5 Inner Winds

五种内在风息 · LNF2 Class 1

本页术语速查 · 31 条

hatha	哈他
inner winds
elimination	排泄
Sanskrit
English
upward-running wind
heart	心脏
stool	粪便
Triumph of the Winds	御风而胜
Lady Niguma	妮古玛
Heart of Gold	金子之心
Brahman
brahmin	婆罗门
Kungpo Neljor	琼波南觉
Taranatha	多罗那他
seeing emptiness directly	直见空性
pervasive wind
Yogi of Appearances	显现能者
medial / medium	中间
Twists	扭转
central channel
Snare of Hungkara	胡安卡拉圈套式
Inversions	倒立
Jalandhara Bandha	喉锁
Boat Pose
Uddiyana Bandha	腹锁
Shavasana	摊尸式
seeds	种子
Yogi
Rainbow Warrior	彩虹勇士
Warrior / strengthening poses	战士

一、课堂流程（75 分钟）

段	内容	时长
1	欢迎	5 min
2	感谢（大众／译者／发心者等）	5 min
3	开场 + 本课预览	15 min
4	复习：气念相随、三脉、哈他瑜伽	15 min
5	prana vs vayu、生命风	10 min
6	上行风、下行风	10 min
7	平衡风、遍行风	10 min
8	复习 + 收尾	5 min

二、课前讲义 · Winds & Wisdom（背景 + 作业）

The five inner winds (vayus) are subtle movements of prana that support both physical and mental functions. Understanding and working with these winds through yoga and meditation helps us calm the mind, deepen concentration, and prepare the body for spiritual insight.

五种内在风息（vayu）是 prana（能量）的微细运动，支撑着身体与意识两方面的功能。透过瑜伽和静思去理解、运用这些风息，能帮我们让意识平静下来、加深专注，并让身体为深刻的洞见做好准备。
学习目标
1. EN Identify the five inner winds (prana, apana, samana, udana, vyana) and understand their basic functions. — 中认出五种内在风息（prana、apana、samana、udana、vyana），理解它们的基本功能。
2. EN Recognize how disturbances in the winds impact the body and mind. — 中认识风息的紊乱如何影响身体与意识。
3. EN Learn how yoga practice—particularly postures, breath, and concentration—can balance the winds. — 中学习瑜伽练习——尤其是体式、呼吸、专注——如何平衡这些风息。
4. EN Begin to integrate awareness of the winds into personal practice to cultivate deeper inner stillness. — 中开始把对风息的觉知融入个人练习，培养更深的内在静定。
五风定义
- EN Vayu – "Wind"; the movement of energy or prana within the subtle body. — 中 Vayu——「风」；能量或 prana 在精微身里的运动。
- EN Prana Vayu – Governs life and breath; located in the chest; supports breathing and sensory perception. — 中生命风（Prana Vayu）——主管生命与呼吸；位于胸部；支撑呼吸与感官知觉。
- EN Apana Vayu – Governs elimination and grounding; located in the lower abdomen. — 中下行风（Apana Vayu）——主管排泄与扎根；位于下腹部。
- EN Samana Vayu – Governs digestion and assimilation; located at the navel center. — 中平衡风（Samana Vayu）——主管消化与吸收；位于脐中心。
- EN Udana Vayu – Governs upward movement; supports speech and spiritual development; located in the neck. — 中上行风（Udana Vayu）——主管向上的运动；支撑说话与精神层面的成长；位于颈部。
- EN Vyana Vayu – governs the flow of all other winds; located in the whole body. — 中遍行风（Vyana Vayu）——主管其他所有风息的流动；遍布全身。
作业 1）

Name the 5 inner winds, giving both the Sanskrit and English names. Add the information to the Winds & Wisdom chart.

