My Gratitude to the course_ 200 hours Yoga TTC

Appreciated to the present of Master Paalu, Master Weiling and Tirisula’s Junior Master(s) and all my lovingly course mates  for being the light(s) and support on these learning path.

The goal of taking these course is not just achieved by experience the different style of yoga and breathing.  Also; learn to practice to become firmly grounded; doing it for a long time without break and with full interest.

The course has highlight my weakness and strengthen my potential.  I enjoy very much of the anatomy systems.  They give me the idea of how does a body works.  I am becoming more aware of the food that I take and it gives the sense of the proper enjoyment.

Learn lessons from the up and downs in life.  Don’t think that you will be always praised.  If you know that this process is just natural, you won’t get disturbed over it.

Awareness keeps the mind calm and serene, but the moment we show any desire or attachment, we create tension in the mind.  Only by developing the mind free from expectation then we are enjoying every moment.  Whatever part we are given, let’s play our part well. Namaste

Greetings

CLASS PLANS FOR 60 mins OF YOGA
BEGINNERS CLASS (The very first time)-
INTRODUCTION (10 mins)- firstly about myself (as Teacher), then followed by each student introducing themselves and telling why they have come for this class and what health problems do they have that they want to improve
Let’s start the class. Close your eyes. We will now all chant the 3 AUMs. The AUM is spelt “A U M”. When we chant, feel the Aum vibrations as the “A” vibrates from the root chakra to the shoulder, the “U” vibrates from the neck to the throat, and the “M”  vibrates from the face to the head. By chanting the AUM we are relaxing the body totally and centering ourselves.
(10 mins) Pranayama (Breathing)- Will ask them to Inhale and Exhale, lenghtening with counts of 5 inhales and 10 exhales. this will carry on till one could feel the smoothness and rythmic movement of the breaths, focusing just on the beauty of the inhalation and exhalation.
(30 mins) – ASANAS:- Warming up of all the joints for five mins.
Standing Asana – Standing with legs 1 feet apart, rotate the hip joints. 5 rotations to the right and 5 rotations to the left. At the same time watch the breath, smooth and gentle breathing, keep doing the circulation, enjoying the hula hoop and smile.
Next- rotate your shoulder along with the neck stretch. 5 rounds. Please watch your breath and relax.
Next- bring the two feet together and be in the TADASANA (mountain pose). Feel the stability (balance). Feel the feet muscle. And now raise your feet and be on the toes with palm in the namaste position. Now stretch the arms up to the ceiling. Breathe for 2 rounds and bring the feet and the arms down.
Next- UTTANASANA (Standing forward bend)- easy standing pose with forward bend. Try to bring both the legs straight. If not possible then bend slightly on the knees so that you can relax the whole body. Try to bring the arms to touch your feet. By bending the knees you help to open up and  release the spine.
(10 mins) SAVASANA- Lay on your back, close your eyes and relax the whole body from the tip of your toes to the top of your head. Total relax and watch the breath (5 mins). Now with eyes still closed, very slowly turn to the right side and bring yourself up into the sitting position. Slowly open your eyes and smile.
 
