P1426 (待續)TT Morning Intensive 24-24/Patrick (180min)

今天是晨間練習的最後一天，有點不捨、但也有點如釋重負。還沒進教室，就看到Patrick與一位西塔琴的琴師已經在教室內，我們早到的同學擔心打擾了他們，一直到教室門打開我們才進去，沒想到今天Patrick安排了西塔琴的Live Music伴奏，所以我就選在琴師正前方，好好享受這個難得的經驗。上課前我自己就開始靜坐，突然終於安靜了，Patrick馬上從梵唱開始：
Gayatri mantra (for meditation)
OM BHUR BHUVAT SVAH
TAT SAVITUR VARENYAM
BHARGO DEVASYA DHIMAHI
DHIYO YO NAH PRACODAYAT
Let us meditate on the splendour of the God Savitru (Sun), who will illuminate our understanding
重複21次之後，together Santih, Santih, Santih。

Patrick said our final morning together, we arrive the great終點, Ganesh, the gate keeper, granting us free passage, not completely free, they need much effort, but here we are, at the gateway to the next stage, we have here for a final practice today, and for many of you we start from the road student into the seed of a teacher, we chant the Ganesh, we gratitude he granting us save passage.

Patrick chant:
Vakrtund Mahakaya
Surya Koti Samaprabha
Nirbhignam Kurumedaya
Sarva Karyashu Sarvada

Together
Om Gum Ganapatayei Namaha
Om Gum Ganapatayei Namaha
Om Gum Ganapatayei Namaha
Om Gum Ganapatayei Namaha
重複二次。

Patrick said our effort will fill by deep devotion, we all share the desire to grow the people, to a great yogi, and students, and to be the teachers, Patanjali taught us abhyasa, abhyasa being consistent practices, with devotion, over a long period of time, the embodier of studentship, Hanuman, the great student, the great monkey general, the embodier of the ultimate devotee, sat on our altar all month, showing us the way, his humility and fire, we chant Hanuman, with great emblem, and fire his studentship, his devotion. Om Shri Hanumate Namah跟著Patrick梵唱三次之後, all together 9 rounds.

The tallest murti, the biggest statue, the wonder fire around it, he dragged luxs. He dances at his seat in the front room, the Lord of yoga, we calls great Mt Kailas, his home, Shiva sits in front, for all of us to follow, for Shiva , the great Guru, true the teacher within, Shiva teaches us, how to thought is the Guru, when we chant to Shiva, Om Namasivaya, we chant the great Lord of yoga, remember yoga is awakening, when we chant to Shiva, we are chanting all awakening, we all desire to open up, to allow our life, our heart shine brighter, Shiva, Om Namasivaya, we chant to Shiva with the mantra Om Tryambakam, we chant it 9 times, with great level of honor and gratitude, for how yoga shift our all life, we chant gratitude to Shiva, the great Guru, thank you for offering us this path, may we do our best, to make this path most fully.

Om Tryambakam Yajamahe
Sugandhim Pushti Vardhanam
Urvarukamiva Bandhanan
Mrtyor Mukshiya Ma Mrtat

Om we worship the three-eyed One (Lord Siva-Lord of transcendental vision) who is fragrant and who nourishes well all beings; my He liberate us from death for the sake of immortality even as a cucumber is severed from its; bondage (to the creeper)

(待續22:39)

P1423 (待續)TT Morning Intensive 24-23/Patrick (150min)

不習慣晚上上課，昨天上完Hatha 2回家後就有點睡不著，超過11點還精神奕奕，早上起床時就感覺有點累，胃腸也不太舒服，慘的是在更衣室突然覺得右邊脖子有點落枕，讓我有點擔心自己早課練習的狀況。秀秀姐沒來，後來才知道她也是腸胃不舒服。以芬在左邊，今天我們兩個一起雙人練習。

(待續)

P1421 (待續)TT Morning Intensive 24-22/Patrick (160min)

星期四是Guru Day，但因為TT即將在星期六結束了，而這班同學有很多將成為別人的Guru，因此上課的主題就是往內找到自己的Guru。因為秀秀姐後來選的位置在左側，我們兩個中間空個位置很奇怪，我也想跟秀秀一起練習，只得又挪在Patrick老師的正前方，右邊是以芬。

我上課前突然覺得右側脖子有點落枕，奇怪起床時並沒有這種感覺，不過因為今天沒用到太多脖子的動作，所以影響不大，只有輪式頭頂碰地時才覺得有點不舒服。體位法的主題大多是後彎，雙人練習包括Drop Back, 從Sirsasana I到Dwi Pada Viparita Dandasana，還有Eka Pada Rajakapotasana。示範的Karina老師說她是第一次練習從Sirsasana I到Dwi Pada Viparita Dandasana，不過這套動作我不算太陌生，以前Julie, Stephen, Yograj老師都教過。Patrick兩個來幫我喬的是放鬆的動作，一個是Child Pose壓下背，另外一個Supta Padangusthasana B幫我把骨盆喬正內旋。Savasana時Karina老師還有頌缽喔，很讚~躺的時間也很長吧，今天下課的時間都超過40分鐘了，連去阜杭吃早餐都來不及，所以洗好澡就去上班了，想必明天亦然，星期六還不知道會不會上到四小時哩。

(待續)

人生的緣分真是很難預測，常常會有意外的驚喜。前幾天以前工作單位的老同事Edward打電話給我敘舊，我說選日子不如撞日子，就選今天中午去台北車站微風廣場二樓吃中飯 (逃Angel的Power Hour企圖太明顯)，聊得很開心，分手後才到地下樓，就遇到以前瑜珈中心的美玲，大概有三年沒見到了吧，她瘦了好多，我則胖了很多，不過她說我們兩個都變漂亮多了，哈哈哈，她問我還有沒有練瑜珈？她要照顧兒子所以現在沒有練習了，以前我們是彩嬌老師的班底哩，中午也常常一起上課，有革命情感的，沒想到這麼剛好就遇到了，託Edward的福啦。

回到辦公室後，中午忘了午餐約會的唐伯打電話給我致歉，說下個星期四補給我，哈哈，看來我要沒有理由推託的去上Angel的Power Hour可是難上加難啦。

P1419 (待續)TT Morning Intensive 24-21/Patrick (140min)

今天我選在正中央的大位，這是我第一次正面坐在Patrick正面，左邊是以芬、右邊是秀秀姐。課程還沒結束，秀秀姐已經開始懷念Patrick了，哈哈，她說如果Philip留在台北，她就要加入到Pure來練習，看來大家都很喜歡Philip哩。

今天的課程主題是Journey與Transient，有很長一段的拜日式練習，另外雙人練習除了Handstand, Pincha Mayuasana之外，還加入了Visvamitrasana。由於主題不同，所以專注的方式也不一樣，手倒立要一直維持Kidney Loop練習，感覺真的很不一樣。

（待續）

只是下課時已經9:25，這兩天都是加長版練習，我已經有心理準備，後面最後幾天大概也是如此，連換穿的衣服都帶好，有時間從容把溼透的頭髮也清潔乾淨。也因此幾天都跟阜杭難得有緣，天天去喝豆漿配厚餅，而且今天還看到華山市場有個攤位在賣芝麻酥，上回新竹買的貨早已斷炊，剛好買幾包補補貨，腳程分配的時間也比較好，從容到辦公室。

P1416 (待續)TT Morning Intensive 24-20/Patrick (140min)

今天的主題是Listening傾聽，從新的Chanting開始，因為學Mantra的第一步也是Listening。加入新的呼吸法Uddiyana Bandha，還有很多新的動作，綁手的動作非常多，尤其是一套扭轉系列，Bound Side Angle, Bound Triangle, Bound Half Moon（真的很難）, Bound Reverse Side Angle, Bound Reverse Triangle, Bound Reverse Half Moon（比Bound Half Moon簡單點, 成功~）,雙盤孔雀Padma Mayurasana, Double Pigeon Twist等。雙人練習Handstand與Pincha Mayurasana，我今天的Partner是新認識的夥伴Claire，很可愛的小女生。

Patrick幫我調的動作包括我一直作不好，幾乎妹次被調的Side Angle Pose與Trikonasana，每次我都是後面的骨盆太往前、前面的骨盆又捲得不夠多，Patrick總是輕輕的一直說Kidney loop, Kidney loop…還有弓箭步的扭轉，也是點名要我後面的大腿往上、往上…不過最有挑戰性的是Navasana兩手往上時，把我跟我右邊的Fly兩個人的兩腳腳跟一直往下壓就，停的時間又久，還好沒滾下去^_^lll…

最後的放鬆動作，Chops來幫我把彎的腳膝蓋與地上伸直的大腿往下壓，Patrick則在扭轉時幫我把上面的臀部往下內旋，我記得Heidi也幫我這樣調過，感覺很舒服。整體來說，課程的強度一直逐漸往上攀升，很難想像最後一天星期六時會有什麼驚人之舉哩~

(待續)

今天下課時已經9:20上班來不及了，得再多請一小時休假了，乾脆悠閒的沖澡，再去阜杭吃早餐，慢慢散步到發現怎麼又一小時快來不及？最後五分鐘還是快走到辦公室才趕上，看來太悠閒還是不行滴~

P1414 (待續)TT Morning Intensive 24-19/Patrick (120min)

昨天早上八點出門，一直到晚上九點多才回到家，所以Blog都沒進度，持續酸酸的大腿前側，過了整個週末、到今天早上都還是隱隱提醒後彎的後作力。而週末吃喝的場合太多，胃腸已經開始不舒服，起床後只得吞了幾顆WAKAMOTO再出門。

TT晨間練習進入最後一個星期，我從右側換到左側，最喜歡中央大位的還是Daniel莫屬，今天看來他勢在必得，還幫他的朋友留了位置。秀秀姐本來在右側，說為了跟我一起練習，所以移到我後面的位置，以芬也再第二排，大家今天早到的人比較喜歡往前站的樣子，不過今天沒有雙人練習。而且很特別的是，雖然今天外面的天氣是陽光普照，但今天練習的燈光卻一直都比較暗，很有晨間練習的味道，這大概是沒有窗戶教室的特別好處－可以營造氣氛吧。