说出五种内在风息的名字，梵文与英文名都给出。把资料填进「风息与智慧」表。
词源
- EN The first type of inner wind or prana is confusingly also called prana. Prāna vāyu is translated as the "life wind." Prāna comes from the root pra, meaning forward and in. Ana has a basic meaning of life, and comes from the root √an, meaning to breathe.
中第一种内在风息（prana）很容易混淆，因为它也叫 prana。Prāna vāyu 译作「生命风」。Prāna 来自词根 pra，意思是「向前、向内」；ana 基本意思是「生命」，来自词根 √an，意思是「呼吸」。
- EN The second wind is the upward-running wind, or udāna vāyu. The ud is a prefix ut, meaning up, and ana is the same as above, meaning breath or to breathe.
中第二种是「上行风」，梵文 udāna vāyu。ud 是前缀 ut，意思是「向上」；ana 跟上面一样，是「呼吸」。
- EN The third wind is the "downward-clearing" wind, or apāna vāyu. Composed of apa and ana. The prefix apa here means down or off, and ana is the same as before.
中第三种是「向下清除」风，即 apāna vāyu。由 apa 和 ana 组成：前缀 apa 在这里是「向下、离开」，ana 跟前面一样。
- EN The fourth wind "resides together" or the "equal wind," samāna vāyu. Sama means together or equal, and ana as before means to breathe, and also to run or flow. Centralized at the navel.
中第四种是「共处」或「平衡」风，梵文 samāna vāyu。Sama 意思是「一起、相等」，ana 如前，是「呼吸」，也有「运行、流动」的意思。集中在肚脐。
- EN The fifth wind is the "pervasive" wind, vyāna vāyu. Vi here means out or throughout, and ana again means to breathe.
中第五种是「遍行」风，梵文 vyāna vāyu。Vi 在这里是「向外、遍及」，ana 又是「呼吸」。
作业 2）

Give the primary location and flow in the body for each wind, and the function it governs. Add to the chart.

给出每种风息在身体里的主要位置和流动方向，以及它主管的功能。填进「风息与智慧」表。
- EN Prana vayu is centralized in the chest area and heart. It then runs down the arms to the hands. Its main function is to maintain life itself, and it contributes to the passage of breath.
中生命风集中在胸部和心脏一带，然后沿手臂往下走到手。它的主要功能是维持生命本身，也帮助呼吸的进出。
- EN Udana vayu is centralized at the throat. It relates to eating and speaking, and assists the upward movement of any other wind.
中上行风集中在喉咙。它跟吃东西、说话有关，也协助其他任何风息的向上运动。
- EN Apana vayu is located in the pelvic region and runs down the legs. It assures the elimination of feces and urine, and controls the release of semen and menstrual blood.
中下行风位于骨盆一带，也沿腿往下走。它确保粪便和尿液的排出，并控制精液和经血的释放。
- EN Samana vayu is centralized at the abdomen. It's associated with both the digestive fire and the spiritual fire near the navel. On the first level, it distills nutrients from food and distributes them throughout the body. On the second level, it helps trigger a downward flow of a special element at the tip of the head, bringing on states of wisdom and bliss.
中平衡风集中在腹部。它跟「消化之火」以及肚脐附近的「精神之火」都有关。第一个层次上，它从食物里提炼养分、分送全身；第二个层次上，它帮助触发头顶一种特殊元素向下流动，带来智慧与大乐的状态。
- EN Vyana vayu, located throughout the body, governs the flow of all other winds to wherever they're needed. When we meditate on this wind, we do so at the sahasrara or ajnya chakra.
中遍行风遍布全身，主管其他所有风息流向需要的地方。我们静思这个风息时，是在顶轮（sahasrara）或眉心轮（ajnya）上做。
作业 3）

Give the chakra location of each wind, and the Sanskrit name of the chakra.

给出每种风息所在的脉轮，以及脉轮的梵文名。

风息	位置	脉轮
Prana 生命风	心 Heart	心轮 Anahata chakra
Udana 上行风	喉 Throat	喉轮 Vishuddha chakra
Apana 下行风	密处之轮 Secret place	腹轮 Svadhisthana chakra
Samana 平衡风	脐 Navel	脐轮 Manipura chakra
Vyana 遍行风	大乐之轮 Great Bliss	顶轮 Sahasrara chakra

作业 4）

If there is a blockage in the prana vayu, what do you think the physical and mental manifestations might be?

如果生命风堵塞了，你觉得身体和意识上可能会有哪些表现？

When prana vayu is out of balance, we experience lung (yet another word for energy — this time meaning an imbalance of energy). We may feel tension at the heart, anxiety, worry, or stress. If the imbalance worsens, it's common to get headaches and loss of sleep, almost as if we've had too many coffee drinks. This imbalance often happens during long meditation retreats when practitioners are pushing too hard and not taking enough rest.

当生命风失衡时，我们会出现 lung——也就是「风息紊乱」（藏文里又一个指能量的词，这里指能量的失衡）。我们可能会感到胸口发紧、焦虑、担忧或压力。如果失衡加重，常会头痛、睡不着，几乎像喝了太多咖啡。这种失衡，常发生在长时间的静思闭关里——练习者逼得太紧，又没有足够的休息。

三、课堂全脚本

欢迎（5 min）

感谢 · 开场 · Niguma 介绍 · 本课预览（段 2+3）

Welcome to the LN Triumph of the Winds Series.