CLASS PLAN FOR YOGA – 2nd Class of Beginners
(10 mins) – Good morning everyone! Welcome back for class “2”. Let’s sit down and chant the “AUM” 3 times along with a mantra.
(10 mins) PRANAYAM (breathing) – today let’s do ANULOMA VILOMA (alternate nostril breathing). You will feel the hot  and the cold air coming out from your nostril. Hot breath from right and cool breath from left. Let’s experience it. Its an amazing feeling. Hot breath is the “sun breath”. Cool breath is the “moon breath”.
Single Nostril- Sit in the most comfortable pose. We shall practice this pranayam for 10 mins. Close the right nostril with your right thumb. Now inhale slowly thru the left nostril, counting mentally to 3. Exhale thru the same nostril while counting mentally to  6. Repeat this exercise for 10 rounds. When its done, this pranayam is known as “Suryanu loma”.
Now close the left nostril with the right ring finger and the little finger. Inhale thru the right nostril, at the same time counting mentally to 3. Now exhale and mentally count to 6. Now repeat this for 10 rounds. This exercise is called “chandranuloma”.
Practice this single nostril exercise till i see you again in the next class. Just be aware that when you exhale, try to expel as much foul air as possible from the lungs.
(30 mins) ASANAS- Today we will do the sitting Asanas – The Butterfly Pose (basic seated hip/groin stretch) deeper into the Baddha Konasana
Butterfly Pose- Sit on the floor and touch your toes and heels of both legs together and press your knees down as much as you can closer to the floor. Be gentle as we are opening deep into the hip joints and groin area. Do the breathing in and out, feel the movements, then slowly take your time to be in the Baddha Konasana pose by spreading the feet open like a “book”. Read the lines if you want. Hidden stories lie there (ha ha ha ). Once they’re spread, bring the upper bodyforward by stretching, strengthening the spine. Tuck the abs in. To get the navel to touch the feet is the focus point, not the head to the feet ok. Keep on with the practice as the feet move closer to the floor the knees will extend more. Watch the breath. Do not hold the breath.
ARDHA MATSYENDRASANAS (Basic seated twisting pose)- Bend the left leg and put the right leg on top pass thru the bended knee. Now twist the spine with the help of the left hand, elbow pressing to the knee, to rotate the upper body. Neck and face facing the wall. Remember the breath.Good for the digestive system. Heals the stomach and helps release all the acid and wind trapped inside. Now change and do the other side as well. Do your best. All the time relax and smile.
One more Asana before we do the Savasana, ok. ANANTASANA (Easy side-lying pose). Lay down on the right side of your body sideways. Now lift the left leg up and try to hold the ankle or the toe. Keep pulling inwards and feel the deep stretch on the inner side of the thigh. Feel the hamstrings being stretched. Now be on your elbow, head resting on your palm. Feel the lift from the side obliques as well.  Good! Now let’s do the other side. Remember to breath and relax. Enjoy it. Its very healing to the internal world of your body.
SAVASANA- Lay on your back, close your eyes and relax the whole body by spreading the legs. Relax hips. palms and arms spread and relax. Head neck and face totally relax. Watch the breath. Calm down the body and feel the quiet and the silence. Calmness penetrating into every cell. Now slowly bring legs back together and hands back to body and stretch them. Now turn to the right side, eyes still closed and slowly bring body back to the sitting position. Very slowly open the eyes. Namaste. Thank you.
 
INTERMEDIATE CLASS I
Good morning everyone! We are going to do Surya Namaskar ‘A’ today and some deep forward bend along with some twisting.
Welcome to the Ashtanga Vinyasa Primary Series.
We’ll begin the class today by focusing on the alignments of the ‘Asanas’ and ‘Ujjai” breathing. Just for today I want you to feel the body movement along with the breath.
Let’s do the 3 AUMs followed by a mantra (Gayatri mantra). Breathing for the next 5 mins will be like this- inhale belly rise, exhale belly falls. Then inhale, hold for 3 counts and exhale hold for 6 counts…. continue.. Relax the face muscle, drop the shoulders focus on the breath.
Surya Namaskar ‘A’ we’ll do 10 rounds.
Warm ups – Stretch all the joints. Ready for Surya Namaskar ‘A’.
1. Samasthiti – Gazing point, tip of nose. Prayer pose.
2. Uttanasana – Bend forward by using the Muladhara and Udiyana bandhas. Relax the face, gazing point navel.
3. Halfway up – lengthening the spine, straight legs, engage knees, tuck the stomach in, gazing point nose.
4. Jump back (Chaturanga) – Roll the shoulders back. Shift the weight on the arms, lengthening the spine. Tuck the buttocks and stomach. Elbow close to the body. Gazing point, nose.
5. Urdhva Mukha Svanasana – Straightening arms, lift the upper body off the floor, with tip of toes touching the floor. Feel the stretch on the neck, especially the throat. Gazing point, eyebrow.
6. Adho Mukha Svanasana – Tuck the toes by pushing the body up. Push the shoulder, tailbone pointing to the ceiling, palms spread, arms out stretched. hold here for 5 breaths. Gazing point navel.
7.Jump Forward – Soft jump forward in between the hands, straighten the arms, the spine, legs and knees, stomach tucked in. Gazing point nose.
8. Uttanasana – Bend forward. Bend the head, neck to chin. Tuck the stomach, using the bandhas. Gazing point navel.
9. Samasthiti – Hand on the heart centre.
Savasana – Lie on your back, be totally relaxed and watch the breath. Meditate on the breath. Relax yourself from toe to head. Feel every part of the body sinking deeper and deeper into the mat. Visualise the breath going into every cell, every joint, every muscle, every nerve, including every bone and skin. Feel the whole being revitalised rejuvenated. Turn the body slowly to the right side and bring yourself up to a sitting position with eyes still closed. We will now close the class with 3 Aums. Namaste.
 
