编者荐语：

以下英文内容来自南美洲的一位阿汤授权老师Lucas老师，据说他是掌门人Sharathji的六大弟子之一，而中文内容则由国内阿汤授权老师陈维老师提供。看别人练站立上下轮好轻松，我虽佩服，但不向往，还是踏踏实实从地面推起，继续练吧！

以下文章来源于Ashtanga520，作者陈维Vanessa

Since I started practicing Ashtanga Yoga every day, I have always studied with Guruji Sharath. He taught me that, before a student can start the second series of Ashtanga, they must be able to do dropbacks alone (go into Urdhva Dhanurasana, stand up, and go down to the floor without help from the teacher).

Why is this important?

The first series is called Yoga Cikitsa (yoga therapy). The goal of the first series is to fix, heal, and make our body strong.

The practice builds strong legs, good balance, and with each vinyasa (movement), the bandhas help us open and expand the chest.

Because of this, at the end of the first series, we have the big challenge: the dropbacks.

Being able to do dropbacks alone is very important before starting the second series (intermediate series). The second series is more subtle and it works more strongly on our nervous system, especially through the spine.

Starting the second series without doing the dropbacks can be bad for students. This is because later in the practice there are very deep backbends, like Kapotasana, which need strong legs, good breath control, and good control of the bandhas.

Without this “rite of passage,” many important lessons of the practice and body development will be lost.

I was not a student of Sri K. Pattabhi Jois, so I cannot say exactly how he taught. But maybe, in the past, some students started the second series without doing dropbacks because the shala was a research place (Ashtanga Yoga Research Institute). Everything was new and experimental.

Later, when Ashtanga became more popular, it became clear that students should only start the second series after they finish the first series and can do dropbacks up and down alone.

This is the method, and this is how it should be taught.

自开始每日练习阿斯汤加瑜伽以来，我一直跟随guru sharathji 学习。他教导说，学生在开始第二序列之前，必须能够独立完成后弯起身（独立进入上弓式、站立并下落到地面，无需老师辅助）。为何这至关重要？第一序列名为"瑜伽理疗"，旨在修复身心、强健体魄。

练习能增强腿部力量与平衡能力，每个串联体式配合收束法的运用，逐步帮助我们打开并扩展胸腔。

正因如此，第一序列最后的重大挑战便是后弯起身。在开始第二序列（中级序列）前掌握独立后弯起身极为关键。第二序列更为精微，主要通过脊柱对神经系统产生更强的作用力。

若未掌握后弯起身就进入第二序列，可能对学生产生不良影响——因为后续练习包含如鸽王式等极深的后弯，这些体式需要强大的腿部力量、精微的呼吸控制以及收束法的有效运用。

若缺失这个"成长仪式"，练习中许多关于身心发展的重要精粹便会流失。我并非帕塔比·乔伊斯大师的亲传弟子，故无法断言他当年的具体教学方式。或许在过去，有些学生未掌握后弯起身便开始第二序列，因为当时的阿斯汤加瑜伽研究院本就是个探索与实践的场所。

后来随着阿斯汤加瑜伽的广泛传播，教学体系逐渐明晰：学生必须完整掌握第一序列，并能独立完成后弯起身，方可开启第二序列。

这是传承至今的教学法则，也是阿斯汤加瑜伽应有的传承方式。