欢迎来到《御风而胜》系列。

Let's look at each other. See who is here. Cameras on. These are the people we will be supporting through this.

我们来看看彼此，看看今天有谁在。请把镜头打开。这些就是接下来一路上、我们要彼此支持的人。

Let's check in about our asanas…

我们先来聊一下大家的体式练习……

This is a group that gets to help future groups. Future generations. We should be so proud to do that. It is an honour.

我们这一群人，有机会去帮助未来的一群人，帮助未来的世世代代。能做到这件事，我们该感到骄傲。这是一份荣耀。

We are part of that change that started 1000 years ago.

我们是那场变化的一部分——一场一千年前就开始的变化。

Lady Niguma lived around 1000 years ago in India. There is not a huge amount of information about her life, but she clearly left a huge mark on the world of yoga.

妮古玛女士大约生活在一千年前的印度。关于她生平的记载并不多，但她显然在瑜伽的世界里留下了极深的印记。

In the Heart of Gold series we learned of her early life as the daughter of a Brahman family in Kashmir India, who graced her with the name Nirguna — someone beyond (nir) qualities (guna) — giving us an early indication of her profound wisdom as someone who could see beyond the wrong ideas of things having qualities that belong to them in some sort of self-existent way.

在《金子之心》系列里，我们讲过她早年的故事。她出生在印度克什米尔一个婆罗门家庭，家里给她取名 Nirguna——意思是「超越（nir）属性（guna）的人」。这个名字很早就透露了她深刻的智慧：她能看穿一个错误的观念——以为事物本身、以一种独立自存的方式，拥有属于它们自己的属性。

She was also called Vimala, or Immaculate, showing her pristine morality and kindness. She therefore embodies both aspects of Navanga yoga: compassionate wisdom.

她还有一个名字叫 Vimala，也就是「无暇」，显示了她纯净的道德与善良。所以她同时体现了九支瑜伽（Navanga）的两个面向：慈悲，与智慧。

This lineage was secret in that it was passed on from teacher to only one student for seven generations, before branching out to a wider audience. And this is where we get some additional information on her lineage — through the teachings of Kungpo Neljor and Master Taranatha.

这个传承之所以是「秘密」的，是因为一连七代，都只由老师传给唯一一个学生，之后才传向更广的人群。我们对她传承的一些补充资料，也正是从这里来的——来自琼波南觉，以及多罗那他大师的教法。

Perhaps another way to look at secret teachings though is this: if we do not live the life of compassionate wisdom, then the results will always be hidden from us. The teachings are a self-keeping secret — if you do the practices, the results will come; and if you don't do the practices, then it would be foolish to expect to see the results.

不过，「秘密教法」也许还有另一种理解：如果我们不去过一种「慈悲加智慧」的生活，那结果就永远对我们隐藏着。这些教法是一种「自己守着自己的秘密」——你去做练习，结果就会来；你不做练习，还指望看到结果，那就太天真了。

And so here we are. We have done the practice. The "secrets" of Lady Niguma II are here. So as we start this program, let's set an intention that we receive a "jewel for our ears" — something that we can hear that will change our life, open our heart, inspire us to walk through the world as the highest version of ourselves, being a light for others, and reaching our highest of goals: of seeing emptiness directly and becoming a being who can radically help all beings.

所以，我们来到了这里。我们已经做了练习。妮古玛二部的这些「秘密」，就在眼前。那么，在开始这个课程时，让我们立下一个意图：愿我们收到一颗「送进耳朵的珍宝」——一句我们听得到的话，它会改变我们的生命、打开我们的心、激励我们以最高版本的自己走在这世界上，成为别人的一盏灯，并达成我们最高的目标：直接看见空性，成为一个能彻底帮助一切众生的人。

Stop being small. We aren't limited to a box. Lady Niguma practice breaks down the box of who we think we are, allowing for who we can be.

别再活得那么渺小。我们并不被困在一个盒子里。妮古玛的练习，会打破「我们以为自己是谁」的那个盒子，让「我们可以成为谁」有了空间。

We erase the old and create the new. We are a vast potential.

我们抹去旧的，创造新的。我们是一片广阔的潜能。

One thing to purify, one thing to grow.

一样东西要净化，一样东西要成长。

We said this class is about: 5 winds, 5 negative emotions, 5 wisdoms, 5 yogis, 5 groups of practices.