 
 
 
 
 

瑜伽,值得品味一輩子

瑜伽是一門學問!!這是參加200小時師資訓練課程後所感到的結論!
從每天的體位法到下午的解剖學.瑜珈哲學,在在顛覆我對瑜珈的認識!
 
實踐的學問,結合哲學與思想,生理及解剖,最重要的是透過呼吸與冥想,串連內在的心靈與外在的身體,瑜珈的精髓只能透過練習來領悟.
 
瑜伽真正的修行,是希望能夠讓心靈抵逹三摩地的狀態,一種平和喜樂的狀態,而非三魔地,心中充滿著好勝與自大的心態,瑜伽不是術,你也不是特技表演者,很多大師並非都是瑜伽體位法練得高深,但你卻能感受他的能量,當他觸摸你時,你的心靈當下會有感應,那是愛與慈悲,那是能量的交流.那就是瑜伽的精髓,讓你變得很溫暖,變得有能力去愛別人,若你因為練瑜伽而傷害了周遭的人,那是不對的,你深陷在體位法的迷宮中,就像小孩看到糖果屋一樣.
 
瑜伽,像咖啡,愈練愈甘醇,喝太急,練太多,是無法體會其中的奧妙.細細品味當下,讓每一個味蕾,每一條神經都能享受到伸展,停留,所帶來的樂趣,你的大腦會分泌多巴按,你會樂在其中.
 
瑜伽的體位法有數千種之多,每一種體位法都有很深的醫學奧妙深縕其中,若你循序漸進,你就能體會個中滋味,若你操之過急,那就容易受傷,而且這個傷,會深深烙印其中,原因就在瑜伽的傷害是慢性累積而成的,就是因為慢,所以等你發現時,傷害己然造成.
 
瑜伽的體位法,不求一時,你可以用一生的時間慢慢地去練習,有時,時間到了,自己就練成的,重點在於每一次練習時,都要專心專注,做到那算到那,不要強求一個高乎自己能耐的目標,這會讓自己壓力過大,練習瑜伽的本意是求快樂,內在的平靜,若在追求的過程設限過高,反而會讓自己得失心過重,不快樂之心就此種下,不快樂會衍生出許多負面的情緒,像是討厭那些比自己做得好的人等等,這些都背離當初練習瑜伽的初衷.
 