今天的主題是Intension，Patrick課間一直問我們What are you want? Why are you here? Chops課程最後時有次翻譯得傳神，「莫忘初衷」，讓我聽了覺得中文字真是簡潔有深度，Chops引經據典也恰到好處，要用力鼓鼓掌！有幾個動作包括反轉半月式，是這個月來第一次練習，因為有很多扭轉的動作，Patrick很仔細的幫我喬了幾個動作，第一個靜坐就幫我把肩膀往上往後，才開始上課耶，他的手掌很熱也很溫暖，然後三角式前腳的內刀要用力踩地，Parsvottanasana骨盆轉正，尤其是Parivritta Trikonasana花了最多力氣調整，肋骨放柔、尾骨內收、胸口往上旋轉更多，還有橋式幫我往下用力壓骨盆，真的很用力…還有雙盤的肩立式也是第一次練習。

(待續)

P1411 (待續)TT Morning Intensive 24-18/Patrick (180min)

第三個星期六的晨間練習，讓我猜中了，今天的主題是Shiva。Patrick用中文說早安已經越來越標準了，也是請大家would you please come close。要大家帶來昨天TT發的chant sheet，因為我們晨間練習的同學沒有，Chops傳了給我們，不然大概得瞎子摸象啦。

Patrick問大家Do you remember last Saturday? It's really bright, and sun really hot, right? The practice last Saturday is Hanumangi, it's so perfect, so bright and celebrate week, the energy is so hight like we are monkey generals. And then I wake up this morning, it's dark, mysterious outside, outside is rainy and cloudy, today it's perfect to Shiva, Shiva is the Lord of destruction, Shiva represent the final phase of cycle of life phases, the phase of creation, the presentation of Brahma, the preservation of creative, the final phase is the destruction of transformation, the decreasing phase, which is the Shiva phase, so when final phase a month get together, we have one week left, that's it, what you see is what you get, you transform from this into what we desired, remember our effort feel about our devotion, and the devotion is really drop deep desire in our heart, what we want to come, that's discipline紀律, we focus on it, it's like plant seeds inside, the slow form and begin to express transform outside, the transformation of this into a new form, is the final stage, so Shiva is a destroyer, but we see ending is the beginning, so Shiva is also a incredible creator, this is the dance destruction, the dance of transformation, or dance of creation, and remember Shiva's right hand has a drum, playing a drum, beating the drum is the pulse of creation, boom, boom, boom, and the drum beat sent to all universe being created, so cool, so we do dance today, the great dance of Shiva, we really transform pose to pose, and what we do is focus on the final stage of each pose, often we paid a lot of our attention to starting something, oh, dear, I need to write a letter to my best friend, dear best friend, I haven't seen you so long, I miss you so much, what? I will finish it later, and you go off, and then many letters go up, now we will go the final phase, the final phase of each asana, the fifth principle of Anusara is organic energy自然的能量, back to the final phase will be the shape is transform with innovation, so we use all the principles previous of that, to rewind , to prepare, we hug in, we create incredible alignment, inner spiral, outer spiral, organic energy extended, our intention is expressed, the power of Shiva the shape of transform into human us.

Shiva does the great dance in jungle, Shiva actually is the night Shiva, when Shiva did 108 poses, this is very common, your probably seen this before you came into (指的是Shiva雕像的舞姿), and this is only one pose of 108 in a great dance, 其他還有107個動作, you see one dissolved then the other one created, when we do Vinyasa, we from one pose to final stage, full expression, and right then, a blink of eye, it's dissolved, Dandasana, next form, so the practice become dance of Shiva, so cool, the principle of destruction of Shiva破壞力的原則, expression of Shiva is everything, Shiva is in everything, like they said that's nothing but not Shiva, that's means we expressed power of dissolved everything back to one, everything back to the source, so we through the practice dissolved is leading the idea of ourselves透過練習不要限制你自己, to go back to the source of power回到生命來源的能量, Om Namah Shivaya, Om Namah Shivaya, so Karina will lead some chants, devote the power of Shiva on this dark, mysterious Saturday, the goal of today is to know the great power of destruction, we will going so hot to devolved, we will going sweating, we'll rock, Shiva will rocks, Shiva's rock, so we begin with very top to Guru Prayer, it's so fitting, because our mantra Om Namah Shivaya feel great, Shiva is the great Guru, Shiva is the great teacher within and without, Shiva is really embody of our true wisdom began true wisdom of our heart, so we invoke啟發 the power of Shiva, we invoke the power to look inside of us, so we do we dissolved the Dao, we dissolved the field we don't know, dissolved the worry I don't think I've be given, 簡化我們的擔憂, Shiva can do it, means we can do it, that's idea, so that's the all whole program, so we chant the first Guru Prayer, start with 3 om.

GURU PRAYER
Gurur Brahmaa Gurur Vishnu
Gurur Devo Maheshwarah
Guru Saakshaata Parabrahma
Tasmai Shri Guruve Namah

Guru is the Creator, The Protector
And the Great Lord
(Shiva who destroys the negative tendencies in us)
The Guru himself is the Supreme Being, Salutations to the Guru.

Shiva Shankara, my favorite of this chant is Bhum, in India, sometime you hear people pray Shiva, you just walk out, Bhum Shiva, it's like mantra Bhum, the power, do like letter, we can't get finished, Bhum Shiva, with love, your friend, Patrick, hahaha~ you invoke the power of Shiva to help you complete your mission, that's the deal, Shiva help use complete the mission, Shiva sees through, that's like full commitment, full cycle, lead all the way我們會完整的作到, Bhum Shiva (今天只練習前二句)

JAYA SHIVA SHANKARA
Jaya Shiva Shankara Bhum Bhum Hara Hara (*2)
Hara Hara Hara Hara Hara Bol Hare (*2)
Shiva Shiva Shiva Shiva Shiva Adi Sundara
Hara Hara Hara Hara Hara Adi Sundara
Hey Parameshwara Daya Karo

(待續20:15)

SHIVA SHAMBO
Jaya Jaya Shiva Shambo (*2)
Mahadeva Shambo (*2)
Shiva Shiva Shiva Shambo (*2)
Mahadeva Shambo (*2)

Mahamrityunjaya Mantra
(maha-mrityun-jaya)
OM TRYAMBAKAM
Om Tryambakam Yajamahe
Sugandhim Pushti Vardhanam
Urvarukamiva Bandhanan
Mrtyor Mukshiya Ma Mrtat

Om we worship the three-eyed One (Lord Siva-Lord of transcendental vision) who is fragrant and who nourishes well all beings; my He liberate us from death for the sake of immortality even as a cucumber is severed from its; bondage (to the creeper)

P1409 (待續)TT Morning Intensive 24-17/Patrick (120min)

昨天晚上睡前孩子們問我：綠豆下雨天出門會變成什麼？我實在不知道，問是綠豆仁還是綠豆芽嗎？答案卻是黃豆，我百思不得其解，Why？原來是因為穿了黃色的雨衣…孩子們，只有小學生才穿黃色雨衣，這樣我們老人家怎麼答得出來，哈哈哈。

好在睡得不錯，沒想到早上這節晨間練習是不折不扣的後彎課，後彎了二個小時，到了快下課才驚覺原來是後彎課喔，反應太慢…今天的主題則是Prepare and opportunity，大概可以想得到的後彎都練了吧，雙人練習還是Eka Pada Rajakapotasana I的Full Pose，結果在我左邊的Daniel用生澀的中文說，I don't like 機會…後彎加上伸展大腿前側，大家都辛苦了~

(待續)

P1408 (待續)TT Morning Intensive 24-16/Patrick (120min)

早上到櫃檯Check-in，有個TT的同學請櫃檯幫她冷凍（還是加熱）敷墊，說她舊傷復發很多天了，我跟著她上樓，才看到她幾乎是跛著腳，要兩步併一步才能上樓梯，我跟她不熟，也不好問她目前是怎麼處理傷勢，後來在教室看到她的膝蓋都裹著紗布，很難想像這樣練習會有多疼痛，事實上還有個同學因為也是舊傷，已經幾天都沒上晨間練習，只上TT的課程。想想每天晚上我都不敢超過十點睡覺，所以Blog都沒時間寫，還要期待自己每天要保持健康甚至狀況最佳來上課，真的也很不容易。

剛好今天的主題是gratitude感恩之情，真要好好感謝自己的身體。我又被調了我最弱的動作之一Parsvakonasana，Patrick要我後腳平行墊子多一些，Hollow belly更多一些，看來我的肚子還是很容易鬆掉。雙人練習的部分是從Prasarita兩腳180度到手倒立，我和秀秀姐一組，原來她有參加Space的TT，難怪那麼會喬我哩。手平衡的動作包括Bakasana, Vasisthasana, Parsva Bakasana到Eka Pada Koundinyasana I, 但最難的還是Eka Pada Bakasana I，後腳離地停不住。而我的大罩門扭轉也作得不太好，Bound Parsvakonasana站起來平衡還是會鬆掉，手臂外側雖然沒有以前疼痛的感覺,，但還是緊得很。整體來說，今天感覺強度比較強，大休息時真是攤了，還是每到星期四我就覺得比較累？

P1406 (待續)TT Morning Intensive 24-15/Patrick (120min)

昨天下班時在健身房前等車，一個推銷健身的小男生走過來，問我是否已經滿22歳？我這個被老公稱為說話總是不算話的老太婆可不會因此沾沾自喜，只能說小朋友識人不久，完全狀況外吧，哈哈哈。我說我的小孩都蠻大了（意思也不該是大到上大學吧），他說那正好有時間可以來跑跑步，這完全是沒帶過小孩的人講的話，真是讓我啼笑皆非，如果他未來會讓他的太太出門去健身，他留在家裏照顧家庭、掃地、煮飯、洗衣服，健身房該頒個獎給他吧。

前二個晚上都是到了8:30左右就開始突然感覺疲勞，跟孩子上床都是9:30左右就睡了，但是今天早上起床時卻特別累，有點小小的擔心上課會不會有點不支，還好整節課還算順利，大家好像也都比較晚到，秀秀姐都快算遲到了，後來才知道她睡晚了，看來大家都累，怪了。今天的主題是臣服surrender，沒有雙人練習，我左邊的同學我不認識，右邊還是Daniel，看他多喜歡前排中央，位置似乎有默契的留給他似的。動作又加上更多，包括Double Pigeon, Parsva Bakasana, Eka Hasta Bhujasana, Astavakrasana等，開始的梵唱與昨天一樣，今天我比較熟了，模模糊糊的已經可以跟上正確的斷句，慢慢該能熟能生巧吧。Patrick幫我喬了Bound Parsvakonasana，他用兩腳夾住我的後腳，這樣我捲前腳骨盆時，後腳的骨盆才不會又往前成了後彎，這個部分在Trikonasana他也調過我幾次，現在有點懂了。

