奎亚简介

I have recognized, with the blessing of my Master, that it is possible to be healthy, to be happy, and to be holy while living in this society; but you must have energy so that your dead computer may live and pass on the signal to you and compute all that you want to do in this society. We call this energy, in the old science, the kundalini, which has been blocked in the Mooladhara, the lowest of all chakras or lotuses.

蒙我上师的加持，我认识到：生活在这个社会中，人是可以健康、快乐而神圣的；但你必须拥有能量，好让你那台死寂的电脑重新运转，把信号传递给你，运算你在这个社会中想做的一切。在古老的科学中，我们把这种能量称为昆达里尼（kundalini），它被封锁在 Mooladhara——所有脉轮（或称莲花）中最低的一个。

These are all imaginary things. Great big books have been written on them and these books also misled me for many years. Still I learned about it, and all these chakras (or circles as we call them in English), have put us in so many circles that we do not come out of it and we reach nowhere. There is a way we should set our computer to be in direct contact with Him, the Biggest Computer, and all things must then work automatically. That cannot work until the Kundalini, the spiritual nerve, breaks through the blockage at the Mooladhara, and thus, travels up and reaches the stage so that you may have Superconsciousness in Consciousness.

这些都是想象中的概念。人们写了许多大部头的书来讲它们，这些书也曾误导我多年。不过我还是了解了它：所有这些脉轮（英语中我们叫它们圆圈）把我们绕进一个又一个圈子里，让我们走不出来，哪里也到不了。其实有一种方法，可以让我们把自己的电脑设定为与祂——那台最大的电脑——直接连接，然后一切都会自动运转。但在昆达里尼——这条灵性的神经——突破 Mooladhara 处的封锁并向上运行之前，这是做不到的；一旦到达那个阶段，你就能在意识之中拥有超意识。

You must generate the pressure of the praana and mix it with the apaana, and thus, when the two join together, you generate heat in the praanic center. With this heat of the praana, you put a pressure or charge on the Kundalini, the soul nerve, which is coiled in three and a half circles ("kundal" means "the curl of the hair of the beloved," it does not mean snake or serpent) on Mooladhara. This will awaken it so that it may pierce through the imaginary chakras and pass ultimately through Jalandhara Bandha (neck lock—the final blockage in the spine before the energy reaches the head).

你必须产生普拉那（praana，生命之气）的压力，并把它与阿帕那（apaana，排泄之气）混合；当两者结合时，你就在普拉那中心产生热量。用这普拉那的热量，你对昆达里尼——灵魂的神经——施加压力或充电。它以三圈半的形态盘绕在 Mooladhara 上（“kundal”意为“挚爱者发丝的卷曲”，并不是蛇的意思）。这会唤醒它，使它穿透那些想象中的脉轮，最终穿过 Jalandhara Bandha（颈锁——能量到达头部之前脊柱上的最后一道封锁）。

Now, let me define a few terms. Praana is the life forte of the atom. Apaana is elimination or the eliminating force. These are two forces, positive and negative, in us which are governed by pingala and ida; that is, right and left. When we join these two energies under the power and the science of Kundalini Yoga, we mix the praana with the apaana and, under that pressure, bring the Kundalini up. When it passes through the central nerve or shushmuna, it reaches the higher chakras or lotuses, and thus man can easily look into the future. His psychic power becomes activated. He can know his total surroundings and he is a blessed being.

现在让我定义几个术语。普拉那（praana）是原子的生命力，阿帕那（apaana）是排泄之力。这是我们体内的两种力量，一正一负，分别由右脉（pingala）和左脉（ida）掌管。当我们运用昆达里尼瑜伽的力量与科学把这两种能量结合起来，把普拉那与阿帕那混合，并在那种压力下把昆达里尼向上提升，它便穿过中央神经——中脉（shushmuna）——到达更高的脉轮或莲花。于是人便能轻易地看见未来，他的灵能力量被激活，能知晓周遭的一切，他成为蒙受祝福的存在。

After one inhales the praana deep (down to the Navel Point) and pulls the apaana with the root lock (up to the Navel Point), praana and apaana mix at the Navel Center. This is known as Nabhi Chakra at the fourth vertebra. Heat is felt during the Kundalini awakening and that heat is the filament of the shushmuna or central spinal channel being lit by the joining of praana and apaana. Below the Nabhi Chakra, the energy leaves the navel and goes to the rectum (or lower center) and then it rises. This is called Reserve Channels. It relates to your Astral Body.