瑜伽,對我而言,絕非速成,也非參加個研習營,200小時魔鬼訓練即可出師,那是很恐怖的事,在醫療的臨床經驗指出,很多學生受傷,指導者要負很大的責任,因為他沒有很清楚地明白每個學生的狀況,以一種標準姿式要求每個體能不一的學生,那是有點危險的舉動,要求可以,但必須清楚這個體位法的好處及禁忌,像是有膝蓋痛的同學在做英雄式時,就必須先讓它單膝著地,慢慢地重心穩了,才能提起患肢,此時要不要提起,決定權在學生,而非老師,學生自己會明白自己的能耐,但東方人總是以吃苦好勝聞名,因此很容易發揮拚命三郎的精神,若知道哪個學生有膝痛問題,就必須禁止他過度操練患肢,這是避免他惡化他的膝傷.或是像有些人有高血壓的毛病,肩立或頭倒立都不適合做.以免血液快速匯流到頭部造成血壓急速的上升.
 
永遠記得,學瑜伽,是在學放心,放下心中的恚念,好勝,是最不足取的.
 
永遠記得,心靈保持開放,不要想要握住什麼,因為那會讓心靈變得狹礙
 
永遠記得,瑜伽學無止境,沒有畢業的一天,這樣才會保持謙卑的心.
 
瑜珈,為我的心開啓了一扇窗,陽光灑進來。
瑜珈,是一趟值得你親身體驗的身心靈之旅。
 
衷心感謝Wei ling 老師 及 Paalu 老師這一個多月來的諄諄教導所帶給我的啟  發與教導.以及
謝謝每周一路伴隨成長一起練習的同學們,你們的砥礪與幫助,讓我有機會和你們一起在這條路上快樂地修行,進步!
Namaste!

用下犬式檢測倒立

倒立,是許多瑜伽人想要突破的關口,但有個簡單的體位法可以得知身體是否準備好了沒,那就是鼎鼎大名的adho mukha shvanasana下犬式,下犬式做得好不好又和serratus anterior前鋸肌有關聯,所以可以得出以下聯想
 
倒立=>下犬式=>前鋸肌
 
在做下犬式時,拿一條繩子從腕關節(Wrist joint)到股骨大轉子(GT,great trochea) ,仔細看一下肩膀與繩子的關聯。

 
第一張圖,很明顯地看出,肩膀無法往下沈,遠離耳朵,反倒全擠在肩頸的位置,這表示有圓背的傾向,根本不用考慮要不要做倒立,答案是:絕對禁止,因為肩膀尚未準備好。
 
第二張,Perfect, right? Maybe,可能可以,但未置可否。我一直以為這是最完美的下犬式體位法,當然,也可以造就出最完美的倒立式。
 
第三張,Headstanding? Of course.能做到頭碰地的下犬式才能為倒立做準備,因為這意謂著,兩側肩胛骨可以分開並滑入兩側肋籠,這正是因為啟動前鋸肌,令其收縮之故。這個動作也正是為pincha mayurasana(peacock孔雀式)做準備。
 
前鋸肌是一塊很特別的肌肉,當一般人在做plank pose棒式時,背上的翅膀會跑出來就表示,棒式是用手在撐,根本沒做到深層的呼吸,要吸到前胸後背都要充塞氣,才算是真的有在吸氣,此時起點附著在肩胛骨內面內緣的前鋸肌一收縮,會將終點第三至第八肋骨會往上提起,令肩胛骨貼著背部往兩側滑開,仔細看背部,是平的,整個上背部不會往脊椎中間沈陷。從側面看,很像一個鋸子,此為命名的由來.
啟動前鋸肌,同時啟動前胸的胸小肌,在吸氣時,提起第三四五對肋骨,這才是ok的。由此可知,這兩塊肌肉都是吸氣肌,也就是在呼吸時,扮演著提高吸氣效率的肌肉。訓練前鋸肌的方法很簡單,先做四肢跪地的貓式,吸氣時,頭上揚,上背拱起,吐氣時下巴抵胸口,肩胛往中間集中,注意,只有上背部,不要用到下背部的曲線。吐氣是真的有用下腹的力量同時又能稍稍運用mulabandha根鎖的力量,才算是真正有在吐氣。重點在內核心的力量。
要做到第三張的姿勢,很難,前提是:不能下壓肩關節,但必須令背部的龍骨沒入體內.綜觀三張體式,以第二及第三張最佳,但以第三張為優,表示身體已經準備要迎接Shirshasana倒立。理由是,倒立時,全身的重量不會直接落在頸椎上,而是由肩部及上半部的肌肉如:前鋸肌和闊背肌斜方肌等等共同作用,讓身體維持在一個平衡的狀態,所有的能量都能向中心集中。
在瑜伽的觀念裡,凡事講求平衡,不特別去強化某個部位,正面與背面的能量都必須相對。在完成倒立時,在那當下,心是放鬆的,全身的肌肉也僅是處在最低水平的作用,絕不是死命地去完成倒立,那真的會對腦血管造成極大的壓力,有可能會中風或是頭爆青筋,眼睛充血。
 