我们说过，这门课讲的是：五种风息、五种负面情绪、五智、五位瑜伽士，还有五组练习。

Let's take an example: the pervasive wind. It goes all over the body. It's at ajnya. It carries ignorance. It purifies into mirror wisdom — because we understand where things come from.

我们举个例子：遍行风。它遍布全身。它位于眉心轮（ajnya）。它承载着愚昧。净化之后，它转成如镜的智慧——因为我们明白了事物是从哪里来的。

This is related to the yogi of appearances. If we understand where things come from, we can appear as how people need us to be.

这跟「显现能者」这位瑜伽士有关。如果我们明白事物从哪里来，我们就能以人们需要的样子显现出来。

The asana sequence is built on poses that affect this wind.

我们的体式序列，就是围绕着那些会影响这个风息的体式来编排的。

Some people will feel these winds much more easily. It's ok if you do, and it's ok if you don't. Don't worry. Keep practicing, and all is coming.

有些人会更容易感受到这些风息。感受得到，很好；感受不到，也没关系。别担心。继续练下去，一切都会到来。

There is a lot of info in this course. Don't worry about being confused the first time you do the meditation, or if you can't feel the wind, or don't understand the wisdom. These are practices you do for years and years and years. It will slowly make sense as information. And then it will make sense in a deeper way — what mirror wisdom REALLY means.

这门课信息量很大。第一次做静思时觉得糊涂，感觉不到风息，或者听不懂那个智慧——都别担心。这些练习是要做很多很多年的。它会先在「信息」的层面慢慢说得通。然后，它会在更深的层面说得通——你会明白，如镜的智慧「真正」指的是什么。

In this class we will first do a review about the winds and their connection to our thoughts. Then we will discuss what a wind is, and then introduce the 5 primary winds, their location and their function.

这堂课，我们会先复习一下风息，以及它们跟我们念头的关系。然后我们会谈谈「风息到底是什么」，接着介绍五种主要的风息、它们的位置，还有它们的功能。

复习：气念相随 · 三脉 · 哈他瑜伽 · 什么是风息（段 4）

To understand the Triumph of the Winds series we need to go back to the Lady Niguma Heart of Gold series and recall the primary yogic truth of:

要理解《御风而胜》系列，我们得回到妮古玛的《金子之心》系列，重新记起那条最核心的瑜伽真理：

Lung sem jukpa chikpa.

Lung sem jukpa chikpa——「气念相随」。

Lung – ? Sem – ? Jukpa – ? Chikpa – ?

Lung——风息？Sem——意识？Jukpa——相随／一同运行？Chikpa——合一？

The winds and the mind ride together as one [like a horse and a rider].

风息和意识，像一体一样一起行进（就像马和骑者）。

We spoke about how there are 3 main channels in the body:

我们讲过，身体里有三条主要的气脉：

Left — ida, kyangma — desire, addiction, ignorantly liking.

左脉——ida、kyangma——对应欲望、上瘾、愚昧地喜欢。

Right — pingala, roma — hatred, ignorantly disliking.

右脉——pingala、roma——对应憎恨、愚昧地厌恶。

Middle — sushumna, avadhuti — bliss, wisdom, compassion, love.

中脉——sushumna、avadhuti——对应大乐、智慧、慈悲、爱。

Or:

或者换个说法：

Right — Ha, sun. Left — Tha, moon.

右——Ha，太阳。左——Tha，月亮。

So ha-tha yoga is the union of the left and right into the center, where we ultimately have the experience of ultimate love and the highest form of wisdom.

所以「哈他瑜伽」就是把左和右融入中间——在那里，我们最终体验到究竟的爱，和最高形式的智慧。

This is the basis of all of yoga. All yogic systems work on this common understanding. Details change, but this is the basis. We have to start here.

这是所有瑜伽的根基。每一个瑜伽体系，都建立在这个共同的理解上。细节会变，但根基就是这个。我们必须从这里开始。

With this basis of understanding, let's go deeper. Let's look at these winds from a different perspective.

有了这个理解作基础，我们再往深处走。让我们从另一个角度来看这些风息。

When we talk about an inner wind, we can call it a vayu, or chi, or lung, or prana. These are words for inner energy. But what exactly is a wind? What is prana, chi, or inner energy? Can we feel it? Just how real is it?

当我们讲「内在的风息」时，我们可以叫它 vayu、气、lung，或 prana。这些都是指内在能量的词。但风息到底是什么？prana、气、内在能量究竟是什么？我们感受得到吗？它到底有多真实？

There are many thoughts and ideas on prana. It has been used in various forms of healing practices for thousands of years — practices like Traditional Chinese Medicine and Ayurveda, to name a few.

