肋骨外翻, 該怎麼收回來?!

 「#收肋骨」, 是瑜珈課常聽到的指令，通常是因為要避免 #肋骨外翻, 或過度前突。

肋骨前推時，就表示胸肋會相對在骨盆前側，前側腹部無法好的收穩，而後側胸腰連結處有折點，＂核心＂部位就會失穩，在倒立時，就很難穩定，也就是常說的＂香蕉＂型態。

為了避免這樣的問題, 都會提醒要收肋骨, 問題是怎麼收?!　很多時候就是要求收前側腹肌，或甚至用手壓。

影響肋骨外翻的肌肉，除了腹直肌，腹斜肌也是關鍵，但單純練習腹肌，或用手壓，其實對肋骨外翻的矯正，其實是費力且未必有效的。（在倒立時，是有手去壓膩？！）

其實影響肋骨還有個重要的肌肉，也就是「橫膈膜」，肋骨外翻, 也表示呼吸模式主要都在前側, 這也表示呼吸無法到達兩側及後側, 橫膈膜的活動也是受限。(圖3，來自DNS，呼吸模式也影響腹內壓)

（圖4，橫膈連結整圈肋骨下緣）

(圖來自DNS，呼吸模式也影響腹內壓)

肋骨前推，對後側的胸腰連結影響更大，會影響到整體脊椎與骨盆的排列，所以當然也影響到核心穩定，影響上半身及下半身，甚至影響到內臟。 胸腰筋膜的影響力極大，這會是另一個重要課題！

所以，與其只是去壓抑前側肋骨不往前跑，更有效率的是「調整呼吸」！

簡單的說是讓橫膈膜可以前後左右的幫助呼吸的開展！！肋骨也可以前後左右的擴張！

「腎臟環」是動能順位系統可以很好改善肋骨外翻的順位技巧！

具體的腎臟環，是在後肋骨下緣的位置（也是腎的居所）可以上提，並膨脹如氣球飄起。

這個概念，其實也是Richard Freeman老師常提的”展開腎翅”（參考書：動禪與瑜珈）

從肌動學來看, 其實就是在胸腰連結這個關鍵位置去啟動, 而不是在前側腹肌上糾結或擠壓!

而腎臟環的啟動方式, 也不是糾結在後側的連結的相關肌肉(闊背肌)或胸腰筋膜的啟動, 而是引導 ＂呼吸到後背，讓後背飽滿＂！

當後背可以藉由呼吸填飽時，下背疼痛同時會被改善，橫膈可以開展，呼吸可以變寬且廣，胸腰筋膜可以回到軌道上，核心可以上線！

如何實際應用到瑜珈體式！？ 10/16開始的 #瑜珈肌動學與動能順位 線上工作坊

課程傳送門 https://forms.gle/pkByYzoBWDBVHXPa9

後彎時, 呼吸該怎麼進行?!

 在瑜珈練習時, 你是如何呼吸的

或者，如何用呼吸幫助你的瑜珈練習

呼吸不只是為了生理需求, 更可以是瑜珈體位法的動作輔助, 更可以藉由呼吸調控,進入精微能量控制. 在瑜珈領域中，呼吸不再只是氣體的交換，而且可以藉由呼吸，衝擊到更精微的能量層次！

在體位法練習中, 基本上呼吸配合上動作是標配,

但是什麼時候吸氣, 什麼時候吐氣, 用哪種呼吸模式,則是可以取決配合動作時, 用意(目的)是如何!

呼吸的生物機制: 吸氣時肺部擴張, 橫膈下降, 吐氣橫膈回縮,

你可以:

若是可以讓橫膈膜對應盆底及咽喉隔膜, 並啟動腹內壓, 可以讓 “核心”穩定;

若是藉由著重「吸氣」去擴張”整個”胸腔, 可以有助找到脊椎的延展與空間,

要是藉由著重「吐氣」啟動吐氣肌肉尤其是腹肌, 會有堅實腹部的穩定感, 以及啟動Bandha的控制.

另外, 有些是對應動作的型態：肢體往上往外時吸氣是比較順暢的, 肢體往下或釋放則是吐氣

這些都沒有對錯或絕對, 身體是很有智慧的, 能有不同型態的呼吸去適應不同動作或用意,

講這麼多, 都可以, 不就是沒講?! 那到底要怎樣, 才可以讓自己很厲害

分享對我有幫助的, 在後彎體式中, 呼吸配合上動能順位, (影片截取於上期 #瑜珈肌動學與動能順位 線上課的實境問答）

《吸氣時: 呼吸讓後背直到後肋骨下緣飽滿, 身體兩側拉長, 鎖骨橫向擴寬, 前側身體自然會開展, 同時肌肉力量聚集到”能量焦點”

《吐氣時: 要保持前面吸氣所創造的空間及穩定, 吐氣時從”能量焦點”推往地面, 同時擴張到身體其他末端(頭頂, 手指, 腳趾)

重點在於Action(主動力量), 不拘泥movement(位移/移動方向),

這樣的呼吸與動作上的應用，可以有效套用在每個不同型態體位法中！

了解更多瑜珈肌動學及實際體式應用，10月份週末班 https://forms.gle/ivzMQXRpMZ6VPsf8A

除此之外, 我想講, 呼吸可以輕如鴻毛, 但其效應重如泰山, 更何況影響到神經系統, 所以能掌握好呼吸與動作的配合, 真的可以讓你很厲害!

再說, 能把呼吸玩這麼多花樣和應用的, 也只有瑜珈吧!

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~

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?)

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

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!!!!

"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！！

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….

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

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!

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.

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!!

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!

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!

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.

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!

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.

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

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!

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.