倒立,最剛開始時,其90%重量會分布在手臂上,10%在前囟(同「信」發音)門,就位在百會穴前二三指的位置,練久了,就會逐次反轉變成重量是在前囟門,手臂撐地反倒陪襯。倒立的學問很多,下犬式会是一個簡單測試的方法。

膝關節 – Yoga Anatomy: the Knee

膝蓋,從側面看,有些人的膝是直的,也有人是屬於往後凸的,也就是膝關節過度伸展Hyperextension,通常這是由先天體質引起,因此全身的關節都有過度伸展的特性,小心,這種關節很容易壞了了,所以若是看到有人很容易做到高難度體位法,不要太羨慕,因為這並是上天掉下來的好禮物,太鬆動的關節意謂著需要有更強壯的肌肉來保護著,要多練肌耐力倒是真的。
  
以體位法來說,parsvottonasana 側三角背後合掌式,這個姿勢很傷膝蓋,尤其是大腿後側很緊的人,必須確實掌握要點才能盡得其利。首先,站立,上半身轉向側邊,雙手在背後合掌後,深吸氣拉長脊椎,吐氣後,上半身服貼腿部,上身的重量會由下肢來承重,尤其是膝關節,此時,千萬不能鎖死,要記得膝蓋骨往上提,股四頭收縮並微微曲膝一下下,有把握再伸直膝蓋,但先天hyperextention的人不可以完全伸直,必須要維持略彎才行,再慢慢地伸展大腿後側肌群即膕旁肌,停留幾個呼吸之後,再慢慢地吸氣回正。

另外,ardha baddha padmottanasana單盤直立前彎式,也是個容易傷膝的動作,,做不好的話,會傷到直立那隻腳的半月板,單盤那隻腳的外側韌帶,不可不慎。

Trikonasana側三角式,一樣是外旋的那隻腳容易受傷,側三角的重點是髖關節必須夠靈活,上半身的側邊肌群要夠發達,後腳要夠有力,才不會將全身的重量壓到外旋的那隻腳的膝頭上。這個動作看起來簡單得不得了,其實學問很大。
以上這兩個動作的膝傷害其實是可以避免的,只要找出它的好朋友,膕旁肌,大腿後側肌正是股四頭肌的拮抗肌,前者緊,後者就要鬆,就像拔河一樣,你鬆我緊,繩子才會順利滑動的道理是一樣的。至於英雄式,膝頭要九十度,新生儘量大於九十度,不要超過踝關節,是怕傷到臏股關節的股四頭肌的肌腱及臏骨韌帶,它們可是膝蓋得以伸直的小螺絲,不太重要,但少了它們,萬萬不行.
膝蓋從正面看,可以看到臏骨的位置對不對,是不是容易鬆動。