关于 prana，有很多不同的看法和说法。几千年来，它被用在各种疗愈的传统里——比如中医、阿育吠陀，等等。

In the west, ideas on prana and the subtle body have been much less mainstream. Scientists studied observable forms of energy like biochemical, electrical, or thermal energy. With the popularity of meditation, yoga, and therapeutic energy work, people are again starting to become interested in and research these ideas of a less observable system of energy that flows through the body.

在西方，prana 和精微身的概念一直不太主流。科学家研究的是可观测的能量形式，比如生化能、电能或热能。随着静思、瑜伽和能量疗愈越来越流行，人们又开始对这套「较难观测、在身体里流动的能量系统」产生兴趣，去做研究。

Prana vs Vayu · 生命风（段 5）

So let's go deeper. Prana is a Sanskrit word for energy. It's a generic word that can be used in many different ways. When we look at how prana performs a function in the body, we use the word vayu. Vayu also means wind, but it's an inner wind energy that performs a specific function in the body.

我们再往深处走一点。Prana 是梵文里「能量」的意思，是一个很笼统的词，可以用在很多不同的地方。当我们看「能量在身体里怎么发挥某个功能」时，我们就用 vayu 这个词。Vayu 也是「风」的意思，但它指的是一种内在的风息能量，在身体里执行某个特定的功能。

In the Triumph of the Winds program we will look at the 5 major vayus: examine what bodily functions they help perform, where they are located, what negative emotions they are associated with, and finally, what wisdoms these emotions are purified into.

在《御风而胜》这个课程里，我们会看五个主要的 vayu（风息）：看它们帮身体执行哪些功能、它们位于哪里、它们各自对应哪种负面情绪，最后，看这些情绪净化之后会转成哪一种智慧。

In this class specifically, we will have a general introduction to the 5 vayus.

而这一堂，我们主要是对这五个风息做一个总的介绍。

The first vayu is also, inconveniently, called prana. So prana vayu is a type — a subset — of prana, as it's used in the general sense.

第一个风息，很不巧，也叫 prana。所以「prana 风息（生命风）」是 prana 的一种、一个子类——这里的 prana 是那个笼统的意思。

Prana vayu is located at the area of the heart or chest region. It's translated as "life wind," as one of its main functions is to maintain life itself and the passage of breath. It's also called the forward (pra) moving wind (ana), as it flows inwards and radiates out down through the arms.

生命风位于心脏或胸部这一带。它被译作「生命风」，因为它主要的功能之一，就是维持生命本身，以及让呼吸得以进出。它也被叫作「向前（pra）运行的风（ana）」，因为它向内流动，再向外辐射，一路往下走到手臂。

When this type of energy is out of balance, we experience lung (yet another word for energy — this time meaning an imbalance of energy). When the prana vayu is out of balance, we may feel tension at the heart, anxiety, worry, or stress. If the imbalance worsens, one's arms and legs will shake uncontrollably, almost as if we've had too many coffee drinks. Headaches are also common, as well as an inability to focus or to get proper sleep. This imbalance often happens during long meditation retreats, when practitioners are pushing too hard and not taking enough rest.

当这一类能量失衡时，我们就会出现所谓的 lung——也就是「风息紊乱」（藏文里又一个指能量的词，这里指的是能量失衡的状态）。当生命风失衡时，我们可能会感到胸口发紧、焦虑、担忧，或压力。如果失衡加重，手脚会不受控制地发抖，几乎像喝了太多咖啡一样。头痛也很常见，还有没办法专注、睡不好。这种失衡，常常发生在长时间的静思闭关里——练习者逼得太紧，又没有足够的休息。

In our asana sequence there are many poses that directly affect this vayu, like Open/Close and Mandala of War. There are others that are quite forceful, like Heart Strike, reflecting the sense of hatha yoga being an extreme practice. Perhaps the most important in this series is Camel Pose.

在我们的体式序列里，有很多体式会直接影响这个风息，比如「开合式」和「战争曼陀罗」。还有一些力道很强的，比如「敲心式」，这也体现了哈他瑜伽本身是一种很极致的练习。而这个系列里，也许最重要的一个，就是「骆驼式」。

Let's do some poses and get a feel for the wind — Mandala of War. Open–Close. Fists Under Armpit Twist.

