八支串联瑜伽目录：基本要素1. Ujjayi Pranayama (= breathing) 胜利呼吸法2. Bandha能量收束法3. Drishti凝视法4. V inyasa串联动作5. Asana体位法Ashtanga Mantra (Opening Invocation)Mangala Mantra (Closing Invocation吉祥祈祷梵咒)Surya Namaskara A拜日式ASurya Namaskara B拜日式BStanding Sequence立姿基本六式1. Padangusthasana（抓脚趾前弯式／鸵鸟式）2. Padahastasana（脚踏手掌前弯式／手碰脚前曲伸展式）3. Utthita Trikonasana（三角式／三角伸展式）和Paravritta Trikonasana（反三角式／三角转动式）4. Utthita Parsvakonasana（侧弓三角式／侧角伸展式）和Paravritta Parsvakonasana（反侧弓三角式／侧角转动式）5. Prasarita Padattanasana A（展腿式I／双角式A/叭喇狗A式）Prasarita Padattanasana B（展腿式II／双角式B/叭喇狗B式）Prasarita Padattanasana C（展腿式III／双角式C/叭喇狗C式）Prasarita Padattanasana D（展腿式IV／双角式D/叭喇狗D式）6. Parsvottanasana（展胸式／侧前伸展式/单腿前曲加强背部伸展式）Primary Series第一级UTTHITA HASTA PADANGUSTHASANA手抓脚趾单腿站立伸展式／UTTHITA PARSV ASAHITAARDHA BADDHA PADMOTTANASANA半莲花单腿加强背部伸展式／半莲花加强前曲伸展式UTKA TASANA幻椅式VIRABHADRASANA A/B战士式PASCHIMA TTANASANA A双腿坐式前曲加强背部伸展式APASCHIMA TTANASANA B双腿坐式前曲加强背部伸展式BPASCHIMA TTANASANA C双腿坐式前曲加强背部伸展式CPASCHIMA TTANASANA D双腿坐式前曲加强背部伸展式DAPURV A TTANASANA反台式／后仰支架式ARDHA BADDHA PADMA PASHIMA TTANASANA半莲花坐单腿加强背部伸展式TRIANG MUKHA EKA PADA PASHIMA TTANASANA半英雄坐单腿加强背部伸展式JANU SIRSASANA A头碰膝单腿加强背部伸展式AJANU SIRSASANA B头碰膝单腿加强背部伸展式BJANU SIRSASANA C头碰膝单腿加强背部伸展式CMARICHY ASANA A圣哲玛里琪AMARICHY ASANA B圣哲玛里琪BMARICHY ASANA C圣哲玛里琪CMARICHY ASANA D圣哲玛里琪DNA V ASANA船式BHUJAPIDASANA脚交叉双臂支撑式KURMASANA/SUPTA KURMASANA龟式／卧龟式GARBHA PINDASANA子宫胎儿式KUKKUTASANA公鸡式BADDHA KONASANA A/B束角A, B式UPA VISTHA KONASANA A/B坐角A, B式SUPTA KONASANA睡角式／卧束角式SUPTA PADANGUSTHASANA/SUPTA PARSV ASAHITA平躺地面手拉脚趾式UBHAY A PADANGUSTHASANA双手拉脚趾伸展式URDV A MUKHA PASCHIMA TTANASANA脸朝上加强伸展式SETU BANDHASANA桥式URDHV A DHANURASANA轮式／弓式PASCHIMA TTANASANA双腿坐式前曲加强背部伸展式Finishing Sequence完成式SALAMBA SARV ANGASANA肩倒立式HALASANA犁式KARNA PIDASANA弯曲双腿犁式/耳朵式URDHV A PADMASANA手托莲花肩倒立／上莲花肩倒立式PINDASANA手抱莲花肩倒立／胎儿式MA TSY ASANA莲花鱼式／鱼式UTTANA PADASANA完全鱼式／双腿伸展式SIRSASANA头肘倒立式BADDHA PADMASANA/YOGA MUDRA手拉脚趾莲花前曲伸展式／捆绑莲花前曲伸展式／闭莲式PADMASANA莲花坐立式UTPLUTHIH支撑上提莲花式MANGALA MANTRA吉祥祈祷梵咒SA V ASANA摊尸式／仰卧式三大基石Ujjayi, Bandha and Drishtis make the foundation of Ashtanga Vinyasa Y oga胜利呼吸法，能量收束法，凝视法：“八支串联瑜伽”的三大基石Before you start your Ashtanga Y oga practice there is one very important point to mention: Ashtanga Vinyasa Y oga is not hindu aerobics! A healthy, powerful and beautiful body is merely an unimportant side effect of Ashtanga Y oga.在开始“八支串联瑜伽”练习之前，有一个非常要紧的重点要注意：它并非印度式的有氧运动！那种健康，有力而美丽的身材，只不过是小副产品罢了。
