Stangding asanas
站立体式
Standing asanas are the powerfully grounding foundation for all the other asanas.
站立体式是所有其他体式的强大根基。
Standing on the feet, we begin to experience how astable foundation creates support up through our legs, pelvis,spine, arms and head. We also discover that a stable foundation is resilient,beginning with the activation of padabandha in the feet. Blending sthira and sukham in the standing asanas, we begin to find samasthihi (equal standing), which invokes an attitude and awareness of equanimity as they feel the connection of body, breath, mind and spirit.
双脚站立，我们开始体验怎样通过腿、骨盆、脊柱、手臂和头从下到上建立一个稳定的根基。当我们开始积极启动足底气锁时，会发现这个稳固的根基是有回弹力的。一旦于站立体式中兼顾到稳定和舒适，我们就寻找到了山式的感觉（双脚承重均匀），它引导我们进入并觉知到深度的平静，感受到身体、呼吸、意识和精神的连接。
In deepening this sense of equanimity, we develop an embodied awareness of how the lightness of being depend on being grounded, allowing us to move in our yoga practice and daily life with greater ease and joy.
通过加深这种平静，我们能够具体地感受到根基带来的轻盈感，这种轻盈感使得我们的瑜伽练习和日常生活更为舒适和愉悦。
teaching standing asanas
站立体式教学
In teaching standing asanas, start with samasthihi. Instruct from the ground up, as follows:
教授站立体式时，我们从山式起始。从根基向上，口令如下：
Feet andAnkles
脚与踝
Give instructions for padabandha and teach the importance of balancing the weight equally between the front, back, inside and outside of each foot.
给出足底气锁的口令，强调体重均衡分布于脚的前、后两侧和内、外两侧的重要性。
Leg andPelvis
腿和骨盆
With pada bandha active,instruct the contractionofthe quadriceps along with the slight internal rotation of the femurs whilepressing the femurs back, emphasizing how the internal rotation eases discovery of pelvis neutrality while broadening the space between the sitting bones.
随着足底气锁的启动，指导学员大腿向后推，并稍内旋，收紧股四头肌。大腿内旋会更容易找到骨盆中立的感觉，同时增加了坐骨间的空间。
Note that most studentstend to tilt their pelvis anteriorly, which compresses the lower back and canlead to disk problems. A practice of opening and strengtheningof the hip flexors, hip extensors and abdominal core will help students moveinto stable pelvic neutrality.
注意，大多数学员容易骨盆前倾，从而压迫下背部，导致腰椎间盘问题。打开和加强髋屈肌、臀伸肌和腹部核心的体式练习，会有助于学员进入稳定的骨盆中立。
Guide students intofeeling the connection between pada bandha and mula bandha, encouraging them to maintain mula bandha throughout their asana practice.
引导学员感受足底气锁和根锁的连接，鼓励他们在体式练习的全程中保持根锁的启动。
The Spineand Torso
脊柱和躯干
With pelvic neutrality,the spine will come into its natural curvature (neutral extension) in most students,unless there is significant muscular imbalance or a pathological condition suchas scoliosis or kyphosis.
骨盆中立后，多数学员的脊柱会呈现自然生理弯曲（中正地延展），除非有十分明显的肌肉不平衡，或类似脊柱侧弯、驼背这类的病症。
Guide students into the light abdominal engagement that occurs naturally with complete exhalations,emphasizing how this helps to stabilize and lengthen the lumbar spine. The belly should be supple and stable.
引导学员通过完全的呼气达到轻微的腹部内收，强调如何经由腹部内收来帮助腰椎稳定和伸展。同时，应保持腹部的柔软稳定。
Cue the further lengthening of the spine by encouraging lifting the lower rim of the ribs up and away from the upper rim of the pelvis while allowing the floating ribs to soften naturally into the body.
鼓励学员上提肋骨下缘，使之远离骨盆上缘，从而进一步伸展脊柱。但不要突出肋骨，让肋骨自然、柔软地回收到身体里。
The shoulder and Heart Center
肩膀和心轮
Cue students to lift and broaden the sternum from inside while allowing the shoulder blades to draw lightly and against the back ribs, further accentuating an expansive heart center while stabilizing the shoulders and creating ease in the neck.
引导学员从内提升胸骨使之变宽，同时肩胛骨内收，进一步强调心轮处的扩展、稳定肩膀，使颈部舒适放松。
Instruct the broadening ofthe collar bones by first lifting the shoulders towards the ears, then drawing them back and down without losing the alignment in the lower- and mid-thoracic areas of the spine.
指引学员肩部上提靠近耳朵，然后向下向后落下，从而延展锁骨，同时不要丢失胸骨中下段的顺位。
Neck and Head
颈部和头
Refine the positioning of the neck and head by instructing students to feel the positioning of their ears in line with their shoulders, then to draw the chin very slightly forward and down, lengthening the back of the neck while lifting through the throat.
引导学员感受两耳与肩部在一条直线上，微调颈部和头，达到顺位。然后下颌微微向前再向后收，喉部上提，颈部后侧得以延展。
Finally, cue opening the crown of the head to the sky.
最后，引导向空中打开顶轮。
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