我们来做几个体式，感受一下这个风息——战争曼陀罗。开合式。腋下握拳扭转。

These poses are meant to move stuck energy.

这些体式的用意，是去移动那些卡住的能量。

The short-term goal is to activate the winds so that they'll flow better and their functions will be increased, resulting in better health.

短期的目标，是把风息激活，让它们流动得更顺、功能更强，从而带来更好的健康。

The longer-term goal is to restore the side channels, move prana out of them into the central channel, and transform the body and mind.

更长远的目标，是修复两条侧脉，把 prana（气）从侧脉里带出来、送进中脉，从而转化身体与意识。

上行风 · 下行风（段 6）

The second vayu is called udana vayu. This vayu is located at the throat and flows upward. This upward flow is what gives it its name: ud (ut) meaning up, and ana meaning wind, or flow of energy. So udana vayu is the upward-running wind.

第二个风息叫 udana 风息（上行风）。它位于喉咙，向上流动。正是这个「向上流」给了它名字：ud（ut）是「向上」，ana 是「风」，或说能量的流动。所以 udana 风息就是「上行风」。

This wind governs the functions of eating, speaking, and burping, and also assists the upward movement of any other wind.

这个风息主管吃东西、说话、打嗝这些功能，也协助其他任何风息的向上运动。

When the udana vayu is blocked or not flowing smoothly, it can manifest as speech difficulties, shortness of breath, and diseases of the throat.

当上行风堵塞、流动不顺时，可能会表现为说话困难、呼吸短促，以及喉咙方面的毛病。

Conversely, when we feel challenged to speak our truth, or when we find tension in the jaw or constriction in the throat, we can use our yoga practice to move this energy and see if these manifestations or hindrances are removed.

反过来，当我们觉得难以说出自己的真话，或者下巴发紧、喉咙紧缩时，我们可以用瑜伽练习去移动这股能量，看看这些表现或阻碍能不能被化解。

In the Triumph of the Winds asana series we work on this vayu with some simple movements like head rolls and massage, and also some very interesting new (old) poses like the Snare of Hungkara.

在《御风而胜》的体式序列里，我们用一些简单的动作来练这个风息，比如头部转动和按摩，也用一些很有意思的、又新又老的体式，比如「胡安卡拉圈套式」。

Let's try a few of these and see how it affects the udana vayu. Close your eyes, sit or stand with a long spine and relaxed body, and as you inhale and exhale feel the breath circulating around and through the head and neck. Neck rolls. Headstand. Ujjayi breath, jalandhara bandha.

我们来试几个，看看它怎么影响上行风。闭上眼睛，坐着或站着，脊柱拉长、身体放松，随着一呼一吸，感受气息在头部和颈部周围、以及穿过它们地流动。颈部转动。头倒立。乌加依呼吸、喉锁（jalandhara bandha）。

The third wind is called the downward-clearing wind, or apana vayu. Apana vayu translates as "the air that moves away." It's primarily located at the pelvic floor, extending down through the legs, so its flow is downwards and out. Apana vayu is responsible for the elimination of feces and urine, and controls the release of semen and menstrual blood.

第三个风息叫「向下清除」风，即 apana 风息（下行风）。Apana vayu 译作「离去之气」。它主要位于骨盆底，向下延伸穿过双腿，所以它的流动方向是向下、向外。下行风负责粪便和尿液的排出，并控制精液和经血的释放。

When apana vayu is weak or blocked, there can be a feeling of unsteadiness, both physically and mentally. Elimination issues, or diseases that affect the intestines, kidneys, or urinary tract, can be related to this vayu.

当下行风虚弱或堵塞时，身体和意识上都可能出现一种不稳的感觉。排泄问题，或者肠道、肾脏、泌尿系统方面的毛病，都可能跟这个风息有关。

In asana practice we can work with apana vayu to find stability in poses. It's this force that assists in grounding down through the legs, connecting strongly with the earth, and providing stability for balancing poses. This then reflects in stability of mind as we enter into these challenging poses (or life experiences) grounded and stable.

在体式练习里，我们可以借助下行风，在体式中找到稳定。正是这股力量，帮我们沿双腿向下扎根、与大地牢牢相连，为平衡体式提供稳定。而当我们稳稳地、扎根地进入这些有挑战的体式（或人生处境）时，这份稳定又会反映成意识的稳定。

When we work with the apana vayu in relation to the three main channels, it is the reversal of this wind that ignites the tummo, or spiritual fire, at the navel. This wind is then pulled upwards along the sushumna, bringing on realizations. Perhaps the most famous yoga pose to facilitate this is called mahamudrasana, or the Great Seal. This pose is generally held for long periods of time, as the practitioner holds the pose and locks or seals their mind on their highest understanding of emptiness. In this way we are using both an inner and an outer method to bring this wind up and into the central channel.

