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.

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!

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.

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.

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.

"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！！

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!