I guess if you have regular yoga practice, you will always feel like you gain some energy after the practice. I recently realize in fact, it's not about "gaining energy", it's more like "channeling" the energy!
As I said I have been feeling confused and jammed, mantally and physically, here in Tainan. I feel anxious and get irrated very easily, which I even don't like myself. This has been not only making myself small, but torqued, I think. I even forgot and forgo my practice, I just let go... But, it only gets worse. I finally pick up my mat and began to practice again. I feel MUCH better and RELEASED afterward. Then, I realized, the energy within me (including emotion) just needed to be channeled out! It's like the water in the vast, need to replace with fresh water frequently!
I need yoga practice, I need more meditation as well. I should add this into my new year resolutions!!
2009年12月19日 星期六
2009年12月16日 星期三
Resistance
Morning practice yesterday was themed for backbending, but I have to admit that I kept confront my resistance for backbending. It took me so long trying to overcome this, but I guess there are a lot more need to do.
Kapotasana is the one that I keep resisting practice. The foundamental reason is I don't feel well when doing it, not mention that I "can't" even make it to full pose. One major truma I have with this pose is one teacher ever push and pull me rudely into this pose, which made it sooo pianful and frustrated afterward. I felt totally a loser...
I guess all this made me keep resisting from the practice for this pose, so I also don't know Ustrasana and it's variation to move to Kapontasana. So I didn't even finish my practice yesterday. I know I have been much better in other backbending poses, I know my body is more ready now, in terms of my thoratic spine and my shoulders are more felxible. In stead of my back body, the problem now lies on the front body, my psoas! It must still be tight. Psoas is one of the core muscles, which record or withholding some emotions in our body. As far as I know, maybe the car accident at the age of 8 may have it's toll. I stayed in hospital for half month because of the percussion in the head. I can't remember anything at that accident. So I guess may be at that time I was just totally relax into this accident, all the reaction maybe just out of spantaniety. So maybe my psoas contracted and never release from this protection.
This is just my plain guess, and maybe to justify my resistance toward Kapontasana. I know it would take time for this practice to release and relax my psoas, so I could make it further into Kapontasana. Thanks for the obstacles I faces, so I could really look into my body, my fear!
Kapotasana is the one that I keep resisting practice. The foundamental reason is I don't feel well when doing it, not mention that I "can't" even make it to full pose. One major truma I have with this pose is one teacher ever push and pull me rudely into this pose, which made it sooo pianful and frustrated afterward. I felt totally a loser...
I guess all this made me keep resisting from the practice for this pose, so I also don't know Ustrasana and it's variation to move to Kapontasana. So I didn't even finish my practice yesterday. I know I have been much better in other backbending poses, I know my body is more ready now, in terms of my thoratic spine and my shoulders are more felxible. In stead of my back body, the problem now lies on the front body, my psoas! It must still be tight. Psoas is one of the core muscles, which record or withholding some emotions in our body. As far as I know, maybe the car accident at the age of 8 may have it's toll. I stayed in hospital for half month because of the percussion in the head. I can't remember anything at that accident. So I guess may be at that time I was just totally relax into this accident, all the reaction maybe just out of spantaniety. So maybe my psoas contracted and never release from this protection.
This is just my plain guess, and maybe to justify my resistance toward Kapontasana. I know it would take time for this practice to release and relax my psoas, so I could make it further into Kapontasana. Thanks for the obstacles I faces, so I could really look into my body, my fear!
2009年12月6日 星期日
Being with your parents
Few days ago, I read an article on a magazine, which make my eyes wet. It was about taking care of your parents. It is a serious of report on this issue, including interviews with those late 30's, or 40's childern. This is talking about how my life is and how confused I am now.
In the article, it said "孝", the traditional Chinese way of caring and respecting your parents maybe no longer works, or maybe need to work in other ways. Parents and childrens may no longer live together, and the age difference is bigger, children at this edge are at the "sandwich stage", raising their kids and supporting their parents at the same time. If the parents are healthy, you are lucky. If not, may need a lot more time, effort and money to take care of them.
My mom had the hip joint replacement surgery one month ago. I came back before the surgery, since she was already in a lot of pain at hip joint, not able to move around. Dad called several time ask me to come back to take care, he sounds very desprated. This made me feel guilty and urge to get back, but on the other hand, i hate leaving my huby in SH. Anyhow, this kind of quilty feeling is always there while I stay at my parents home and while I taking care of them and the house.
On the other hand, it's so hard to get along with them. I mean, the way we interact and the way to caring each other.... I really don't know how. Even if I know how, my action just end up disappointly...
So, I have the feeling of quilty and disappointed to myself....
And I don't see I am really helping my parents, in the way I wish I could do better....
This is my learning, and this learning maybe my last chance in this life time. They are getting older, and no one could say how many time we got. This terrified me somehow. I really wish I have the wisdom to cope this!
In the article, it said "孝", the traditional Chinese way of caring and respecting your parents maybe no longer works, or maybe need to work in other ways. Parents and childrens may no longer live together, and the age difference is bigger, children at this edge are at the "sandwich stage", raising their kids and supporting their parents at the same time. If the parents are healthy, you are lucky. If not, may need a lot more time, effort and money to take care of them.
My mom had the hip joint replacement surgery one month ago. I came back before the surgery, since she was already in a lot of pain at hip joint, not able to move around. Dad called several time ask me to come back to take care, he sounds very desprated. This made me feel guilty and urge to get back, but on the other hand, i hate leaving my huby in SH. Anyhow, this kind of quilty feeling is always there while I stay at my parents home and while I taking care of them and the house.
On the other hand, it's so hard to get along with them. I mean, the way we interact and the way to caring each other.... I really don't know how. Even if I know how, my action just end up disappointly...
So, I have the feeling of quilty and disappointed to myself....
And I don't see I am really helping my parents, in the way I wish I could do better....
This is my learning, and this learning maybe my last chance in this life time. They are getting older, and no one could say how many time we got. This terrified me somehow. I really wish I have the wisdom to cope this!
2009年12月1日 星期二
We are meant to shine
This is a quote sent from a yoga friend in Greek. I did a little translation, hope won't lost the meaning. I think this quot is familiar, maybe I read something similar in "A return to love". This is a powerful statememt, "we are meant to shine!" I love this and hope I could always keep this in mind. So I could free myself and shine!!!
_____________________________
"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us.
我們最深的恐懼不是因為我們缺了什麼, 而是我們有超乎想像的能量! 令我們害怕的不是我們的黑暗面, 而是我們自身耀眼的光!
We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world.
There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do.
我們常常問自己, 我怎麼可能會是耀眼的,美麗的, 有才華的? 事實上, 我們怎麼可能不是呢? 你是神的子民. 小看自己對這世界是沒有幫助的. 畏畏縮縮的好讓別人覺得不受威脅是沒有一點益處的. 我們都注定要發亮的, 就像每個小孩一樣!
We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone.
我們生來都是為了要綻放在我們身上神的光芒. 不只是某些人可以, 是每個人都如此.
And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”
當我們讓我們的光芒閃耀的同時, 我們也自然的允許旁人一樣的發光. 就像我們將自己從恐懼中解放出來的同時, 我們也同時的解救了其他人!
____________________________
這段話我似乎有在A Return to Love中讀過, 不過書沒在手邊, 無法確認, 所以不確定到底是誰說的. 但是, 這不重要啊, 重要的是, 我們都是注定要發光的!!!
祝福每個人!!! 閃亮亮~
_____________________________
"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us.
我們最深的恐懼不是因為我們缺了什麼, 而是我們有超乎想像的能量! 令我們害怕的不是我們的黑暗面, 而是我們自身耀眼的光!
We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world.
There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do.
我們常常問自己, 我怎麼可能會是耀眼的,美麗的, 有才華的? 事實上, 我們怎麼可能不是呢? 你是神的子民. 小看自己對這世界是沒有幫助的. 畏畏縮縮的好讓別人覺得不受威脅是沒有一點益處的. 我們都注定要發亮的, 就像每個小孩一樣!
We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone.
我們生來都是為了要綻放在我們身上神的光芒. 不只是某些人可以, 是每個人都如此.
And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”
當我們讓我們的光芒閃耀的同時, 我們也自然的允許旁人一樣的發光. 就像我們將自己從恐懼中解放出來的同時, 我們也同時的解救了其他人!
____________________________
這段話我似乎有在A Return to Love中讀過, 不過書沒在手邊, 無法確認, 所以不確定到底是誰說的. 但是, 這不重要啊, 重要的是, 我們都是注定要發光的!!!
祝福每個人!!! 閃亮亮~
2009年11月20日 星期五
腦袋被敲了一下
最近的生活有點困頓, 且疑惑．．．當我還大聲的說找到自己的dharma時，原來生活還是要繼續，我並不會就一下得道或從此沒有煩惱．
最近讀了一些Bhagavad Gita薄伽梵歌的書，中文的有"印度智慧書"，和現在在啃的Ram Dass的"A Path to God", 其實剛好在Gita的前幾個章節講的就是karma和dharma. Ram Dass在他的書中對這部分的探討我覺得很精采, 剛好,在Wa yo yogi的blog中剛好她記載的最近在夏威夷參加John Friend 和Ram Dass的Bhagavad Gita的workshop, 寫的真豐富. 她裡面qoute John Friend說的一段話: “live full on and have no regrets. Full on sweetness, full on sensitivity. We don’t really know why we are here but in time it will be revealed and we don’t know how we will affect the world.” 意思是＂盡情的的去活的更豐富更圓滿更有覺知, 不要有遺憾. 我們不知道來到這世間是為了什麼, 但是慢慢的答案會浮現, 而且我們不知到我們會如何的影響世界. ＂
這段話，重重的敲了我的腦袋一下，與其擔憂困頓，還不如讓自己在當下，活的更充實有意義一點．所以，我花了一些時間幫老爸老媽整理陳年累積雜物的廚房，讓老房子住的舒服一點．．． 不是件大事，未必會改變世界，但是這是我在當下做的有意義的事．．．哈！
最近讀了一些Bhagavad Gita薄伽梵歌的書，中文的有"印度智慧書"，和現在在啃的Ram Dass的"A Path to God", 其實剛好在Gita的前幾個章節講的就是karma和dharma. Ram Dass在他的書中對這部分的探討我覺得很精采, 剛好,在Wa yo yogi的blog中剛好她記載的最近在夏威夷參加John Friend 和Ram Dass的Bhagavad Gita的workshop, 寫的真豐富. 她裡面qoute John Friend說的一段話: “live full on and have no regrets. Full on sweetness, full on sensitivity. We don’t really know why we are here but in time it will be revealed and we don’t know how we will affect the world.” 意思是＂盡情的的去活的更豐富更圓滿更有覺知, 不要有遺憾. 我們不知道來到這世間是為了什麼, 但是慢慢的答案會浮現, 而且我們不知到我們會如何的影響世界. ＂
這段話，重重的敲了我的腦袋一下，與其擔憂困頓，還不如讓自己在當下，活的更充實有意義一點．所以，我花了一些時間幫老爸老媽整理陳年累積雜物的廚房，讓老房子住的舒服一點．．． 不是件大事，未必會改變世界，但是這是我在當下做的有意義的事．．．哈！
2009年11月19日 星期四
有覺知的變老...
最近因為照顧剛開刀的媽媽待在台南，才發現台南的親戚都只剩長輩，有來探視和幫忙照顧的也都是老先生和老太太了，當初就是覺得大家都年紀大了，所以決定回來幫忙照顧，但是真的回來才真的感覺到這裡真的是老人照顧老人．媽媽都七十幾了，媽媽的姊弟妹當然也老了，大姨最近也身體不適，表大姨倒是快80歲了，滿頭白髮，很熱心的買來一堆新鮮食材，到家裡來煮一頓好料給我們吃，大舅也從淡水來幫忙．每個老人家過著不一樣的老年生活．有的長輩是一個人過著生活，有的夫妻兩人，有的跟著子女一家生活．老人家之間的閒聊可以發現．有的積極的照顧自己的健康，熱情的安排自己的生活，獨立的行動不撒嬌．有的只要聚在一起就是話從前，怨嘆自己年輕的歹命，和對現在生活的不滿，而且這些抱怨的話常常不是第一次聽到，而是就像錄音帶不斷重複播放著．
人都會老，我也會，我可不想自己變成後者那樣的老太太．． 常在想為何會有這些行為模式？記得在＂一個新世界＂，＂零極限＂和＂A return to Love" 都有提到一個概念，就是我們的情緒是學習來的，但是會常常落入＂制約＂反應，就是被＂Programmed"，腦袋就像電腦一樣，被＂程式化＂，所以對許多事物的反應就像是按下按鍵直接撥放，所以一直在同一種模式下運行，逃不出去．在這種情況下，同樣的結果會一直被複製，所以總是遇人不淑，總是運氣不好，總是時不我與．
零極限提到一個＂清除＂的概念．也就是將一切都先delete，clear! 這其實就是一種"覺知"的開始，一但有覺知到自己的行為之後，改變就會開始．一但有覺知，就會活在當下，警覺自己在此時此刻的行為想法．
我正在學習．．．跟爸媽的相處是門大學問，已經三十多年了，相處模式很容易就會陷入這樣的programmed... 最近常常在一句話出口後我就在反省，也許在下次話出口前該仔細想想，但是真的不容易啊．看著老爸老媽的生活，才會驚覺原來子女的個性和思維模式真的是被父母所捏塑出來的，有怎樣的父母就會養出怎樣的小孩，我可以逃出這個＂程式＂嗎？我得活的更有覺知！！
人都會老，我也會，我可不想自己變成後者那樣的老太太．． 常在想為何會有這些行為模式？記得在＂一個新世界＂，＂零極限＂和＂A return to Love" 都有提到一個概念，就是我們的情緒是學習來的，但是會常常落入＂制約＂反應，就是被＂Programmed"，腦袋就像電腦一樣，被＂程式化＂，所以對許多事物的反應就像是按下按鍵直接撥放，所以一直在同一種模式下運行，逃不出去．在這種情況下，同樣的結果會一直被複製，所以總是遇人不淑，總是運氣不好，總是時不我與．
零極限提到一個＂清除＂的概念．也就是將一切都先delete，clear! 這其實就是一種"覺知"的開始，一但有覺知到自己的行為之後，改變就會開始．一但有覺知，就會活在當下，警覺自己在此時此刻的行為想法．
我正在學習．．．跟爸媽的相處是門大學問，已經三十多年了，相處模式很容易就會陷入這樣的programmed... 最近常常在一句話出口後我就在反省，也許在下次話出口前該仔細想想，但是真的不容易啊．看著老爸老媽的生活，才會驚覺原來子女的個性和思維模式真的是被父母所捏塑出來的，有怎樣的父母就會養出怎樣的小孩，我可以逃出這個＂程式＂嗎？我得活的更有覺知！！
2009年10月27日 星期二
尷尬的臀大肌II: 夾不夾？
十月的Yoga Journal當中的Anatomy專欄講了一個其實我也納悶很久的問題，就是在後彎時的臀大肌（Gluteus Maximus），到底要不要夾緊？？之前寫過一些關於這個肌肉, 還真是個尷尬。 在許多傳統拉筋老師都會跟你說要夾緊屁股，並將骨盆往前推，這是兩個動作，骨盆前推會造成groin緊張，容易拉傷Psoas，大腿骨也會前推，這和Anusara的系統是完全相反地，有空再來討論這個，此篇的重點在臀大肌！另一派的論點是臀大肌在後彎時,必須要放鬆的，因為它是骨盆的外旋肌肉，而在我上過的大部分Anusara老師若是提到Gluteus 大都採比較中立的說法。Jonas說gluteus需要engaged (用力)，但是不需要用力到可以夾碎核桃… 呵。
夾緊派的說法，是因為一但臀部夾緊，後彎造成的下背部不蘇胡馬上就會減緩，但是，放鬆派的說法是，夾緊會造成外旋限制後彎。所以，到底怎樣才對…
Gluteus Maximus臀大肌是在最外層的臀肌，她有兩個止點，在大轉子和Tensor Fascia Lata上，所以收縮臀大肌可以產生三個作用，除了可以使股骨外旋和外展之外，還可以使股骨伸展(extension). 其實這也就是可以使骨盆作除了外旋還有伸展(extension)! 所以在Asana後彎的動作中，整個髖關節需要extend，這時臀大肌也可以幫上忙，但是，尷尬的事就是，我們只需要臀大肌的hip extension的功能，而不要另外的兩個外展和外旋的功能，那怎辦？
文章說到，該不該夾臀要看你的Iliopsoas髂腰肌的鬆緊。看圖，iliopsoas在身體前方, 是主要的hip flexors, 而身體後方的hip extensor之一,臀大肌, 在後彎時，hip extensors 必須是拉長的, iliopsoas是主要的hip extensor, 所以必須也是整個伸展開來，對於髂腰肌過緊的人，會拉緊腰椎，因為髂腰肌上端連結到腰椎(1~5)，造成骨盆上方前傾，這也是造成許多人在後彎時下背痛的原因。這時若是hip extensors幫助，也就是臀大肌收縮可以幫助延展髂腰肌，這也就是為何對有些人夾緊屁股是有用的。但是，對於那些髂腰肌比較鬆的人，也就是那些後彎像在吃便當輕鬆的人，他們本身就可以輕鬆的拉長髂腰肌，若是加上夾緊臀部，他們反而會覺得沒法進入更深的後彎！
你是哪一種人？我是第一種，要認命的那型。但是，文章中有提出一個很好的solution! 就是, 要幫尷尬的臀大肌解套的方式，就是只用到可以作hip extension動作的部分肌肉，少用到那些會造成外旋和外展的肌肉。
臀大肌可以幫助後彎的肌肉，是下半部的肌肉，也就是坐骨下方的肌肉。所以我們要再後彎時”只”用到這裡的肌肉，臀部上和中段肌肉會亂事，所以儘量不要用到他們。怎麼做呢？作者Cole用很多文字介紹練習方式，讀過也試著作過，啊簡單來說，就是Anusara的Inner Spiral內螺旋! 而且是很多很多的內螺旋! 先作個練習，左手扶牆或桌，提起右腳，保持腿打直，將右腳趾轉向面對左腳跟的方向，這時去摸摸臀部應該都是鬆鬆的沒用力，這個動作就是要內收大肌才可以作到的內旋，然後再用到hamstring的幫忙，將腿往身體後方後提，手放在右坐骨下方，腿後伸直到手感覺坐骨下方的肌肉開始用力，但是保持臀部上半部是沒用力的。是吧，這就是Anusara的內螺旋! In, back, and apart!大腿內轉,大腿骨往後, 大腿骨彼此遠離!
文章用setu bandasana來練習如何只用到坐骨下方臀肌，這一樣要用到內收大肌和hamstring, 還要加上股四頭肌收緊. 準備動作躺在地上，開始可以將腳內八，用內螺旋的力量提起臀部，到膝，臀和肩膀連成一線之後，股四頭肌用力像是要把膝蓋伸直的力量，注意臀部只有坐骨下方的肌肉用力，上半部保持放鬆！這個練習就像是Chris要我們夾磚練習，和John和Ben的內轉雙人練習是一樣的。
呵，又可驗證Anusara的Universal Principles真是”正”! 用簡單的指令和方法，但是在肌動學上卻是完全正確的！
2009年10月22日 星期四
blog症候群
Y!的blog沒法上傳文章,只可以來這裡po 文章, 我想這次真的"擋"很大.....
但是有點焦慮, 怕沒新文章, 大家會忘了我. 但是,我真的在乎的是這個嗎？
其實,我的blog一向很低調, 留言者不多,每天的pageview也普普,會常上來看的也都是老朋友,或沒見過面的老朋友（網友）.我也沒認真的利用過blog來作為我瑜伽職涯的行銷工具,
所以寫的東西, 很多都只是純粹想分享,純粹自己爽.
但是,不可諱言, 因blog認識更多人, 也讓一些人認識我,
認識我在上海的第一對朋友,
或是在第一次去嘉義竟然也被認出來, 真是小小的虛榮...
但是,我真的在乎這個嗎？好像不是, 我真的是自己爽,
還有一個主要原因,我想就是connection....
沒有對外發言和連結, 整個就是孤立的.... 哇....(泣)
這可真是個test, 沒blog的時後是怎麼活的~~~
還好有還有這裡~~~~
2009年10月16日 星期五
線上閱讀瑜珈
幾乎每天上網都會到其他瑜珈人的blog晃一下, 看看大家的新鮮事, 心發現, 練習, 新活動.... 反正, 總是有所得! 而且, 樂此不彼. 網路2.0真是個蓬勃的年代, 各種user generated 的內容, 源源不斷, 真是考驗著我的資訊饑渴度.... 我想, 我的blog左下的欄位會不停長大下去, 真是開心, 可以認識越來越多瑜珈人!
另外, 自從瑜珈雜誌(Yoga Journal) 因為XX原因已經停刊, 原本的發行人尹岩和她的瑜珈館就在推出了線上版的瑜珈文摘. 剛上去讀了一下, 滿用心的設計和編排, 以網上閱讀的模式, User experience還不錯. 還有音樂陪伴呢. 多媒體的閱讀模式, 是原本的平面雜誌所感受不到的. 內容而言, 當然無法像拿在手中的雜誌豐富, 但事也算誠意十足. 值得推薦, 畢竟為瑜珈作的讀物, 是值得鼓勵的!
http://online.zcom.com/full/12447/online.html
2009年10月14日 星期三
我不買啦
最近悄悄的生起一個念頭, 想要給自己一個挑戰, 這挑戰聽起也許很蠢, 對某些人, 但是對我而言, 是頗有挑戰性的，這個挑戰就是，未來這一年內，不花錢買任何一件新衣服。這個念頭興起，是因為回台北的家時，故意不帶衣服，因為也是要挑戰自己的另一個障礙，”匱乏＂的障礙。因為總是來回不同地方時，總是需要打包行李，但是我每次都會有小焦慮，就是什麼該帶什麼不需要帶的焦慮。最後，就行李就常常被塞滿，但是以為可以打發時間讀的書，卻連翻都沒翻，又揹回來，以為會需要的面膜，最後還是懶到根本忘了敷。最後都會覺得自己很三八，浪費精力的考量很久裝好的行李，還花了很多力氣揹來揹去，最後，其實只需要其中20%的東西。我想，很多原因都是因為我覺得 “缺乏”, 我可能本來就缺乏安全感，所以覺得需要很多，所以才會把行李塞滿。這也就是 “匱乏感”, 一直覺得缺了些什麼….. 這是很深的病，不自覺的，所以我會囤積一些用不完的保養品，衣櫥總是覺得少一件，鞋子填滿鞋櫃….