(待續)

P1404 (待續)TT Morning Intensive 24-14/Patrick (120min)

夏日的好處是天亮得早，五點左右就會自然醒來，比較不會賴床，不過今天打哈欠的同學還真不少，讓我都有點想啊~~~伸個懶腰。今天左邊是秀秀姐，右側又是Daniel，他是少數Pure老師喜歡在第一排正中央位置的。課程加入了更多Chant，不過今天都是我不熟的，只能跟著哼哼，動作上與前兩個星期也有更多不同，主題是commitment。拜日式暖身時間少了，尤其是後半段，加入伸展大腿前側的動作，King Pigeon,Bhekasana,Dhanurasana、還有三角式後彎、Standing Bow、Hanumanasan、立輪起身等，Patrick說他可以深刻感受到有些同學面對新的挑戰了，Daniel大概是其中一個吧，當我三角式後彎真的碰到他時，他有點驚嚇，等劈腿時，他還跟我說"Easy Fly?"其實我們練劈腿也是苦練的，不是天生就下得去，想到當開始要練劈腿時，我真是想不到老到這種年紀還得練，冬天早晨不到七點、八度沒有空調一樣劈，汗如雨下啊~但我現在很喜歡這些動作了，所以還是得經過一定的過程吧，Patrick今天幫我調這兩週來已經可以穩穩飛翔的Eka Pada Koundinyasana II肩膀要更打開，另外輪式單腳舉高時兩腳都幫我壓腳底，Chops也來幫我在輪式要把頭頂向他扶在後腦的手掌，所以今天後彎動作都做得夠深，不過腰已經不酸了，好現象。

這節課一開始就是梵唱，Patrick只說Please join me，就開始大家一起唱：
Gayatri mantra (for meditation)
OM BHUR BHUVAT SVAH
TAT SAVITUR VARENYAM
BHARGO DEVASYA DHIMAHI
DHIYO YO NAH PRACODAYAT
Let us meditate on the splendour of the God Savitru (Sun), who will illuminate our understanding

重複22次，together, Santih, santih, santih，才開始靜坐，please fold your hands, let's begin once again, may we commit ourself to this practice, we commit ourself with light heartiness付出柔和的心, to be art of yoga, namaste。

(待續9:40)

P1402 (待續)TT Morning Intensive 24-13/Patrick (120min)

昨天是端午節，想想去年此時人在上海哩，時間過得可真快，一整天從早到晚都安排吃喝玩樂快樂的家庭生活，本想傍晚或是晚上想再找個時間上節瑜珈課，但我的個性就是不太習慣晚上練瑜珈，一到家洗了澡就發懶不想出門（藉口滿滿），結果整天沒上瑜珈課、也沒寫一個字的Blog，唯一跟Pure有連結的事是預約課程，哈哈哈，好個悠閒的端午節呀。

所以今天早上來上課已經睡得飽飽，除了因為星期六時練習Camel接Wheel讓我大腿前側還有點酸，不過很快練完呼吸法時就已經鬆開了，我才發現身體真的有時候是需要休息的。

今天我的右邊是永遠笑口常開的秀秀姐、左邊是永遠精神奕奕的以芬（以後可以來上早課沒問題啦），完美組合。今天的主題是Mystery，另外課程前後都加入了更長時間的呼吸法練習，我覺得課程更完整了。動作後半段也開始有些不一樣，加入Pigeon Pose和 Hanumanasana，這兩個動作Patrick都來幫我後腳大腿作內旋，感覺真的就很不一樣。

今天早上天氣很好，Patrick用生澀中文道早安，他說so beautiful morning in Taipei，now let's closed eyes and look within, allow our dristi to gaze within, on the first day on the second half of our morning hour intensive, we have learned a lots of them, we still have two weeks of yoga, and much more than that, we still have everything before that, all of which add to this moment, so now we open the the mystery of life beyond, may this practice this morning open us up to the mysteries of life of our own heart, these really are so simple, beyond all the technique, life's own power of intention, may we set our mind toward our heart, open to the deep mysteries of life within, please fold your hands with me, soften to your breath, allow your pelvis and your legs to rest in deep of the earth, allow your inner body to expand, outer body soften, our song begin with three om, take deep breath in, 三次OM與三次Anusara Innovation開始今天早晨的練習。

Please roll forward on your knees, sit on your heel on Virasana,...

(待續9:31)

P1401 (待續)TT Morning Intensive 24-12/Patrick (180min)

今天是第二個三小時練習的星期六，有兩位從香港來的Pure老師加入我們的練習，上周六的主題是象神Ganesha，這個星期六的主題則是猴王Hanuman हनुमत्，我想那也許後面兩個星期也會以印度神祇為主題，一定也會有Shiva吧？上課前實在有點熱鬧，Patrick老師還放了快節奏的音樂，情緒很high的樣子^_^lll...

開始上課的時候請大家靠攏，Patrick問Fly How do you sleep? 他說因為擔心今天三小時的練習worry about the class，還作了惡夢nightmare，哈哈，Patrick說this is great moment, this bring topic of Hanuman, you look to Fly, please stand up, I present to you~Hanuman, 哈哈，there is beautiful aspect of Hanuman he is so powerful, he have all the powers of universe, there are 8 super power in yoga, we call them siddhis。我查了網站，八種力量是The eight siddhis: anima (the power to assimilate oneself with an atom); mahima (the power to expand oneself into space); laghima (the power to be as light as cotton or any similar thing); garima (the power to be as heavy as anything); prapti (the power of reaching anywhere, even to the moon); prakamya (the power of having all wishes, of whatever description, realized); isvata (power to create); vasvita (power to command all).

Patrick說Hanuman embody all eight, but you know what? He doesn't know he has them, the beautiful thing is our relationship are power to reveal, so when we practice together in this big tribe, we begin to revel each other's power, we start to say “wow, Daniel, you are so powerful.'' and Daniel says “who, I am?” Hanuman's power is come from the heart, his devotion is so strong, nothing can stop him, as we know, powers put on wrong man, it can be misuse, George Bush comes to mind, 哈哈，David Life老師也常拿Bush出來講哩。Patrick說it can be use for good or knock me所以力量可以是好的、也可能是不好的，in the story in yoga, the stories we told with characters of God, how does understand how to use power in positive way, how do these power not for our own good, not only but for everyone, 自己的行為可以幫助到每一個人can help everyone，aligned with whole nature, this story of Hanuman has good characters, and people are not so good like losing his power，it's told the powers the Hanuman embodies, only reveal to him, it's going so deep, yes, he is going so deep, he see side question his devotion, when he looks his heart, and he remember that's he like so much, he loves Rama, just like he loves himself, when he go so deep, I like this life, I am so bless to be in this body in this room right now, and only then, the power reveal, it's combination組合, the courage is the monkey God Hanuman是學生最高層次的謙卑, giant巨人謙卑humble, endurable時、他的力量就會提升，Hanuman in yoga to yogies become drishti and focus是最好學生的代表，他至高的榮耀與尊敬他的老師，他說Hanuman在神像中出現時，永遠都有明顯的Shoulder Loop，哈哈，但同時他也保持Kidney Loop, he always remember, because his heart is the power, “I got power!” he never forget...

(待續15:58)

P1399 (待續)TT Morning Intensive 24-11/Patrick (120min)

秀秀姐回來上課了，今天我們也都在前排，我右手邊正中央的位置到上課都沒人，Patrick還問我是否是空的，結果最後Daniel來填了這個位置。其實如果是平時的課程，那個位置大家可能都用搶的，TT卻讓賢到最後沒人敢要，怪了。

昨天為了讓腰休息，除了晨間練習，我就沒選其他的課，下午還請假休息，今天早上感覺我的腰幾乎是全好了，讓我鬆了口氣，而今天的課程主題是Progress，所以大多是練習過的動作，Patrick停留的時間也不太長，伸展的時間卻蠻夠的，要我們用自己已經學習到的Alignment自行調整動作，二個小時內沒有停下來示範或是雙人練習，一直Flow到課程結束，所以我可以調整自己練習的幅度，就更輕鬆了，感覺非常舒服的一節課。

(待續)

P1398 (待續)TT Morning Intensive 24-10/Patrick (120min)

昨天到了晚上，腰還是不舒服，所以很晚了還是過去中醫診所針灸，第一針就在左腳膝蓋後的委中穴，讓我想起以前雲媖老師常說經穴歌訣「腰背委中求」，11針加上有勁的推拿，走路回家時就已經舒服多了，實在很神奇。晚班的郭師父第一次麻煩他，手勁兒很有力，問我痛不痛，我說我很耐痛，真的說會痛時人家都早就哇哇叫了，所以實在很難回答痛不痛，他笑說那已經是劇痛了，幽默的說我是不是少了根神經？我想不只一根吧，我總是不知不覺、糊裡糊塗的。醫生開了藥給我，理中湯4克、當歸四逆湯4克、威靈仙1克、補骨脂1克、淫羊霍1克、杜仲2克、桑寄生2克，五天份三餐後服用。

早上起床時已經覺得好多了，出門前幫還在熟睡中的老二換藥，紗布連著傷口會粘著把皮也撕下來，痛得孩子都醒了，要不是媽媽哄著換藥，可能孩子的眼淚都要奪框而出了，還好新的紗布有non-stick的外層，之後該不用再受這樣的皮肉之苦了，希望勤換藥能快點好起來。

選位置又是大難題，今天有幾個人沒來，包括秀秀姐與乃珍，我本來選第二排，七點以芬來了，笑著說我為什麼要在後面？想在前面的人早就來了啦，所以我又移到前面中央的位置去，Patrick今天也比較早來，笑說對我們說Welcome back to the front row，哈哈。

今天的主題就很明確，整節二小時都圍繞在同個主題上，就是樂趣fun, joy, happiness。而且還引申為3F：Fun, Free, and Fullness。我練習時一直注意我的腰，讓下背擴張，不過後彎都練得比較含蓄些，雙人練習時我就沒練Drop Back，以芬花了很多時間與力氣幫我按摩下背部，所以順利完成今天的練習，真感恩。