当我们把下行风和三条主脉联系起来练时，正是这个风息的「逆转」，点燃了肚脐处的 tummo，也就是「精神之火」。接着这股风息沿着中脉（sushumna）被往上牵引，带来证悟。也许最有名、能帮上忙的一个瑜伽体式，就叫 mahamudrasana，「大锁合式」。这个体式通常保持很长时间——练习者一边维持体式，一边把意识锁定、封印在他对空性的最高理解上。这样一来，我们就同时用了内在和外在两种方法，把这股风息带上来、送进中脉。

As always, the experience of these winds is a personal exploration. We have specific poses in yoga to get us to feel these winds. But for some reason, this is the vayu I feel the most — and it isn't in meditation or yoga. We can work to feel these things in the day. And the goal is to connect them to the negative emotions. Can I relate a body sensation to my emotions, and then use my body and my yoga practice to change my emotions? It's subtle. It's not easy. But to think: where in my body do I feel this emotion? What does it feel like? Can I bring some awareness to the emotion through the body, and then use the body as a way to help me deal with it?

一如既往，对这些风息的体验，是一件很个人的探索。瑜伽里有专门的体式，帮我们感受这些风息。但不知为什么，这是我感受最强的一个风息——而且不是在静思或瑜伽里。我们可以练习在日常生活里去感受这些东西。而目标，是把它们跟负面情绪连起来。我能不能把一个身体的感觉，和我的情绪联系起来，然后用我的身体、我的瑜伽练习，去改变我的情绪？这很微妙，不容易。但去想一想：我在身体的哪个地方感受到这个情绪？它是什么感觉？我能不能透过身体，对这个情绪带来一点觉知，然后把身体当成一个途径，帮我去处理它？

Then, what if we looked at the energy behind the emotion? Energetically, is nervousness all that different from excitement, if we strip the thoughts away?

然后再想：如果我们去看情绪背后的那股能量呢？从能量的角度，如果把念头都拿掉，紧张和兴奋，真的有那么不一样吗？

平衡风 · 遍行风（段 7）

The fourth wind is called samana vayu, meaning the equal or balancing wind. It's located in the area of the abdomen, centered at the navel, or manipura chakra. This wind helps in the distillation of nutrients from food, and in distributing them throughout the body.

第四个风息叫 samana 风息，也就是「平衡风」。它位于腹部一带，中心在肚脐，也就是脐轮（manipura）。这个风息帮我们从食物里提炼出养分，再把养分分送到全身。

There are many poses that directly work on stimulating this area of the body and help move this wind. One of these is Boat Pose, or navasana. Another is a very famous pose called the upward flying lock, or uddiyana bandha. We do this pose in a more advanced way in the samana vayu section of the LN2 asana series, but we should be engaging this energetic lock throughout the whole asana experience, as it helps with both the samana and apana vayu.

有很多体式会直接刺激身体的这个区域，帮助移动这个风息。其中一个是「船式」（navasana）。另一个是很有名的体式，叫「上升飞锁」，也就是 uddiyana bandha（腹锁）。在 LN2 体式序列的「平衡风」那一段，我们会用更进阶的方式来做这个体式；但其实，在整个体式练习的过程中，我们都应该一直保持这个能量锁，因为它对平衡风和下行风都有帮助。

Poses — sucking in the stomach, belly dance. Feel it.

体式——收腹、肚皮舞。去感受它。

Lastly, we have vyana vayu.

最后，是 vyana 风息（遍行风）。

Vyana vayu is the pervasive wind, and it's so called because it's located throughout the body. It functions to govern the flow of all other winds to whatever place they're needed.

Vyana 风息就是「遍行风」，之所以这样叫，是因为它遍布全身。它的功能，是主管其他所有风息的流动——把它们送到任何需要它们的地方。

In the Lady Niguma 2 series, we work with the all-pervasive wind both at the very beginning of the series and at the very end. Although this wind is said to be pervasive, it has its foundation at the center of the forehead — the ajnya chakra, or "third eye."