在Tantra 哲學中有所謂的三個Mala，可以翻作 “幻象”，Anava Mala (覺得匱乏), Maiya Mala (疏離感) , Karma Mala (覺得沒能力去做). 我就是給Anava Mala這個幻象給蒙了眼睛。這個幻象就是the feeling of not enough，總是覺得缺乏什麼。其實這幾年，我對很多東西的慾望減少很多，不再追求名牌或所謂的潮流，衣服鞋子也只以舒適為需求，不太化妝，甚至連保養都很懶。但是，看到喜歡的瑜珈服也是會想買，看到正流行的服飾還是會想要試穿，看看自己的模樣，而且我還有個壞習慣，喜歡變化，所以新東西對我而言有吸引力，所以有時還是會給她買下去，因為，我就缺這一件…. 就是缺這個…
可以看到自己很瞎的行為，是發現一個美妙的真理，我們本來就是圓滿的! Tantra 哲學中相信，每個人本來就是生來圓滿的，不匱乏的（Fullness! lackless!）一切的不滿足或匱乏感都是自己的假象。所以，上次去清邁時發現我鼓鼓的化妝包沒跟來時，我本來整個panic，但是我還是好好的過的一個月；去年完全沒準備在台北過冬，靠著幾件才在衣櫃本以為已經退休的，甚至因為有斑點以為不會在穿的衣服，整理一下，一點都不像是舊衣，還是撐過了幾個寒流。我其實發現，原來自己，什麼都不缺！！反而，覺得生命之流帶給我許多的新發現和創意，去取代我原本以為自己缺乏的。一旦知道自己什麼都不缺，I am lackless!! 還可以讓我作最喜歡的創作時，真是開心的。
所以，這是我的願望，就從我最常被攻破的弱點開始，未來一年，我不要再花錢買新衣服了，瑜珈服也是，現在的就很足夠了，想要變化就從舊的衣服改裝，已經改裝了幾件，太好玩了，還有超過十年以上的舊衣服呢,等我可以上傳照片再來分享吧,...… 以前的我真是敗家….
在Tantra 哲學中有所謂的三個Mala，可以翻作 “幻象”，Anava Mala (覺得匱乏), Maiya Mala (疏離感) , Karma Mala (覺得沒能力去做). 我就是給Anava Mala這個幻象給蒙了眼睛。這個幻象就是the feeling of not enough，總是覺得缺乏什麼。其實這幾年，我對很多東西的慾望減少很多，不再追求名牌或所謂的潮流，衣服鞋子也只以舒適為需求，不太化妝，甚至連保養都很懶。但是，看到喜歡的瑜珈服也是會想買，看到正流行的服飾還是會想要試穿，看看自己的模樣，而且我還有個壞習慣，喜歡變化，所以新東西對我而言有吸引力，所以有時還是會給她買下去，因為，我就缺這一件…. 就是缺這個…
可以看到自己很瞎的行為，是發現一個美妙的真理，我們本來就是圓滿的! Tantra 哲學中相信，每個人本來就是生來圓滿的，不匱乏的（Fullness! lackless!）一切的不滿足或匱乏感都是自己的假象。所以，上次去清邁時發現我鼓鼓的化妝包沒跟來時，我本來整個panic，但是我還是好好的過的一個月；去年完全沒準備在台北過冬，靠著幾件才在衣櫃本以為已經退休的，甚至因為有斑點以為不會在穿的衣服，整理一下，一點都不像是舊衣，還是撐過了幾個寒流。我其實發現，原來自己，什麼都不缺！！反而，覺得生命之流帶給我許多的新發現和創意，去取代我原本以為自己缺乏的。一旦知道自己什麼都不缺，I am lackless!! 還可以讓我作最喜歡的創作時，真是開心的。
所以，這是我的願望，就從我最常被攻破的弱點開始，未來一年，我不要再花錢買新衣服了，瑜珈服也是，現在的就很足夠了，想要變化就從舊的衣服改裝，已經改裝了幾件，太好玩了，還有超過十年以上的舊衣服呢,等我可以上傳照片再來分享吧,...… 以前的我真是敗家….
2009年10月9日 星期五
老爸老媽.....
為什麼和爸媽的相處, 總是不能如我所願....
因為是最親的人, 你知道他們不管你做了什麼, 他們都會原諒你.都會容忍你, 所以, 常對他們的溝通方式和你對其他人的方式, 總是少了警覺心, 甚至有時嘴裡說的或是態度上會做出和你真正的心意不一樣的方式表達出來. 你明明就很愛他們, 但是你就是會說出或做出可能傷老人家的心的事... 也許, 我們從小都沒學會如何的相處, 和如何的溝通. 尤其, 在這人生中最初也是最終, 也是最重要的一段關係上....
忘記在哪本書上看到, 當你認為你已經開悟了, 或是在心靈學習上有些成就或是進展時, 試著跟你的父母同住一星期, 再來說你是否真的像你自己認為有長進......
.
老爸和老媽, 我是真的很愛你們的.... 只是我還在學習要怎樣表達.... 你們一定要給我時間喔！！！
因為是最親的人, 你知道他們不管你做了什麼, 他們都會原諒你.都會容忍你, 所以, 常對他們的溝通方式和你對其他人的方式, 總是少了警覺心, 甚至有時嘴裡說的或是態度上會做出和你真正的心意不一樣的方式表達出來. 你明明就很愛他們, 但是你就是會說出或做出可能傷老人家的心的事... 也許, 我們從小都沒學會如何的相處, 和如何的溝通. 尤其, 在這人生中最初也是最終, 也是最重要的一段關係上....
忘記在哪本書上看到, 當你認為你已經開悟了, 或是在心靈學習上有些成就或是進展時, 試著跟你的父母同住一星期, 再來說你是否真的像你自己認為有長進......
.
老爸和老媽, 我是真的很愛你們的.... 只是我還在學習要怎樣表達.... 你們一定要給我時間喔！！！
2009年10月3日 星期六
對Pincha Maruyasana的解悶
昨天入手的瑜珈體式與解剖，本想再睡前翻一翻，沒想到越看越有趣，就花了大約一個多小時給讀完了。就像是第一印象一樣，深入淺出，對於解剖的入門者也應該看的懂，對於個別肌肉的介紹不多，所以若是有Key muscle這本的陪伴也是不錯的。
內容中有比較完整的整理肩膀和骨盆這兩個girdles，其實也就是Anusara中講的4 corners of the body，也就是軀幹的四個角落，基本上這四個角落連結到四肢，若是四肢甚至到末端有傷，都可回推到這四個角落的運作是否正確，反之亦然！Anusara 的Universal Principles主要也就是為了安全的肩膀和髖關節運作。 在肩膀的介紹，連結Shoulder Girdle, 胸廓, 和脊椎的肌肉連結, 除了6塊幫助穩定的肌肉, 還有肩袖(Rotator cuff)所需要的穩定性. 還加上前胸與rib cage的肌肉連結. 當中提到的rotator cuff在倒立姿勢中的重要性.
這讓我連結到我的練習. 讓我想通難怪我沒法在Pincha Maruyasana穩定停留. 我對Pincha的練習有小執著, 每次的自我練習都來一下, 其實我最近的Pincha有比較進步, 因為了解的頭頸和dristi的位置, 可以讓身體比較正位. 但是, 其實還有本身肌肉的問題, 我想根本就是我的肩胛的外旋和上舉的肌肉運作有問題！原因很可能是肩胛因為以前不懂事的亂練頭倒立跌下來的舊傷, 這已經有快兩年的時間了，還是沒完全好，連側睡都會不太舒服。書中剛好討論到這點，頭倒立和Pincha Maruyasana都是手舉過頭的動作，若是前鋸肌，上斜方肌，菱形肌，提肩肌這四塊肌肉沒有好好合作，或是肩旋外肌（Infraspinatus, Teres Minor）過緊或無力都會讓倒立不穩定. 左肩的問題, 我想是複合式的問題, 我回想難怪在一些老師在為了Pincha 的準備練習時, 也就是站立時,用手掌抱磚, 肘彎90度, 在高舉過頭, 要我們夾緊磚頭時, 不可以被老師的手打下來, 在這個簡單的動作我都覺得吃力…. 肩膀酸且無力…
這樣的了解, 才讓我長久以來的納悶有點釋懷, 我應給我身體時間和幫助她復原, 以前都只以為是肩膀緊的問題, 練習時只是很粗魯的要求她”打開”, 原來很不得方法…. 對不起, 請原諒我, 謝謝你, 我愛你!
內容中有比較完整的整理肩膀和骨盆這兩個girdles，其實也就是Anusara中講的4 corners of the body，也就是軀幹的四個角落，基本上這四個角落連結到四肢，若是四肢甚至到末端有傷，都可回推到這四個角落的運作是否正確，反之亦然！Anusara 的Universal Principles主要也就是為了安全的肩膀和髖關節運作。 在肩膀的介紹，連結Shoulder Girdle, 胸廓, 和脊椎的肌肉連結, 除了6塊幫助穩定的肌肉, 還有肩袖(Rotator cuff)所需要的穩定性. 還加上前胸與rib cage的肌肉連結. 當中提到的rotator cuff在倒立姿勢中的重要性.
這讓我連結到我的練習. 讓我想通難怪我沒法在Pincha Maruyasana穩定停留. 我對Pincha的練習有小執著, 每次的自我練習都來一下, 其實我最近的Pincha有比較進步, 因為了解的頭頸和dristi的位置, 可以讓身體比較正位. 但是, 其實還有本身肌肉的問題, 我想根本就是我的肩胛的外旋和上舉的肌肉運作有問題！原因很可能是肩胛因為以前不懂事的亂練頭倒立跌下來的舊傷, 這已經有快兩年的時間了，還是沒完全好，連側睡都會不太舒服。書中剛好討論到這點，頭倒立和Pincha Maruyasana都是手舉過頭的動作，若是前鋸肌，上斜方肌，菱形肌，提肩肌這四塊肌肉沒有好好合作，或是肩旋外肌（Infraspinatus, Teres Minor）過緊或無力都會讓倒立不穩定. 左肩的問題, 我想是複合式的問題, 我回想難怪在一些老師在為了Pincha 的準備練習時, 也就是站立時,用手掌抱磚, 肘彎90度, 在高舉過頭, 要我們夾緊磚頭時, 不可以被老師的手打下來, 在這個簡單的動作我都覺得吃力…. 肩膀酸且無力…
這樣的了解, 才讓我長久以來的納悶有點釋懷, 我應給我身體時間和幫助她復原, 以前都只以為是肩膀緊的問題, 練習時只是很粗魯的要求她”打開”, 原來很不得方法…. 對不起, 請原諒我, 謝謝你, 我愛你!
瑜珈新書
誠品幾乎是我家的圖書館, 走路就可以到信義區的總館去, 最近發現幾本瑜伽新書, 值的推薦
瑜伽體式與解剖- 晨星出版, 這是剛出版的書, 我翻了翻覺得還不賴, 作者Susi 是加那大人, http://www.anatomyandasana.com/ 這個網站的老師, 我還沒機會仔細研究這個網站, 看他的書寫法應該是IYENGAR老師, 看過很多國內外的書, 還沒注意過這個老師的, 我回查了原版書, 因為其實還是習慣看原版, 發現這是在2006就發行的書. 我翻了這本中文版, 內容翻的還不錯, 中文順暢, 瑜伽詞彙也翻的正確, 有點小可惜的是許多的醫學名詞沒有附加上英文原文, 這是有點可惜的, 因為翻譯的文章常常容易出錯的地方或是習慣用語不同, 造成原意沒法正確的被了解. 若是以專業角度看, 醫學名詞是需要原文對照最好！內容方面, 很簡單易懂, 對解剖學的初學者也很容易入門！許多基本知識都有解說, 還有專門對瑜伽相關的體位法和mudra及banda都有解釋, 有些是沒聽說過的, 一翻就想想買！！ 我研究一下 之後, 再來分享心得!
這本是" Teaching Yoga" 的中譯本, 心靈工坊出版, Danna Farhi 一位應該也是Iyengar老師所寫的書, 我有原文版, 但是也是我的書債之一, 我還沒讀完... 雖然已經買了兩年多了. 但是我翻過一部分, 書的內容很清楚的對於瑜伽教學的探討. 不是教條式的寫法, 而是以幾個可能遇到狀況來探討. 這是我的TT時老師也推薦的書. 我還沒機會翻中文版, 不知道中文翻的如何. 但是這位老師可是很多人很喜歡的老師, 上次去花蓮還跟小英老師和麗娜老師聊起這位老師, 這位老師六月時還有去北京開workshop喔！ 在坊間許多"做" 瑜伽的書, 可還沒有像這樣一本對於瑜伽教師的ethical道德責任有深入討論的書！
這是Swami Veda的著作, 心靈瑜珈－改變生命能量的20個法則, Swami多次來台灣, 每次都剛好沒機會去聽他的課, 我讀過一本關於他的書"遇見喜馬拉雅山的大師", 作者也是視Swami Veda為尊敬的上師. 我翻了翻書, 裡面是Swami的演講精華, 內容很豐富,簡單且很有深度, 翻到一篇關於靜坐, Swami說, 不要為了自己靜坐, 那要為什呢? 讓人很想繼續讀下去, 買!!
瑜伽體式與解剖- 晨星出版, 這是剛出版的書, 我翻了翻覺得還不賴, 作者Susi 是加那大人, http://www.anatomyandasana.com/ 這個網站的老師, 我還沒機會仔細研究這個網站, 看他的書寫法應該是IYENGAR老師, 看過很多國內外的書, 還沒注意過這個老師的, 我回查了原版書, 因為其實還是習慣看原版, 發現這是在2006就發行的書. 我翻了這本中文版, 內容翻的還不錯, 中文順暢, 瑜伽詞彙也翻的正確, 有點小可惜的是許多的醫學名詞沒有附加上英文原文, 這是有點可惜的, 因為翻譯的文章常常容易出錯的地方或是習慣用語不同, 造成原意沒法正確的被了解. 若是以專業角度看, 醫學名詞是需要原文對照最好！內容方面, 很簡單易懂, 對解剖學的初學者也很容易入門！許多基本知識都有解說, 還有專門對瑜伽相關的體位法和mudra及banda都有解釋, 有些是沒聽說過的, 一翻就想想買！！ 我研究一下 之後, 再來分享心得!
這本是" Teaching Yoga" 的中譯本, 心靈工坊出版, Danna Farhi 一位應該也是Iyengar老師所寫的書, 我有原文版, 但是也是我的書債之一, 我還沒讀完... 雖然已經買了兩年多了. 但是我翻過一部分, 書的內容很清楚的對於瑜伽教學的探討. 不是教條式的寫法, 而是以幾個可能遇到狀況來探討. 這是我的TT時老師也推薦的書. 我還沒機會翻中文版, 不知道中文翻的如何. 但是這位老師可是很多人很喜歡的老師, 上次去花蓮還跟小英老師和麗娜老師聊起這位老師, 這位老師六月時還有去北京開workshop喔！ 在坊間許多"做" 瑜伽的書, 可還沒有像這樣一本對於瑜伽教師的ethical道德責任有深入討論的書！
這是Swami Veda的著作, 心靈瑜珈－改變生命能量的20個法則, Swami多次來台灣, 每次都剛好沒機會去聽他的課, 我讀過一本關於他的書"遇見喜馬拉雅山的大師", 作者也是視Swami Veda為尊敬的上師. 我翻了翻書, 裡面是Swami的演講精華, 內容很豐富,簡單且很有深度, 翻到一篇關於靜坐, Swami說, 不要為了自己靜坐, 那要為什呢? 讓人很想繼續讀下去, 買!!
願呼吸與你同在
最近因為眼睛做了近視雷射手術, 眼睛經歷一次轉化, 在術後需要休息和保養, 聽起來很簡單, 但是我因此發現自己有多貪心....
有很多藥水要點, 每次要隔五分鐘, 這五分鐘最好是閉眼休息,老實說, 這個間隔真的可以看出我有多沒耐心, 很奇怪, "想看"的慾望, 連五分鐘都嫌久, 我想我每次一定都沒真的閉眼五分鐘, 我就會等不及張開眼, 做一些有的沒的事, 看報看書看雜誌看電視, 問什麼有這麼難. 我在想這個問題, 我知道休息很重要, 若是手腿的不舒服或受傷, 我還會甘願的休息, 但是對於"看"這點, 我就是閒不下來, 可以不看電視但是沒法不看書, 可以不聽音樂但是沒法不讀點東西, 可以不吃零食, 但是眼睛閒不下來.... 我就是很難放我的眼睛去Savasana....
嘗試一些方式, 等那五分鐘. 心裡默數100, 常不知數到哪, 小睡片刻, 我沒法這麼進入狀況, 要真睡著五分鐘是醒不來的．好像只有數呼吸是對我有用的. 我用著靜坐的專注方式去調息數息, 這是我是過最有用的方式了, 慢慢的數息, 心也可以靜下來, 一吐一吸數1, 一直到10, 再倒數回到1, 重複幾次. 也許搞不好也沒真的有５分鐘的break, 但是真的有relax的效果!! 額頭眉尖就鬆開來, 肩頸也放下來, 感覺有呼吸真好....
後來, 幾乎在所有不知如何排解的空檔, 我都開始這樣的練習, 或是在我覺得熱, 覺得煩躁, 覺得生氣或沮喪, 覺得緊張時, 或是在我睡前, 等車, 排隊, 走路.... 想到就做個幾次, 真的耶, 感覺無論如何, 無論發生任何事, 自己一個人或是跟很多人, 都有呼吸永遠的陪著我. I should never be alone! 而且, 平靜就隨之而來! 原來平靜, 其實是很容易達到的!!!
所以, Star war中說的 "May force with you!(願原力與你同在!)" 我要說, "May breath with you!" 之後, peace就會發生了....
Om Shanti Om~
有很多藥水要點, 每次要隔五分鐘, 這五分鐘最好是閉眼休息,老實說, 這個間隔真的可以看出我有多沒耐心, 很奇怪, "想看"的慾望, 連五分鐘都嫌久, 我想我每次一定都沒真的閉眼五分鐘, 我就會等不及張開眼, 做一些有的沒的事, 看報看書看雜誌看電視, 問什麼有這麼難. 我在想這個問題, 我知道休息很重要, 若是手腿的不舒服或受傷, 我還會甘願的休息, 但是對於"看"這點, 我就是閒不下來, 可以不看電視但是沒法不看書, 可以不聽音樂但是沒法不讀點東西, 可以不吃零食, 但是眼睛閒不下來.... 我就是很難放我的眼睛去Savasana....
嘗試一些方式, 等那五分鐘. 心裡默數100, 常不知數到哪, 小睡片刻, 我沒法這麼進入狀況, 要真睡著五分鐘是醒不來的．好像只有數呼吸是對我有用的. 我用著靜坐的專注方式去調息數息, 這是我是過最有用的方式了, 慢慢的數息, 心也可以靜下來, 一吐一吸數1, 一直到10, 再倒數回到1, 重複幾次. 也許搞不好也沒真的有５分鐘的break, 但是真的有relax的效果!! 額頭眉尖就鬆開來, 肩頸也放下來, 感覺有呼吸真好....
後來, 幾乎在所有不知如何排解的空檔, 我都開始這樣的練習, 或是在我覺得熱, 覺得煩躁, 覺得生氣或沮喪, 覺得緊張時, 或是在我睡前, 等車, 排隊, 走路.... 想到就做個幾次, 真的耶, 感覺無論如何, 無論發生任何事, 自己一個人或是跟很多人, 都有呼吸永遠的陪著我. I should never be alone! 而且, 平靜就隨之而來! 原來平靜, 其實是很容易達到的!!!
所以, Star war中說的 "May force with you!(願原力與你同在!)" 我要說, "May breath with you!" 之後, peace就會發生了....
Om Shanti Om~
2009年9月22日 星期二
Anusara's 3 As
I read this article from an Anusara teacher (Christina Seller), regarding the discussion with John Friend about one of the Anusara's 3 A. If I have time I will translate into Chinese.
________________________
So I had an amazing conversation with John Friend yesterday about the 3 A's and about the lovely and dynamic relationship between Attitude, Alignment and Action and what it really means to be a three-pronged approach to asana practice. Obviously, Anusara is heart-centered method. As such, Attitude is considered the most important A. But really, if we think of a three-legged stool, it is at it most functional when all the legs are equally balanced.
Why I say the conversation was amazing is the clarity that John brought to my understanding about Action. Action is really Balanced Action. (Like maybe instead of 3 A's, we really have 2 A's and a B, but I digress...) Action, in our method, is about bringing balanced action to the form of any asana so that the light of the heart (attitude) shines through what otherwise would be a stale pose or a foreign outside imposition of an arbitrary shape to the body. The A's are in relationship to one another; each A, gives the other A its relevance to the whole.
For instance, if we take away Attitude, we have dry technique-based asana. If we take away Alignment and a sense of clarity as to what the form for each asana is, we have creative movement with little boundary. Also we lose sight of the vision of why the actions are even necessary. If we take away balanced Action, we run the risk of injury in the postures because the forms themselves can be like land mines of potential danger if we do not know how to align ourselves within them. And so on. Each A is important.
So we talked a lot about classic form vs. variations. One of the hallmarks of our method, I believe is our great delight in practicing creative variations on classic form and on our willingness to occasionally, as I say, "put the protractor away for a while" when we practice. But John was insistent that these variations be taught relative to the classic form because in most cases the classic form is the standard for experiencing and expressing balanced action.
Take trikonasana for example. Many time we take that pose and back bend it. But in its classic form trikonasana is straight through the spine. (Check out Light on Yoga or D's syllabus poster.) The straight spine should be "mastered" first because it is easier to find and express balanced action in that form. (Mind you, I did not say easier to do, just easier to do in a balanced way. If you are a bend-y type, guaranteed you will not enjoy classic form as much!) So if you can find balanced action straight, then you can work on not just back bending the pose, but back bending it in a balanced way- with strong kidney loop and pelvic loop, for instance.) Same goes with all the forms that we back bend- seated twists, Vira 1, anjaneyasana, etc.
Now, I myself have heard John say, Action over Form but I think we have to be mature in our understanding of this. I am pretty sure he does not mean that form does not matter! This might mean that in a back bend like urdhva danurasana the shape is bent but the action is like tadasana; there is still that kidney loop action within the form. The kidney loop in this case is there to bring Balanced Action. And so on. Same with poses like padmasana where the form is extremely externally rotated we still need the action of Inner Spiral to keep the femur set in a balanced way so that we do not aggravate the psoas or the S.I. joint.
So enough on this today. Obviously more could be said. Oh, but the thing I must say is how cool it is to keep plumbing the depths of the basic of this method because as John told me once, "The depth of the basics is infinite." How crazy after 10 or more years at this with John to go, "Oh, right.... Balanced Action, not just Action." (I swear this stuff is never dull.) And John's patient dedication to my love for precise articulation always astounds me.
Tomorrow I hope to follow this up with a discussion on how all of this relates to Tantra because the way we take this off that mat is actually where the fun begins! It is a lovely discussion about discipline, indulgence, rules, guidelines, deference, and the exciting path of discovering and expressing one's own wisdom and authority. (How is that for a tantalizing preview?)