我們先靜坐三分鐘等晚到的同學，然後開始上課，Patrick道了早安之後，要我們雙手合十眼睛閉，由於今天艷陽高照，他說such a beautiful morning outside today, the sun seems so perfect as I walk in the street today, humidity is down and the temperature in the air is so invited, it's like a fun weather outside right now, it's playful, what the great privilege(恩典、殊榮) of being a body is to have fun有趣的地方就是你要去享受它，this is freedom to really enjoy this life, first principle just remember that, just come back for all the amazing teaches we learned去想到所有我們所學到不可思議的教導，all the complexity of this wonderful life在生命中有很多複雜性，we come back into our heart, and to remember, that's fun to be a yogi, soften to our own heart, we allow ourselves to have fun, let's open to freedom have fun through all the practices, and begin by singing the song of om three times, please take a deep breath in, 接著同樣是三次Anusara Innovation, to a potential having fun we bow向我們有可能的樂趣鞠躬, namaste, so simply, the potential having fun。

Stand up, no need to translation, 哈哈哈, stand all the way up, in the front of your mat, step your feet a comfortable distance apart, fold your hands, open the flow we breath, the first principle just open to orders, open the the energy生命周遭內在與外在的能量, from that we become open inside, free inside, inner body bright, outer body soft, 勝利式呼吸, inhale stretch up, exhale and bow forward, 第一個前彎的樂趣the fun of the first forward bending, bend your knee a little bit, 創造自由讓小腿集中、大腿往外拉寬，keep steady, inhale half way, exhale bow, let's do it again, lift yourself half way, exhale and bow, inhale lift half way, and exhale bow, steady your legs, put your hands on your hips, inhale all the way up, 兩手往上手臂完全伸直，吐氣前彎touch the floor, 吸氣延伸、吐氣前彎。

右腳往後Straight leg lunge弓箭步，stand on your finger tips, just pause, the first principle, just open to that fun began, the fun exist inside of out heart, inner body bright, outer body soft, inner body bright extend the inner body，身體的前後、左邊、右邊完全飽滿full，你的生命是有趣的，look forward, one movement switch leg, the technique involved, your arms straight, anchor arms to the earth so that helps, head and arms steady, back leg lift up, 後面的腳啟動時臀部抬高，jump one movement, this time, in one breath, switch twice, make back leg straight lifted up, now in one breath, switch three times, this is a trick, soften to the power快不是辦法，而是放柔去接受這個力量，you soften to the flow, in one breath, switch four times, straight arms straight, inner body bright, inner body flow up, fullness the ribs感覺肋骨飽滿，outer body soft, melt the heart, now in one breath, that's right, five times, then you so wild，打開去接受心的創造力potential，life is article, life is fun, 我們不是只站起來jump around, we jump around on purpose, six times!

(待續15:33)

課後美代子送給我一核臺灣菸酒股份有限公司林口酒廠生產的紅麴養生餅乾，很難買吧？但是真的好好吃喔，感恩~

P1396 (待續)TT Morning Intensive 24-9/Patrick (120min)

今天進教室時隔間還沒移開，又讓我陷入不知道該坐在哪裡的窘境，是否TT前一天課上有宣布，只是我們晨間練習的人不知道？昨天佔位置的Daniel今天很晚才到，他也沒選中間前排的位置，但我選回前排，只是換到左側一些，因為昨天錄音效果真的差很多，聽起來格外辛苦。

今天的主題比較不明顯，如果去歸納，應該可以稱為Fullness，不過不像之前的每一天都是從頭到尾圍繞這個主題。雙人練習比較多(昨天完全沒有)。

靜坐時Patrick要我們先把大腿內旋，要我們create balance, give us opportunity to seek the full, seat back to feel the flow of energy, the right, the left, the front, the back，瑜珈的藝術就是找到完整的自我，the same as life啟發我們的生命，the find us great technique to refine the balance，我們要用小小的技巧去調整細微的一切來找到生命的完整，兩手心前合掌，打開自己去經驗，讓我們的聲音和諧，確認梵唱時我們是在確認一個平衡，讓柔去平衡聽大家的聲音，soften the voice, soften the ears，從這一切我們才去奉獻自己的聲音，when we offer we offer the whole，當我們奉獻時是完整的聲音，begin with 3 om, with deep breath in，三次之後Patrick說hold on, when you chant, we can apply technique, with that technique create the balance of flow energy, to create more full sound, so when we chant，first we listen, the first principle is to listen, listen and hear the flow, then we create the vibration of voice, our voice will go up and out, so we create balance, you want push your energy down, in this position, you push your pelvis into the floor, you allow your energy go down, and from that, the voice will rise natural, it will rise more balance flow, you start up feeling，感覺自己的臀部與腿，soften to that, we begin with one om and Innovations，讓能量與大地更為連結。To the fullness of this day, we bow.

To a deep downward dog, Patrick說we all seeking the whole fullness，瑜珈是藝術去調整，we balance our energy, 下犬式可以感覺到手掌與腳掌的平衡，just feel and open the energy，it's really like an art, 當手往下推的時候，心的能量會與大地有更多的連接，腰身拉長往教室的後面方向延伸，可以感覺到手掌與腳掌的平衡，兩腳往前走站姿前彎，感覺到手掌與腳掌need quite foundation, you can stand on your fingertip, and just feel the energy of whole body, feel the full experience of the body, 瑜珈練習必須完全去體驗，感受到身體的改變，我們往內看、讓身體的能量更平衡better，手掌與腳掌往上送集中到focal point，所有的能量都往這個core焦點送，送到這裡時再往後延伸，透過軀幹與手臂，手放骨盆，肩膀往後，臀部往下扎根，reach energy down像梵唱一樣，吸氣兩手往上，feel pulse energy，吐氣前彎，吸氣延伸，大腿往後、腰身往前，吐氣前彎，手放骨盆，肩膀往後，it's balance，吸氣兩手往上，吐氣兩手放下胸前合掌，feel the current，stand tall, the fullness of whole body will open energy down, 我們打開去接受這個能量。

吸氣兩手往上，吐氣前彎，吸氣延伸，plank pose, step or jump, legs straight, arms straight, we pause here, feel the energy, the focal point is the pelvis, all energy magnetized in one center, even power，吐氣Chaturanga慢慢趴下...

(待續15:35)

P1394 (待續)TT Morning Intensive 24-8/Patrick (120min)

今天早上進了教室，令人傻眼，第一排中央四個位置被放了毛巾佔位置，這是TT也需要佔位置？由於貼我名字的墊子被放了毛巾，所以我就會坐到別人的位置上，所以我該坐在哪裡？後來毛巾的主人才進來，竟然是Daniel，Pure的老師帶頭佔位置？他說要change energy，那用宣布的的就好了，前後排的人交換，大家都會作的事情，也不會有人不肯換吧，需要他帶頭佔位置？其實換位置對我來說也還好，只是用這種方式實在有點「奇特」，要當老師的人鼓勵這種佔位置的行為嗎？秀秀姐跟我一起就換到後排。

今天的主題是創造力Creativity。Patrick說讓我們開始我們的瑜珈練習往內看look inside，找到我們內在創造力的連結，瑜珈是一種有創造性的練習creative practice ，creatively of life生命的創造力，我們都是由創造的行為而誕生的，our life are expression我們的生命是個表達，是神性的表達，願我們今天早上的練習有創造力，透過我們的身體、呼吸與意識，true express the pulse, unique and creative pulse to express our own heart很真實的去表達我們心中的脈動，三次OM與三次Anusara Innovation。

從下犬式開始，打開手指，有創造性的伸展開來，手臂伸直，站在腳尖上，bend your knee a little bit，透過內轉的流動，arch your lower back，感覺下背的曲線，所以薦椎往內，大腿是往後，create juice of the flow讓它自然的流動，腿再慢慢的伸直，雙腳往前走站姿前彎，bow to create self, feel the kidneyl loop expend from back to your body，讓身體保持流動，吸氣延伸、吐氣前彎，重複來回三趟，手放骨盆，大腿往後讓基礎穩定stable foundation，讓內在的創造力將腎臟輪再啟發多一些，肩膀在心的後面shine your heart，吸氣起身兩手往上，手放下合掌胸口，stand tall to feel your creativity with supreme nature。

肩膀往後，吸氣起身兩手往上，吐氣前彎，吸氣延伸，plank pose jump，手腳伸直，span your kidney loop，手肘彎Chaturanga，肩膀要往後更多way back, way back, way back...，lie down, point your feet, stretch finders wide, spread your toes, hug in to the middle, inhale cobra curl，手掌有創造力的往下推，每個指尖與指關節，Shoulder loop啟動更多，ears back, exhale downward facing dog, all the way back, straight your arms, stand on your toes, bend your knees，確認手臂骨往上帶，讓下背往下，讓身體的獨特性創造出來，身體是有創造力的，Prana vayu是上提、往上流動的氣體，它的流動是有關係的，手臂骨往上提，膝蓋再彎深一點，因為膝蓋彎的時候手臂骨會傾向往下，要有意識的往上提，膝蓋彎打開比腳踝寬，要有創造力，arch your back，腋下往後，deeper upper back，再把腳伸直回到下犬式，手腳伸直的時候要create，find the flow with that low back curve享受下背流動的感覺，前跳往前，腿穩定前彎，大腿往後，kidney expand，bow is a unique gift，life is diverse生命中有很多不同，each of us we looks different, we have different names, 我們穿不一樣的衣服，這些都是神性divine的表達，我們下背的神性表達在前彎鞠躬，肩膀往後，手在骨盆，吸氣兩手往上，吐氣兩手合掌胸前stand up with creativity，inner body bright讓心亮出來。

吸氣兩手往上，吐氣前彎，吸氣延伸，Chaturanga，上犬式、下犬式，前跳回手中間，吐氣前彎，吸氣兩手往上，吐氣兩手合掌胸前，inner body bright, outer body soft, shoulders back。再一次吸氣兩手往上，吐氣前彎，跟流動的創造性連結，吸氣延伸，Chaturanga，上犬式、下犬式。

右腳往前Parsvakonasana

(待續17:00)

P1392 (待續)TT Morning Intensive 24-7/Patrick (120min)

今天又有一位同學第一次加入晨間練習，也開始我們第二周的練習，主題是腎臟輪。

Patrick說Good morning, namaste, welcome back to the weekend, welcome see you on morning practice, close your eyes and allow your mind go inside once again, we go inside to remember, we go inside to feel the pulse energy power exist inside, it's power all around us, we seek the power from it again, the power connected us to everything, soften here and feel the back of the body, feel the back of the body just where the kidneys are, this space of the body is where the lower back arches in, I want you realize to span, just feel the pulse of power from that space, we bow it from the heart, our kidneys will span, it's deep power area, the power like Chinese medicine, it's the store house of store Chi, we pause and just to feel, we sing together to honor the great power, our sound begin with 3 om, take a deep breath in~OM, OM, OM~flowing with 3 times Anusara Invocation. To the beauty in connected us all, we bow, namaste.