現在摸摸膝關節,站著摸,會摸到一個人體最大的種子骨,叫臏骨又叫膝蓋骨,若它是可以左右挪來挪去,那就表示大腿的肌肉太沒力了,無法讓其固定在正常的股骨溝上,可別小看這塊骨頭,它可以省掉百分之三十的力,也就是當大腿要叫小腿伸直時,大腿只要出百分之七十的力,因為百分之三十的力由臏骨這個槓桿原理抵消了,就像滑輪的功用,大腿的股四頭的肌腱從臏骨的頭上滑過,可以很輕鬆地做到抬小腿或是曲小腿的作用,但若是股四頭裡的最內側即股內肌沒力的話,那就麻煩大了,因為臏骨不會向上滑行在股骨溝裡,反而被往外拉,因為外面的力量比較大,就是股外側肌,所以合力是朝外的。
女人尤其倒楣,因為女人的髋骨比較寛,所以從髖骨的最外緣連到膝蓋骨有一個角度,叫Q角,比男人大得多,所以會膝痛的,女重點來了,就是因為臏骨是滑向側邊,會導致臏骨外層的軟骨磨損,久而久之,膝蓋就會不舒服,這是一般女生最常膝痛的原因,常見上身肥胖,腿短者(雖說,膝關節是人體最靈活的關節,但也很不穩定,因為它並不是凹與凸的關係,關節面先天上就不是密合的很好,因此,它需要有強壯的韌帶及肌肉來保護,照理說,練習瑜伽者的膝蓋應該要比一般人來得強壯,但反而因膝痛而中斷練習者卻不在少數,Why?原因出在以下兩點:
重複使用-
超過一般人使用膝關節的次數,何主任提醒我們,省點用,就像是跑車一樣,每天超時運轉,總有一天會壞掉。
過度濫用-
超過膝關節正常的活動範圍,例如:膝關節只負責屈與伸,扭轉膝關節就是破壞它正常的機能,長期下來 膝蓋一定壞了了.