________________________
So I had an amazing conversation with John Friend yesterday about the 3 A's and about the lovely and dynamic relationship between Attitude, Alignment and Action and what it really means to be a three-pronged approach to asana practice. Obviously, Anusara is heart-centered method. As such, Attitude is considered the most important A. But really, if we think of a three-legged stool, it is at it most functional when all the legs are equally balanced.
Why I say the conversation was amazing is the clarity that John brought to my understanding about Action. Action is really Balanced Action. (Like maybe instead of 3 A's, we really have 2 A's and a B, but I digress...) Action, in our method, is about bringing balanced action to the form of any asana so that the light of the heart (attitude) shines through what otherwise would be a stale pose or a foreign outside imposition of an arbitrary shape to the body. The A's are in relationship to one another; each A, gives the other A its relevance to the whole.
For instance, if we take away Attitude, we have dry technique-based asana. If we take away Alignment and a sense of clarity as to what the form for each asana is, we have creative movement with little boundary. Also we lose sight of the vision of why the actions are even necessary. If we take away balanced Action, we run the risk of injury in the postures because the forms themselves can be like land mines of potential danger if we do not know how to align ourselves within them. And so on. Each A is important.
So we talked a lot about classic form vs. variations. One of the hallmarks of our method, I believe is our great delight in practicing creative variations on classic form and on our willingness to occasionally, as I say, "put the protractor away for a while" when we practice. But John was insistent that these variations be taught relative to the classic form because in most cases the classic form is the standard for experiencing and expressing balanced action.
Take trikonasana for example. Many time we take that pose and back bend it. But in its classic form trikonasana is straight through the spine. (Check out Light on Yoga or D's syllabus poster.) The straight spine should be "mastered" first because it is easier to find and express balanced action in that form. (Mind you, I did not say easier to do, just easier to do in a balanced way. If you are a bend-y type, guaranteed you will not enjoy classic form as much!) So if you can find balanced action straight, then you can work on not just back bending the pose, but back bending it in a balanced way- with strong kidney loop and pelvic loop, for instance.) Same goes with all the forms that we back bend- seated twists, Vira 1, anjaneyasana, etc.
Now, I myself have heard John say, Action over Form but I think we have to be mature in our understanding of this. I am pretty sure he does not mean that form does not matter! This might mean that in a back bend like urdhva danurasana the shape is bent but the action is like tadasana; there is still that kidney loop action within the form. The kidney loop in this case is there to bring Balanced Action. And so on. Same with poses like padmasana where the form is extremely externally rotated we still need the action of Inner Spiral to keep the femur set in a balanced way so that we do not aggravate the psoas or the S.I. joint.
So enough on this today. Obviously more could be said. Oh, but the thing I must say is how cool it is to keep plumbing the depths of the basic of this method because as John told me once, "The depth of the basics is infinite." How crazy after 10 or more years at this with John to go, "Oh, right.... Balanced Action, not just Action." (I swear this stuff is never dull.) And John's patient dedication to my love for precise articulation always astounds me.
Tomorrow I hope to follow this up with a discussion on how all of this relates to Tantra because the way we take this off that mat is actually where the fun begins! It is a lovely discussion about discipline, indulgence, rules, guidelines, deference, and the exciting path of discovering and expressing one's own wisdom and authority. (How is that for a tantalizing preview?)
2009年9月21日 星期一
Chris的身心順位
這是個滿滿的週末! 上星期突然收到電話, Christ 老師在嘉義白鷺鷥的Anusara Workshop需要人翻譯, 因為C先生為愛走天涯去了! 呵! 感謝雪林林老師的推薦, 還有生命之流在我剛好回台灣時, 去接住這個機緣!
Chris老師是我很欣賞的老師之一, 在一年多前參加過他在台北的5天的workshop, 受益良多! 這一年Chris老師來台灣都是在Balance開Anusara的workshop, 真的造福了中南部的瑜珈人!! 很久不見的Chris還是一樣活力十足, 仁慈且親切, 因為第一次來嘉義, 一早從台北到嘉義的路上出了一些狀況, 當我歉意的進入教室時, Chris還很慈悲的給我一些時間cool down. 課程開始, 我很快的接上線, 直接開始了! 一切都像是打開水龍頭一樣, 自然流暢! Chris的教學就像所有的Anusara老師一樣, 擁有一定的水準, 但是我覺得Chris有一些特質是我在其他Anusara老師身上難得感受到的, Chris很真實且實在, 他的教學很清楚有條理, 對於Anusara的初學者, 是比較容易了解的．在談論哲學時也是很生活且實際. 他也不太像有許多Anusara的老師, 說很多的話, 尤其是在Asana practice時, 常常都會讓人覺得指令多到腦袋和身體都塞住. Chris覺得讓學生有時間在身體上去感覺, 是最重要的.
這週末的課程其實是分成四個週末的課程之一. 內容當然是對Anusara的深入介紹, 還有哲學, 更有難得的Mantra和梵唱, 還有冥想練習, 是很全面性的課程, 很難得且誠意十足!! 還得說一說久仰大名的白鷺鷥瑜珈, 真覺得南部人真是幸福, 擁有這麼寬敞, 且優雅的瑜珈館, 一樓的挑高教室, 大面窗戶, 還有個舒服的露台, 我赤腳踏上這露台去透透氣, 戶外有著南台灣的安適, 鄰近雖有許多住家, 但是白鷺鷥在這裡安靜且自在, 可以在這裡練習, 並在Guruji的看顧下, 是多麼幸福的事! 來參加研習的同學, 都是美麗且認真的瑜珈人, 有些還是我在台中workshop當翻譯認識的呢! 還有一些在部落格就認識的網友, 或是早就從這個blog知道我的yogis, 感謝大家的能量, 讓我們彼此成長!
這次Anusara的研習課還有2個週末的機會, 不管您的瑜珈練習是任何的派別, 都值得來學習人體和心靈的正確順位, Align with Divine!
研習課程http://www.wretch.cc/blog/yoga928/8913632
Chris 老師 www.mindfullivingarts.com
Chris老師是我很欣賞的老師之一, 在一年多前參加過他在台北的5天的workshop, 受益良多! 這一年Chris老師來台灣都是在Balance開Anusara的workshop, 真的造福了中南部的瑜珈人!! 很久不見的Chris還是一樣活力十足, 仁慈且親切, 因為第一次來嘉義, 一早從台北到嘉義的路上出了一些狀況, 當我歉意的進入教室時, Chris還很慈悲的給我一些時間cool down. 課程開始, 我很快的接上線, 直接開始了! 一切都像是打開水龍頭一樣, 自然流暢! Chris的教學就像所有的Anusara老師一樣, 擁有一定的水準, 但是我覺得Chris有一些特質是我在其他Anusara老師身上難得感受到的, Chris很真實且實在, 他的教學很清楚有條理, 對於Anusara的初學者, 是比較容易了解的．在談論哲學時也是很生活且實際. 他也不太像有許多Anusara的老師, 說很多的話, 尤其是在Asana practice時, 常常都會讓人覺得指令多到腦袋和身體都塞住. Chris覺得讓學生有時間在身體上去感覺, 是最重要的.
這週末的課程其實是分成四個週末的課程之一. 內容當然是對Anusara的深入介紹, 還有哲學, 更有難得的Mantra和梵唱, 還有冥想練習, 是很全面性的課程, 很難得且誠意十足!! 還得說一說久仰大名的白鷺鷥瑜珈, 真覺得南部人真是幸福, 擁有這麼寬敞, 且優雅的瑜珈館, 一樓的挑高教室, 大面窗戶, 還有個舒服的露台, 我赤腳踏上這露台去透透氣, 戶外有著南台灣的安適, 鄰近雖有許多住家, 但是白鷺鷥在這裡安靜且自在, 可以在這裡練習, 並在Guruji的看顧下, 是多麼幸福的事! 來參加研習的同學, 都是美麗且認真的瑜珈人, 有些還是我在台中workshop當翻譯認識的呢! 還有一些在部落格就認識的網友, 或是早就從這個blog知道我的yogis, 感謝大家的能量, 讓我們彼此成長!
這次Anusara的研習課還有2個週末的機會, 不管您的瑜珈練習是任何的派別, 都值得來學習人體和心靈的正確順位, Align with Divine!
研習課程http://www.wretch.cc/blog/yoga928/8913632
Chris 老師 www.mindfullivingarts.com
2009年8月9日 星期日
請教Mark
今天在Mark的課作了一個Supta Vajrasana，也就是金剛跪坐往後躺下來，對我而言這可是Supta Virasana的進階版, 要可以真的後腦杓貼下來在地上, 膝蓋還可以保持在地上, 這可真是難為我的大腿股四頭肌了, 原以為我的前大腿已經夠開了, 但是在這個Supta Vajrasana我只可以將頭頂地, 我的膝蓋就開始在尖叫了. 這讓我有點納悶. 自己的猜測是可能元兇是psoas 還是很緊, 所以quad cep被綁架了, 兩個一起緊張. 所以膝蓋被拉伸的很不舒服.
下課後我問了Mark這個問題, 我懷疑這樣的不舒服是否是因為拉到膝蓋的ligament（韌帶）, 老先生很慈悲的慢慢說給我聽, ligament本身沒有神經, 所以就算有拉伸或受傷也是沒有感覺, 會有感覺的是tendon 和muscle, 呵, 所以真是臉紅問了個笨問題, 聽他說起才知道好像之前有讀過這個, 老先生繼續解釋給我聽, 肌肉和肌腱的不同, 肌腱就像是強有力的橡皮, 將肌肉連結到到骨骼上, 可以伸展但比肌肉的伸展度小, 所以我的膝蓋的感覺應該是拉伸到tendon, 但是他建議我若是有疼痛感覺, 就該要back off. 他也解釋到tendon 和muscle的鍛鍊, 舉body builder的訓練而言, 以前的概念總是以為是把肌肉練大就好, 所以總是舉很重的重量來讓肌肉強壯, 但是tendon並沒達到鍛鍊, 所以其實很容易受傷, 因為想想若是連結到骨骼的tendon沒有同時強有力去負擔大肌肉, tendon就容易因此拉傷. 所以比較改革式的練習是利用舉比較輕的重量, 且重複多次先去鍛鍊加強tendon. 這是很有趣的概念!
我又接著問他, 所以怎樣去預防不去拉伸到ligament, 他的答案就是我所想的一樣, 正確的alignment, 正確的訓練肌肉和tendon, 他還舉了自己的例子, 20年前他年輕時在沒有人指導下練習Servangasana, 沒想到都是拉伸到ligament, 所以導致韌帶過鬆, 甚至造成頸椎差點脫臼送醫院, 但是他靠了瑜伽加強練習頸肩肌肉, 去替代過鬆的韌帶保護頸椎, 所以這就是Mark常常在課堂可以示範Salamba Sirsasana (只有頭頂著地的頭倒立, no hands!). 那我又接著問Mark, 那怎樣避免over stretching?他說, 其實這很不容易, 有些人會鼓勵做到“sweet pain”, 也就是伸展到有一點點痛是可以的, 但是Mark說他其實不太鼓勵這樣的pain, 因為有些好強的人甚至會覺得瑜伽就是要suffer to gain. But Yoga is not about suffering! 這是真的, 在Mark的課, 他總是用算是標準的中文提醒大家觀察自己的感覺 “舒服不舒服”, 用這個標準來判斷！還有, 我也喜歡他常說的, “Hello & Goodbye”. 意思就是, 在那些具有挑戰性的難度動作裡, 他總是會給三次機會, 比如跳入手倒立, 他總是會說 “Hello & Goodbye”, 試三次就好了, 若是你還是堅持試很多次, 他會嚴厲跟你說, no attachment！而且, 他的課是Flow Vinyasa, 所以他要求一切要是”流動”的！
這回到我一直在想的問題, 從那篇 “早知道” 和前幾篇 “Anusara新體驗”, 如何做到正確且安全的伸展, 正確的alignment, 肌肉draw in的力量, 我想還得加入,對自己感覺的如實的觀察, 誠實的面對, 疼痛就是警告, 所以如果太能忍痛, 反而得想想是不是ego在作怪?!
下課後我問了Mark這個問題, 我懷疑這樣的不舒服是否是因為拉到膝蓋的ligament（韌帶）, 老先生很慈悲的慢慢說給我聽, ligament本身沒有神經, 所以就算有拉伸或受傷也是沒有感覺, 會有感覺的是tendon 和muscle, 呵, 所以真是臉紅問了個笨問題, 聽他說起才知道好像之前有讀過這個, 老先生繼續解釋給我聽, 肌肉和肌腱的不同, 肌腱就像是強有力的橡皮, 將肌肉連結到到骨骼上, 可以伸展但比肌肉的伸展度小, 所以我的膝蓋的感覺應該是拉伸到tendon, 但是他建議我若是有疼痛感覺, 就該要back off. 他也解釋到tendon 和muscle的鍛鍊, 舉body builder的訓練而言, 以前的概念總是以為是把肌肉練大就好, 所以總是舉很重的重量來讓肌肉強壯, 但是tendon並沒達到鍛鍊, 所以其實很容易受傷, 因為想想若是連結到骨骼的tendon沒有同時強有力去負擔大肌肉, tendon就容易因此拉傷. 所以比較改革式的練習是利用舉比較輕的重量, 且重複多次先去鍛鍊加強tendon. 這是很有趣的概念!
我又接著問他, 所以怎樣去預防不去拉伸到ligament, 他的答案就是我所想的一樣, 正確的alignment, 正確的訓練肌肉和tendon, 他還舉了自己的例子, 20年前他年輕時在沒有人指導下練習Servangasana, 沒想到都是拉伸到ligament, 所以導致韌帶過鬆, 甚至造成頸椎差點脫臼送醫院, 但是他靠了瑜伽加強練習頸肩肌肉, 去替代過鬆的韌帶保護頸椎, 所以這就是Mark常常在課堂可以示範Salamba Sirsasana (只有頭頂著地的頭倒立, no hands!). 那我又接著問Mark, 那怎樣避免over stretching?他說, 其實這很不容易, 有些人會鼓勵做到“sweet pain”, 也就是伸展到有一點點痛是可以的, 但是Mark說他其實不太鼓勵這樣的pain, 因為有些好強的人甚至會覺得瑜伽就是要suffer to gain. But Yoga is not about suffering! 這是真的, 在Mark的課, 他總是用算是標準的中文提醒大家觀察自己的感覺 “舒服不舒服”, 用這個標準來判斷！還有, 我也喜歡他常說的, “Hello & Goodbye”. 意思就是, 在那些具有挑戰性的難度動作裡, 他總是會給三次機會, 比如跳入手倒立, 他總是會說 “Hello & Goodbye”, 試三次就好了, 若是你還是堅持試很多次, 他會嚴厲跟你說, no attachment！而且, 他的課是Flow Vinyasa, 所以他要求一切要是”流動”的！
這回到我一直在想的問題, 從那篇 “早知道” 和前幾篇 “Anusara新體驗”, 如何做到正確且安全的伸展, 正確的alignment, 肌肉draw in的力量, 我想還得加入,對自己感覺的如實的觀察, 誠實的面對, 疼痛就是警告, 所以如果太能忍痛, 反而得想想是不是ego在作怪?!
瑜伽经--心體悟
在TT的瑜伽經的哲學課, Jose在講解第二章的重點, 就是ashtanga yoga 也就是瑜伽八支( 這個Ashtanga不是那個ashtanga!), 提到其實有個謬誤, 就是我以前也聽說過的, 這八肢是要按順序來進行的！但其實不需要, 當然若是按著這個順序進行, 也就是可以按部就班的修行進入到samadhi. 也就是, 若是你可以先修德自律, 在用asana鍛鍊身體, 加上pranayama呼吸調息, 進入感官的收攝, 深入專注, 這都可以幫你進入到samadhi. 但是, 其實, "開悟就在當下", 這每各階段都可以同時發生, 也可以同時修煉. "當下", 是最重要的"覺知"! 一有這樣的"覺知", 就是"開悟"！有人問了個問題, Samadhi是一旦得到就是永遠可以保持在那個境界得嗎? 也許, 真的有人是如此, 因為是時時得處於"覺知"的狀態下! 但是, 我喜歡Jose說的一句話, 所有的了解和覺悟都是"moment to moment"！這是個多重要的概念, 這也就是每件事都是時時在變化的, 所以, samadhi 也未必可以永遠保持的...
還有提到yama Niyama, yama 中的五項和Niyama的五項其實都是連結在一起的, Yama中的ahimsa不暴力,satya不說謊, Asteya不偷盜, Brahma chrya不縱欲, Aprarigaraha不貪婪, 比如說Yama中的ahimsa不暴力, 其實跟"暴力無關", 其實要用肯定句去翻譯這個詞比較好, 所以我喜歡用"love and campassion"愛與慈悲去解釋Ahimsa. 所以就是對萬物包括對自己, 都是應該如此, 所以就不會在去"force"任何人或事, 對自己對別人也是, 若是如此, 就是真誠的對待自己和他人, 也就是做到第二項satya, 既然如此Asteya第三項就自然做到, 因為不再覺得匱乏, 當然就不會有偷盜, 也就不會起貪婪第五項, 禁欲也使能量可以有效的儲存或轉換. 所以, 若是徹底的, 專注的去實踐一項, 其他項也就自然跟隨！這是個很有趣的概念, 但是也是件"事實"！
還有提到yama Niyama, yama 中的五項和Niyama的五項其實都是連結在一起的, Yama中的ahimsa不暴力,satya不說謊, Asteya不偷盜, Brahma chrya不縱欲, Aprarigaraha不貪婪, 比如說Yama中的ahimsa不暴力, 其實跟"暴力無關", 其實要用肯定句去翻譯這個詞比較好, 所以我喜歡用"love and campassion"愛與慈悲去解釋Ahimsa. 所以就是對萬物包括對自己, 都是應該如此, 所以就不會在去"force"任何人或事, 對自己對別人也是, 若是如此, 就是真誠的對待自己和他人, 也就是做到第二項satya, 既然如此Asteya第三項就自然做到, 因為不再覺得匱乏, 當然就不會有偷盜, 也就不會起貪婪第五項, 禁欲也使能量可以有效的儲存或轉換. 所以, 若是徹底的, 專注的去實踐一項, 其他項也就自然跟隨！這是個很有趣的概念, 但是也是件"事實"！
2009年7月30日 星期四
TT的Anusara 新發現
這星期是TT的最後一個禮拜, 上星期六已經考完筆試了, 大部分的學生都很緊張, 很多人抓著我問問題, 看著大家這麼認真其實很有趣也很欣慰, 因為我自己也是過來人, 在清邁時, 雖然我在那一個月的tt還看完了三本小說(很厚的那種), 我的筆試還是全班最高分的, 我通常只有在考試前複習一下, 但是我上課時可以保證從來沒打瞌睡過, 所以考最高分自己也很驚奇！欣慰這次大家的努力, 很難想像這已經最後一星期了, 我們每天5點起床, 課準時6點到9點, 星期六還有五小時的課, 有兩位老師輪流上課, 可是我沒的輪, 所以我跟學生一樣全程參與. 可能也是如此, 我的喉嚨和聲音開始抗議了, 前星期已經開始不舒服, 因為講太多, 有時還得要用喊的, 這星期已經開始咳嗽了, 越殼越嚴重, 邊咳邊翻譯, 真是不好意思！！
在另一個blog, 我有記錄幾乎每一天的課程, 一些重點, 不是全部, 其實Ben 和John 幾乎是完全照著Anusara的方式做這次的training的, 所以課程幾乎像是immersion的內容, 所以90%的內容我都已經知道, 所以這是很好的複習, 甚至在training之前, 我也翻譯完anusara的teacher training manual, 當然, 永遠有新的東西可以學習, 或是對一些已經知道的"知識"也有更多的"身體"體驗
"Draw in"的力量, 這是我的重要心得之一, draw in 是表示彼此拉近的力量, 是在5 Universal Prinicples裡面的第二條"Muscular Energy"的方向之一, 其實可以用生理學的肌肉收縮"Isometirc contraction", 來解釋. Muscular Energy的力量是從四周收向核心, 從表面收向中線, 從表皮將肌肉包覆骨骼. 基本上都是集中的力量, 這些道理我都懂, 但是在體位法中, 很對於我自然的, 且比較容易的,柔軟度會讓我一直拉伸, 動作也做的到, 但是在拉伸之前, 一定要先做到的是draw in 的力量, 並在接下來的拉伸同時, 繼續保持這樣draw in 的力量, 就像是我之前寫的"早知道"那篇. 可以保持這樣的draw in 的力量, 在去做的伸展其實會是更有感覺的, 且重點是 "更安全”, 雖然比較累, 因為肌肉一直在用力中！ 我的Hunumanasana 和launge和所有的站姿，在這樣的draw in之後的伸展, 感覺更是high了兩倍以上....
Kidney Loop, 腎環, 是我的新發現, 雖然之前老是聽到, 知道這個環可以幫忙防止下背部擠壓, 背部可以擴張開來, 但是這個環始終沒有進入"我的最愛", 也許之前我一直沒真的了解, 但是最近這個loop幫我很多很多. 她讓我在手倒立時可以離牆的時間越來越久, 甚至讓我開始有膽在教室中央練習起手倒立, 我的Pinch Maruyasana也是. 這就是之前聽說過的, "腎環可以幫助你起飛"．對於後彎, 這個loop也幫助到更深的後彎, 且我更可以真正的"享受"後彎！
Again, 只要有beginner's mind, 永遠都可以學到新的東西, 真是開心的事!!!!
在另一個blog, 我有記錄幾乎每一天的課程, 一些重點, 不是全部, 其實Ben 和John 幾乎是完全照著Anusara的方式做這次的training的, 所以課程幾乎像是immersion的內容, 所以90%的內容我都已經知道, 所以這是很好的複習, 甚至在training之前, 我也翻譯完anusara的teacher training manual, 當然, 永遠有新的東西可以學習, 或是對一些已經知道的"知識"也有更多的"身體"體驗
"Draw in"的力量, 這是我的重要心得之一, draw in 是表示彼此拉近的力量, 是在5 Universal Prinicples裡面的第二條"Muscular Energy"的方向之一, 其實可以用生理學的肌肉收縮"Isometirc contraction", 來解釋. Muscular Energy的力量是從四周收向核心, 從表面收向中線, 從表皮將肌肉包覆骨骼. 基本上都是集中的力量, 這些道理我都懂, 但是在體位法中, 很對於我自然的, 且比較容易的,柔軟度會讓我一直拉伸, 動作也做的到, 但是在拉伸之前, 一定要先做到的是draw in 的力量, 並在接下來的拉伸同時, 繼續保持這樣draw in 的力量, 就像是我之前寫的"早知道"那篇. 可以保持這樣的draw in 的力量, 在去做的伸展其實會是更有感覺的, 且重點是 "更安全”, 雖然比較累, 因為肌肉一直在用力中！ 我的Hunumanasana 和launge和所有的站姿，在這樣的draw in之後的伸展, 感覺更是high了兩倍以上....