当人把普拉那深深吸入（下至丹田点），并借助根锁把阿帕那向上提（提至丹田点），普拉那与阿帕那便在丹田中心汇合。这就是位于第四节脊椎的 Nabhi Chakra（脐轮）。昆达里尼觉醒时会感觉到热，那热量正是普拉那与阿帕那汇合时点亮中脉（即脊柱中央通道）灯丝的光。在 Nabhi Chakra 以下，能量离开丹田，走向直肠（即下中心），然后再上升，这被称为储备通道，与你的星光体（Astral Body）相关。

Then, there are six more chakras through which the Kundalini must rise—and it will happen all at once. Once you have raised it, that's it. The hardest job is to keep it up, to keep the channels clean and clear.

接下来，昆达里尼还必须穿过另外六个脉轮——而且会在一瞬间同时发生。一旦你把它提升上来，就成了。最难的是保持它在那里，保持通道干净通畅。

From the rectum to the vocal cord is known as the silver cord. From the neck to the top of the head is the passage. From the third eye to the pineal gland is the gold cord. To make the energy rise in these cords and passages, you must apply hydraulic locks. You must put a pressure. You live in California? You know how we take the oil out of the ground? Put a pressure and the oil will come out. Your spine is a staircase of energy. 1) Mool Bandh brings apaana, eliminating force, to the navel a fourth vertebra, the central seat of the Kundalini. 2) Diaphragm Lock takes it to the neck. 3) Neck Lock takes it up all the rest of the way.

从直肠到声带这一段被称为银索，从颈部到头顶是通道，从第三眼到松果体是金索。要让能量在这些索与通道中上升，你必须施加水压式的锁，必须施加压力。你住在加州吗？你知道我们怎样从地下采油吗？施加压力，油就出来了。你的脊柱就是一座能量的阶梯：1）根锁（Mool Bandh）把阿帕那——排泄之力——带到丹田，即第四节脊椎，昆达里尼的中心座位；2）横膈膜锁把它带到颈部；3）颈锁把它送完全程。

The pineal gland or seat of the soul, does not work when the tenth gate (top of the head) is sealed, but if the pineal will secrete (when the Kundalini heat comes), your pituitary will act as radar, keeping the mind from negativity.

松果体——灵魂的宝座——在第十道门（头顶）封闭时是不工作的；但如果松果体分泌（当昆达里尼的热量到来时），你的脑垂体就会像雷达一样运作，使心智远离消极。

Yes, Kundalini is known as the nerve of the soul. This is to be awakened. Your soul is to be awakened. When soul gets awakened, there remains nothing. What else?

是的，昆达里尼被称为灵魂的神经，它就是要被唤醒的。你的灵魂就是要被唤醒的。当灵魂觉醒，便再无他物。还需要什么呢？

In the practical reality, these chakras are imaginary and nothing else. This Kundalini is just a Kundalini and nothing else. It is not very important. These praanas and apaanas are just there. Everything is set in us. We lack nothing. We use these terms simply to make the process clear so we can get on with it. It is very simple. After getting myself into the darkness for years together, I found that if I would have known on the first day that it was so easy, I could have saved myself a lot of hassle. When I found out that the Kundalini really can come up like this, I was astonished. It was a surprise to me. I said. "That's all there is to the Kundalini?" and my Master said, "Yes."

在实际层面，这些脉轮只是想象中的概念，仅此而已；这个昆达里尼也只是昆达里尼，仅此而已，并没有那么重要；这些普拉那和阿帕那本来就在那里。一切都已安放在我们之内，我们什么也不缺。我们使用这些术语，只是为了让这个过程清楚明了，好让我们继续走下去。其实很简单。在自己摸索了多年之后，我发现：如果我第一天就知道它这么容易，就能省去许多麻烦。当我发现昆达里尼真的可以这样升起时，我非常惊讶。我说：“昆达里尼就这么多？”我的上师说：“是的。”

Prepare for your practice by lining up all the elements that will elevate your experience: natural fiber clothing and head covering (cotton or linen), preferably white to increase your auric body; natural fiber mat, either cotton or wool; traditionally a sheep skin or other animal skin is used. If you have to use a rubber or petroleum-based mat, cover the surface with a cotton or wool blanket to protect and support your electromagnetic field. Clean air and fresh water also helps support your practice.

练习前，把能提升体验的各项要素准备好：天然纤维的衣服和头巾（棉或麻），最好是白色，以增强你的光环体；天然纤维的垫子，棉质或羊毛均可，传统上使用羊皮或其他兽皮。如果你只能用橡胶或石油基的垫子，请在表面铺上棉或羊毛毯，以保护和支持你的电磁场。洁净的空气和干净的水也有助于支持你的练习。

Studying the science of Kundalini Yoga with a KRI certified teacher can enhance your experience and deepen your understanding of kriya, mantra, breath and posture. Find a teacher in your area at the International Kundalini Yoga Teachers Alliance. If you are interested in becoming a teacher of Kundalini Yoga as taught by Yogi Bhajan®, go to Kundalini Research Institute for more information. Aquarian Teacher Trainings take place year-round all over the world!