在妮古玛二部的系列里，我们在整个系列的最开头、和最结尾，都会练这个遍行风。虽然说这个风息是遍布全身的，但它的根基，是在眉心的位置——也就是眉心轮（ajnya），或者说「第三眼」。

When this wind is out of balance, it's easy to feel scattered, or to have disjointed, fluctuating, and rambling thoughts. Also, poor circulation, impaired nerve stimulation, and skin disorders can be related to a disturbed vyana vayu.

当这个风息失衡时，我们很容易觉得散乱，或者念头断断续续、起伏不定、东拉西扯。另外，循环不良、神经传导受损、皮肤方面的毛病，也可能跟遍行风被扰乱有关。

To counteract these, we can work to strengthen the vyana vayu with the prescribed asanas, such as Circling the Winds or Throwing the Lasso. These are meant to increase the flow of the wind and circulation. Whereas at the end of the series, we work with poses that center around the head, and shavasana, to re-center this wind and to absorb the benefits of practice.

要化解这些，我们可以用指定的体式来强化遍行风，比如「风息循环」或「套索式」。这些体式是用来增加风息的流动和循环的。而到了系列的最后，我们会做一些以头部为中心的体式，还有「摊尸式」，让这个风息重新归位，并把练习的益处吸收进来。

This is the introduction to the winds.

这就是对这些风息的介绍。

复习 · 收尾 · 作业（段 8）

Prana vayu. Heart and arms. Life wind. Breath.

生命风。心和手臂。生命之风。呼吸。

Udana vayu. Throat. Upward clearing. Speech. Burping.

上行风。喉咙。向上清除。说话。打嗝。

Apana vayu. Pelvic floor. Downward clearing. Pooping.

下行风。骨盆底。向下清除。排便。

Samana vayu. Abdomen. Equal. Digestion.

平衡风。腹部。平衡。消化。

Vyana vayu. Pervasive. Circulation.

遍行风。遍布全身。循环。

So the goal is to get to know these winds. To make friends with them. When we burp, we can think — oh, udana vayu. When our tummy rumbles, we can think samana. When we feel ungrounded, we can think vyana vayu.

所以目标是去认识这些风息，跟它们做朋友。打嗝的时候，我们可以想——喔，上行风。肚子咕噜叫的时候，可以想到平衡风。觉得不扎根的时候，可以想到遍行风。

And when we go through the asana series, we try to identify and focus on each wind as we work with the specific poses. You will see the poses are grouped with the wind. And they again go bottom up by chakra.

而当我们走一遍体式序列时，随着做每一个特定的体式，我们试着去辨认、去专注在对应的那个风息上。你会看到，体式是按风息分组的。而且它们又是依脉轮、由下往上排的。

We have developed new hand movements to go with this, as a reminder.

我们还设计了新的手部动作来配合，当作一种提醒。

As we try to feel these winds in the asanas, in the day, we can start to examine them like a scientist, and see how they affect our emotional states. Because, as we know, the winds and the thoughts ride together as one. And this will be the subject for our next long class — the winds and their respective negative emotions.

当我们试着在体式里、在日常里去感受这些风息时，我们可以开始像科学家一样去观察它们，看看它们怎么影响我们的情绪状态。因为我们知道，风息和念头，是一体一起行进的。这也正是我们下一堂长课的主题——五种风息，和它们各自对应的负面情绪。
作业

We invite you to: Choose 1 of the 5 yogis. Make a drawing, use AI, or find an image that would represent your future you as that yogi. Dedicate the seeds. Enjoy and have fun!

我们邀请你：从五位瑜伽士里选一位。画一张画、用 AI、或找一张图，来代表「未来的你」作为那位瑜伽士的样子。回向种子。好好享受，玩得开心！

术语速查（全稿高风险）

EN	锁定中文	别用
meditation / meditate	静思	冥想／静坐
mind	意识	心／内心
emptiness	空性	—
bliss	大乐	喜乐
diamond	钻石	金刚
lung（能量失衡义）	风息紊乱	能量失衡
Mirror-like Wisdom	如镜的智慧	大圆镜智
Yogi of Appearances	显现能者	—
ignorance	愚昧	无明
central / side channel	中脉／侧脉	—
Great Seal / Mahamudrasana	大锁合式	大手印
tummo / spiritual fire	精神之火	—
Snare of Hungkara	胡安卡拉圈套式	—
Circling the Winds	风息循环	—
Throwing the Lasso	套索式〔待 Sharon 定：索/锁〕	抛套索
counteract	化解／解法	对治
Triumph of the Winds	御风而胜	—
lung sem jukpa chikpa	气念相随	—
dedicate the seeds	回向种子	—
Rainbow Warrior	彩虹勇士	彩虹战士