Kidney Loop, 腎環, 是我的新發現, 雖然之前老是聽到, 知道這個環可以幫忙防止下背部擠壓, 背部可以擴張開來, 但是這個環始終沒有進入"我的最愛", 也許之前我一直沒真的了解, 但是最近這個loop幫我很多很多. 她讓我在手倒立時可以離牆的時間越來越久, 甚至讓我開始有膽在教室中央練習起手倒立, 我的Pinch Maruyasana也是. 這就是之前聽說過的, "腎環可以幫助你起飛"．對於後彎, 這個loop也幫助到更深的後彎, 且我更可以真正的"享受"後彎！
Again, 只要有beginner's mind, 永遠都可以學到新的東西, 真是開心的事!!!!
2009年7月28日 星期二
TT last week
This week is teaching week! There are 5 teams working on different themes, so i won't go into details. They have exam last Sat, some of them really did well, and some don't. I was asked to grade those exam in Chinese. I try to look for the good, you could tell if they really study or not! Most of them are nervous and really working hard as far as I know. That's what they need! Being a good stuendent first to be able to be a good teacher!
For the teaching part, u could tell they work hard, and really doing good as first teaching experience! Even tho still need a lot of practice and refinment! It takes time! I know I sucks in my first few months of teaching,even tho I got good students, and they accept me as a teacher!! I really appriciate that a lot!
For the teaching part, u could tell they work hard, and really doing good as first teaching experience! Even tho still need a lot of practice and refinment! It takes time! I know I sucks in my first few months of teaching,even tho I got good students, and they accept me as a teacher!! I really appriciate that a lot!
2009年7月21日 星期二
7/22 TT
7/22 TT
It's a teaching drill day again, practicing on opening and closing for the class. Good practice, because we often practice the mid part of the class, like "teaching the poses", not opening nor closing. Ppl are doing well!
We finish the class earlier to be able to see the eclips, but it was raining. It's really raining hard, while aroun 9:30. We only feel the sky became darker and darker, and around 9:40 it's almost like 7pm at night. Full darkness, with stree light all on! Interesting, that's how we could tell it's eclips then!..... Pity that the only chance in 300 yrs, but 老天不賞眼!
It's a teaching drill day again, practicing on opening and closing for the class. Good practice, because we often practice the mid part of the class, like "teaching the poses", not opening nor closing. Ppl are doing well!
We finish the class earlier to be able to see the eclips, but it was raining. It's really raining hard, while aroun 9:30. We only feel the sky became darker and darker, and around 9:40 it's almost like 7pm at night. Full darkness, with stree light all on! Interesting, that's how we could tell it's eclips then!..... Pity that the only chance in 300 yrs, but 老天不賞眼!
TT 7/17~7/21
Don't remember why I just forgot to post my note from TT. I guess, it's all because I didn't realize I have to teach at Friday night till noon at last Fri. Crazy, tho I know I don't need too much time for preparing the class, just that I need to have 心理建设 first! Ha! So I totally forgot to post my blog.
So, for 7/17 TT, I couldn't recall any of them.... I guess my brain has been damage by the heat lately...... I was always like a melting ice cube....
For 7/17, this I could recall a bit.
We have Jose talked about the rest of Patanjali. We talked more of Ashtanga yoga. The 8 limbs. There is a comment mistake that 8 limbs should be practiced in such order. It's not necessary. Also while really practice one of the Yama and the rest of 4 will come together. Then ppl have to come up to stage to present their finding at prenatal and postnatal yoga. It's good, but it would be better if could really been practice. But I guess, this is the best what Ben and john could do..... Then we have review for the final exam.
7/20 TT
Today is also devided into 2 groups for teaching drill. Kind of slow... But ppl get good practice!
7/21 TT
Today is led by John, for a mix Asana practice. The peak pose is visvamitrasana. We go thro a lot new poses that not been practiced in this training. Like twisting for pasasana, Kurmasana, supta kurmasana, arm balancing like side crow, Bhujapidasana,titibasana. Lots of work.
So, for 7/17 TT, I couldn't recall any of them.... I guess my brain has been damage by the heat lately...... I was always like a melting ice cube....
For 7/17, this I could recall a bit.
We have Jose talked about the rest of Patanjali. We talked more of Ashtanga yoga. The 8 limbs. There is a comment mistake that 8 limbs should be practiced in such order. It's not necessary. Also while really practice one of the Yama and the rest of 4 will come together. Then ppl have to come up to stage to present their finding at prenatal and postnatal yoga. It's good, but it would be better if could really been practice. But I guess, this is the best what Ben and john could do..... Then we have review for the final exam.
7/20 TT
Today is also devided into 2 groups for teaching drill. Kind of slow... But ppl get good practice!
7/21 TT
Today is led by John, for a mix Asana practice. The peak pose is visvamitrasana. We go thro a lot new poses that not been practiced in this training. Like twisting for pasasana, Kurmasana, supta kurmasana, arm balancing like side crow, Bhujapidasana,titibasana. Lots of work.
2009年7月15日 星期三
7/16 TT
7/16 TT
Today began with meditation, we didn't call for class attention, I didn't. I just began sitting quietly, and then Ben and John also sit, so the whole class notice and began to sit. Otherwise, ppl just kept talking even it's already 6:10 or so. Anyhow, I didn't move or open my eyes in the whole meditation and pranayama excise for I guess more around 30 mins. I translated with only listening from Ben. I feel conformtable and easy, tho I kept sweating. I think lately I have been sweating too much, 伤元气. I need to have more supplement, not just water, I guess.
Today's work is working toward back bending!
Then began warm up, with really working on legs. Also began adjustment practice, in launge, lifting the back inner thigh up, this is both inner spiral and thigh bone back energy! I did this a lot while teaching and I know it feel a lot more difference and empowerment. Then in Uttanasan, B use hands or shin to resist A's shins, to creat shins in and thighs out action! These two are major for all standing poses. Launge, WI, B help outer rotation of upper arm bones. Then work on shoulders. In Cobra, B's knees against A's shoulder blads and hands on the shoulders, and at the same time, help guiding shoulder back and push knees forward, to creat chest opening. Also, another assisting for cobra, B press A's calves down, so A with hands clap behine the back to lift up higher!! Camel pose, B hold A's skull, and A keep press head into B's palm while at the same time lifting heart! Skull loops could really help working on shoulder loops to open chest and shoulder! In Danurasana, B sitting on A's heels for rooting down, and guide A's shoulder back with both hands. Then, began thigh strech, ppl do by themselves. First, low launge, twist and thigh streching. 2nd, one calf against the wall. Partner work for setu Bandha. 1st, B helps on big inner spiraling A's thighs and root down, aware of no knees turning in. 2nd, B helps shoulder. 3nd, B helps pull down to root A's legs. All these could work on U Danurasana.
Lots of disscution, and partner work always work!!
Today began with meditation, we didn't call for class attention, I didn't. I just began sitting quietly, and then Ben and John also sit, so the whole class notice and began to sit. Otherwise, ppl just kept talking even it's already 6:10 or so. Anyhow, I didn't move or open my eyes in the whole meditation and pranayama excise for I guess more around 30 mins. I translated with only listening from Ben. I feel conformtable and easy, tho I kept sweating. I think lately I have been sweating too much, 伤元气. I need to have more supplement, not just water, I guess.
Today's work is working toward back bending!
Then began warm up, with really working on legs. Also began adjustment practice, in launge, lifting the back inner thigh up, this is both inner spiral and thigh bone back energy! I did this a lot while teaching and I know it feel a lot more difference and empowerment. Then in Uttanasan, B use hands or shin to resist A's shins, to creat shins in and thighs out action! These two are major for all standing poses. Launge, WI, B help outer rotation of upper arm bones. Then work on shoulders. In Cobra, B's knees against A's shoulder blads and hands on the shoulders, and at the same time, help guiding shoulder back and push knees forward, to creat chest opening. Also, another assisting for cobra, B press A's calves down, so A with hands clap behine the back to lift up higher!! Camel pose, B hold A's skull, and A keep press head into B's palm while at the same time lifting heart! Skull loops could really help working on shoulder loops to open chest and shoulder! In Danurasana, B sitting on A's heels for rooting down, and guide A's shoulder back with both hands. Then, began thigh strech, ppl do by themselves. First, low launge, twist and thigh streching. 2nd, one calf against the wall. Partner work for setu Bandha. 1st, B helps on big inner spiraling A's thighs and root down, aware of no knees turning in. 2nd, B helps shoulder. 3nd, B helps pull down to root A's legs. All these could work on U Danurasana.
Lots of disscution, and partner work always work!!
7/16 TT
7/16 TT
Today began with meditation, we didn't call for class attention, I didn't. I just began sitting quietly, and then Ben and John also sit, so the whole class notice and began to sit. Otherwise, ppl just kept talking even it's already 6:10 or so. Anyhow, I didn't move or open my eyes in the whole meditation and pranayama excise for I guess more around 30 mins. I translated with only listening from Ben. I feel conformtable and easy, tho I kept sweating. I think lately I have been sweating too much, 伤元气. I need to have more supplement, not just water, I guess.
Today's work is working toward back bending!
Then began warm up, with really working on legs. Also began adjustment practice, in launge, lifting the back inner thigh up, this is both inner spiral and thigh bone back energy! I did this a lot while teaching and I know it feel a lot more difference and empowerment. Then in Uttanasan, B use hands or shin to resist A's shins, to creat shins in and thighs out action! These two are major for all standing poses. Launge, WI, B help outer rotation of upper arm bones. Then work on shoulders. In Cobra, B's knees against A's shoulder blads and hands on the shoulders, and at the same time, help guiding shoulder back and push knees forward, to creat chest opening. Also, another assisting for cobra, B press A's calves down, so A with hands clap behine the back to lift up higher!! Camel pose, B hold A's skull, and A keep press head into B's palm while at the same time lifting heart! Skull loops could really help working on shoulder loops to open chest and shoulder! In Danurasana, B sitting on A's heels for rooting down, and guide A's shoulder back with both hands. Then, began thigh strech, ppl do by themselves. First, low launge, twist and thigh streching. 2nd, one calf against the wall. Partner work for setu Bandha. 1st, B helps on big inner spiraling A's thighs and root down, aware of no knees turning in. 2nd, B helps shoulder. 3nd, B helps pull down to root A's legs. All these could work on U Danurasana.
Lots of disscution, and partner work always work!!
Today began with meditation, we didn't call for class attention, I didn't. I just began sitting quietly, and then Ben and John also sit, so the whole class notice and began to sit. Otherwise, ppl just kept talking even it's already 6:10 or so. Anyhow, I didn't move or open my eyes in the whole meditation and pranayama excise for I guess more around 30 mins. I translated with only listening from Ben. I feel conformtable and easy, tho I kept sweating. I think lately I have been sweating too much, 伤元气. I need to have more supplement, not just water, I guess.
Today's work is working toward back bending!
Then began warm up, with really working on legs. Also began adjustment practice, in launge, lifting the back inner thigh up, this is both inner spiral and thigh bone back energy! I did this a lot while teaching and I know it feel a lot more difference and empowerment. Then in Uttanasan, B use hands or shin to resist A's shins, to creat shins in and thighs out action! These two are major for all standing poses. Launge, WI, B help outer rotation of upper arm bones. Then work on shoulders. In Cobra, B's knees against A's shoulder blads and hands on the shoulders, and at the same time, help guiding shoulder back and push knees forward, to creat chest opening. Also, another assisting for cobra, B press A's calves down, so A with hands clap behine the back to lift up higher!! Camel pose, B hold A's skull, and A keep press head into B's palm while at the same time lifting heart! Skull loops could really help working on shoulder loops to open chest and shoulder! In Danurasana, B sitting on A's heels for rooting down, and guide A's shoulder back with both hands. Then, began thigh strech, ppl do by themselves. First, low launge, twist and thigh streching. 2nd, one calf against the wall. Partner work for setu Bandha. 1st, B helps on big inner spiraling A's thighs and root down, aware of no knees turning in. 2nd, B helps shoulder. 3nd, B helps pull down to root A's legs. All these could work on U Danurasana.
Lots of disscution, and partner work always work!!
7/15 TT
7/15 TT
Again, this morning we did teaching driller, and a few adjustment work. The teaching excise work well, I think. Ppl get more easier to teach and more effectivly. The adjustment works on parsvotanasana, parivtta Trikonasana, and downdog. Ppl like this a lot, they are really began to think and to teach!
Again, this morning we did teaching driller, and a few adjustment work. The teaching excise work well, I think. Ppl get more easier to teach and more effectivly. The adjustment works on parsvotanasana, parivtta Trikonasana, and downdog. Ppl like this a lot, they are really began to think and to teach!
2009年7月14日 星期二
7/13 TT & 7/14 TT
7/13 TT
Monday, I got in the room earlier for practice. Sober and awake! Today after pranayama practice, we just go right for the teaching drilling! I take the group for Chinese speakers! It went well, and I think ppl enjoy and did learn a lot!!
7/14 TT
Today is for partner work, and adjustment. It's new for ppl, I guess for first time to adjust ppl like a teacher, so many discussion and energy went up! We did Virabhadrasana II, ardha chandrasana, trikonasana, badha Konasana with block, happy baby.EPRK prep
Monday, I got in the room earlier for practice. Sober and awake! Today after pranayama practice, we just go right for the teaching drilling! I take the group for Chinese speakers! It went well, and I think ppl enjoy and did learn a lot!!
7/14 TT
Today is for partner work, and adjustment. It's new for ppl, I guess for first time to adjust ppl like a teacher, so many discussion and energy went up! We did Virabhadrasana II, ardha chandrasana, trikonasana, badha Konasana with block, happy baby.EPRK prep
2009年7月11日 星期六
7/10 TT
7/10 TT
Today is led by Ben. Today's sequence is inversion. Again, we have ppl come up for teaching excise. Lots of standing pose, and do headstand, pinch maruyasana, and handstand.
7/11 TT
Philosophy for first 2 hrs. I guess I was tired for this week, being attend yoga class for practice and began teaching. My energy is agitated, while time for resting, still not being able to fully relax. Tired, and cannot focused well. I need for more meditation to calm and center myself!!
*Yoga sutra: not cover too much, began talking Ch 2. For Kriya yoga and Ashtanga yoga. Talking about ignorance. Tapas, svadiyaya, and Isvra. Need more time.
*Prenatal yoga practice, and there is a new assignment due next Sat.
*Menstration cycle yoga practice. Very relaxing practice with prob. But it's funny that the two men to teach this class!
Today is led by Ben. Today's sequence is inversion. Again, we have ppl come up for teaching excise. Lots of standing pose, and do headstand, pinch maruyasana, and handstand.
7/11 TT
Philosophy for first 2 hrs. I guess I was tired for this week, being attend yoga class for practice and began teaching. My energy is agitated, while time for resting, still not being able to fully relax. Tired, and cannot focused well. I need for more meditation to calm and center myself!!
*Yoga sutra: not cover too much, began talking Ch 2. For Kriya yoga and Ashtanga yoga. Talking about ignorance. Tapas, svadiyaya, and Isvra. Need more time.
*Prenatal yoga practice, and there is a new assignment due next Sat.
*Menstration cycle yoga practice. Very relaxing practice with prob. But it's funny that the two men to teach this class!
2009年7月8日 星期三
7/9 TT
7/9 TT
Today is led by John.
*pranayama practice: kabalabti and nadi sodana. We sit longer. I was kind of suprised by myself. I now could really sit and "enjoy" the stillness, without moving for a longer time. Maybe it's just because I havn't practice meditation for a while. But I really like it. Though my mind is still wondering around, but I love the stillness.
*excise: grouping and finding 3 comment misalighment at the 1st assignment poses.
*Today's sequence is twisting. Peak pose is Parivta Janu Sirsasana. Today is hot, the weather. And the sequence is a bit advanced, so it's again hard work. twising, hip opening, side streching and shoulder opening are all needed for peak pose. There are some binding to work on opening side body and steching.
Today is led by John.
*pranayama practice: kabalabti and nadi sodana. We sit longer. I was kind of suprised by myself. I now could really sit and "enjoy" the stillness, without moving for a longer time. Maybe it's just because I havn't practice meditation for a while. But I really like it. Though my mind is still wondering around, but I love the stillness.
*excise: grouping and finding 3 comment misalighment at the 1st assignment poses.
*Today's sequence is twisting. Peak pose is Parivta Janu Sirsasana. Today is hot, the weather. And the sequence is a bit advanced, so it's again hard work. twising, hip opening, side streching and shoulder opening are all needed for peak pose. There are some binding to work on opening side body and steching.
2009年7月7日 星期二
7/8 TT
7/8 TT
Today is led by Ben.
* Pranayama practice: Meditation first and then Kabalabakti and nadi sodana.
* Ben went thro 5 poses left in the asana list.
For picha Maruyasana work into scopio, Ben said he won't recomand walk down at wall to practice. Better suggestion, is have a low table or chair, and lower feet on it.
* Today's sequence is hip opener: the group did well and the teaching is good. The peak pose is padmasana. This is a advanced pose. First start with a new pranayama, 3 part inhale and exhale fully. Then dynamic movement of badha konasana/navasana/dandasana/upavista konasana, then is surya namaskar. Ben made ppl stay in launch for longer time, really working on inner spiral back leg, so back leg lifting up high. And keep bring fornt knee forward. It's a hard work. EPRK, badha konasan, needle eye, fire log. And start work on half lotus and full lotus. Comments are better starting with surya namaskar then the dynamic movem't. Add more sitting poses and twisting poses.
Today is led by Ben.
* Pranayama practice: Meditation first and then Kabalabakti and nadi sodana.
* Ben went thro 5 poses left in the asana list.
For picha Maruyasana work into scopio, Ben said he won't recomand walk down at wall to practice. Better suggestion, is have a low table or chair, and lower feet on it.
* Today's sequence is hip opener: the group did well and the teaching is good. The peak pose is padmasana. This is a advanced pose. First start with a new pranayama, 3 part inhale and exhale fully. Then dynamic movement of badha konasana/navasana/dandasana/upavista konasana, then is surya namaskar. Ben made ppl stay in launch for longer time, really working on inner spiral back leg, so back leg lifting up high. And keep bring fornt knee forward. It's a hard work. EPRK, badha konasan, needle eye, fire log. And start work on half lotus and full lotus. Comments are better starting with surya namaskar then the dynamic movem't. Add more sitting poses and twisting poses.
7/7 TT
7/7 TT
Today is also led by John.
*pranayama practice again: Kabalabti and nadi shodana. And meditation after this, you could do Ham sa or chakra meditation. It's my first day period, so I didn't do kabalabti. And I love the meditation, I think we sit like at least 20 mins. I don't remember how to do ham sa or chakra meditation, so I just try to focus on my breath. Quite sweet sitting, i don't feel any disconfort. And this morning is not as hot as yesterday.
*teaching excise: 3 groups, each one come to teach Suyra Namaskar to your group, and make good comment for each one at a given pose. Practice of looking for good!! Nice practice!!
*Teaching sequence: back bending. surya namaskar A and B. Ppl led it slowly, John demo the right speed of Surya Namaskar B. Handstand. WI w/ back bending, Trikon with back bending. EPRK prep. Ustrasana. Peak pose is U Dhanurasana. John intro assiting with this pose: with B holding shins to root down and A straighten legs and try open up the chest! Didn't have time work on drop back. Finish with twising poses! There are many vinyasan, ppl have been working hard!
Today is also led by John.
*pranayama practice again: Kabalabti and nadi shodana. And meditation after this, you could do Ham sa or chakra meditation. It's my first day period, so I didn't do kabalabti. And I love the meditation, I think we sit like at least 20 mins. I don't remember how to do ham sa or chakra meditation, so I just try to focus on my breath. Quite sweet sitting, i don't feel any disconfort. And this morning is not as hot as yesterday.
*teaching excise: 3 groups, each one come to teach Suyra Namaskar to your group, and make good comment for each one at a given pose. Practice of looking for good!! Nice practice!!
*Teaching sequence: back bending. surya namaskar A and B. Ppl led it slowly, John demo the right speed of Surya Namaskar B. Handstand. WI w/ back bending, Trikon with back bending. EPRK prep. Ustrasana. Peak pose is U Dhanurasana. John intro assiting with this pose: with B holding shins to root down and A straighten legs and try open up the chest! Didn't have time work on drop back. Finish with twising poses! There are many vinyasan, ppl have been working hard!
2009年7月5日 星期日
7/6 TT
7/6 TT
Today is led by john, but we would use the group assignment for sequencing. There are some groups didn't get the assignment right, didn't turn in on time. I know some group spent extra time working on this assignment, but some seems have problem. Anyhow, today we use Francesca's group. It's a general class, so have a little of everything. It's a full 90 mins class, so begins with kabalabkti, then chanting, then into Surya Namaskar for 3 rounds (L+R).Standing poses, then work on hip openers, abd works and then hand balancing. Peak pose is Bakasana. Then backbending, supta virasana, ustrasana and gentle twist. John randomly call ppl up to teach some poses.
It went on good! John is patient and leading it well. So do the group members!! Today is very hot and humid in the room, I wasn't really feeling well. Hope tomorrow will be better.
Today is led by john, but we would use the group assignment for sequencing. There are some groups didn't get the assignment right, didn't turn in on time. I know some group spent extra time working on this assignment, but some seems have problem. Anyhow, today we use Francesca's group. It's a general class, so have a little of everything. It's a full 90 mins class, so begins with kabalabkti, then chanting, then into Surya Namaskar for 3 rounds (L+R).Standing poses, then work on hip openers, abd works and then hand balancing. Peak pose is Bakasana. Then backbending, supta virasana, ustrasana and gentle twist. John randomly call ppl up to teach some poses.
It went on good! John is patient and leading it well. So do the group members!! Today is very hot and humid in the room, I wasn't really feeling well. Hope tomorrow will be better.
2009年7月2日 星期四
7/3 TT
7/3 TT
Twisting is the topic of today. Ben set the peak pose is parsva upavista konasana. He asked ppl to think what poses could help working toward this pose.
*pranayama
*asana, maining focsing on lenghthening on hamstring, and open up back and side for twisting: standing launch, trikon, parsvotanasan, parivtta trikon, padagusta (w/ knee bent), parsaritta parvota, sitting poses in badhakonasana, upavista konasana, ardha navasana, anatasana....
*twisting: should from center of spine, not from shoulder, head or hip. root down first bfr twisting.
Twisting is the topic of today. Ben set the peak pose is parsva upavista konasana. He asked ppl to think what poses could help working toward this pose.
*pranayama
*asana, maining focsing on lenghthening on hamstring, and open up back and side for twisting: standing launch, trikon, parsvotanasan, parivtta trikon, padagusta (w/ knee bent), parsaritta parvota, sitting poses in badhakonasana, upavista konasana, ardha navasana, anatasana....
