編者薦語(yǔ)：

以下英文內(nèi)容來(lái)自南美洲的一位阿湯授權(quán)老師Lucas老師，據(jù)說(shuō)他是掌門人Sharathji的六大弟子之一，而中文內(nèi)容則由國(guó)內(nèi)阿湯授權(quán)老師陳維老師提供?？磩e人練站立上下輪好輕松，我雖佩服，但不向往，還是踏踏實(shí)實(shí)從地面推起，繼續(xù)練吧！

以下文章來(lái)源于Ashtanga520，作者陳維Vanessa

Since I started practicing Ashtanga Yoga every day, I have always studied with Guruji Sharath. He taught me that, before a student can start the second series of Ashtanga, they must be able to do dropbacks alone (go into Urdhva Dhanurasana, stand up, and go down to the floor without help from the teacher).

Why is this important?

The first series is called Yoga Cikitsa (yoga therapy). The goal of the first series is to fix, heal, and make our body strong.

The practice builds strong legs, good balance, and with each vinyasa (movement), the bandhas help us open and expand the chest.

Because of this, at the end of the first series, we have the big challenge: the dropbacks.

Being able to do dropbacks alone is very important before starting the second series (intermediate series). The second series is more subtle and it works more strongly on our nervous system, especially through the spine.

Starting the second series without doing the dropbacks can be bad for students. This is because later in the practice there are very deep backbends, like Kapotasana, which need strong legs, good breath control, and good control of the bandhas.

Without this “rite of passage,” many important lessons of the practice and body development will be lost.

I was not a student of Sri K. Pattabhi Jois, so I cannot say exactly how he taught. But maybe, in the past, some students started the second series without doing dropbacks because the shala was a research place (Ashtanga Yoga Research Institute). Everything was new and experimental.

Later, when Ashtanga became more popular, it became clear that students should only start the second series after they finish the first series and can do dropbacks up and down alone.

This is the method, and this is how it should be taught.

自開(kāi)始每日練習(xí)阿斯湯加瑜伽以來(lái)，我一直跟隨guru sharathji 學(xué)習(xí)。他教導(dǎo)說(shuō)，學(xué)生在開(kāi)始第二序列之前，必須能夠獨(dú)立完成后彎起身（獨(dú)立進(jìn)入上弓式、站立并下落到地面，無(wú)需老師輔助）。為何這至關(guān)重要？第一序列名為"瑜伽理療"，旨在修復(fù)身心、強(qiáng)健體魄。

練習(xí)能增強(qiáng)腿部力量與平衡能力，每個(gè)串聯(lián)體式配合收束法的運(yùn)用，逐步幫助我們打開(kāi)并擴(kuò)展胸腔。

正因如此，第一序列最后的重大挑戰(zhàn)便是后彎起身。在開(kāi)始第二序列（中級(jí)序列）前掌握獨(dú)立后彎起身極為關(guān)鍵。第二序列更為精微，主要通過(guò)脊柱對(duì)神經(jīng)系統(tǒng)產(chǎn)生更強(qiáng)的作用力。

若未掌握后彎起身就進(jìn)入第二序列，可能對(duì)學(xué)生產(chǎn)生不良影響——因?yàn)楹罄m(xù)練習(xí)包含如鴿王式等極深的后彎，這些體式需要強(qiáng)大的腿部力量、精微的呼吸控制以及收束法的有效運(yùn)用。

若缺失這個(gè)"成長(zhǎng)儀式"，練習(xí)中許多關(guān)于身心發(fā)展的重要精粹便會(huì)流失。我并非帕塔比·喬伊斯大師的親傳弟子，故無(wú)法斷言他當(dāng)年的具體教學(xué)方式?；蛟S在過(guò)去，有些學(xué)生未掌握后彎起身便開(kāi)始第二序列，因?yàn)楫?dāng)時(shí)的阿斯湯加瑜伽研究院本就是個(gè)探索與實(shí)踐的場(chǎng)所。

后來(lái)隨著阿斯湯加瑜伽的廣泛傳播，教學(xué)體系逐漸明晰：學(xué)生必須完整掌握第一序列，并能獨(dú)立完成后彎起身，方可開(kāi)啟第二序列。

這是傳承至今的教學(xué)法則，也是阿斯湯加瑜伽應(yīng)有的傳承方式。