第一個動作蹲馬步膝蓋彎，you bow over兩人互握同側的手腕hold friend's wrist，蹲低往後，手臂伸直伸展身體的側面，另外一隻手可以撐地保持平衡。

回到墊子前端，兩腳平行、找到兩腳平衡的地方set your feet，手在身體兩側，pause a moment, feel the balance, fold your hands, the pose bow forward前彎的動作用的是內在的力量，to remember the power of universal offer through us宇宙的能量透過我們展現出來，站在站姿山式的時候去感覺往前鞠躬一點點，again to feel the kidney span, Ujaii, began the breath, 瑜珈引導我們呼吸，吸氣兩手往上、吐氣前彎，重覆五次來回，前彎時感覺背後的擴張，兩手放在骨盆，span the kidney，腎臟飽滿吸氣起身兩手往上，吐氣兩手回到胸前合十，感覺肚子往內收，inhale stretch up, exhale bow, inhale prepare, step your right leg back, left leg back, plank pose, hold plank, arms straight, legs straight, feel and let your back span，讓腎臟飽滿更多，exhale Chaturanga, and lie down, inhale cobra, exhale and lie down, push to downward dog all the way up, first dog pose, check your feet, hip distance, parallel line, your can see your feet from second toe back to center of ankles, and make that line parallel, then look your hands for moment, shoulders distance between hands，看到自己手腕的皺褶從左到右成一直線，stretch your fingers wide, now stand back to dog pose，身體的背後再擴張，當腳更有力量往後，身體的背後再擴張，再一次感覺腎臟部分飽滿，兩腳往前站姿前彎，again span yourself to the back of the body，肚子吸氣挖空離開大腿前側，目標不是肚子要貼到大腿，the goal is to remember，讓身體的前側溶化到身體的後面，感覺到能量的連結，hands on your hips, shoulders back, inhale come up, stretch your arms over your head, hook your thumbs span yourself inside, exhale arms down fold your palms, soft to remember first, let your kidney to span, inhale stretch up, exhale down, all the way down, inhale prepare, Chaturanga exhale, lie down，感覺自己的身體與大地接觸的地方，keep that connection, open the power within, let back of the body span, and hug in, make muscle gather to the middle, inhale cobra，透過手掌肩膀再往後，放柔去感覺身體的力量，ears back, curl back, exhale downward dog, push all the way up, stretch your arms straight, as you look forward, hollow your belly, I want you to feel the back of the body expending，身體的前面再帶到後面多一點，look forward, hollow your belly by expend your kidney, the special is you can't see the back of the body so you must feel, it teach you be sensitive, make your arms strong, claw the floor, shoulders back, look forward, bend your knee, and jump hip high, exhale bow, steady legs, and inhale rise up, arms over high, stretch strong, again expand back of the body, exhale bow forward, fingers touch the floor, inhale prepare, grab your heart open your chest, Chaturanga exhale jump back, span the back of the kidney, upper dog inhale, curl, now bend your elbow a little melt down, feel kidney span here, and belly draw back, exhale downward dog, push all the way back, look forward, bend your knee, look forward, hollow your belly, need sensibility to feel the place you can't see, round belly here to the back of the body, bend your knees to the floor, ''It's not work.''哈哈哈。

Patrick要我們圍攏過去看示範，借了我的墊子，他指出腎臟該在的位置，之前曾講到內旋大腿去創造下背曲線，要去感覺腎臟飽滿，當腎臟擴張的時候，把肚子往後帶多一點點，然後在下犬式的位置，以前要創造下背曲線arch your back，現在要去feel back of the body擴張飽滿，you span the back and feel the power of the back, act your body first, and jump前跳回手中間, expansion back of the body, 就像降落傘parachute一樣，回到下犬式開始練習。

Do full dog pose, do what you know dog pose, begin to feel the back of the body, here feel the full power beyond you can see, our potential you will never know, so you span the back of the body, bend your knee, feel hollow of your belly, it called kidney loop, stay on kidney, bend your knee deep, now span back of the body, hold the power beyond you can see, span back of the body, look forward, and jump to Uttanasana, exhale and bow, steady legs, inhale rise up, arms over head, stretch up full, soften to the power beyond, let kidney extend, exhale arms down, fold your palms, soften to the power, inhale stretch up, exhale bow, inhale prepare, Chaturanga exhale jump back, inhale upper dog curl, from the belly pull back downward dog, stretch your arms straight, and to feel, bend your knee, jump all the way up, exhale and bow, steady legs, inhale rise up, arms to the sky, hook thumbs, arms direct on the feet and vertical, soften the power in, feel the kidney, feel the back of body bright, the front of rib cage soft down, it from strong current, you may feel the kidney, belly pull back more, as you stand up, exhale bow forward, inhale prepare, exhale Chaturanga jump back, inhale curl upper facing dog, exhale downward facing dog, all the way up, look forward, bend your knee, kidney loop extend the back, and jump all the way up, exhale and bow, steady your legs, feel here, as your thighs go back, the belly go back, too, the belly will leave thighs front, again inhale come up, arms over head, full stretch, the first principle to open the energy big, extend the back of the body, exhale bow forward, inhale prepare, Chaturanga go forward stretch back, upperdog inhale, curl, from kidney loop, exhale downward dog, look forward, come to your knees.

停下來看示範，沒想到Patrick找上我，還好不是太難的動作，不過我好像也沒辦法作得像他想要的那麼誇張，Patrick說The action from downward dog to upper dog, from the edge of universe，哈哈哈，他要我先作上犬式，就一直停、一直講...示範的辛苦就是老師常常會說到忘記...而且老師在後面比手畫腳的時候，示範的人會完全看不到...這個動作不需要經過Chaturanga，直接從下犬式到上犬式，上犬式的時候，身體的背後會比前面來得短，身體的前面比較長，我們現在要去感受自己看不到的地方，it take sensibility要去相信自己的敏感度，然後從Kidney帶到下犬式，從背後擴張帶動身體往後移動，the action is hollow the belly，然後我得救了，換Patrick自己示範。

(待續27:37)

P1389 TT Morning Intensive 24-6/Patrick (180min)

今天是第一次周六的三小時練習，Pure提供新的選擇，可以單獨購買TT期間四個星期六的課程，因此Flora與Jenny今天也加入練習。

由於Patrick每天的主題都不一樣，我每天都要猜他的主題是甚麼？結果是象神गणेश Gaṇeśa。Patrick先請大家聚集靠攏成小圈圈，他說瑜珈是很古老的傳統，在很多方面都展現出來，例如Bhakti Yoga、Dalam Yoga、Karma Yoga，這些都是要平靜我們的意識與身體，然後變成這個練習讓我們分享，瑜珈的Goal就是要獲得快樂與自由，與自我及生命連結，希望能幫助我們看到生命的完整，help us enjoy and celebrate our sprite, Tantra Philosophy help us to celebrate each and every moment, to celebrate this life at this day, 今天的練習就是為了這個，星期六早上的團體練習是為了celebrate life，我們都已經很努力，we have many responsibilities, we have families, some of you have children, we have great responsibilities, in yoga we redefined ''Selfish''在瑜珈中我們重新看到「自私」這兩個字，we servant our heart我們去扶持自己的心，unclouded my mind讓自己的意識沒有烏雲，and power my bodies讓我們的身體更健康, It's the way we can be這是我們該生活的方式，the brightest light成為最光亮的亮光，we transform our ideas我們的想法蛻變，we transform from this into that, yoga is about transformation, we learned how to transform obstacles become opportunities把障礙變成機會, some people think we are crazy, 星期六早上起床集合在這個小房間裏面，pay somebody to torture us，大家聽了都笑了起來，他說這是真實的故事，我們知道內心深處something rich and valuable happen，我們把difficulties視為有趣的playfulness，例如今天可以hold the pose longer，或是今天又能多做幾個動作，我們把challenges視為great opportunities，這是創造creating的新方式，Playfulness，deep art of transformation，我們要把今天的梵唱送給象神，讓祂的精神能在我們身上更具體化，祂是排除障礙的神，transform difficulties into opportunities。

然後Karina老師帶領我們頌唱三次Om Gum Ganapatayei Namaha (Om Guhm Guh-nuh-puh-tuh-yea Nah-mah-hah)，意思是Om and salutations to the remover of obstacles for which Gum is the seed。Patrick說當我們面對挑戰的時候，我們通常會變得僵硬然後退後一步step back，we resist我們阻擋它，difficultly sometimes feel basic這些難關讓我們沒辦法作自己，而在深度的瑜珈練習中我們學習到be taught，宇宙的大精神已經在我們身上與大自然all nature中展現出來，所以當我們面對難關的時候so we learned to face the difficulities，we start to recognize ourself again，we see the challenges other people faced，the challenges we have faced or will face in the future, we learned will help each other。他說我們的梵唱送給Ganapati，祂是Parvati與Shiva的兒子，然後Karina帶著我們梵唱另一段Mantra of Lord Ganesh(感謝Flora幫我找到梵文)：
Vakratunda Mahaakaaya Suryakotee Sama Prabha
Nirvighnam kuru mey Deva
Sarva kaaryeshu Sarvadaa
(My Lord, who has a curved tusk, immense body and whose brilliance matches that of a million Suns, please remove all obstacles in all my undertakings all the time.)
Om Sri Ganapatayei Namaha
Om Sri Ganapatayei Namaha
Om Sri Ganapatayei Namaha

整段梵唱也是三次，Karina唱得真好！雙手合掌心前，let's open to spirit of Ganesha接受象神的精神, open to your true spirit, hands to each other接受彼此， 一聲Om，Namaste回到自己的墊子上開始練習。