跟随 KRI 认证教师学习昆达里尼瑜伽科学，可以提升你的体验，加深你对奎亚、曼陀罗、呼吸和体式的理解。你可以在国际昆达里尼瑜伽教师联盟（IKYTA）找到你所在地区的教师。如果你有兴趣成为 Yogi Bhajan® 所教授的昆达里尼瑜伽教师，请前往昆达里尼研究院（KRI）了解更多信息。宝瓶座教师培训全年在世界各地举办！

Kundalini Yoga incorporates profound praanayams throughout its practice. Understanding and mastering the breath is an important part of successfully practicing any Kundalini Yoga kriya. We have provided the descriptions of three of the most basic praanayams in the practice of Kundalini Yoga but as you work through the meditations and kriyas in this manual, please read the instructions for the breath carefully.

昆达里尼瑜伽在整个练习中融入了深奥的调息法（praanayam）。理解并掌握呼吸，是成功练习任何昆达里尼瑜伽奎亚的重要部分。我们提供了昆达里尼瑜伽练习中三种最基本的调息法说明；当你修习本馆中的冥想和奎亚时，请仔细阅读关于呼吸的指示。

To take a full yogic breath, inhale by first relaxing the abdomen and allow it to expand. Next expand the chest and finally the collarbones. As you exhale, let the collar bones and chest relax first, then pull the abdomen in completely. The diaphragm drops down to expand the lungs on the inhale and contracts up to expel the air on the exhale. As you inhale feel the back area of the lower ribs relax and expand. On the exhale be sure to keep the spine erect and steady.

做完整的瑜伽式呼吸：吸气时先放松腹部，让它扩张；接着扩张胸腔，最后是锁骨。呼气时先让锁骨和胸腔放松，然后把腹部完全内收。吸气时横膈膜下降以扩张肺部，呼气时横膈膜上收以排出空气。吸气时，感受下肋骨后侧区域的放松与扩张；呼气时，务必保持脊柱直立稳定。

This breath is used consistently throughout Kundalini Yoga kriyas. It is very important that Breath of Fire be practiced and mastered. In Breath of Fire, the focus of the energy is at the solar plexus and navel point. The breath is fairly rapid (approximately 1-2 breaths per second), continuous and powerful with no pause between the inhale and exhale. This is a very balanced breath with no emphasis on either the exhale or the inhale, but rather equal power given to both.

这种呼吸贯穿昆达里尼瑜伽的各个奎亚。练习并掌握火呼吸非常重要。在火呼吸中，能量的焦点在太阳神经丛和丹田点。呼吸相当快速（约每秒 1–2 次），连续而有力，吸与呼之间没有停顿。这是一种非常平衡的呼吸，不偏重呼气或吸气，而是两者力量相等。

Breath of Fire is a cleansing breath, renewing the blood and releasing old toxins from the lungs, mucous lining, blood vessels, and cells. It is a powerful way to adjust your autonomic nervous system and get rid of stress. Regular practice expands the lungs quickly.

火呼吸是一种洁净的呼吸：更新血液，把陈旧的毒素从肺、黏膜、血管和细胞中释放出来。它是调整自主神经系统、摆脱压力的有力方法。经常练习能迅速扩展肺活量。

Cannon Breath is a powerful continuous and equal inhalation and exhalation through the mouth, similar to Breath of Fire, but through rounded lips instead of through the nose. Very cleansing, this breath is invigorating, energizing and rejuvenating.

炮筒式呼吸是通过口进行的强有力、连续而均等的吸气与呼气，与火呼吸相似，但嘴唇收圆而不是用鼻。它的洁净力很强，使人振奋、充满活力、恢复青春。

To consolidate the energy at the end of a kriya, many will call for a Cannon Fire exhale, which means we suspend the breath on the inhale and then use a single strong exhale through the mouth like a Cannon.

为了在奎亚结束时巩固能量，许多奎亚会要求做一次炮筒式呼气：吸气后悬住呼吸，然后像大炮一样用口做一次有力的呼气。

Bandhas or locks are used frequently in Kundalini Yoga. Combinations of muscle contractions, each lock has the function of changing blood circulation, nerve pressure, and the flow of cerebral spinal fluid. They also direct the flow of psychic energy, praana, into the main energy channels that relate to raising the Kundalini energy. They concentrate the body's energy for use in consciousness and self-healing. There are three important locks: jalandhar bandh, uddiyana bandh, and moolbandh. When all three locks are applied simultaneously, it is called mahabandh, the Great Lock.

