your life will be on a transformational mode.
每天,若看著對你意義重大的某人/某物,
例如：日/月/雲/天/樹/石/丈夫...or照片,
以愛(最高情感)的關注度,行合十禮3~5分鐘,
你的生命將進入轉化模式.
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