There are some fundamental techniques in the Ashtanga Y oga system which transform a physical exercise into a spiritual practice. Tools which can help you enter a mystic world in which Prana, the universal energy, can be felt and directed consciously.在“八支串联瑜伽”体系里头，有一些基本技巧可以把体育锻炼转换成灵性的操练。
帮你进入能有意识的觉知及导引生命能（普拉纳，宇宙能量）的神秘世界。
These subtle techniques are much more important than the powerful body workout. Y oga is what you can't see!这些精细的技巧，比那些练健美的还更重要。
练这些看不见的才算是瑜伽！This invisible foundation of Ashtanga Y oga is based on the following aspects:而“八支串联瑜伽”中，有下列这些看不见的重点要练：1. Ujjayi Pranayama (= breathing) 胜利呼吸法2. Bandha能量收束法3. Drishti凝视法4. Vinyasa串联动作5. Asana体位法1. Ujjayi Pranayama (= breathing) 胜利呼吸法Ujjayi Pranayama is a special breathing technique. It is a method to get unlimited access to Prana(=universal energy).胜利呼吸法是一独特的呼吸技巧与方法，它接通了无限的生命能（宇宙能量）。
Performing it, heat may be your first sensation.演练此法，最先就可感觉出身体发热。
It's said, that by this breathing, Y ogis can create enough heat to melt snow around them. But this technique also gives you inner energy to master impossible seeming physical efforts.虽据说依这种呼吸术，可以起拙火溶化周遭的冰雪。
但这技巧却也给了你足够内在能量，来应付那些似乎不可能的体能要求。
Doing demanding Y oga positions can bee just seen as an result of an huge amount ofmuscular stamina. But the muscular system gets it s energy for this stamina from Prana and Ujjayi Pranayama gives this Prana to them.作出高难度的瑜伽体位，在在要耗用大量的肌肉精力。
而肌肉系统获取精力所需能量即来自生命能，且胜利呼吸法就能给他们足够的生命能。
Ujjayi breathing means breathing slowly through your nostrils -about 4 to 5 heartbeats in and about 4 to 5 heartbeats out.胜利呼吸法乃透过鼻孔缓慢的呼吸：约四到五个心跳间隔吸气，并约四到五个心跳间隔吐气。
Doing this you create a soft and gentle sound in your throat, just like the waves of an inner ocean floating to the coast Y ou hear the same sound inhaling and exhaling.这样在你喉咙产生低柔温和的声音，就像内在海洋的浪涛拍岸声，随着呼吸起伏着。
Just listen to this rhythm. Y ou can ride on it gently through your entire practice of Ashtanga Y oga.只要倾听这一节奏，你便能沉静地漂浮过整个瑜伽套路。
The Ujjayi Pranayama will become a guide to tell you about the quality of your practice.此法将成为你辨认锻炼品质的最好指标。
A too forceful breathing may point you to a too forceful practice - . a too sleepy and unfocused to an too sleepy and unfocused practice.过于急促地呼吸声，表示做的过于猛烈，反之，过于疲软无力的呼吸声，则表示当时过于涣散了。