班达（即身锁）在昆达里尼瑜伽中经常使用。每个锁都是肌肉收缩的组合，具有改变血液循环、神经压力和脑脊液流动的功能。它们还把灵性能量——普拉那——引导到与提升昆达里尼能量相关的主要能量通道中，把身体的能量集中起来，用于觉知与自我疗愈。有三个重要的锁：jalandhar bandh（颈锁）、uddiyana bandh（横膈膜锁）和 moolbandh（根锁）。三个锁同时应用时，称为 mahabandh——大锁。

The most basic lock used in Kundalini Yoga is jalandhar bandh, the neck lock. This lock is practiced by gently stretching the back of the neck straight and pulling the chin toward the back of the neck. Lift the chest and sternum and keep the muscles of the neck and throat and face relaxed.

昆达里尼瑜伽中最基本的锁是 jalandhar bandh——颈锁。做法是轻轻把颈后伸直，把下巴向后拉向颈部；抬起胸腔和胸骨，保持颈部、喉部和面部的肌肉放松。

Applied by lifting the diaphragm up high into the thorax and pulling the upper abdominal muscles back toward the spine, uddiyana bandh gently massages the intestines and the heart muscle. The spine should be straight and it is most often applied on the exhale. When applied forcefully on the inhale, it can create pressure in the eyes and the heart.

横膈膜锁的做法是：把横膈膜高高提入胸腔，并把上腹部肌肉向后拉向脊柱，它能轻柔地按摩肠道和心肌。脊柱应保持挺直，这个锁最常在呼气时应用；如果在吸气时用力应用，会在眼睛和心脏产生压力。

The Root Lock is the most commonly applied lock but also the most complex. It coordinates and combines the energy of the rectum, sex organs, and navel point.

根锁是最常应用的锁，但也是最复杂的。它协调并结合直肠、性器官和丹田点的能量。

Mool is the root, base, or source. The first part of the moolbandh is to contract the anal sphincter and draw it in and up. Then draw up the sex organ so the urethral tract is contracted. Finally, pull in the navel point by drawing back the lower abdomen towards the spine so the rectum and sex organs are drawn up toward the navel point.

Mool 意为根、基础或源头。根锁的第一步是收缩肛门括约肌，把它向内向上提；然后上提性器官，使尿道收缩；最后，把下腹部向后拉向脊柱，收进丹田点，使直肠和性器官被向上提向丹田点。

Gurbani is a sophisticated sound system with guidelines for consonant sounds and other rules of the language that are best conveyed through a direct student-teacher relationship. Further guidelines regarding pronunciation are available at Kundalini Research Institute.

Gurbani 是一套精密的音声系统，关于辅音发音和这门语言的其他规则，最好通过师生之间的直接传授来传达。更多发音指南可在昆达里尼研究院（KRI）获取。元音对照：a 如 hut 中的音；aa 如 mom；u 如 put；oo 如 pool；i 如 fin；ee 如 feet；ai 如 let；ay 如 hay；r 用舌尖轻弹上腭。

The practice of Kundalini Yoga as taught by Yogi Bhajan® always begins with tuning-in. This simple practice of chanting the Adi Mantra 3-5 times aligns your mind, your spirit and your body to become alert and assert your will so that your practice will fulfill its intention. It's a simple bowing to your Higher Self and an alignment with the teacher within. The mantra may be simple but it links you to a Golden Chain of teachers, an entire body of consciousness that guides and protects your practice: Ong Namo Guroo Dayv Namo, which means, I bow to the Infinite, I bow to the Teacher within.

Yogi Bhajan® 所教授的昆达里尼瑜伽练习总是以调频（tuning-in）开始。这个简单的练习——唱诵阿迪曼陀罗（Adi Mantra）3–5 遍——让你的心智、灵性和身体校准一致，保持警觉并确立你的意愿，使你的练习达成其目的。它是向你的更高自我致意，与内在的教师校准。这个曼陀罗虽然简单，却把你连接到一条黄金教师链——一整套指引和保护你练习的意识体：Ong Namo Guroo Dayv Namo，意思是：我向无限鞠躬，我向内在的教师鞠躬。

Another tradition within Kundalini Yoga as taught by Yogi Bhajan® is a simple blessing known as The Long Time Sun Shine song. Sung or simply recited at the end of your practice, it allows you to dedicate your practice to all those who've preserved and delivered these teachings so that you might have the experience of your Self. It is a simple prayer to bless yourself and others. It completes the practice and allows your entire discipline to become a prayer, in service to the good of all.

Yogi Bhajan® 所教授的昆达里尼瑜伽还有另一个传统：一首简单的祝福歌，名为《May the Long Time Sun Shine Upon You》。在练习结束时唱诵或念诵它，让你把练习奉献给所有保存并传递这些教导的人，正因他们，你才得以体验你的真我。这是一个祝福自己和他人的简单祈祷。它使练习圆满，让你的整个修炼化为祈祷，服务于一切众生的福祉。