*twisting: should from center of spine, not from shoulder, head or hip. root down first bfr twisting.
2009年7月1日 星期三
7/2 TT
7/2 TT
Led by John, today talks more on sequencing. Also assign for group of 3 and ppl have to plan for a class for given series of pose. This is a good excise, ppl could start thinking as a teacher how to plan a class. The teaching excise last week is a begining, ppl really could begin learn to teach. This reminds me my teacher training in Chiang mai. How I went through! Good memory and great experience!
* begins with Kabalabkti. 4 rounds, 2 breath in 1 sec.
* Asana practice: ppl asked for back bending. Deep ones. So, Ben starts giving a version of Surya Namaskar, designed for backbending prep. Acctually, Ben this version couples times. But John take it into more details and slower. I believe ppl could feel more! Then handstand, with partner work. Ppl learn to assiste their friend to get into pose. Also do handstand with back of legs on the wall, assiting with deep inner spiral, and heart opening. Then VI with backbending,and anjaliasana with twist and thigh strech. Then didn't have enough time, so only do ustrasana and variation. Then counter pose, supta hasta padagustasana's variation.
Led by John, today talks more on sequencing. Also assign for group of 3 and ppl have to plan for a class for given series of pose. This is a good excise, ppl could start thinking as a teacher how to plan a class. The teaching excise last week is a begining, ppl really could begin learn to teach. This reminds me my teacher training in Chiang mai. How I went through! Good memory and great experience!
* begins with Kabalabkti. 4 rounds, 2 breath in 1 sec.
* Asana practice: ppl asked for back bending. Deep ones. So, Ben starts giving a version of Surya Namaskar, designed for backbending prep. Acctually, Ben this version couples times. But John take it into more details and slower. I believe ppl could feel more! Then handstand, with partner work. Ppl learn to assiste their friend to get into pose. Also do handstand with back of legs on the wall, assiting with deep inner spiral, and heart opening. Then VI with backbending,and anjaliasana with twist and thigh strech. Then didn't have enough time, so only do ustrasana and variation. Then counter pose, supta hasta padagustasana's variation.
"早"知道和"才"知道之"質感"重於"外型"
昨天, 在自己的練習時, 有個 "大”發現！其實, "它" 早就那裡, 只是我昨天在身體上和腦袋裡的那條迴路好像才接通！
其實, 這些是我早就知道的事, 也就是所謂isomatric contraction. 也就是等長收縮. 這就是肌肉張力增加, 但是肌肉纖維的長度不變, 骨骼沒有產生運動. 這是從key muscle上面的解釋. 其實舉例就像是站著提一桶水, 不動身體或手臂, 但是手臂肌肉還是要持續用力, 因為要提著這桶水的重量.
瑜伽的動作, 其實最常的是isomatric contraction. 因為我們常會姿勢裡停留一些時間. 但是, 事實上, 未必每個瑜伽課學生在上課時, 老師要你停留在某個動作時都會去努力的做"等張收縮". 這就是老鳥和菜鳥的不同.... 因為, 等張收縮, 很累…..
會開始這個練習是因為自從我開始認真的看待自己可能有韌帶過鬆, 或過度伸展韌帶的問題時, 我一直還沒找到解答, 就是"拉伸肌肉和韌帶的在身體上感覺有什麼不同？" "我怎麼知道現在拉伸的韌帶或肌肉？？"
最近幫Ben 和 John 做的Teacher Training, 一直提到Anusara的Universal Pricipls, 當中的Muscular Energy和第五項Organic Energy. 在每次的launge時, 都會提到的肌肉力量, 這有三個方向: 往身體的中線靠近 hug into mid line/ from perifery to center 從四周往中央收進, 也就是肌肉包覆骨骼,/ from extremities to Focal point, 從四肢末端,頭頂往focal point集中. 所以, 以簡單的launch來說, 讓兩腿肌肉有力, 肌肉包覆著你的骨骼, 兩腿往身體中線集中, 兩腳的力量也彼此拉近！雖然兩腳是分開的狀況, 且這些指令從外表看好像沒在做什麼, 但是兩腿就是正在做所謂的isometric movement. 身體不動的狀態下, 其實內心戲很多！肌肉還是在用力但是沒有放鬆！ 這個 “肌肉的能量” 必須要有最後的 “延伸的力量”來平衡！！Organic Energy的方向就和肌肉力量方向是完全相反的, 還是保持肌肉的力量, 但是讓力量是延伸出去, 擴張開來的, 你可以想像骨頭好像可以延長開來一樣. 這兩種能量必須要是平衡的, 否則你可以會太用力抽筋, 或是動作垮掉.
所以, 回到主題, 如何正確伸展肌肉而不去拉伸到韌帶呢？我上次寫過的文章 "Stop sigh 在哪裡？", 針對這個問題的感嘆和解決方法, 就是back off a bit, 動作不要進入的太深, 但是這只是對了一半, 退回來之外, 還要持續保持Muscular Energy 和 Organic Energy. 這是奇怪, 這麼簡單的道理, 我現在才想通. 這也是為什麼, 肌肉的能量, 是最可以保護身體避免受傷的道理！雖然, 真的比較累….
看的出這兩圖有和不同？ 第一張圖, 我靠的是我鬆鬆的韌帶, 骨盆可以沉下去, 手都可以摸到地上, 腿幾乎沒在用力. 但是會這樣做, 印象是早期的瑜伽老師都是這麼做, 大家好像也都這麼努力作, 因為好像比較厲害？！
第二張圖, 骨盆就明顯上提了一些, 腿就是真的有在用力了, 可以看兩腿的hamstrings都有浮起來, 後腿的股直肌也是, 很明顯的用力且被伸展著！我做的也就是試著把兩腳彼此拉近的感覺.
所以無法單單從姿勢的外型去評斷瑜伽人的動作, 要看的是動作中的"品質", 肌肉的質感,和心靈的質感！！
其實, 這些是我早就知道的事, 也就是所謂isomatric contraction. 也就是等長收縮. 這就是肌肉張力增加, 但是肌肉纖維的長度不變, 骨骼沒有產生運動. 這是從key muscle上面的解釋. 其實舉例就像是站著提一桶水, 不動身體或手臂, 但是手臂肌肉還是要持續用力, 因為要提著這桶水的重量.
瑜伽的動作, 其實最常的是isomatric contraction. 因為我們常會姿勢裡停留一些時間. 但是, 事實上, 未必每個瑜伽課學生在上課時, 老師要你停留在某個動作時都會去努力的做"等張收縮". 這就是老鳥和菜鳥的不同.... 因為, 等張收縮, 很累…..
會開始這個練習是因為自從我開始認真的看待自己可能有韌帶過鬆, 或過度伸展韌帶的問題時, 我一直還沒找到解答, 就是"拉伸肌肉和韌帶的在身體上感覺有什麼不同？" "我怎麼知道現在拉伸的韌帶或肌肉？？"
最近幫Ben 和 John 做的Teacher Training, 一直提到Anusara的Universal Pricipls, 當中的Muscular Energy和第五項Organic Energy. 在每次的launge時, 都會提到的肌肉力量, 這有三個方向: 往身體的中線靠近 hug into mid line/ from perifery to center 從四周往中央收進, 也就是肌肉包覆骨骼,/ from extremities to Focal point, 從四肢末端,頭頂往focal point集中. 所以, 以簡單的launch來說, 讓兩腿肌肉有力, 肌肉包覆著你的骨骼, 兩腿往身體中線集中, 兩腳的力量也彼此拉近！雖然兩腳是分開的狀況, 且這些指令從外表看好像沒在做什麼, 但是兩腿就是正在做所謂的isometric movement. 身體不動的狀態下, 其實內心戲很多！肌肉還是在用力但是沒有放鬆！ 這個 “肌肉的能量” 必須要有最後的 “延伸的力量”來平衡！！Organic Energy的方向就和肌肉力量方向是完全相反的, 還是保持肌肉的力量, 但是讓力量是延伸出去, 擴張開來的, 你可以想像骨頭好像可以延長開來一樣. 這兩種能量必須要是平衡的, 否則你可以會太用力抽筋, 或是動作垮掉.
所以, 回到主題, 如何正確伸展肌肉而不去拉伸到韌帶呢？我上次寫過的文章 "Stop sigh 在哪裡？", 針對這個問題的感嘆和解決方法, 就是back off a bit, 動作不要進入的太深, 但是這只是對了一半, 退回來之外, 還要持續保持Muscular Energy 和 Organic Energy. 這是奇怪, 這麼簡單的道理, 我現在才想通. 這也是為什麼, 肌肉的能量, 是最可以保護身體避免受傷的道理！雖然, 真的比較累….
看的出這兩圖有和不同？ 第一張圖, 我靠的是我鬆鬆的韌帶, 骨盆可以沉下去, 手都可以摸到地上, 腿幾乎沒在用力. 但是會這樣做, 印象是早期的瑜伽老師都是這麼做, 大家好像也都這麼努力作, 因為好像比較厲害？！
第二張圖, 骨盆就明顯上提了一些, 腿就是真的有在用力了, 可以看兩腿的hamstrings都有浮起來, 後腿的股直肌也是, 很明顯的用力且被伸展著！我做的也就是試著把兩腳彼此拉近的感覺.
所以無法單單從姿勢的外型去評斷瑜伽人的動作, 要看的是動作中的"品質", 肌肉的質感,和心靈的質感！！
7/1 TT
7/1 TT
Today's topic is inversion, led by Ben. Ben has a great preparation today! We work slowly working toward into the pose! He made good work presenting how to help ppl get into this advanced pose. I like it. He said about Sirsasana is all about "awareness". Awareness of crown of head, neck, elbows, natural curves of spine, legs, and soles of feet!
*Pranayama practice: I like doing pranayama practice, really awakening in the morining. I found ppl are less sleepy, while leturing.
*Excises on different parts of body:crown of head, neck, elbows, natural curves of spine, legs, and soles of feet! Those excises are nice, but some ppl think are a bit slow. But it's worth of working. Ppl do get better awareness, and could get into pose more easily. That's good practice. Tho, only work on one inversion pose. But it's worthy. Coz, no one ever teaches me this, that's why I got injury from Sirsasana many times!
Today's topic is inversion, led by Ben. Ben has a great preparation today! We work slowly working toward into the pose! He made good work presenting how to help ppl get into this advanced pose. I like it. He said about Sirsasana is all about "awareness". Awareness of crown of head, neck, elbows, natural curves of spine, legs, and soles of feet!
*Pranayama practice: I like doing pranayama practice, really awakening in the morining. I found ppl are less sleepy, while leturing.
*Excises on different parts of body:crown of head, neck, elbows, natural curves of spine, legs, and soles of feet! Those excises are nice, but some ppl think are a bit slow. But it's worth of working. Ppl do get better awareness, and could get into pose more easily. That's good practice. Tho, only work on one inversion pose. But it's worthy. Coz, no one ever teaches me this, that's why I got injury from Sirsasana many times!
2009年6月29日 星期一
如何可以愛上上海
最近上海好像還蠻熱鬧的, 除了伍佰剛唱完演唱會, 五月天也要來開唱, Patrick也來了, 是的是Pure的一哥, 在上上星期來上海開weekend workshop. 我沒去, 因為在消極的“抵制”中！ 雖然我很想去, 且朋友都還很奇怪我怎沒參加, 但是一堂課要450RMB, 等於2250台幣, 這是他在台北workshop的兩倍價錢耶, 而且一堂課還是1.5小時的. 我實在覺得太誇張了, 上海真是個瘋狂物價的地方, 有人敢喊, 也有人敢買. 這是個瘋狂的城市. 我還是堅持的, 抵制中！ 雖然我知道派哥的課很爽．．．但是，瑜伽搞成這種價位，真是有點 “不瑜伽”．．．
Anyhow, 要講到重點, 台灣算是很早期帶起Ashtanga的老師董老師Ming也來上海! 昨天很偶然跟著這裡的台灣朋友和他見了面, 我聽過或看過很多Ashtangi對他的討論, 也知道他剛出了書, 但是從沒上過他的課或見過本人. 本人真的很有趣, 可以很明顯感受到這個吃飯快, 說話快的人, 擁有豐富的情感和熱情！他說剛來上海, 他就很喜歡上海了, 他還走了些觀光客行程去看了宋慶齡故居和一些老房子. 他甚至還找了信義房屋, 要求帶看房子! 看來很積極想要留在這個城市. 我其實對他對上海的好印象很質疑, 但是他說的點醒了我, 他說, 上海好太多了, 比起印度的大都市, 像孟買或他去過的新德里.
是啊, 若是這樣的比較, 真的, 上海真的好太多了. 雖然我還是覺得上海有許多的改善的空間, 甚至住在上海還是有那麼些無法適應的風氣, 每每跟所謂的 “境外人士”朋友聚會時, 大家總是會討論起上海的一些奇怪的地方. 其實仔細想想, 這些的抱怨, 好像也都無能為力, 只是激起煩惱. 我們還是要住在這個地方, 生活還是要繼續. 可以變得只有自己的心態. 心境的轉變才可以讓自己日子好過一點, 也是對自己的一種慈悲, 當然也是對這城市和在其中的人們的一種慈悲! 帶著本位主義去看任何事, 都只會看不順眼, 給自己找麻煩! 所以, 那些抱怨最好就當做是笑話, 大家笑笑就好.
我記得在 Marianne Williamson的書 “A Return to Love”說到, 上帝並要你到世上來不是要你來當警察的, 上帝是要你快樂的. 但是你可能說, 難道我要跟著一起墮落嗎？不是的, 我們要更可以堅持著我們自己的本性，才不會迷失掉自己！堅持內在，但是軟化外在！呵，很像是Anusara說的, keep steadiness inside and soften outside! 這讓我這篇很難下標題耶, 可以說, "如何可以愛上上海"的秘密嗎?
6/30 TT
Today is led by John. John talked about more systematicly about arm balancing. Tho we did yesterday, but maybe there are too much to cover, so we didn't go thro how to get into poses. Arm balancing is always not easy for women, but once you get it, it would enpower you a lot! 可以有出去砍人的氣勢....
＊pranayama practice: first we do kabalabati. and Nadi Shodana at the end of the practice. This time John guided through, I think it's better for ppl to understand.
＊Asana practice: Prep for arm balancing, hip opening and abd work are still key. Began with sun salutation Lots of launge poses, Parsvokonasana,launge with elbows on the floor hip opener, needle eyes pose, baby cradle, pigeon pose, malasana. Abs work, with block between thighs, dolphin pose for core power.
* Arm balancing pose: crow, Eka Hasta Bhujasana, Astavakrasana
John is really good guiding ppl into pose, also provide many variations, good for teaching!
＊pranayama practice: first we do kabalabati. and Nadi Shodana at the end of the practice. This time John guided through, I think it's better for ppl to understand.
＊Asana practice: Prep for arm balancing, hip opening and abd work are still key. Began with sun salutation Lots of launge poses, Parsvokonasana,launge with elbows on the floor hip opener, needle eyes pose, baby cradle, pigeon pose, malasana. Abs work, with block between thighs, dolphin pose for core power.
* Arm balancing pose: crow, Eka Hasta Bhujasana, Astavakrasana
John is really good guiding ppl into pose, also provide many variations, good for teaching!
2009年6月28日 星期日
6/27 TT, 6/29 TT
6/27 TT
Today's Sat, for teaching practice. First hour John gives some hilight on the teaching skills again. He mentioned about to bring heart quality into teaching, this is the key element of Anusara to differenciate from other style. Also could differenciate you from other teachers. But, this is much advanced, that me myself want to learn more of this. How to make this work is not easy!
Then began the teaching practice. Each group began their first teaching practice. It's fun watching ppl doing that, coz I have been there! I still need to learn more!!
It was vismay's last day, she has to leave China back to JP. Sadly! She is very devoted yogini, you could tell from how she set up herself, her practice and her energy! We have dinner together just to say good bye with her! Dinner is in a mid-east restaurant, with belly dancing. It's fun with hang out with all yogis!
6/29 TT
Monday, today is also led by Ben.
*pranayama practice: Kabalabati and Nadi Shodana. Ben mentioned the Kabalabati, it's necessary to release the belly after every exhale draw in belly. Otherwise, cannot really go long for this practice, you will be out of breath! Also, the belly draw in is just slitely draw in, not too much. If too much, your abd will be too tighten to release in next inhale.
*Asana practice: topic is arm balancing. So work a lot on hip opening and abd work, to prepare for the arm balance. Always it's hard for women to do all those fancy poses! Ben said "hip" should be open enough first to get into the pose, then ppl could feel the core power! Core power also bring arm balance into next new level, like from crom pose just leg resting on the arm, and from there straight arm and lifting from core is a great lot different!
Today's Sat, for teaching practice. First hour John gives some hilight on the teaching skills again. He mentioned about to bring heart quality into teaching, this is the key element of Anusara to differenciate from other style. Also could differenciate you from other teachers. But, this is much advanced, that me myself want to learn more of this. How to make this work is not easy!
Then began the teaching practice. Each group began their first teaching practice. It's fun watching ppl doing that, coz I have been there! I still need to learn more!!
It was vismay's last day, she has to leave China back to JP. Sadly! She is very devoted yogini, you could tell from how she set up herself, her practice and her energy! We have dinner together just to say good bye with her! Dinner is in a mid-east restaurant, with belly dancing. It's fun with hang out with all yogis!
6/29 TT
Monday, today is also led by Ben.
*pranayama practice: Kabalabati and Nadi Shodana. Ben mentioned the Kabalabati, it's necessary to release the belly after every exhale draw in belly. Otherwise, cannot really go long for this practice, you will be out of breath! Also, the belly draw in is just slitely draw in, not too much. If too much, your abd will be too tighten to release in next inhale.
*Asana practice: topic is arm balancing. So work a lot on hip opening and abd work, to prepare for the arm balance. Always it's hard for women to do all those fancy poses! Ben said "hip" should be open enough first to get into the pose, then ppl could feel the core power! Core power also bring arm balance into next new level, like from crom pose just leg resting on the arm, and from there straight arm and lifting from core is a great lot different!
2009年6月26日 星期五
肩胛骨的動作
肩膀這個部位是很神奇的, 它全身關節活動度最大的, 所以也是最容易受傷的, 我就是其中一個傷患, 我想幾乎大部分的瑜伽人都多少有肩膀的問題或傷, 或者總是認為自己肩膀不夠開！ 因為這會影響你的許多瑜伽動作！/
肩膀是個複雜的部位, 有三個骨頭組成的多重關節, 肱骨, 鎖骨和肩胛骨. 其中的肌肉和韌帶也是很複雜, 這篇我可不想詳細討論這些肌肉, 只是想討論關於肩胛骨在瑜珈動作該怎麼動.
一般而言, 我們會說的肩膀動作通常是往上往後放下來, 這個動作是每個人或派別都會同意的, 其實,在Anusara中的shoulder loop 肩膀環 （這裡我翻作 “環”是因為這是能量流動的一個循環, 避免掉 “輪”這個字, 避免和脈輪搞混）, 這個環就是從上顎的位置, 往後往下沿著頸椎後方, 沿著肩胛骨, 在往前繞, 經過心的底部也就是橫隔膜的頂端, 往身體前方繞回到起點 “上顎”的位置. 所以這個環的動作呈現就是肩膀會往上往後帶, 頭會微微的向上. 這個動作可以幫助肩胛回到正確的位置, 所以你的胸口會打開, 可以幫助改善駝背. 
上圖就是Anusara的七組循環走向
肩膀的關節. 肩膀是個球窩關節, 但是尤其是盂肱關節（連結肱骨）的球窩是如此的淺, 所以要穩定這部份需要許多肱骨的外轉, 再加上旋轉（Spiral）的方式,讓肩膀進入正確安全的順位. 但是這是另一個課題！
這張圖上的線條是所謂的肩膀的myofasia走向, 這是符合生理結構和運動學的能量走向. 可以看到肩胛的方向是彼此靠近且向下延伸的.
但是說這麼多, 我想講的是肩胛該怎麼動作, 尤其在plank pose 平板式或是Chaturanga這樣類型的動作. 在Anusara中, 除了shoulder loop之外, 老師會加上 “side body long” 身側拉長, 和 “heart melting” 心放軟, 心放軟這個動作其實就是要你將前方的胸口下沈一點, 這個動作會帶動你的肩胛彼此靠近. 但是有些人在做這個動作時就會變成 “翅膀張開” winging的動作, 也就是肩胛浮起來, 沒貼在背上. 這是Iyengar老師們所不希望看到的, Iyengar系統會要求上背部應該要平整, 不該浮起. Richard也說到這樣的肩胛浮起狀況是不健康的, 因為這表示該工作的serratus Anteriora在睡覺沒把肩胛帶回和前方的rib cage接觸．
奇怪的是，許多的Anusara老師會要求學生把肩胛夾緊, 甚至覺得兩個肩胛中間凹陷像個峽谷是可以的. 這是很confusing的, 至少我是如此覺得. 我覺得Jonas老師在這個問題處理比較恰當, 他說肩膀必須往上往下放之後, 肩胛應該再borden 張開來. 而不是夾緊夾死, 因為會造成肩胛中間的肌肉縮短, 甚至頸部緊張. 這些動作都應該做到一個 “平衡”！
我想, 也許肩胛夾緊的指令只是針對初學者, 因為大部分的人都是胸口縮短, 有些人甚至不知道怎樣去轉開肩膀. 所以這樣的指令是over correct. 但是對於已經有瑜伽經驗的練習者, 就是太多的. 因為目的只是要打開胸口, 而不是 “夾緊” 肩胛.
這張圖上的線條是所謂的肩膀的myofasia走向, 這是符合生理結構和運動學的能量走向. 可以看到肩胛的方向是彼此靠近且向下延伸的.
這是很重要的一點, Always remember your intention. 要記得做那些動作的目的是什麼？初衷是什麼? 要不然只是一樣畫葫蘆的口令, 反而會讓人受傷….
2009年6月25日 星期四
上海後花園-朱家角
最近因為朋友來訪, 我才比較有慾望到處去走走, 否則在這紛亂的城市, 出門其實是很辛苦的!
朱家角是一個離上海市區只要50分鐘車程的景點, 主要是去回味古鎮風情!
聽說這裡可以算是上海人的後花園, 比起其他所謂的古鎮景點, 這裡算是很近的. 我們搭上巴士直達, 中午才到, 依舊進行我們優閒的行程, 慢慢的逛古鎮, 找午餐的地方, 午餐後又悠閒的找地方喝咖啡！真實的"慢玩！"
 |
古鎮的範圍並不大, 且在古老的房舍裡, 賣的到處可見的觀光紀念品. 我們是週間來的, 所以沒有擾人的人潮, 逛起來到也悠閒！
 |
雖說百年老店, 但我們問當地人, 他們都說這裡沒有百年老店, 最老的只有五十年左右.
 |
| 寄件者 09June朱家角 |
 | |
大街的另一邊比較不商業化的一區, 江邊每家都有擺桌椅, 就地就辦起餐點或是喝茶的生意了！
神奇的古鎮裡的小馬賽克桌燈工作室,好像應該在義大利的古鎮才會看到的工作室吧！
可愛的茶店招牌
神奇的youth hostel, 一夜200rmb,有現代化的內裝, 可以住古鎮裡的老房子, 對我來說還蠻有吸引力的！
喝咖啡的地方,很大, 真的像是古裝劇裡的客棧規模! 