膝關節,是上帝精心設計的作品,但它只能屈和伸,就像肘關節一樣屬屈戍關節,若要盤腿打坐,那就要呼叫髖關節,因為髖關節是屬於球狀關節,可以外轉的角度很大,當角度愈大,想雙盤,只要將膝關節順勢而上即可,但記得,髖關節要先確定外轉得很靈活才行,若不靈活就要強行盤腿,就很有可能會傷到膝關節的外側韌帶,然後,等到做到英雄式或任何前弓後箭的動作,就會隱隱感到膝蓋作痛。
膝蓋內側韌帶會受傷,多半是被人從外側邊撞擊,導致內側韌帶過度拉扯,否則基本上對練瑜伽者來說,內側韌帶是不易受傷的,但也不見得,例如:英雄式,小腿分開但膝頭併攏,臀部坐在腳踝中間,這個姿勢對拉長股四頭有用,但對膝關節很傷,要量力而為,尤其是小腿粗的人,最好使用輔具,例如坐在瑜伽磚上,才不會拉傷韌帶。
對一般人來說,比較常聽到會受傷的反而是前十字韌帶,它是控制小腿不要往前衝的作用,所以那天有人從後面撞擊小腿肚,最先斷的就是前十字韌帶了,受傷當時,常會聽到斷裂聲,然後就發生劇裂疼痛而無法再繼續活動。隨著前十字韌帶斷裂而來的常常是膝部腫脹、膝關節無法活動、膝部不穩定、走路爬樓梯困難。受傷較嚴重的病人,可能會同時合併有半月板破裂、關節軟骨破裂、內側側韌帶斷裂或後外側組織等傷害。
急性期過後,膝部腫脹會逐漸消退,走路也逐漸恢復正常。但是會發現膝關節鬆鬆的,前後搖晃,上下樓梯會有膝蓋跑掉的感覺,不敢再跑或跳,大腿肌肉也會出現萎縮的現象。嚴重的前十字韌帶斷裂,將使你無法再斷續練習。醫生說,若是ACL斷根部還好治療,最怕就是斷在中間部位,整個韌帶會像芒草一樣都是鬚狀,那就必須進行韌帶重建手術,重建就是從你身上其他的部位挖一條來補,多半是臏骨上頭的三條韌帶中的一條,為何不用人工韌帶,聽醫師說有百分之八十五的機率會再度斷裂。「還是天然尚好」但記得,重建後的韌帶或是修補後的韌帶都是屬於二手貨,要省點用,因為效能絕對沒有原裝的好。
所以千萬不要拿自己的韌帶開玩笑,因為韌帶萬一拉壞了可是要動刀的,韌帶基本上是個強韌的組織,就像釣魚線一樣,強韌但沒啥彈性,一直拉扯它,久了會鬆掉,鬆了就不會再緊實回來,整個人就會像小木偶一樣可以隨時解體。現在比較流行變形金剛了。
後十字韌帶,多發生在騎車不小心和人迎面追撞,結果外力由小腿前側而來,後十字韌帶會是第一個倒楣者,因為它是負責固定小腿不會往後跑的功臣,一般來說它比前十字強壯多了,想要斷,也不太容易啦。後十字韌帶斷裂治療的原則是先讓腫脹消退,與逐漸恢復關節活動的範圍。接著就是要增強肌肉的力量,特別是股四頭肌的力量。萬一不行,就要配支架來限制膝關節活動,以利休養生息。
前十字韌帶常簡稱ACL,後十字韌帶稱PCL,顧名思義,就是兩條韌帶呈一個X狀交叉在關節窩裡,韌帶一旦受傷,就會增加半月板受傷的機率。後十字韌帶是人體裡面最強的一條韌帶,它主要的作用是防止膝關節的脛骨在活動的時候向後滑動。膝關節在活動的時候,脛骨與股骨會做相對運動,但是它們是被前十字與後十字韌帶限制在一定的範圍之內。解剖上後十字韌帶是起源自股骨踝間的內後側,再斜斜走向脛骨近端的後中央處偏外側,其走向與前十字韌帶正好成為十字交叉因而得名。前十字韌帶是可以防止脛骨向前過度滑動,作用與後十字韌帶剛好相反。後十字韌帶斷裂一般比前十字韌帶斷裂要少,因而常常被忽略。後十字韌帶的斷裂常常是由於直接的拉力或推力,單純的後十字韌帶斷裂較少見,反而常與前十字韌帶、兩側副韌帶的斷裂一起出現。
記得韌帶一旦受傷,就意謂著半月板受傷機率大幅提升,就等於宣告退化性關節炎的時代來臨,半月板是一個軟骨的組織,是緩衝膝關節分散上身重量平均分配在膝關節上的重要角色,由於它沒有什麼神經,血液供給也僅有在外緣三分之一處,一旦受傷就很難復原,只能做修補或是剪掉這兩件事,所以千萬不要受傷,很麻煩。
膝關節受傷有所謂的三不幸,UNHAPPY TRIAD,也就是內側韌帶及內側半月板及前十字韌帶同時受傷,是不幸中的不幸,叫三不幸,尤其是半月板受傷的人,走路會覺得有點卡卡的,要稍為動一下甩一下才會覺得順。其實,何主任提醒我們,通常膝會受傷只會表現出最嚴重的部位,但其他部位其實多少也都損傷了,只是傷勢沒有那麼嚴重罷了,所以不要覺得膝痛沒關係,痛久了,半月板被磨平了,關節之間的空隙變小,開始長骨刺了,就要用人工膝關節來替代,很麻煩的。
我自己就是因車禍後十字韌帶斷裂,辛苦開刀重建的過來人.希望這些文章能幫助大家一起認識膝關節的保健與練習體位法時的一些保健預防.

談持戒 – Yoga Philosophy: On the topic of Yama

很多人練了瑜伽好多年,但當有人問起:何謂瑜伽?
當下腦筋一片空白,是啊!瑜伽是什麼?
要把那個八股式的答案再言不由衷地回答一遍嗎?瑜伽,嗯~就是,就是指身心靈三者合而為一的結合,透過體位法讓自己進入三摩地的境界.
 