今天沒從下犬式、而是從前彎開始，Patrick說Ganesha is the elephant God，有一個很大的肚子，他要我們去想像大象的腿，然後把兩腳像大象一樣往下紮根，吸氣延伸，吐氣前彎，重覆四次後兩腳往後到下犬式，墊腳趾、微彎膝蓋，突然此時B教室側的一個燈泡掉下來破裂，還好沒有砸到同學，不過引起一陣騷動，那個位置的同學就換了位置。兩腳往前站姿前彎，兩手放骨盆、肩膀往後open huge，吸氣兩手往上伸直，吐氣前彎，吸氣延伸，吐氣前彎，吸氣兩手往上伸直，吐氣前彎，吸氣延伸，跳到Plank，手指分開，變得更穩定，earthy要有抓穩大地的感覺，Chaturanga下巴往前，然後趴下，手指與腳趾都分開，inhale cobra，clear your vision，吐氣下犬式。

右腳往前Warrior II，Patrick說象神的耳朵是huge超級大的，the first principle is to listen，要我們打開耳朵像象一樣去傾聽，我們如果提高敏感度，就能聽到我們看不到的東西，open ourself to everything, willing to transform, span and open the heart，吐氣下犬式、右腳往上Dog Split，右腳往前Warrior I，open your ears to hear, root your feet to the earth，開始加上後彎，吐氣下犬式、右腳往上Dog Split，右腳往前Plank、Chaturanga、上犬式、下犬式，換左腳往前換邊重複。The first principle is to notice，可以去認知對於自己身體的影響，障礙也是機會。這時清潔伯伯來幫大家清掃破掉的燈片，大家異口同聲的說「謝謝！」Patrick說因為今天的課程早上九點才開始，所以我們應該睡得比較多，當然會視幾點上床而有所不同(我就是貪看電視，其實睡得比平時反而少了，哈哈)，但是有時我們休息比較多時卻反而覺得比較累，tiredness to the body is the opportunity to waken, became wake and deeper，他說象的腿有很大的面積，他有一次在非洲站在象的腳印當中，發現自己非常的小，大象的腳印大很多，所以要我們create footprint like elephant, embody the power，前跳回手中間前彎，兩手背後握拳，膝蓋微彎，use technique to create opportunity, bow all the way over手伸直，all the way deep Uttanasana, 手鬆開吸氣延伸it's the flow, 吐氣前彎，吸氣兩手往上伸直，吐氣兩手合十胸前，把所有的難關與障礙都視為機會。

吸氣兩手往上伸直，吐氣前彎，後跳Chaturanga，上犬式，firm the hands, shoulders back, downward dog，右腳往前Parsvakonasana，這是每天都練的動作，Patrick說這個動作本身是很美的，soften and explore放柔去感受，找到內在亮起來的感覺，慢慢去改變，strong power the leg，回下犬式右腳往上Dog Split，右腳往前Trikonasana，Patrick說他小時候看到象神的時後覺得很奇怪，好像異形的感覺，但等到有好奇心的時候，去探索故事的深層，才發現裏面有很多的教導，才知道象神代表的意義，是看到機會去創造它，this is yoga，回下犬式右腳往上Dog Split，右腳往前Warrior I，seat in the lunge，pull up inside雖然我們練習過這個動作，但是每次都是創新的，每一次都能找到新的故事，就像每個印度的神都是很特別，就是我們內在的感受與內在的生命，這些故事告訴我們，要讓我們的生命更有意義，我們還有更多的潛能，去感覺大象的象徵像腳一樣穩定，去打開內在的故事，加上後彎，兩手伸直，回下犬式右腳往上Dog Split，inhale plank pose, exhale Chaturanga and lie down, all the way down, 還要我們發出「啊~~」relief的聲音，這套只有三個動作，但每個動作都停上好幾分鐘，真的是累壞人了。

兩手背後握拳Shalabhasana，兩腳穩定，手就像trunk一樣，軀幹是流動性的，所以手肘彎，steady your legs, hugs shins in, widen the thighs, scoop the tail bone and root to the earth, keeping that, side body longer, curve the chest, head back, heavy the legs, and melt your heart, bend your elbows a little bit, curve the shoulder loop, curve the chest more up, and lie down, 回下犬式，換左腳往前，要我們跟著重複唸Utthita Parsvakonasana，他說梵文是種美麗的語言，有很多的能量energy在裏面，所以從梵文的感覺先開始，當我們在美麗身邊的時候，我們會接收到、自己也會變得更美麗，soften to feeling放柔去感受，feel the form感覺這個動作就在我們的內在，外在表達是這份精神，inside find the power從內在找到力量，需要敏銳的敏感度。Patrick問我們是否看過大象流淚的照片？因為大象會表達情緒，它會哭，所以大自然跟每個人都是連結的，在每個生物的身上都會展現出來。不忘再次提醒要感覺力量往中間集中，大象腿的力量要往下legs strong，要往內看seek the power，Patrick說大象enormous是陸地上最大的動物，當我們站在象的前面時It's big than you think, but they are quiet, some of dogs in Taiwan is much louder，哈哈哈。他說大象是很有力量的，能把非洲整村落都踩爛掉，但大象是很敏感的，walk in the earth so quietly很輕柔的走在大地上，when they run are soft。Go inside find the power, find the power root the legs, 用呼吸的脈動帶領我們的動作，讓呼吸在我們的體內流動，要引導這個力量。

最後從趴姿pop up推上到Chaturanga，肩膀帶到手肘的高度，回下犬式前跳，吸氣兩手往上，把掌心面向天花板，往上看，手臂在腳正上方，手掌在腳掌正上方，完完全全的了解自己的身體在哪裡，吐氣前彎，吸氣延伸，吐氣Chaturanga，吸氣上犬式，吐氣下犬式，前跳時hip go high，吐氣前彎，後跳到下犬式，結果因為同學太大聲，Patrick還笑我們像elephants，哈哈哈，第二次前跳，手臂要完全伸直，因為手臂就像大腿一樣，反而是腳像軀幹一樣是很自由的，前跳回來better聲音小了，吐氣前彎，第二次後跳到下犬式，heavy hands steady, legs strong，前跳回手中間，吐氣前彎，吸氣兩手往上，吐氣兩手放下合十，pause to remember, to feel the sprite connection，腳掌要往下紮根。

吸氣兩手往上，吐氣前彎，inhale prepare, jump Chaturanga, keep shoulders back, inhale upper-facing dog, exhale downward-facing dog, put legs together, right leg in the air, look forward, keep arms straight, hug into the middle, arms steady，腳就像大象的腳一樣，慢慢hop forward standing Split，hop back downward-facing dog，重複來回二次，然後回下犬式，膝蓋跪下起身看Patrick示範這個動作，大概是因為我們光聽口令作得不太對吧~這個動作要讓legs swing搖擺，if you want to jump to handstand，他說看到很多同學的穩定性提高了，但動作中需要一些自由，the legs you swing will power you up，手臂的肌肉力量要穩定，腳是自由的，腳往上之後往中間力量集中，他還學我們碎碎念的說「是喔，等腳上去之後」，哈哈哈，上得去的真的不多啦，所以開始雙人練習Handstand，今天我跟以芬一組，介紹Flora跟秀秀姐一組。秀秀姐也還是一直提醒我要收Bunda，我笑說我就是有個象神的肚子啦，哈哈。

Prasarita wide stand面向右邊，確認腳掌平行，手放在骨盆處，check the alignment pretty precise，就像大象的腿一樣，吸氣延伸，吐氣前彎，重複二次，臀部要在腳掌的正上方，吐氣前彎，感覺自己的shoulder blade, arch the upper back，肩膀在心的後面，let the breath flow。左手抓右腳腳踝，right hands to the sky，右側的尾椎要往內收更多，扭轉的時候身體要延伸拉長，curve the chest, switch to the other leg，這一邊Patrick來幫我肋骨每次都要收一些，and then twist, and then twist, and then twist, and then twist四次，還說keep going, keep going, and then release，呼~吐氣前彎，頭頂碰地，他說如果頭頂無法碰地的話''grow your neck''，哈哈哈~~然後才說step your feet wider, place your hands between your feet, your head and hands create a triangle, it's called equilateral triangle等邊三角形(我其實沒聽過equilateral這個英文，還把小三的老大叫來幫我拼字，他一次就拼對，讓我這個老媽傻眼，哈哈哈)，equal length, see clearly一定要仔細看，手掌很有力，手肘往中間集中，站在腳尖上，脖子拉長、胸提高往腳的方向，Step 1膝蓋放在手肘上，Step 2很穩定的話把兩腳往上抬高，這是TT晨間練習以來第一次練習三角式頭倒立，是我最穩的一種，所以可以很放心的練習，手肘往中間集中，open legs back to Prasarita，吸氣延伸，吐氣前彎，兩腳就像象神一樣root and heavy，我們要讓象神在我們的身體裏面具體化，吸氣延伸，吐氣兩手插腰，吸氣起身回到正面，兩腳打開平行，Squat down。

右手放右腳後、在背後握左手手腕，膝蓋微彎，不要用精神去抵抗，身體往左右搖擺一點點shift a little，記住這種自由的感覺，扭轉停留後鬆手Squat down，換邊重複。

左腳往後、膝蓋跪地，Patrick經過我旁邊時用腳把我的左腳膝蓋再往後，他說這個動作是很有趣的，so flow the instruction, 右邊肩膀放在右腳大腿後側，set back leg back more and further, make right shoulder under right thigh deeper，左腳一直往後到胸口完全碰地，兩手背後握手腕互扣，然後兩腳踢直，把前腳腳跟離地停留，有同學以為是Koundinyasana似乎作錯很久都沒發現，Patrick笑說不是Chaturanga，其實Patrick一開始說這是有趣的動作，就代表是個新的動作啦。這個動作對我來說下去不難，鬆手後要起來反而比較費力，哈哈，回到站姿前彎，Patrick說有些動作光看起來似乎是很困難的，比如怎麼樣把手扣在後面，會認為自己無法作到，所以要給自己一個opportunity，這是探索的練習，answer to the opportunity is to find the technique重新調整我們的技巧，不要想要怎麼作，只要打開去嚐試，換右腳往後換邊重覆，回下犬式。

從下犬式手往後走，Squat down，同樣右手穿過右腳後方、兩手背後互扣，Patrick說這個動作其實跟前面的動作是完全一樣的(原來如此)，do the same thing just change the body position, it's the same point, shift to left leg, ''stand up, Taipei!''，右腳先彎勾腳板、大腿往後才捲尾骨，把右腳完全延伸拉長，shine your heart, take shoulders back, twist the belly, straight your power, right leg straight, full stretch，右腳放掉吐氣前彎，然後換邊重複。他說我們在九樓，非常專注於瑜珈的藝術，這是很特別的經驗，鬆手後前彎放鬆上半身左右搖擺，雙手往前回下犬式，慢慢坐下。