TT 6/26
TT 6/26
Almost half way through the training. Today is also led by Ben. We did a little reagrrangement, to let ppl listen to my translation sit closer to me in a group. This is good, so I don't have to yell, becuase they like to sit in the back, so I sometimes have to yell while ppl talking in my translation. I believe this would work well!
Today's topic is sequencing. Ben uses the pattern in Anusara manual.
*Asana practice: Ben tries to give a full spectrum of poses. But he missed handstand! Anyhow, standing poses always are important and usually take a lot more time. Then, comes backbending. So Ben let ppl do 3 times Urdhva Danurasana, and adding on some more advanced variation. one legs up and into Dwi Pada Viparita Dadasana. Then mild twising at the end. Tomorrow
Almost half way through the training. Today is also led by Ben. We did a little reagrrangement, to let ppl listen to my translation sit closer to me in a group. This is good, so I don't have to yell, becuase they like to sit in the back, so I sometimes have to yell while ppl talking in my translation. I believe this would work well!
Today's topic is sequencing. Ben uses the pattern in Anusara manual.
*Asana practice: Ben tries to give a full spectrum of poses. But he missed handstand! Anyhow, standing poses always are important and usually take a lot more time. Then, comes backbending. So Ben let ppl do 3 times Urdhva Danurasana, and adding on some more advanced variation. one legs up and into Dwi Pada Viparita Dadasana. Then mild twising at the end. Tomorrow
2009年6月24日 星期三
TT 6/25
TT 6/25
Today is also by Ben, we begins with your favor form of Surya Namaskar. I just enjoy watching ppl doing her own practice. You could really see the energy flowing.
*Begin with Uddyianan bandha practice. Ben ask ppl not to eat anything bfr class to prepare for this practice. But anothing issue is that, almost half of the class cannot do that, coz in period! So only few ppl get to practice. I did drink some honey water in the morning, but I still do the practice and trying to help ppl to understand how this work. I personally still need to practice on this. Ben then show the poping and turning for Nuli. That I cannot do. To be able to do that need to be able to isolate each abd muscle.
*Today's topic is Backbending. John also showed up for more assiting in back bending. Ben talks about for back bending need to work on opening at should, upper back, core and front thighs. So we do prepare for this.
*Basic suyra Namaskar, add on more launges with shoulder opening and front of thighs. Also work on streching on psoas. And while in vinyasa, work on cobra in details. Also a lot of abd works. ppl are all whining.
*thigh streching, two ways: half frogs and shin against the wall.
*Danurasana, really works on spread little toes, activate the outer shin, so again shins in and inner thighs apart. This could prevent the knees pain.
*Setu bandha: John did the demo. 1) with elbows bending and against the floor, also head push down to the floor, to bring chest open and lifting. Shoulder on the floor. Hips still on the gound. 2)bring hips up, hands clap on the floor, and then lower hips to doing a lot of inner spiral. Inner edges of feet down and even bring outer edge of feet up. 3)keep this big inner spiral, to get into the pose, w/o tuck tailbone too much, or stick tail bone upward to jam the lower back. Need a lot of leg work!
Today is also by Ben, we begins with your favor form of Surya Namaskar. I just enjoy watching ppl doing her own practice. You could really see the energy flowing.
*Begin with Uddyianan bandha practice. Ben ask ppl not to eat anything bfr class to prepare for this practice. But anothing issue is that, almost half of the class cannot do that, coz in period! So only few ppl get to practice. I did drink some honey water in the morning, but I still do the practice and trying to help ppl to understand how this work. I personally still need to practice on this. Ben then show the poping and turning for Nuli. That I cannot do. To be able to do that need to be able to isolate each abd muscle.
*Today's topic is Backbending. John also showed up for more assiting in back bending. Ben talks about for back bending need to work on opening at should, upper back, core and front thighs. So we do prepare for this.
*Basic suyra Namaskar, add on more launges with shoulder opening and front of thighs. Also work on streching on psoas. And while in vinyasa, work on cobra in details. Also a lot of abd works. ppl are all whining.
*thigh streching, two ways: half frogs and shin against the wall.
*Danurasana, really works on spread little toes, activate the outer shin, so again shins in and inner thighs apart. This could prevent the knees pain.
*Setu bandha: John did the demo. 1) with elbows bending and against the floor, also head push down to the floor, to bring chest open and lifting. Shoulder on the floor. Hips still on the gound. 2)bring hips up, hands clap on the floor, and then lower hips to doing a lot of inner spiral. Inner edges of feet down and even bring outer edge of feet up. 3)keep this big inner spiral, to get into the pose, w/o tuck tailbone too much, or stick tail bone upward to jam the lower back. Need a lot of leg work!
2009年6月23日 星期二
6/24 TT
6/24 TT
Today is led by Ben. He starts the warm up already bring in many poses. Again, focusing on Universal prinicpls. So already beging generate heat for ppl. In lecture, today's topic is standing poses.
*why standing poses is fundamental in yoga practice. It bring strenghth, stablity, sense of balance, wake up the mind, bring self confidence. The most important is to bring prana flow, it helps on Apana vayu. With widening pelvic floor, where generates prana. Also bring your breaths more into your body! That's why Ben said the legs connect with breathing! With nice inner and outer sprials, you could acctually breath better!
*Tadasana. From Iyengar, you could find Tadasana in all poses!
*Ben's adjustment on the neck in Trikonasan is new and nice to me! Because he mentions, ppl have wrong neck position, ususally is not with neck, it's with tight hamstrings, hips, shoulders. So his adjustment will be asking student really extend the back foot down, from there with balance act of inner and outer sprials, then bring chest to open, and then neck could easily come to nutrual position!
*questions about how much kidney loop is enough in WII. In WII, the spine should be nutural, meaning maintain natural curves, so have to find the subtle balance.
Today is led by Ben. He starts the warm up already bring in many poses. Again, focusing on Universal prinicpls. So already beging generate heat for ppl. In lecture, today's topic is standing poses.
*why standing poses is fundamental in yoga practice. It bring strenghth, stablity, sense of balance, wake up the mind, bring self confidence. The most important is to bring prana flow, it helps on Apana vayu. With widening pelvic floor, where generates prana. Also bring your breaths more into your body! That's why Ben said the legs connect with breathing! With nice inner and outer sprials, you could acctually breath better!
*Tadasana. From Iyengar, you could find Tadasana in all poses!
*Ben's adjustment on the neck in Trikonasan is new and nice to me! Because he mentions, ppl have wrong neck position, ususally is not with neck, it's with tight hamstrings, hips, shoulders. So his adjustment will be asking student really extend the back foot down, from there with balance act of inner and outer sprials, then bring chest to open, and then neck could easily come to nutrual position!
*questions about how much kidney loop is enough in WII. In WII, the spine should be nutural, meaning maintain natural curves, so have to find the subtle balance.
2009年6月22日 星期一
6/22 TT, 6/23 TT
6/22 TT
Today is led by John. Starting this week begin to talk about "teaching", the role as teacher. So John went thro the key things but most of them is mentioned in Anusara manual.
*teaching quality: soft heart/ Sharp mind/ vibrant body. I like this. And should always keep this in mind. Also in Chinese, 慈悲與智慧, always need to cultivate it!
*John's Asana practice is fun, he will bring something other than yoga posture. I think that's because his background on PT, as body builder. He works more on abd and building on strenghth on arms and legs. So usually is harder work than what Ben will teach. But I think it's helpful for gals!
*He clears one thing about what Richard said about exhale while pushing or lifting. It's about the purpose of the practice, for Richard, his point is out from anatomic way, so he would say exhaling while pushing or lifting weight. But it's different from yoga purpose, especially while we are working on movement, or flow yoga. That's good point, exactly what I said on the day while talking with Jade about this.
*the pranayama practice is interesting. Ham-sa pranayama. Breath in with ham, and breath out with sa. This is more up rising energy practice.
6/23 TT
Today is also led by John. Continue with teaching elements: setting of room, organization, opening of class, yama, niyama.
*Asana practice begining w/ Surya Namaskar A and add on variation, which I think is powerful and fun. Really works on hamstrings and quadceps. also the one with block between hands and lift it over head, straight arm, then lifting knee close to chest, this is so tiring for my shoulder, especially, my left shoulder. Sore and sensational!
*prep for hip opener: john use a very funny way like stip dance to work on strong inner spiral to work on inner things. very funny, but I think it works!
*Hip opener: John introduced a series by Rodney Yee. It's dynamic yoga, so not like flow or vinyasa, it just keeps moving beween poses, but no vinyasa as connection. Sometimes will stop at one pose for a while. This series is one beath one movement. Badha Konasana is the center pose, and links with Pachimotanasana, Upavista Konasana, navasana. This goes for 20 mins. Add on Janu sirsasana, baby cradle, fire log pose, navasana,and lolasana. Then working toward on lotus and Badha konasana forward bend! Again, always focus on groins back, big inner spiral to bring knees down!!
Today is led by John. Starting this week begin to talk about "teaching", the role as teacher. So John went thro the key things but most of them is mentioned in Anusara manual.
*teaching quality: soft heart/ Sharp mind/ vibrant body. I like this. And should always keep this in mind. Also in Chinese, 慈悲與智慧, always need to cultivate it!
*John's Asana practice is fun, he will bring something other than yoga posture. I think that's because his background on PT, as body builder. He works more on abd and building on strenghth on arms and legs. So usually is harder work than what Ben will teach. But I think it's helpful for gals!
*He clears one thing about what Richard said about exhale while pushing or lifting. It's about the purpose of the practice, for Richard, his point is out from anatomic way, so he would say exhaling while pushing or lifting weight. But it's different from yoga purpose, especially while we are working on movement, or flow yoga. That's good point, exactly what I said on the day while talking with Jade about this.
*the pranayama practice is interesting. Ham-sa pranayama. Breath in with ham, and breath out with sa. This is more up rising energy practice.
6/23 TT
Today is also led by John. Continue with teaching elements: setting of room, organization, opening of class, yama, niyama.
*Asana practice begining w/ Surya Namaskar A and add on variation, which I think is powerful and fun. Really works on hamstrings and quadceps. also the one with block between hands and lift it over head, straight arm, then lifting knee close to chest, this is so tiring for my shoulder, especially, my left shoulder. Sore and sensational!
*prep for hip opener: john use a very funny way like stip dance to work on strong inner spiral to work on inner things. very funny, but I think it works!
*Hip opener: John introduced a series by Rodney Yee. It's dynamic yoga, so not like flow or vinyasa, it just keeps moving beween poses, but no vinyasa as connection. Sometimes will stop at one pose for a while. This series is one beath one movement. Badha Konasana is the center pose, and links with Pachimotanasana, Upavista Konasana, navasana. This goes for 20 mins. Add on Janu sirsasana, baby cradle, fire log pose, navasana,and lolasana. Then working toward on lotus and Badha konasana forward bend! Again, always focus on groins back, big inner spiral to bring knees down!!
2009年6月21日 星期日
6/20 TT
6/20 TT
Class begins from 3pm~8pm. so finally could get up late in the morning, I even took a nap before class!
Today will cover a lot: Chakras,Nadis koshas, Bandha, pranayama, and meditation. Class begins at the lobby, noisy and hard to focus! I even sometimes yell to make ppl hear me clearly, but I like the feeling we all sit in circle, so get reaction from ppl easly.
*3 Bodies & 5 koshas
1.physical body: Annamaya Kosha
2.Astral body (this is new to me, how they call this "astral", it's "spiritual"!): where optimal blue print located. Pranayama Kosha/ Manamaya Kosha/ Vijnamaya Kosha
3.Causal Body or Karana Sharira(因果）：Anandamaya Kosha. this body is all about Karma, Samsara, and Samskara. Karma is the action, samskara is why you do that, and Samsara is the 輪迴. I translate Samskara into 銘印,印記, I hope I didn't get it wrong. So to remove karma, need to remove Samskara first.
*7Chakras: It seems like different naming in China than in Taiwan, especial for the first 3 chakras. What I learn is 海底輪,生殖輪,臍輪. They name here something like 根輪腹輪臍輪. Need to check again. Then bring Kundalini into this topic. I like John said about shakti is in the bottom and shiva is on the top of head, what we do is to bring them together!
*Different from Kundalini or other yoga tradition, Anusara's perspective on chakra meditation is to purify, not to awaken the Kundalini. So we only do mild meditation, not powerful one.
*then John guide a meditation with relations w/ colors and chakra. I thought we will do the chakra meditation with the sanskrit letter. That one I feel more powerful!
* Ben begins talk about prana and pranayama. then two practice, one is let ppl sit behind and with palms on the shoulder blades, this would bring awareness to breath in the back. I feel a lot, I now could bring into my back easily. I could feel ppls' hands moving with my breath! the other one is laying down with heart lifted and head supported, to feel rib cage expend!
*Ben demos the jalandhara Bandha. That's the new thing, he use several breaths to really expand his chest and rib cage, so eventually his chest is closing to his chin, not bring chin down to his chest, that's how we usually know. In his way, the neck is free and no tension!
*Ben tries to get ppl to do Uddyiana Bandha. But i don't believe ppl would get it! Need more talk and practice on this!
Class begins from 3pm~8pm. so finally could get up late in the morning, I even took a nap before class!
Today will cover a lot: Chakras,Nadis koshas, Bandha, pranayama, and meditation. Class begins at the lobby, noisy and hard to focus! I even sometimes yell to make ppl hear me clearly, but I like the feeling we all sit in circle, so get reaction from ppl easly.
*3 Bodies & 5 koshas
1.physical body: Annamaya Kosha
2.Astral body (this is new to me, how they call this "astral", it's "spiritual"!): where optimal blue print located. Pranayama Kosha/ Manamaya Kosha/ Vijnamaya Kosha
3.Causal Body or Karana Sharira(因果）：Anandamaya Kosha. this body is all about Karma, Samsara, and Samskara. Karma is the action, samskara is why you do that, and Samsara is the 輪迴. I translate Samskara into 銘印,印記, I hope I didn't get it wrong. So to remove karma, need to remove Samskara first.
*7Chakras: It seems like different naming in China than in Taiwan, especial for the first 3 chakras. What I learn is 海底輪,生殖輪,臍輪. They name here something like 根輪腹輪臍輪. Need to check again. Then bring Kundalini into this topic. I like John said about shakti is in the bottom and shiva is on the top of head, what we do is to bring them together!
*Different from Kundalini or other yoga tradition, Anusara's perspective on chakra meditation is to purify, not to awaken the Kundalini. So we only do mild meditation, not powerful one.
*then John guide a meditation with relations w/ colors and chakra. I thought we will do the chakra meditation with the sanskrit letter. That one I feel more powerful!
* Ben begins talk about prana and pranayama. then two practice, one is let ppl sit behind and with palms on the shoulder blades, this would bring awareness to breath in the back. I feel a lot, I now could bring into my back easily. I could feel ppls' hands moving with my breath! the other one is laying down with heart lifted and head supported, to feel rib cage expend!
*Ben demos the jalandhara Bandha. That's the new thing, he use several breaths to really expand his chest and rib cage, so eventually his chest is closing to his chin, not bring chin down to his chest, that's how we usually know. In his way, the neck is free and no tension!
*Ben tries to get ppl to do Uddyiana Bandha. But i don't believe ppl would get it! Need more talk and practice on this!
2009年6月18日 星期四
TT 6/19
6/19 TT
Today is led by Ben. I finally got a good night sleep last night, so got early and get into class earlier to practice. I sweat a lot already even on my way to class, and after just 10 mins practice, I sweat like have been doing 1hr practice.
* review two highest intentions of practicing yoga:1) Rememberance or co-create in the art of life. 2)realize and awaken to our divine nature, Ben put it the realization of Cit-Ananda. Then we review 3 A's. The Attitude tie in with intention. Setting intention will make yoga practice a lot different. In John Friend's training, sometimes work on just setting intention for a whole week class.
* ppl asked about the "optimal blue print". You may say it's already in you,so everyone has the potential to acchieve. That's why we call "Universal" Principls, coz it works for everyone. But you just need the "awareness" to realize it or acchieve it! That's what we want to develop in the practice.
*Also talked about the different between Natural breath and Ujjai breath. For Iyengar, they tends not go for advance pose, coz it will make breath short and tense, so Iyengar focus more on "full" breath. Anusara is from Iyengar, so the breathing in Anusara is more like the way Iyengar asked. In Ashtanga tradition, focus on Ujjai breath. But not many teacher really teach the technique throughly.
* Asana, meaning to sit. In traditional yoga, most poses are sitting pose. But marden yoga works more on standing.
*Asana practice. Again, Ben focus work on all 5 principles into practice. Asking the sanskrit name for the poses today. And asking the focal point of the poses. We also have handstand and add on back bending. In Urdhva Dhanurasana and drop back with assist.
*Drop back, ppl who assist really need to 1st look at the practioner's wheel pose first. See if they could really get into pose on their own, otherwise, don't get into drop back. If the practioner's quit flat in wheel pose, assitant need to stand wilder, and really make the back leg steady. Assist on hands on the sacrum and upper back, and help lengthen these two apart. Another way, is kind of new to me. Assistant with both hands on the thighs, and help practioner work on inner spiral a lot, practitioner goes one back down to floor and come up. With such help, practitioner could do even 20 drop backs and ups easily. And if with this kind of practice, it would transform the back bending a lot! I want to try this! This must be helpful for me!
Today is led by Ben. I finally got a good night sleep last night, so got early and get into class earlier to practice. I sweat a lot already even on my way to class, and after just 10 mins practice, I sweat like have been doing 1hr practice.
* review two highest intentions of practicing yoga:1) Rememberance or co-create in the art of life. 2)realize and awaken to our divine nature, Ben put it the realization of Cit-Ananda. Then we review 3 A's. The Attitude tie in with intention. Setting intention will make yoga practice a lot different. In John Friend's training, sometimes work on just setting intention for a whole week class.
* ppl asked about the "optimal blue print". You may say it's already in you,so everyone has the potential to acchieve. That's why we call "Universal" Principls, coz it works for everyone. But you just need the "awareness" to realize it or acchieve it! That's what we want to develop in the practice.
*Also talked about the different between Natural breath and Ujjai breath. For Iyengar, they tends not go for advance pose, coz it will make breath short and tense, so Iyengar focus more on "full" breath. Anusara is from Iyengar, so the breathing in Anusara is more like the way Iyengar asked. In Ashtanga tradition, focus on Ujjai breath. But not many teacher really teach the technique throughly.
* Asana, meaning to sit. In traditional yoga, most poses are sitting pose. But marden yoga works more on standing.
*Asana practice. Again, Ben focus work on all 5 principles into practice. Asking the sanskrit name for the poses today. And asking the focal point of the poses. We also have handstand and add on back bending. In Urdhva Dhanurasana and drop back with assist.
*Drop back, ppl who assist really need to 1st look at the practioner's wheel pose first. See if they could really get into pose on their own, otherwise, don't get into drop back. If the practioner's quit flat in wheel pose, assitant need to stand wilder, and really make the back leg steady. Assist on hands on the sacrum and upper back, and help lengthen these two apart. Another way, is kind of new to me. Assistant with both hands on the thighs, and help practioner work on inner spiral a lot, practitioner goes one back down to floor and come up. With such help, practitioner could do even 20 drop backs and ups easily. And if with this kind of practice, it would transform the back bending a lot! I want to try this! This must be helpful for me!
