關於 kumbhaka ，我們在網路上蒐集到這些相關的討論、資訊與評價

這兩週的練習來到了喉輪，上課時也藉由呼吸法的控制與喉輪的啟動來進入串聯，其中止息練習讓大家有了疑問🤔️瑜珈不是強調練習呼吸的自然與穩定嗎？為何要“憋氣”？

首先.....

止息不是憋氣，而是守住能量。 — 《瑜伽之樹》

心在哪兒，呼吸就在哪兒；呼吸在哪兒，心就在哪兒。
止息是止息了甚麼？止住了呼吸，止住了風息。同時也止住了心，妄念的心。

瑜伽的鍛鍊來看止息，止息（Kumbhaka）有兩種：吸氣後的止息和吐氣後的止息。經由止息以及止息後的呼吸可加強腺體的壓迫、對臟腑有按摩的功能、心也會處於寂靜而安寧的狀態。

《瑜伽經》上說，我們要學著在不干擾身體的情況下導引入息和出息。止息的關鍵是自然。所以當體位法進入靜止而止息狀態時，要保持身體是放鬆、自然不勉強的，心念是單純、專注在當下的狀態，想像你的呼吸管道就像一個柔軟有彈性的寶瓶，止息只是把瓶口輕輕蓋上，而不是用力掐住瓶口，讓止息是自然發生而不是大腦控制的。

融入喉鎖練習時，為了調節流入肺部的空氣，瑜珈練習者會藉由縮回下巴並使其往下移動的方式，局部地封鎖住聲帶隔膜，像啟動某種濾器般的功能，當液體通過胸腔與顱骨之間，可以在此被過濾。因此喉鎖動作溫和擠壓或「榨取」位於喉嚨，呈現蝴蝶形狀的甲狀腺～甲狀腺與顱內線體（腦下垂體與松果體）並列為人體中的主要腺體！

將胸部與下巴拉攏、靠近彼此，可以刺激淋巴管、黏膜及血管，並有助於吸出其中的殘渣與毒素。藉著下顎骨往下收攏，喉輪血管神經叢的甲狀腺、副甲狀腺、舌骨肌、淋巴管等肉質組織也會受到擠壓及沖洗。

喉鎖結合呼吸法收攝進行時，有助於降低血壓並增加副交感神經的活動，因此若是我們能專注在呼吸變化細節時，將發現似乎時空緩慢了下來，對周遭的環境好像啟動新的開關，覺察更加敏銳，除了內在是練習停止妄念紛飛的心，能夠安住於當下外，也因身體在這動作練習中的生理作用幫助自己更加靜定😊

以上部分文字摘自網路融合各種書上的知識整理後回覆，大家是否對止息的練習有更深的理解呢😉

Instagram 帳號在這🤎 🔍 happy_shin_yogi

📸 @wariananda
#yogapractice #breath #kumbhaka #瑜珈詩的碎念 #呼吸 #yogainspiration #lotus

Breath in peace , breath out love ❤️ 😇

呼吸控制法是運用我們天生的智能將注意力集中於呼吸，驅動氣分佈到全身各處。這種強化的訓練包含三種層面：吸氣（Puranas)、呼氣（rechaka)，以及呼與吸之間的空擋（kumbhaka)。藉由改變呼吸和屏息，可以增進體內之氣的本質和動能。透過有技巧地控制，呼吸可以為身體、能量和心靈帶來許多益處。就身體而言，有助於增加血液中的氧氣，增強消化、排泄、循環和呼吸系統。

就能量而言，修習呼吸控制法有助於增強消化、排泄、循環和呼吸系統。就能量而言，修習呼吸控制法有助於使我們體內流動的氣達到平衡、集中、和諧。

當我們的能量不平衡時，氣就會散慢且疲弱，常會造成難以預測且焦躁的情緒，並以無法控制且混亂的狀態流露出來。然而一個修習瑜珈的人，會把「氣」蘊含在身體的中心，他的感情面會很富足，思想也會很清晰。

整合我們的思想和呼吸，我們會體驗能量與心智保持放鬆但清晰的狀態，而這種狀態對身體具有極佳的治療效果。最重要的要素是集中注意力。當我們注意呼吸時，我們便開始集中注意力。同時也提升了冥想的意識，將心智與我們體內的氣連結起來，增強我們對此時此刻的覺知。

以上摘自內觀瑜珈。

最後大休息前的三個坐姿，中間的蓮花坐可以加入呼吸法的練習哦。實際做過真的滿適合的，或是Utpluthih後也可以!
#pranayama

Yoga Mudra/Padmasana/Utpluthi (sped up multiple times). If Sarvangasana and Sirshasana are the Queen 👸🏽 and King 👑respectively, then this is the crown jewel 💎, and many would argue that the whole point of doing such intensive asana practice is to prepare the bodymind for a sitting practice.
Yogamudrasana (if you can get into the full position) is a great pose for feeling the actions of the lower abdomen (as the heels are pressing in here) and the pelvic floor while breathing, as well as stretching the throat.
Then we sit up in Padmasana (or any cross legged position). The good thing about speeding this video up is that it makes the actions of the breath very obvious. What I'm doing here is what I called "Empowered Thoracic Breathing", a term I borrowed from David Coulter's classic book, "Anatomy of Hatha Yoga". Empowered, because in general, shallow Thoracic breathing is associated with the fight or flight response which is not healthy when done continuously. This, however feels amazing and is necessary in order to activate all the bandhas while doing more extensive pranayama practice.
In guided classes we stay for 10 breaths here, but that is more to do with a limited time factor. There's no reason why you cannot stay for 25-50 or more breaths here.
A welcome addition to the practice in recent years has been what Sharath calls, "Anuloma Viloma - though it differs from other traditions". The technique is to inhale 3-5 times through the left nostril and out the right. Then repeat through the right and out the left.
Is this Pranayama? Not according to this tradition. The same is true of the type of breathing used throughout - is it Ujjayi - not by definition in this tradition. It is free Breathing with sound. Is that the same as what all other traditions call Ujjayi? I believe so. Why the difference then? In Ashtanga Ujjayi Pranayama involves kumbhaka (breath retention), something not done during the asana practice as taught by Pattabhi Jois.
As for where this Anuloma Viloma should be done I've seen Sharath do it in different places over the last few years - sometimes after Utpluthi, sometimes before. Tomorrow I'll talk about Utpluthi in more detail.