Baddha Konasana雙手放臀部後面，當腳往中間集中，肌肉力量包住骨頭，會使兩腳膝蓋慢慢靠近，讓大腿往後往下內旋，保持大腿拉寬，尾椎收的力量會使膝蓋往下到地板，兩腳板互推，重覆幾次，就像個脈動的感覺，然後把手往前走，It's the challenge to balance，尾椎往內收完全站起來，然後原路回到Squat down再回Baddha Konasana，老師說要我們相信他，我們一定作過更難的動作，他問大家Chops是否翻譯正確？我們說是，他說要確定我們是聽不懂還是lose your mind，technique serves the flow技巧可以幫助我們，然後重複練習shift to stand up，兩手胸前合十不碰地，他說再450次就好了，哈哈哈，可是卻說try not smile，我馬上知道為什麼，一笑就起不來啦。Patrick說we use the difficulty, actually we seek it out, and opportunities grow，我們希望尋找到自己的靈性，我們找到這個挑戰性，而我們已經準備好了(這句話好像是現在火紅的哩)，最後一次站起來後吐氣前彎。

左腳往後、膝蓋跪下，重心一直往後直到前腳完全伸直，Hanumasana，這也是TT以來第一次練習前後劈腿，後腳腳趾勾起來，前腳往後、後腳往前，感覺骨盆平衡，大腿往下，兩手往後開始延伸後彎，腰身拉長，回到下犬式，右腳往上Dog Split，右腳彎往後，flip your body over，腳落地Wild Thing，回到下犬式，左腳往前換邊重複，記住肌肉的力量是由外圍帶到核心，讓能量流到身體裏面去，回到下犬式，膝蓋跪地坐下。

右腳半盤，左腳膝蓋往前、讓右腳膝蓋碰地，然後把左腳盤上成Lotus，然後手不碰腳，把蓮花鬆開，換邊重複change the leg，但要我們先看看左右兩側的同學還有沒保持微笑face soft，哈哈，重複幾次，當意識帶領我們的時候，Patrick突然表演繃張臉的說yoga help us seeking the happiness，大家看了都哄堂大笑，Patrick常常這樣搞笑讓大家輕鬆一點啦，他說it's so easy, yoga help us to find true spirit and true happiness, serious is a sickness，專注focus與太嚴肅是不一樣的，太嚴肅的話you will lose all the fun，順位的技巧是要幫助我們找到心的美麗，一個好的瑜珈學生與一個好的瑜珈老師一樣，都是要找到心的美麗。他要我們把臀部一直往後把蓮花座移到墊子的最後方，完全趴下，手在肩膀下方，手臂撐地伸直像腳掌一樣，soften your heart, curve your ears back，嘴巴打開、舌頭往下、眼睛看鼻尖，Simhasana Ii獅子式第二式，然後手往後走，膝蓋撐地平衡Goraksasana牧牛式，雙手離地合十胸前、然後兩手往上伸直，重點是膝蓋要往中間集中，尾椎往內收，坐下pause a moment，然後手指往後撐地、手肘彎接孔雀式Padma Mayurasana，心往前送、額頭碰地，尾椎往內收，事實上這是個後彎的動作，跟著老師的步驟，沒想到我今天終於頭與腳同時離地了，哈哈，雖然只停了一秒鐘就撐不住了，但這是我第一次成功，兩腳鬆開，原來就是要找到這個平衡。

起身兩腳往前走前彎，手完全放開，像大象的尾巴一樣下垂dangle搖擺懸盪，往前往後走，不過我們走得很不好，Patrick要我們squat down，他說當我們小的時候常常像動物一樣usually is the monkey，但等我們成人之後，就不像動物了，他擺了個僵硬的身軀表情，大家哄堂大笑，這個動作只是要我們完全的放下，搖晃擺盪，終於懂了，大家又開始練習。他說這不是瘋狂的、而是有趣的，然後回到墊子後方坐下，換邊盤腿後趴下，重覆換邊，不過當他說stretch the arms straight手臂伸直時，我們第一排的人卻像有傳染性的都把兩手往前伸直、卻不是推直上來獅子式，全部作錯了，Patrick還打趣的說first row is very creative，哈哈哈，重覆獅子式、牧牛式、孔雀式，孔雀式一直重複curve the chest，release。

開始後彎動作，站起來到墊子前端，膝蓋彎Utkatasana，手放在骨盆，shins in, tights out, widen the seating bone, shoulders back, curl up and look up, scoop the tail bone, exhale bow Uttanasana, step back downward dog，膝蓋跪地Ushtrasana，重點與Utkatasana完全一樣，慢慢坐下，第二次手握腳跟，直接推成地Ushtrasana，回正慢慢躺下，接Bridge Pose，透過體位法去找到心中好的那一面，因為我們的意識常常會把我們帶到一個批評的地方，觀察自己內心思想五分鐘，我們常常會告訴自己I am not tall enough，Patrick說這就是他的毛病，哈哈哈，我們會覺得動作太難了、房間太熱了等等，但是Tantra Philosophy希望我們去看好的另外一面，美麗的地方，就像象神的大肚子，表示它吃得很好，哈哈哈，看來我也有藉口了，而不是去想祂好肥喔，哈哈哈，要確認我們自己都能看到每件事情美好的一方，有創造力的地方。Bridge pose推上來，腳往中間集中，肩膀在身體背後，就像Utkatasana，手放肩膀下面，推到頭頂碰地，手抓地Urdhva Dhanurasana第一次，手臂完全穩定，回到地板，動作結束後要感覺動作的脈動，這就是Spanda梵文裏的脈動之意，精神裡的脈動goes in and goes out, nature pauses, connected to the flow, feel it first，第二次Urdhva Dhanurasana，先從內心深處先穩定自己，視難關為機會，就從現在把自己完全打開，full stretch，手就像象神的腿一樣，站在腳尖上往內走，右腳往上延伸、然後換邊重複，手臂往中間集中再不斷延伸，慢慢下來，眼睛閉起來，把身體完全帶到大地，不要去評斷過去，就是單純的感受當下，去感受脈動，感覺腹部的能量上下的流動，我們與大自然的脈動非常接近，就像暴風雨將來的時候，有些動物會先跑到山上去，氣象學家不知道、動物卻已經知道了，候鳥會在天氣暖活時往南方飛，牠們與大自然的脈動非常接近，牠們知道會發生什麼事情，練習瑜珈就是要去感覺deep pulse，練習完之後就會表現出來。第三次Urdhva Dhanurasana，站在腳尖上往內走，手臂骨往後、肩膀往後，hug in，右手放在右手大腿上方，換左手放左手大腿上方，再慢慢回到地板。

Patrick說象神是個守護者與保護者，祂不會移除所有的困難，只把必要者移除，把障礙視為機會，因此我們要學習深層的往內看deeper inside power，往內集中and go up第四次Urdhva Dhanurasana，推上去之後再把頭放回地板，兩手抱頭像Headstand輪式Eka Pada Viparita Dandasana I，手肘往中間集中，手臂往下、把頭往後離地，腳往中間集中，然後頭放下，兩手push up推回Urdhva Dhanurasana，打開氣在身體裡流動，站在腳尖上往內走，慢慢回到地板。

側躺到右邊推地起身，臀部坐在腳跟中間Supta Virasana臥英雄式慢慢躺下，手肘撐地，先把頭頂地，才把手放肩膀上面的位置，臀部離地，腳往中間集中，頭往後往腳的方向走walk your head in，push your arms straight把手臂伸直，push your feet and come up, push your feet and come up! 成為Ushtrasana，然後第二次躺下來，重覆第二次練習。站起身，兩腳平行打開臀部寬，手指往下point to your pumpkin 放在下背部 (Chops沒特別翻譯出來，只說手指朝向臀部)，動作大綱general form與Utkatasana一樣，bend your knee a little bit, drop your tights and set them apart, open your back and shoulders back，尾骨捲的時候開始腳伸直往後捲standing backbend，手鬆開順著腿往下走，use your hands widen your thighs, curve your head back, inhale come up，慢慢坐下來。

然後是雙人練習的示範，今天Demo的是以芬，要練習Drop band and stand up，大腿要先往後，side body long，要像象神一樣幫助朋友anchor her down往下紮根，上來的時候anchor her hip forward and down heavy, and she stretch her legs straight，第二次的時候練習者的手放鬆像象神的尾巴一樣流動dangle，膝蓋彎，慢慢伸直開始後彎，要上來的時候，幫助的人要記得forward and down，我也是跟以芬一組。

再次躺下lie down，Patrick說you must back to your focus回到剛才的專注，把意識帶到心裡面，了解自己為什麼要作這些？在生命中有哪些是需要轉變的？Am I awake? Am I paid my attention to my spirit? 第39次Urdhva Dhanurasana all the way up哈哈哈，自己做自己想做的任何變化式，後彎時head back，所以我就練drop back and stand up。

最後站姿前彎，下半身穩定，上半身像象神尾巴一樣放鬆。往後走下犬式，右腳往前面向左Prasarita，steady your legs，吸氣延伸、吐氣前彎，上半身自由，左手握右腳腳踝，不要側轉，但去感覺扭轉到右邊，然後搖擺換邊，腳打直、大腿往後、尾椎內收，回到中間，膝蓋彎，跳回中間，坐下來。

右腳伸直、左腳彎Janu Sirsasana轉向右腳，steady your legs，belly轉向右腳bow forward，腳要有力往下扎根，然後把心轉往左邊，轉成Parivrtta Janu Sirsasana，不過口令一開始有點無法會意，吸氣起身，換邊重複，這次我才懂了。兩腳伸直Upavishtha Konasana束角坐式，use your hands widen your seat, toes straight up，動作的重點與精準度是很重要的each precision counts，轉往右腳方向前彎，保持身體低的轉往左腳方向swing over，root your legs，重複來回二次，最後往前趴下，尾椎內收，軀幹再往前延伸，兩腳回到前面，Dandasana，小腿肌肉帶到腳踝，spread toes out, hold your feet, pull your body forward，允許呼吸像水一樣的流動flow，Paschimottanasana前彎，feel the power of legs steady, ground yourself, move your thighs to the floor, help to settle your energy steady, feel your heart and belly forward, a flow, inhale and steady rise up。