Dristi要看哪裡
Yoga Space的TT課程的解剖學的課是由一個上海執業的body worker- Richard Brown所上的課, 我很難得可以偷閒不需當翻譯, 可以當學生. 這週末是兩整天的課！這個老師, 本身是學武術的, 所以除了知道死人骨頭的解剖學, 他對身體movement上的認識也是很清楚, 在加上他本身的body work經驗, 課程在他的中心上的, 很舒服的醫療環境, 有許多的”刑具”, 那種像pilatis的大型器具！Richard本身很有趣, 上起課來不嚴肅, 說話很慢, 試著很清楚的讓大家了解. 我們還有大George陪伴, 所以可以很清楚的看到骨頭, 和每小組有小George可以將肌肉用粘土建上去！
Richard的課收穫不少, 因為除了本來就知道的這些肌肉名稱, Richard也有武術和瑜伽的經驗, 所以可以給瑜伽人真正想要知道的！我們談論到四個主要的所謂Local Core muscles 區域核心肌群, multifidus, 橫隔膜, TA (腹橫肌), 和骨盆基底群. 這些肌肉跟呼吸有極大關係, Richard甚至給呼吸下了的定義, 正確的呼吸就是核心肌群的控制！這些肌肉都是深層肌肉, 深層肌肉主的是穩定的工作, 但是大部分的人們這些肌肉都沒在工作, 而讓原本主要是在做”活動”的淺層肌肉去執行這些工作, 所以才造成身體的不平衡, 肌肉的壓力和酸痛！所以, 對Richard而言, 那些要求做核心訓練的人, 該做的就是找回正常的呼吸！
另外, 有提到Ashtanga裡的三個重點之一, 就是dristi, 目光焦距點. 其實我之前所了解的dristi主要就是讓你可以練習可以專注！但是Richard解釋了生理上的理由！將你兩手手指放在枕骨, 在往內找的兩側會觸摸到的小窩窩, 手指放在這個位置, 不用力下壓, 閉上眼睛去, 然後試著去轉動眼球, 往上下左右轉動, 你會感受到腦杓後手壓的位置有很輕微的肌肉跟著眼球動作！這就是Suboccipital枕骨下肌, 這裡是有fascia連結到眼窩的, 所以眼睛的使用就會影響這肌肉, 而用眼過度就會這裡肌肉緊張, 就會影響到肩頸, 甚至也讓Multifidus緊張, 這就是用電腦長時間工作的人幾乎都會有肩頸痛的問題！
而眼睛的視覺是影響動作平衡的一個重要因素, 除了內耳平衡外, 視覺和腳底的接收器控制我們的平衡感！但是說到Ashtanga的dristi, 如在下犬式裡說到的dristi要求的是看像你的肚臍, 這是適合每個人嘛？Richard說到除非你可以到達你身體的順位, 也就是兼背可以不緊張伸展, 骨盆可以rotate, 那麼才有可能看到肚臍的位置, 不然是不可能的.所以每個人適合的dristi都是不一樣的！ 而像是後彎的動作, 重點就在要進入後彎的過程中, 視覺隨之移動是幫助身體可以順暢的進行動作的重點. 所以, 我問了Richard問題, 所以有所謂的general rule for dristi嗎？他的答案是能夠讓你的頭可以回到身體脊椎的正確順位的位置, 就是適合你的dristi! 這是很值得研究的問題. 所以你的視覺既是主動也是被動的配合著你的動作！找到適合你的dristi也就是找到你身體的正確順位了！
Richard的課收穫不少, 因為除了本來就知道的這些肌肉名稱, Richard也有武術和瑜伽的經驗, 所以可以給瑜伽人真正想要知道的！我們談論到四個主要的所謂Local Core muscles 區域核心肌群, multifidus, 橫隔膜, TA (腹橫肌), 和骨盆基底群. 這些肌肉跟呼吸有極大關係, Richard甚至給呼吸下了的定義, 正確的呼吸就是核心肌群的控制！這些肌肉都是深層肌肉, 深層肌肉主的是穩定的工作, 但是大部分的人們這些肌肉都沒在工作, 而讓原本主要是在做”活動”的淺層肌肉去執行這些工作, 所以才造成身體的不平衡, 肌肉的壓力和酸痛！所以, 對Richard而言, 那些要求做核心訓練的人, 該做的就是找回正常的呼吸！
另外, 有提到Ashtanga裡的三個重點之一, 就是dristi, 目光焦距點. 其實我之前所了解的dristi主要就是讓你可以練習可以專注！但是Richard解釋了生理上的理由！將你兩手手指放在枕骨, 在往內找的兩側會觸摸到的小窩窩, 手指放在這個位置, 不用力下壓, 閉上眼睛去, 然後試著去轉動眼球, 往上下左右轉動, 你會感受到腦杓後手壓的位置有很輕微的肌肉跟著眼球動作！這就是Suboccipital枕骨下肌, 這裡是有fascia連結到眼窩的, 所以眼睛的使用就會影響這肌肉, 而用眼過度就會這裡肌肉緊張, 就會影響到肩頸, 甚至也讓Multifidus緊張, 這就是用電腦長時間工作的人幾乎都會有肩頸痛的問題！
而眼睛的視覺是影響動作平衡的一個重要因素, 除了內耳平衡外, 視覺和腳底的接收器控制我們的平衡感！但是說到Ashtanga的dristi, 如在下犬式裡說到的dristi要求的是看像你的肚臍, 這是適合每個人嘛？Richard說到除非你可以到達你身體的順位, 也就是兼背可以不緊張伸展, 骨盆可以rotate, 那麼才有可能看到肚臍的位置, 不然是不可能的.所以每個人適合的dristi都是不一樣的！ 而像是後彎的動作, 重點就在要進入後彎的過程中, 視覺隨之移動是幫助身體可以順暢的進行動作的重點. 所以, 我問了Richard問題, 所以有所謂的general rule for dristi嗎？他的答案是能夠讓你的頭可以回到身體脊椎的正確順位的位置, 就是適合你的dristi! 這是很值得研究的問題. 所以你的視覺既是主動也是被動的配合著你的動作！找到適合你的dristi也就是找到你身體的正確順位了！
TT 6/17 & 6/18
6/17 TT
tiring latly, coz a friend visit me, I have to show around and so went to bed late. Need more sleep!
Today is led by Ben. Begin talking about loops. This is hard to translate into Chinese. I heard Chop use "輪", but I think it's very easily to confuse with Charkas(輪脈), so I use "環" "循環" in stead. Anyhow, I hope there will be a better name. Ben went thro the loops by just discribe the location and how they run in direction. No excise to let ppl understand.
*in the begining of class, Ben explain the Anusara Invacation, which I think it clear and I have to develop my own explaination in Chinese. This is hard!
*Loops are subtle energy flow. Secondary to 5 Universal pricipls. 5UP works more mechanically, and physically movement are more obvious than loops.
*Asana practice: work more on handstand, head stand and picha maryasana. Ben mentioned, it's the kidney loop help to take off the floor. this really helps, but I also work on Uddyiana Bundha. I could jump both feet into handstand and stay in the air for like 3 sec. I could really feel the lightness!
6/18 TT
Last night, went to Xintandi, and didn't go to bed till 11pm. And woke up at 3 Am, and hard to get back to sleep till 4 or 5ish. And Honey didn't set the alarm, so we woke up at 5:30. I run to metro and luckly could catch on time! Today is led by John. Talking more clearly on loops and have excise to really feel the loops. Ppl start getting group of 3, assigned with 6 poses in each group. Ppl have to work on each pose's alighment cue, benifits, contra-indication, and modication and variation. This is a good homework!
*John gave everyone a sheet of peper with a body figure so ppl could draw the loops on this.
*John shows me the excise for loops on a sheets of peper he printed out! It looks like it's from someone's note in a workshop! I have been thro some of them, but some are interesting, I will apply them into my teaching!!
* Adjustment on loops always starting from down to up!
* after excise we have a very hard work power asana practice. I sweat so much.... w/ surya namaskar A, then add on surya namaskar B, WI, WII, reverse WII, and while standing back into Utkatasana, John want us into 太極馬步, and stay for long. Then into handstand, picha Maryasna, head stand. With head stand variation, I place my head on a block and just stay in parsvotanasana. That's good, and I still could get same benefits as in real head stand. And then Pigeon pose, and wile thing. and bhujanrajanasana, using the techniq like Lois taught, back bending and look down into belly, and back into back bending for more, move hands closer. Look down into belly again and then crul back again!
2009年6月17日 星期三
TT 6/15 &6/16
6/15 TT
Today is led by Ben. We were working on inner and outer spirals. Ben didn't talk to much in the first hr. we just go straight into practice, which I think is also very good, becuase too much talk at 6am, only make ppls sleepy and plus, all those things need to be felt in you body to be able to understand. So Ben just mentions a bit the key elements in inner and outer spirals.
*Sprials are energetic flow.
6/16 TT
Today is led by John. Since Ben on Monday didn't talk too much, so John helps to tell more so ppls could fill in the hand out!
*Inner spiral: 1)front of feet, legs and pelvic sending inward and apart.
2)inner edge of feet, legs and pelvic sending backward
3) widen leterally and expansion away from midline.
*outer spiral all opposite
*ansan practice:John's warm up is fun and a bit different, start with Surya Namaskar A, but adding variation. something from Utkatasana into squating and siting on the floor, and then roll over to the shoulder, w/o neck on the floor and roll back into standing. For several time. Also add on navasana, half, with low back sacrum on the floor. Really work on the abd.
* emphasis on inner and outer sprials at ansana practice
Today is led by Ben. We were working on inner and outer spirals. Ben didn't talk to much in the first hr. we just go straight into practice, which I think is also very good, becuase too much talk at 6am, only make ppls sleepy and plus, all those things need to be felt in you body to be able to understand. So Ben just mentions a bit the key elements in inner and outer spirals.
*Sprials are energetic flow.
6/16 TT
Today is led by John. Since Ben on Monday didn't talk too much, so John helps to tell more so ppls could fill in the hand out!
*Inner spiral: 1)front of feet, legs and pelvic sending inward and apart.
2)inner edge of feet, legs and pelvic sending backward
3) widen leterally and expansion away from midline.
*outer spiral all opposite
*ansan practice:John's warm up is fun and a bit different, start with Surya Namaskar A, but adding variation. something from Utkatasana into squating and siting on the floor, and then roll over to the shoulder, w/o neck on the floor and roll back into standing. For several time. Also add on navasana, half, with low back sacrum on the floor. Really work on the abd.
* emphasis on inner and outer sprials at ansana practice
2009年6月12日 星期五
情緒
我們家的人除了我媽之外, 都是很ㄍㄣ的人, 我從前甚至不會在我父母面前掉淚. 因為都會ㄍㄣ住！也忘記在ㄍㄣ什麼？真正掉淚都是自己一個人的時候才會釋放. 在瑜珈後, 最近這幾年才發現自己很會掉眼淚. 我指的掉淚不是"愛哭", 就是容易受感動眼淚就會掉下來. 甚至最近連看電視有有人掉淚(當然不是煽情的那種）也會很容易的跟著掉淚. 是不是很沒用啊！？
看過Discovery頻道的一個節目研究打呵欠會傳染的的一各研究, 發現, 看到別人打呵欠就容易也打呵欠的人, 是比較有"同理心"的人. 在英文用的是"compassion"這個字, 當然"慈悲"的英文也是用" compassion"這個字. 所以難道這可以說明,情緒上容易受感染的就是比較同理心嘛？ 我們練習瑜珈, 覺知力也跟著增進, 或者至少也希望跟進, 所以當然會比較敏感, 但是這些情緒上的起伏呢？這是所謂的情緒化嘛？
達賴的慈悲, 當他在聽到丹津芭默跟他反應女喇嘛在修行時所遭受的不平等待遇, 也會因傷感而留下淚來, 所以達賴也是有情緒, 也是可以掉淚的!
掉淚不能和懦弱或示弱畫上等號, 可以只是單純的情緒展現, 因為有些眼淚不一定都是因為悲傷,恐懼,或是感嘆所產生的, 也有可能是因為快樂或是欣喜所產生的. 這樣看來, 掉淚的反應並無所謂的對或錯. 或是該不該. 所以, 常掉淚也不應該就等於是情緒化囉 ?!
我喜歡Matthew在上次workshp提到的關於attachment, 對事物的執著, 或是情緒的升起, 只要靜靜的去觀察, don't go down with it, 別被拖走.
這樣的情緒上的敏銳度, 我在yoga Journal中讀到Shiva Rea的一篇文章說到, 當然因為敏感和同理心,所以我們會有許多情緒, 但是若是讓太多的情緒反應, 反而是對你自己是太不慈悲的. 是吧！ 對別人慈悲也得對自己慈悲. 練習不執著或是練習靜心並不是讓我們變成對所有事麻木或不起反應. 沒有情緒, 我喜歡Tantra譚崔哲學說的, 可以活的更豐富更飽滿, 對生命的肯定,更能活出生命,是入世, 而不是出世! 所以擁有情緒不是件壞事, 只是如何還可以同時不被淹沒, 保持自己！Tolle在"一個新世界"中也提出情緒和小我之間的戲碼, 一切情緒都會離開的, 別讓情緒主導你, 就像奧修說的, 那些情緒和想法都只是過客, 你可以迎來這些客人, 但是他們只是過客,你才是主人!
奧修也提到, 真正的慈悲可以有情緒但不情緒化, 可以轉情緒為行動力! 也就是有建設性的創造性的去改善情況, 而不是只會一昧的陷在情緒同情裡.
所以不該為情緒的展現感到不自在或是去壓抑, 但是可以在同時保持內在穩定, 去觀察起落, 也可以積極產生創造力! 這樣聽起來, 熱血多了!
2009年6月11日 星期四
6/12 TT
6/12 TT
Friday! but it's my first day in my period, feel not well, my body, especially my lower belly is like swelling to explode. Don't feel like movig around!
Today talk first about placement of hands, arms, feet and legs. Then talked about some foudational things like clothing, location, food and timing.
-- feet hip distance: means "inner hip" width. Draw a line from inner of ASIS thro thigh bones, knees, tho shins and till the mid of ankle. And line up with the metatarsal(蹠骨) of 2nd toe.
-- thighs should in line with shin bone, if not in a line, that means the twist at knees. Even in bow legs or knot legs, should still be in line!
-- From side view, should also in line. To prevent hyper extention on knees, knees should always go foward. Some teacher will say microbend, Ben would say, "the center of the knee foward, not backward". This ties into the loops concepts, shin loop and thigh loop works for knees microbend, so knees move forward!
-- hands, fingures point forward. The middle of the wrists in line with 3rd fingur, and if draw a line from mid if wrist will reach the outer shoulder.
--ppl w/ tight shoulders, fingures could point outward and wilder.
2009年6月10日 星期三
6/11 TT
6/11 TT
Today was led by Ben. Topic is Organic energy. This is the balanced energy of Muscular energy. I like the way Ben discribe the active and passive organic energy. Active organic energy is like star shining out, or like volcano explosure. Passive organic energy is like while you split a class of water on table, the water will spread out naturally by gravity or the shape of the table.
--Asana practice is not much, but work on a lot of dwaw in and extending out!
--we check on the elbow problem, like some have carrying angle problem. The adjustment is not the same as hyper extension. Teacher has to look very carefully bfr adjutment
-- head stand: focal point is upper palete, because head is weight bearing, not arms or shoulder. But while against the wall, body tends to lean toward wall so, it's f point is heart!
--Placement of head at headstand: Iyengar style adapts 12 fingurs wide from 3rd eye to top of crown (Sirsa). While Anusara style adapts 7 fingurs width, more closer to forehead, to creat a nature cureve at the back of neck!
--Finding Focal point: in Cobra, F Point is pelvis, coz if think about organic energy, it's hard to extend from heart to feet, it's better extend from pelvis. Bakasana, is heart! Vassistasana is pevic, coz heart is in higher position, and legs work to maintain balance. Wheel pose, is heart, heart is more weight bearing than pelvic, also pre into handstand, so it's heart!
2009年6月9日 星期二
TT 6/9 & 6/10
6/9 TT
Today also led by John. Topic of today is 3 A's and Adhicara. For 3A, Attitude is the most improtant! Because you could learn the rest 2 A's (alighment and action) from teachers, but still if you have to cultivate attitude by yourself! u could see everyone in the room doing the same pose, but what make the pose different, is the attitude! Attitude is the longing or desire to open a door. Alightment is like the alight the key to insert into key hole.Action is like the strength to turn the key to open the door. So it's like if you don't have the key, you still have the longing to open the door, you still could find a way to open, but you might break the door or use more effort. Adicara (I am not sure if i spell this right) is the studentship (This word is hard to translate into just one term). And five elements to match these five studentship, also reflect to 5 UP.
*Beginer's mind-Sky-Open to Grace
*steadfast to the diciplane-earth-Muscular energy
*fluidity, adapt to different situation-water-inner spiral
*burning of desire of excellency- Fire-outer spiral
*Creativity, apply what you learn into practice-air-organic energy
Asana practice: we do a lot of all these but more foucs on the first one open to grace, and a lot of movement on inner and outer sprial
6/10 TT
Today still let by John. Topic is muscular energy & focal points
3 elements on muscular energy
*draw in from perifery to core
*from outer form toward inner part
*to focal point
So key word for muscular energy is "isomatric" draw in! John asked student to wrap belt around thighs to get the feeling of the draw muscle from front, inner, outer and back.
*partner excise
I:A in low launge, back knee down, and B place hand against A's back thigh, while A tring to lift back leg up. Also,the other way round. A stand in high launge, and B place a hand on A's back thigh. A keep lifting back thigh not letting B push down.
II: A lie on belly, and flex knees. B pulls A's both ankles, and A tries to bring calf closer to thigh. This works on hamstring, just like in backbending.
III: A in Utthanasana,B hug A's shins in by B's calves. So B squeezes A's shins in, but A against by move upper thighs apart.
--Asana practice, work on only Worrior I, Trikonasana, and Parvotanasan. But bulid up one by one, by adding one detailed each time. In WI, work first on lifting back leg and lift front toes up. 2nd,hug the midline.3rd, drawn in both feet together (isomatricaly). 4th, hands and heart lift up and extend organic energy.
-- w/ inhale draw in, exhale extending out.
--Focal points all located in Shusumnan nadi. The main reason to have focal points is to direct energy more effectivly. With your mind notice the point, and visualization could help on moving energy. Brings "awareness" to these parts!!
-- in Setu Bundhasana: block between calf, between upper part of the knees.
2009年6月7日 星期日
TT day 3 & 5
6/5 TT
Today is day 3. I got full day job today, morning TT class and afternoon and evening for Lois class. Kind of exciting acctually, becuase Lois is coming!
John led the class, we are talking about pranayama.
--10 vayu, two are most important. Prana and apana vayu.
--Prana and pranayama.
--Ujai pranayama. Same length of in and out. same from the begining of inhaling till the end of the inhaling. (It's strange, John didn't mention any about the sound of Ujai)
--asana practice, work hard on draw in and extending out with breath.
Day 4 is Anatomy day
6/8 TT
Today begins the 2nd week! John led the class. Today's topic is "open to grace". So two key things in this principle: set foundation and open and soften! John want us to wrap a belt around the bottom of Xphoid process. And try to breath, with the resistance of the belt around your rib cage. Most of ppl will feel the feeling only at front. John want the breath on the sides and also the back! "Breathe into back body!" In Anusara, back body reflect the Universe. So we have to connect more to our back body to connect the something bigger than you! so begins lots of practice and john talked thro the practice. He used what Richard said in Anatomy class on Sat (which I skip :P),the best practice is dynamic dynamic dynamic and hold. Richard said if your purpose is to create more flexiblity hold the pose 2 sec. or 2 mins. longer or less than this will just tighten up your muscle, you won't get the benefit of working on flexiblity.
-- begins with few practice of movement. standing pose with high or low launge. use the rooting power of the big toe mound pushing to the ground, to activate the back muscle of thigh. push to straighten and pull from big toe mound to bend the front leg.
-- hands on the floor, the foundation. index fingur mound= big toe mound. push down thro this point to draw power into your arm and core. So from table pose, draw from index fingur mound to core to get into down dog.
-- side body long. at all four, helped by partner, side body long, inner body bright, and melting heart. And keep this into downdog.
-- handstand
Today is day 3. I got full day job today, morning TT class and afternoon and evening for Lois class. Kind of exciting acctually, becuase Lois is coming!
John led the class, we are talking about pranayama.
--10 vayu, two are most important. Prana and apana vayu.
--Prana and pranayama.
--Ujai pranayama. Same length of in and out. same from the begining of inhaling till the end of the inhaling. (It's strange, John didn't mention any about the sound of Ujai)
--asana practice, work hard on draw in and extending out with breath.
Day 4 is Anatomy day
6/8 TT
Today begins the 2nd week! John led the class. Today's topic is "open to grace". So two key things in this principle: set foundation and open and soften! John want us to wrap a belt around the bottom of Xphoid process. And try to breath, with the resistance of the belt around your rib cage. Most of ppl will feel the feeling only at front. John want the breath on the sides and also the back! "Breathe into back body!" In Anusara, back body reflect the Universe. So we have to connect more to our back body to connect the something bigger than you! so begins lots of practice and john talked thro the practice. He used what Richard said in Anatomy class on Sat (which I skip :P),the best practice is dynamic dynamic dynamic and hold. Richard said if your purpose is to create more flexiblity hold the pose 2 sec. or 2 mins. longer or less than this will just tighten up your muscle, you won't get the benefit of working on flexiblity.
-- begins with few practice of movement. standing pose with high or low launge. use the rooting power of the big toe mound pushing to the ground, to activate the back muscle of thigh. push to straighten and pull from big toe mound to bend the front leg.
-- hands on the floor, the foundation. index fingur mound= big toe mound. push down thro this point to draw power into your arm and core. So from table pose, draw from index fingur mound to core to get into down dog.
-- side body long. at all four, helped by partner, side body long, inner body bright, and melting heart. And keep this into downdog.
-- handstand
Lois老師來上海
這周末超及忙碌, 因為除了TT的翻譯工作之外, 還迎來了一位難得的Anusara Certified老師Lois Nesbitt來到上海! 在上海, 一直覺得孤獨, 因為沒有太多人知道或在練習Anusara. 認識的也只有Ben 和John, 他們也覺得there is no kula…很感慨! 所以難得的一位Anusara老師,還是資深老師來到, 真是令人開心!!
我在半年前, 就開始和Lois連繫,希望可以在此行幫忙翻譯, 她可能被我的熱情感動,因此也連繫上主辦的Y+,所以我很有幸和另一位也是從台灣來的Christie一起分攤翻譯工作!也才發現她之前也學習過Anusara, 很喜歡這套理論, 她可是上海老鳥, 來上海很多年了,但是也是覺得在上海沒法學習更多, 所以這次也很開心這位老師的到來!
星期五, 第一次見到Lois, 本人比相片上嬌小, 四肢很長很長, 上身很短, 她自己都笑說, 她到印度時才知道為何自己瑜珈可以做得很好, 因為她的身型就像是印度男人一樣! 難怪! Lois人很和善, 很有informative, 本身可是擁有文學博士學位, 她在許多地方旅行教課, 去年開始第一次到深圳, 這次來中國還會到北京和寧波. 這是很難得, 終於有Anusara Certified老師願意來道中國, 且願意來很多次! Lois本身還是還是Anusara協會裡的課程編排小組委員之一, 所以是很核心的人物, 她透露Anusara的師資訓練體制可能會再做一些改變, 會越來越嚴格…
周五的課大爆滿,滿到還有人旁聽, 因為也沒位子擺墊子了! 我台灣朋友, 還有特地從香港來的, 也有一些是在Yoga Space的TT課程的同學也來. 一位很開心說很開心是我翻譯, 因為她也習慣聽我的口譯了! 還好, 大家好像都很可以接受台灣來的口音! 課程開始,就感覺到熟悉的Anusara課程氣氛, 啊! 真開心, 像是回家一樣!
Lois就像所有Anusara的老師一樣, 帶起輕鬆活潑的能量! 因為大部分的學生也許都是資深的瑜珈練習者,但搞不好是第一次接觸Anusara的課程, 所以我有觀察Lois如何運用很多比較容易的方法,讓大家去體會到Anusara的東西! 這是我最大的收穫, 因為要面對Anusara的新學生, 第一堂課通常是最不容易的! 這是非常值得學習的, 身為一個老師!
第一堂是後彎的課, 主題是Lighten up, 可以翻作放輕鬆, 或是點燃點亮. 因為Key Words就是Inner Body Bright! 就是讓內在身體飽滿點亮, 我研究過這樣的詞語, 其實是帶有想像的, 因為你帶著讓你內在的身體亮起來的想法, 你外在實質的身體就會是一起正確的動作, 也就是身側拉長, 胸口上提! 這就是我們要的, 後彎準備動作之一, 接下來的重點就是上臂骨推回到肩窩, 肩胛骨貼回背上; 第三個重點就是所謂的kidney loop, 腎的位置飽滿! 也就是下背部填滿, 拉長你下背的空間! Lois帶的很仔細緩慢, 連我都覺得學到更深入的東西!!
第二堂課是講心的翅膀, 也就是你的手臂!尤其是上手臂的頂端螺旋進入socket的動作! 上手臂的外螺旋和下手臂的内螺旋! 第二堂排得很晚, 直到九點才結束, 再加上下課後的問題和討論, 經過清晨的課直到我回到家裡, 我連和哈尼說話的力氣都沒了….
隔天, 有空開始當學生, 由Christie翻譯, 有些學生還跑來問我怎麼不是我翻的, 她們很喜歡我的翻譯, 甚至Lois也告訴我昨天Y+的老闆有跑來偷看上課的狀況, 也覺得翻得很好, 呵! 真是開心, 讓大家滿意!! 我也很享受翻譯的過程! Christie也是翻譯得很好, 她說話比較溫柔一點, 我是這樣認為, 至少比我溫柔一點吧, 雖然我沒聽過我自己的翻譯. 我們在之前討論過一些用語的統一, 很開心她同意我的用法, 這樣可以讓學生的了解不會混淆! 第二天的課程是midline找到身體的中線, 和focal point能量集中點. 我很開心得當著學生, 可以不用說話去聽到自己身體的聲音, 真的去體會身體和心裡的覺知, 真是件幸福的事!