Roll the mat forward to half way, in the seat position can seat on the top of the mat, everything is optional，重點是要尋找骨盆與背部曲線的平衡，use your hands to widen your seat, inner spiral，手放大腿上方、閉上眼睛靜坐。我們加入意識與能量的脈動Pulse energy連結，one part steady, a body here, one part free, a flow of breath is a incredible power, Prana Shakti it gives us life, flow all over our body, different parts of body been given different energy，象神是排除障礙的神，he is the gatekeeper, from one level to the next, the practice we seek to transform, transform to one level to the next，身體有很不可思議的結果，我們講到過的脈輪Chakras，在身體的中心線當中，我們可以藉由梵唱的練習，把呼吸的能量 Prana Shakti帶往身體當中更為飽滿，each Chakrasa have different bija mantra, sound connected the energy to the spot, we begin to awaken the center of energy by transform the energy, we use the chant of bija mantras now to connect the deep energy, the Chakras begin the base of the spine, along to the crown, begin focus on your attention right on the root, focus your awareness there, connect to the element of earth, the heavy and steady power of the Ganesha, the feet of elephant。

所以接下來是我最喜歡的梵唱部分，以前Jivamukti帶過，今天由Karina老師帶領梵唱，Muladhara海底輪Muladhara是海底輪，代表的咒音是LAM。第二個脈輪Svadhisthan生殖輪，代表的咒音是VAM。第三個脈輪Manipura臍輪，代表的咒音是RAM。第四個脈輪Anahata心輪，代表的咒音是YAM。第五個脈輪是Vishuddha喉輪，代表的咒音是HAM。第六個脈輪Ajna眉心輪，代表的咒音是OM。第七個脈輪是Sanasrara頂輪，代表的咒音也是OM。先單獨頌唱每個脈輪的Biga Mantra，然後順序由下到上練續梵唱，很震撼的練習。

兩手合掌胸前，bow your head, in honor your spirit, and honor the spirit of Ganapati, the ability to transform, obstacles to opportunities, lie down to MaHa Savasan。沒想到大家鬆開墊子的聲音卻超大的，破壞了原有的寧靜，Patrick忍不住說unroll your mat quietly, take the first minute to make yourself comfortable, we will have 15 minutes deep Savasana, take a moment to feel the body, shift the position to completely relax, settle your body to the floor, just surrender your efforts, we are really, really big today，要記得練習是為了平衡，balance between our efforts, your really empower the body to the connection, and surrender, surrender here we are, you all deserve rest, give yourself freedom and let it go, trust your efforts, trust the process, back to the ocean spirit,

接下來是今天最讚的部分，不是因為躺著攤屍足足有15分鐘，而是Karina老師用玻璃缽的頌缽振動，剛好位置就在我跟Flora正前方，後來下課後她還說擔心我們兩個人會覺得太大聲，其實我們覺得像VIP哩，以芬說光這一段就值800~1000大洋啦，哈哈，但真的太讚了，好樣的Karina 老師！

慢慢打開去接受呼吸的流動，belly完全放柔像象神一樣，像象神的尾巴，動手指與腳趾，slowly bring your arms over your head，享受全身的伸展and a long deep breath，膝蓋彎倒向右邊，臉躺在右手臂上像枕頭，肚子完全放柔像象神一樣，gently, calmly, sensitivity life an elephant use your arms and gracefully push yourself back up，最後一次坐姿，Patrick說現在四點半，哈哈哈，其實正午過一點啦，you quiet deep in Savasana, the vibration of the bowl help dissolve time, as your really drop in the pulsation of energy, and it's very beautiful to watch you guys rest, fold your hands, we close our practice and 貢獻感恩，for Chops translate so amazingly，結果Chops沒翻譯，大家反而哄堂大笑，Karina老師帶領從心中發出的梵唱與play the bowl讓我們感覺能量的振動so beautiful, thank you, for all of us to help each other, help each other handstand and drop back, and being here to help each other，我們就是彼此的象神，幫助彼此排除障礙，用一聲OM來奉獻感恩，從內心深處唱出來，

我終於完成了一篇完整的TT練習筆記，把待續兩個字拿拿掉了，可真辛苦，我斷斷續續大概整理了超過十個小時，七頁A4紙，每篇要寫成這樣真的很難，至少完成這一篇了，因為很棒的一節課，一點點也不想忘記，也分享給沒能在現場參與的每位朋友，Namaste~

P1387 (待續)TT Morning Intensive 24-5/Patrick (120min)

今天星期五是個大晴天，Patrick說英語中有句話Thanks God is Friday，no need to translate大家都能了解，不過接下來要等翻譯時，Chops等了好幾秒才說話，Patrick還問他是否需要咖啡(其實他是在等一個比較完整的句子，當翻譯是很不容易的，我們都可以理解)，哈哈~Patrick說有位瑜珈修行者寫了很多有關瑜珈的書，對於瑜珈經他有自己的見解，經過很多年的思考與審思，他說瑜珈是要追求快樂的一條路，練習的傳統就是找到內在深層最大的快樂，May we all remember that，打開內心深層像浪潮般完整的快樂，從內在打開自己，讓星期五的陽光spread out，三聲OM與三次Anusara Innovation開始，向我們今天的happiness鞠躬，namaste開始。

因此今天的主題是快樂Happiness。

雙人練習開始互握同側的手腕，lean back, walk feet back手臂伸直，蹲低重心往後，伸展身體的側面，再換邊。

站在墊子前端，line your feet up, fold your hand, we begin once again, let our mind, heart, body all join, it take some efforts on seven在早晨七點需要一些努力，今天要作15次Surya Namaskara，please stand tall inside your body站高、內在身體飽滿，inner body bright, 外在的身體朝向happiness，讓內在快樂的感覺亮出來，讓渴望放柔，side body long，手臂骨上端往後，肩胛骨往內溶化。

第一趟拜日式inhale stretch your arms over head, exhale bow and all the way down, inhale life yourself half way pause, step or jump plank pose, slowly bend and lie down, point your feet，肩膀順位，foundation is the principle we check in and align something bigger, hug in the center, inhale curl up, curl and steady, soften the feeling of your heart, happiness deep deep inside, sometimes we soften to allow to recognize, the pulse of happiness inside, melt your heart, curl your head, curl and look up, exhale downward dog, spread your fingers straight your arms, stand on your toes and bend your knee a little bit, check your feet parallel, do chins in , thighs out腰身拉長，保持這一切雙腳慢慢伸直，heels down, full stretch, look forward, bend your knees, and jump to the top, exhale bow, straight legs, thighs back, 保持核心core穩定，hand on the hips, shoulder blades away back from your heart心帶到肩胛骨的後面，arm bone back, and feel pulse of your heart, as you stand down to the legs從心往上提，inhale arms over head, hook your thumbs, stretch your whole body, don't lean back，維持在中間，悅性，experience the happy inside感覺內在快樂的流動，stand the whole body。

第二趟拜日式exhale bow, all the way down touch the floor, inhale prepare, jump to plank pose, plank pose arms straight down, shapes different (from Chaturanga), and so do the feeling, Chaturanga is completely different, slowly lie down, point your feet, relief your body to the earth, and you will feel the shift能量的流動，it's stable, stable than you are, be open to the power，允許大地的能量扶持我們，讓我們能更穩定，可以感覺內在快樂的脈動，內在的脈動是改變的，bow your head, straight your legs, and curl up, melt your upper back, soften the upper back上背溶化讓脊椎再往前帶，透過手抓地的力量穩定，讓肩膀再往後帶，exhale downward dog all the way back, spread your fingers，讓手與腳啟發，看前面膝蓋彎jump, steady legs, and exhale bow, stand on your finger tip，手往前走到肩膀的下面，當手肘往外張開的時候，side body long，手臂骨往後，讓心溶化更多，當一個地方穩定，另外一個地方就是自由的。

第三趟拜日式inhale half way, Chaturanga jump back, upper dog inhale, firm your hands, exhale all the way back, bend your knee, look forward and jump, exhale and bow, steady legs, inhale rise all the way up, stretch your arms up, exhale arms down, fold your palms, pause and remember, remember we seek the happiness，非常好的機會，我們都在尋找最深層的快樂，不是應該每個人都這樣的嗎？我們有不同的旅程path，to find the truth。

第四趟拜日式inhale stretch up, exhale bow all the way down, inhale prepare, Chaturanga hop back, shoulders pull arms more, upper dog inhale, bend your elbows a little bit, melt your upper back, take arm bone back deeper, widen the shoulder, curl your head back, downward dog exhale, look forward, bend your knees and jump, all the way, steady legs, exhale bow, steady legs, inhale up, all the way up, exhale arm down, fold your palms, open yourself to bigger and deeper inside happiness, 相信練習可以幫助打開肩膀與我們的心，有打開去接受的力量。

第五趟拜日式inhale stretch up, exhale bow forward, inhale prepare, exhale Chaturanga, upper dog inhale curl, and shine your heart brightening, downward dog all the way, Patrick突然說不要一直看鏡子，鏡子會讓我們分心distract，alignment順位是從內在的，當我們有順位的時候需要更擴張expend，也許這個時候你需要鏡子check，一下子就好，不要永遠看著鏡子，look forward, bend your knee and jump, all the way up, exhale bow, feel the weight of your body, squeeze to the middle, straight your legs, and push your heel down, inhale rise up, come all the way up, stretch up, arms down exhale, fold the palms, inner body bright, soften from outside, melt to the earth。

第六趟拜日式inhale go up, all the way up, exhale all the way down touch the earth, inhale prepare grab your hands lift your chin, Chaturanga step or jump exhale, inhale upper facing dog, thighs back, scoop your tail bone, exhale all the way up, bend your knees a little bit, check the feet, parallel the feet, toes add more juice to the legs, hug in, chins in more to the middle line, and thighs go back apart, look forward, grab your hands more, more muscle energy to your arms，手腕、手肘與肩膀再往上提，尤其手臂內側要完全的往上提，當手臂往上提的時候，thighs go back apart，再把腳完全的伸直，透過心把手完全往下推，downward dog all the way back, look ward, bend your knee and jump, hip high, exhale and bow, thighs move back, into more body，將意識帶到身體裏面，我們尋找心裏深層的快樂，steady leg, inhale rise up, all the way up, hook your thumbs, full stretch, feel good, exhale arm down, fold your palms，感覺好feel good是好的行為的證明，有些事情搞不好不是這樣子，不過允許自己感覺好也是瑜珈練習的一部分，smile!

第七趟拜日式inhale...

(待續21:56)