第三天的課程, 講的是內旋和外旋, 這次我幫忙做調整, 去觀察不同的身體和動作, 是件很有趣的是, 這就是當老師的樂趣所在. Lois深入讓同學去體會怎樣在所有的動作中去做到內旋和外旋的準備! 這兩個動作和加上其他Shoulder look、Kidney loop動作, 其實就像是Lois說的, 是Anusara學生的秘密暗號, 在一般的瑜珈課中,你若看到有些人會用這些螺旋式的 “扭動”進入動作, 你會知道, 這些人都受過Anusara的影響! 是真的, 我常是這樣認出同好的!
Lois在下課後也和我們聚餐, 談論了很多, 她也表明希望常回上海來上課, 她也說過John Friend 祖師爺希望她就像是Anusara大使一樣的開始在大陸傳播Anusara. 她也希望開始建立Anusara Kula, 希望在每個地方有幾位當地老師可以持續Anusara的教課, 讓學生可以長時間的接觸Anusara, 之後再推出所謂的Anusara Immersion 和teacher training課程. 她對我們當地幾位也很支持, 她還自願要當我獎學金申請的推薦人! 真是個 “真正”的老師, 她關心也培養學生, 還送我一個小禮物, 不像哪種來 “沾”醬油賺了錢, 然後就走了的老師.
這是也讓我真的接觸了上海的瑜珈圈, 這裡的老外同學真的不少, 當然還有更多的當地瑜珈人, 還讓我認識到更多的瑜珈人! 我在下課時常被問到, 我在哪教課, 這表示大家在這次Anusara體驗後還想學到更多的! 真是開心, 不再感覺哪麼孤單囉~ 瑜珈把大家連結起來!
我在半年前, 就開始和Lois連繫,希望可以在此行幫忙翻譯, 她可能被我的熱情感動,因此也連繫上主辦的Y+,所以我很有幸和另一位也是從台灣來的Christie一起分攤翻譯工作!也才發現她之前也學習過Anusara, 很喜歡這套理論, 她可是上海老鳥, 來上海很多年了,但是也是覺得在上海沒法學習更多, 所以這次也很開心這位老師的到來!
星期五, 第一次見到Lois, 本人比相片上嬌小, 四肢很長很長, 上身很短, 她自己都笑說, 她到印度時才知道為何自己瑜珈可以做得很好, 因為她的身型就像是印度男人一樣! 難怪! Lois人很和善, 很有informative, 本身可是擁有文學博士學位, 她在許多地方旅行教課, 去年開始第一次到深圳, 這次來中國還會到北京和寧波. 這是很難得, 終於有Anusara Certified老師願意來道中國, 且願意來很多次! Lois本身還是還是Anusara協會裡的課程編排小組委員之一, 所以是很核心的人物, 她透露Anusara的師資訓練體制可能會再做一些改變, 會越來越嚴格…
周五的課大爆滿,滿到還有人旁聽, 因為也沒位子擺墊子了! 我台灣朋友, 還有特地從香港來的, 也有一些是在Yoga Space的TT課程的同學也來. 一位很開心說很開心是我翻譯, 因為她也習慣聽我的口譯了! 還好, 大家好像都很可以接受台灣來的口音! 課程開始,就感覺到熟悉的Anusara課程氣氛, 啊! 真開心, 像是回家一樣!
Lois就像所有Anusara的老師一樣, 帶起輕鬆活潑的能量! 因為大部分的學生也許都是資深的瑜珈練習者,但搞不好是第一次接觸Anusara的課程, 所以我有觀察Lois如何運用很多比較容易的方法,讓大家去體會到Anusara的東西! 這是我最大的收穫, 因為要面對Anusara的新學生, 第一堂課通常是最不容易的! 這是非常值得學習的, 身為一個老師!
第一堂是後彎的課, 主題是Lighten up, 可以翻作放輕鬆, 或是點燃點亮. 因為Key Words就是Inner Body Bright! 就是讓內在身體飽滿點亮, 我研究過這樣的詞語, 其實是帶有想像的, 因為你帶著讓你內在的身體亮起來的想法, 你外在實質的身體就會是一起正確的動作, 也就是身側拉長, 胸口上提! 這就是我們要的, 後彎準備動作之一, 接下來的重點就是上臂骨推回到肩窩, 肩胛骨貼回背上; 第三個重點就是所謂的kidney loop, 腎的位置飽滿! 也就是下背部填滿, 拉長你下背的空間! Lois帶的很仔細緩慢, 連我都覺得學到更深入的東西!!
第二堂課是講心的翅膀, 也就是你的手臂!尤其是上手臂的頂端螺旋進入socket的動作! 上手臂的外螺旋和下手臂的内螺旋! 第二堂排得很晚, 直到九點才結束, 再加上下課後的問題和討論, 經過清晨的課直到我回到家裡, 我連和哈尼說話的力氣都沒了….
隔天, 有空開始當學生, 由Christie翻譯, 有些學生還跑來問我怎麼不是我翻的, 她們很喜歡我的翻譯, 甚至Lois也告訴我昨天Y+的老闆有跑來偷看上課的狀況, 也覺得翻得很好, 呵! 真是開心, 讓大家滿意!! 我也很享受翻譯的過程! Christie也是翻譯得很好, 她說話比較溫柔一點, 我是這樣認為, 至少比我溫柔一點吧, 雖然我沒聽過我自己的翻譯. 我們在之前討論過一些用語的統一, 很開心她同意我的用法, 這樣可以讓學生的了解不會混淆! 第二天的課程是midline找到身體的中線, 和focal point能量集中點. 我很開心得當著學生, 可以不用說話去聽到自己身體的聲音, 真的去體會身體和心裡的覺知, 真是件幸福的事!
第三天的課程, 講的是內旋和外旋, 這次我幫忙做調整, 去觀察不同的身體和動作, 是件很有趣的是, 這就是當老師的樂趣所在. Lois深入讓同學去體會怎樣在所有的動作中去做到內旋和外旋的準備! 這兩個動作和加上其他Shoulder look、Kidney loop動作, 其實就像是Lois說的, 是Anusara學生的秘密暗號, 在一般的瑜珈課中,你若看到有些人會用這些螺旋式的 “扭動”進入動作, 你會知道, 這些人都受過Anusara的影響! 是真的, 我常是這樣認出同好的!
Lois在下課後也和我們聚餐, 談論了很多, 她也表明希望常回上海來上課, 她也說過John Friend 祖師爺希望她就像是Anusara大使一樣的開始在大陸傳播Anusara. 她也希望開始建立Anusara Kula, 希望在每個地方有幾位當地老師可以持續Anusara的教課, 讓學生可以長時間的接觸Anusara, 之後再推出所謂的Anusara Immersion 和teacher training課程. 她對我們當地幾位也很支持, 她還自願要當我獎學金申請的推薦人! 真是個 “真正”的老師, 她關心也培養學生, 還送我一個小禮物, 不像哪種來 “沾”醬油賺了錢, 然後就走了的老師.
這是也讓我真的接觸了上海的瑜珈圈, 這裡的老外同學真的不少, 當然還有更多的當地瑜珈人, 還讓我認識到更多的瑜珈人! 我在下課時常被問到, 我在哪教課, 這表示大家在這次Anusara體驗後還想學到更多的! 真是開心, 不再感覺哪麼孤單囉~ 瑜珈把大家連結起來!
2009年6月3日 星期三
TT day 2
6/4 Day 2
Today is led by Ben. I almost overselpt in the morning, so was like rush to the class. Luckly, got there 3 mins before class. Sorry.... this wasn't me...
Today beings with "Yoga" definition. Of course, there are many. Union is the popular one. I like the other one "Yoga is esctacy!". "Samadhi" this sanskrit name also means esctacy, Patanjali use this term in Yoga sutura. He brought a book today, "Yoga Tradition". It's a very big and thick book, but I flip over, and I know I will get one. This is also by Georg Feuerstenin, the same author of the book I am reading, "Tantra- the esctasy path". The book gives Yoga histry and philosophy a comprehensive intro, very worthy to read! This is the book I am looking for, to bring the pieces I know together! Highly recommanded!
Then, brief intro on Universal Principles. It's fun to look at ppls' faces, they all look confused, while Ben introduce this. Anusara language is different, only listen or read it in written, you will never understand. Until you could only feel and expeience in your body, u would understand it! So, then we start Asana practice.
some highlights
--Open to Grace:one need to cultivate "beginner's mind".
--From ben's experience, he thinks of all 5 principles, "open to grace" is the most important. Because, most ppl are already very tensed from life, so they draw in without "open" first. (I remember, Andrew talked about the most important one he thinks is different from Ben, but i cannot recall, will check the preivous notes.)
--muscular energy: the point "shins in, and thighs out", which I still could understand fully, personally. But I think Ben give a great tip. Lift the pinky toe up, to activate the outer shin muscle, so it help outer shin close to each other, and keep inner thighs back and apart. He kept repeating this thro whole class.
--outer spiral, he use the different term. He mentions more specifically "end of the tailbone" down, to discribe the outer sprial action.
2009年6月2日 星期二
開始瑜珈翻譯~Teacher Training begins!
今天開始幫一個200小時的師資課程當翻譯, 這是一家上海的Yoga studio叫做Yoga Space! 教室在熱鬧的酒吧街衡山路上,當然酒吧都是晚上九點才開始的,Yogis大部分都是晨間動物,日出而作日落而息,所以瑜珈館在這種地方一點也不奇怪!這裡已經算是靜安區,路旁都有梧桐樹,這區也很多老外出沒,進到studio布置得很舒服,休息區也不小,可坐可臥,氣氛很yogic!
這次的teacher training 是兩個美國人, 一位已經是Anusara Inspired老師,另一位是我也是清邁上immersion的同學John. 兩位老師都是很資深的瑜珈人,而且剛好我們都是學習Anusara的, 課程會利用Anusara的所有原則來教導,所以我好像又"剛剛好"適合這個課程的翻譯! :)
今天是第一天開始, 課程是每天周間的早上6~9點, 所以我有開始我的早起生活.今天五點起床,準備上學去,這讓我想起那時在清邁也是要早起的一個月師資課程,早晨的空氣真是舒服,路上也很少人,這在上海真是難得的景像啊! 早上的課程開始,同學也是來自各國,當然也不少是中國人. 課程開始,再一次我又開始通電了,就像是"上身". 下課後聽到不少同學很開心有中文翻譯,甚至是本來就懂英文的同學,因為再一次聽到中文解釋可以了解甚至可以再次確認自己的了解有沒錯誤!
我會開始也Journaling自己上課的心得, 正好可以做highlight一些我新學習到或是感受到的,不會是全部, 也許只會用英文. 打字比較快, 哈!
~~~~~~~~~~~~~~
6/3
First day of the training. I was kind of exciting back to the yoga field, I mean back to studio to meet the community in Shanghai! John is leading this morning. He speaks slowly and clearly, which is good for me to tranlate! In the beining, he guides us thro a warm up, not the tradition Yoga warm up, but fun. Basically, we just move thro main joints from top. I start feeling again my left shoulder cranky, at the anterior part of detoid and also at the infraspinatus. This is just basic warm up, and my left shoulder is warning me! I should treat it gentler...
Then, we start with Ashtanga style Surya Namaskar A and B. John brings in more alighm't in Wrist, shoulder, and knees.
--press down the mound of the index fingures,this would activate the upper arm muscles, to protect the wrist
--arms close to eacher, to hug the mid line, to create the microbending, so not hyper extending elbows. It's like you are squizing the side of your mat together!
--knees, while bending, such as in Parvakonasana, try to in line your front knee to 4th toe! help not to collaps knee inward and stay aligh!
--"muscular energy" is the key to keep you safe in the practice!
--the intention is important, also helps you to practice safely. Your higher intention would help you not just trying to "do" the pose, w/o working on the alighment.
--we practice Yoga to "heal", not to "hurt" our body!
這次的teacher training 是兩個美國人, 一位已經是Anusara Inspired老師,另一位是我也是清邁上immersion的同學John. 兩位老師都是很資深的瑜珈人,而且剛好我們都是學習Anusara的, 課程會利用Anusara的所有原則來教導,所以我好像又"剛剛好"適合這個課程的翻譯! :)
今天是第一天開始, 課程是每天周間的早上6~9點, 所以我有開始我的早起生活.今天五點起床,準備上學去,這讓我想起那時在清邁也是要早起的一個月師資課程,早晨的空氣真是舒服,路上也很少人,這在上海真是難得的景像啊! 早上的課程開始,同學也是來自各國,當然也不少是中國人. 課程開始,再一次我又開始通電了,就像是"上身". 下課後聽到不少同學很開心有中文翻譯,甚至是本來就懂英文的同學,因為再一次聽到中文解釋可以了解甚至可以再次確認自己的了解有沒錯誤!
我會開始也Journaling自己上課的心得, 正好可以做highlight一些我新學習到或是感受到的,不會是全部, 也許只會用英文. 打字比較快, 哈!
~~~~~~~~~~~~~~
6/3
First day of the training. I was kind of exciting back to the yoga field, I mean back to studio to meet the community in Shanghai! John is leading this morning. He speaks slowly and clearly, which is good for me to tranlate! In the beining, he guides us thro a warm up, not the tradition Yoga warm up, but fun. Basically, we just move thro main joints from top. I start feeling again my left shoulder cranky, at the anterior part of detoid and also at the infraspinatus. This is just basic warm up, and my left shoulder is warning me! I should treat it gentler...
Then, we start with Ashtanga style Surya Namaskar A and B. John brings in more alighm't in Wrist, shoulder, and knees.
--press down the mound of the index fingures,this would activate the upper arm muscles, to protect the wrist
--arms close to eacher, to hug the mid line, to create the microbending, so not hyper extending elbows. It's like you are squizing the side of your mat together!
--knees, while bending, such as in Parvakonasana, try to in line your front knee to 4th toe! help not to collaps knee inward and stay aligh!
--"muscular energy" is the key to keep you safe in the practice!
--the intention is important, also helps you to practice safely. Your higher intention would help you not just trying to "do" the pose, w/o working on the alighment.
--we practice Yoga to "heal", not to "hurt" our body!
瑜珈廣告
每天信箱都會收到Yoga Journal寄來的E letter. 也許不會有時間認真看, 到是email中的廣告有些真是抓的住我的眼球.
這是我近期看到讓我噗嗤出來的一則
看到了嗎? "Yoga Candy with no Bad Karma" 哇!該怎麼翻? "瑜珈糖果-不會有報應的糖果". 連糖果都可以跟Karma連在一起?!太有創意啦!
我在清邁的室友是個澳洲妹, 我在浴室看到他擺的一瓶保健品,也是整個讓我噗嗤出來, "YogaBody" strech專用,標籤說可以增加柔軟度,和縮短身體修復期,純素成分,提供胺基酸,維生素和礦物質補充. 我看了一下是美國製的.這是strech專用,想必一定還有可以strength專用.搞不好還有針對不同體位法系列的產品,如手平衡不累專用,猴王式不痛特效,後彎恐懼強效.... 我亂猜的...
美國的瑜珈市場算是已發展成型的大市場,各式各樣的商品,十分有創意! 連Yoga Journal雜誌社都有在賣保險,保障你的瑜珈生涯或瑜珈館事業.還有銀行推出瑜珈人專用的信用卡. 真是all you could image..... 在美國的瑜珈人真是受重視的一群肥羊啊!!
另外,今天打去北京的瑜珈出版社,得知瑜珈雜誌簡體版要停刊了,這是確定消息,他們都將退費給訂戶了.真是一個... 唉... 不知是什麼原因.中國市場不是大家都要來的嗎??
Om,shanti~~~
2009年6月1日 星期一
南京舊夢
去南京對我而言是沒計畫性的出遊, 反正是跟著哈尼的同事,一大票人說出發就出發去了.
上海到南京的動車只要兩小時多就到了, 南京的火車站真是壯觀, 根本就像是國際機場!聽出租車師傅說是當初舊火車站本來就該改建, 但是遲遲未行, 好像是因為後來"剛好"的一場火災, 所以就建了這座面臨著玄武湖的大火車站. 火車站應該算新, 所以內部都算乾淨, 抵站和離站的入口還有分流, 離站的入口還是像機場一樣在二樓,接送可以經由高架橋上到二樓下車. 出口就是個超大廣場, 再來就是玄武湖了! 玄武湖聽說也是整治過, 湖邊設施都很新, 還有公安巡邏, 所以雖然還是有很多外地人在此歇息, 但少了小販和乞丐, 算是清新的景點.
此趟出門可是沒計畫過的, 大家討論去哪就去哪, 我也對南京沒做任何研究, 只知道有個中山陵, 吳伯雄最近要來拜曕的地方, 還有南京大屠殺. 打D在南京的市區, 覺得這城市的樹真是不少, 都是高大的梧桐樹, 雖然上海的法租界也有這樣的梧桐, 可是南京的樹可是看的出來都是有年紀的,且分布的更多更密! 長在路兩旁就像是綠色隧道, 很舒服! 這是座老城市,曾經的首都, 感覺和上海很不一樣, 初夏的茂密的青綠梧桐給南京加分很多!!
所以午餐在夫子廟街解決之後, 就往南京大屠殺紀念館出發. 這座紀念館是新建設的, 難得的是免費參觀, 在中國, 我已經見識到到處都需要門票, 廟要票, 連市區公園要票, 免費的景點, 可真是難得! 在遠遠的就可看到一位悲傷的母親的巨大雕像, 門口一系列的雕像, 已經開始敘說著這件人類殘忍瘋狂的悲劇. 心情已經開始沉下來.
紀念館是建在一座萬人坑遺跡上, 館的設計是現代肅穆, 且大部分鋪以卵石和水泥, 而非是草地和綠樹來象徵沒有生命. 這是一座花了7億人民幣的設計, 設備和設計都花了很多心思, 來提醒人類這場在一個月之內死了30萬人的悲劇. 館內氣氛一直很沉很重, 讓我頭暈腿軟, 我避開了一些史實遺骸的參觀, 就像十幾年前參觀過的廣島原子彈爆發紀念館一樣, 這些瘋狂的人類行為, 真讓人難以承受..... 在館安排的路線最後是到不同區塊"和平", 白色巨大雕像周圍開始多了花草和流水, 在此平復休息了好一陣子才感覺落地.
之後去了南京大學, 南京大學好像在中國也是排名很前面的大學, 也是有百年歷史, 裡面樹更多, 有點像成大的校園, 樹蔭下許多人或躺或坐的, 除了學生也有很多當地民眾,校園內有許多是中式建築, 跟周圍的現代建築對比, 很有風味!
在南京過了一夜, 住在熱鬧的夫子廟老街對面, 晚上就去老街吃吃, 逛逛秦淮河! 當然夜裡亮起的霓虹燈, 和熱鬧的街市, 商業化的十分徹底! 但, 從前只有書中讀到的秦淮河畔, 總是要來一起湊熱鬧!!
隔天, 出發到鍾山景點! 一上山, 綠意盎然, 而且, 是山耶!! 好久沒看到山了!!! 上海都沒有的綠意.... 中山上有三大景點, 中山陵, 明孝陵和靈谷寺, 我們是從明孝陵開始, 這是明代朱元璋的陵寢, 聽說是現今保存占地最大的歷代陵寢. 我們這時參觀真是巧, 主要的明樓整修, 所以我們也只能看外在, 外面就大的像是國家公園了, 老樹和綠地, 寬敞舒服, 難得的在觀光景點不覺得人多, 綠地很多, 舒服的想在這裡看書發呆過一天! 神道是有趣的景點, 沿路有官士的雕像和另一系列是動物的雕像, 當然這些雕像在這裡都有保衛皇族陵寢和張顯威勢的作用, 但是這些動物的比例都是Q版的, 也太可愛了吧!
終於來到中山陵, 真是個好風水的地方, 建築也真勢雄偉, 是中正紀念堂山頂別墅版, 一樣的藍瓦白牆, 我想一定是中正紀念堂抄國父的. 到主建築得走很多很多很多的台階, 國父的雕像在青天白日黨徽之下, 想想真是難得, 還被保留下來, 且參觀的人可真是絡繹不絕! 下山的時候, 聽到一位中國遊客說, "這是國民黨在中國最後一塊地盤!" 我和哈尼聽了都不知該不該笑!
南京真的有許多國民黨的痕跡, 南京大屠殺紀念館內的史實都還是記錄國民政府, 寫的是國民政府的歷史, 當然在青天白日徽下的中山陵也是. 時代變遷, 兩岸之間在六十年前到現在,我也沒想到, 我也在這土地上
最近看很多在這裡為了"新中國建立60周年"所製作的關於國共時期的連續劇, 其實還真讓人錯亂和無奈的苦笑, 想想, 單單立場不同, 所看到的事物竟會如此的相反, 再次印證"無常"這個定理! 世事沒有絕對!
訂閱：
文章 (Atom)
功能性瑜珈解剖學－閱讀分享
哇，竟然超過一年沒在這裡更新了～～ 還是先來些最新分享 又讀完一本，這本「功能應瑜珈解剖學」簡體版，感謝神隊友人工運送回來， 作者是David Keil是位Ashtanga練習者，其實這位作者我已經讀他不少的瑜珈解剖相關文章，是我輩算極早開始關注在瑜珈解剖領域的Blogger(...
-
若是以運動的觀點來看瑜珈，Bandha中文翻作鎖印、能量鎖、收束或身印，這在其他運動中沒有的，這也就是瑜珈獨特，甚至看似神秘的特質。Bandha這個字譯是鎖(Lock)，要鎖什麼呢，其實就是將能量鎖在特定的位置，以人體來說可以鎖在腹腔或胸腔，甚至頭腔，讓能量prana停留在這個空...
-
禪柔(脊椎螺旋運動)這兩年改變我的練習很多, 也重新調整我對身體的認識及應用 可能是長年練習瑜珈的印記太深, 剛開始接觸禪柔時, 會感覺身體有某些部位或動作會抗拒或遲疑. 越練習越能理解, 身體的某些桎梏在崩解, 或某些塵封的角落在被喚醒中 當初在學習禪柔時, 多是實作,... -
你都是用「收下巴」來調整頸椎或頭的位置嗎？ 在瑜伽課或是健身時也常聽到的「收下巴」這個引導, 老師或教練的用意應該就是把頭帶回來順位, 但是這個指令是有效的嗎？ 瑜珈界的 #喉鎖 及 #喉輪 喉嚨的位置是頭顱和頸椎的交界點, 在瑜伽裡有所謂的喉鎖(Jalandhara Ba...