很好,那何謂三摩地,這個就是進入空無的境界,好個形而上學的回答,空無,這兩個字兜起來,真的好玄!一般人只能跟著覆唸一遍,但三摩地真正的意思是什麼,我想,就是”進入快樂的境界”,這句話讓我醍醐灌頂般地清醒,因為逹賴喇嘛也曾這樣開示過眾人,人生的意義是什麼,是尋求快樂.
 
一般人聽到追求快樂,反而很高興,但什麼才是快樂,凡夫如我們,皆認為隨心所欲,為所欲為,就是人生的快樂,今朝有酒今朝醉,醉生夢死,到了盡頭,恍然一悟,今生好似夢一場,猶如白活一場.
 
人生免不了生離死別的場面,無一不是哭哭啼啼地場面悲愴,很少看到死到臨頭,卻有萬般解脫的豪邁氣魄,美人怕遲暮,將軍怕白頭,誰能跳脫此一老掉牙的劇本呢!!
 
其實,真正的快樂,來自:有所為,有所不為的堅持.有堅持,有目標,知道為何而活,為何而死,即使死到臨頭仍不覺得遺憾.你有把握擁有這樣的人生態度嗎?有句話說得很好,生命的價值不在於長度,而在於寬度,有人活到七十歲,但靈魂卻在三十歲就進入棺材,其他四十年,是過著行屍走肉的生活.
 
瑜伽,也是一樣,有人練了一輩子,都在追求體位法,讓瑜伽變成和體操選手一樣,難度更勝特技表演,瑜伽真正的精髓並沒有進入骨子裡,因此若有一天,體位法不行了,或是被超越了,或是被挑戰了,心中就會激起陣陣波濤,不平,不服,不甘心.
一位好友跟我分享她至印度受訓的心得,讓我感觸良多,也驚覺自己仍是瑜伽的門外漢,真正的瑜伽是從持戒開始.她說
 
 
印度老師總是以十分謙卑的態度指導大家體位法,但老實說,印度老師並不十分熱衷教授高難度的體位法,但並不表示,他的功力很差,而是他們對瑜伽的認知,
”體位法只是一種工具,引領你進入喜悅的殿堂,每個人的方法不同,即使使用同一種工具,但只要心專注,體位法的高低,並不是重點”
 
每個人練習瑜伽,就像是一朵花,但有人含苞,有人綻放,含苞的花蕊何時開花,不知,但總有一天會綻放,不急,急了,即使開花,也會早凋.高難度的體位法,不須強求,時間到了,你就會了,只要你每天都在練習,總會開花結果.
 
瑜伽真正的精神,在印度老師的言行舉止裡,無一不透露出瑜伽的真義,真正的瑜伽是落實在生活,而不是掛在嘴上和動作上.持戒的重要性.在於對自我的要求,不要流於形式,不要有太多的理由,做,就對了.
 
在space工作時遇到許多好老師,他們有一個很大的共同點,就是謙虛,甚至不喜歡你叫她老師,喜歡你直接稱呼她名字,她們讓我在瑜伽的精進路上,感到很溫暖.在她們身上我看到無私與分享,希望自己也具有這樣的能量,能和大家一起分享我的小小心得.
 
 
瑜伽智者帕坦伽利在瑜伽經裡,開宗明義即告訴大家,為了克服人性的弱點,了悟自性,修習瑜伽可以從八個法門進入,首先,第一個法門不是體位法該如何擺,而是持戒,再來是遵從,體位法擺第三,呼吸控制,感官克制,專注,冥想,最後進入三摩地.
 
持戒,可以從行為及言語上做起,原則是不傷害別人,不以語言眼神及個人私欲傷害任何有生靈的萬物,主動一點的解釋,便是減少物欲,苦行,維持頭腦及心靈純淨.
 
 
寫這一篇,就是要提醒自己,避免落入瑜伽的窠臼,精進,再精進,從心出發.
 

遇見靜心 – Yoga Philosophy: Achieving a calm state in the heart

學習瑜伽這麼多年,最近才真正體會瑜伽的滋味,那就是空.
空,代表無邊無際,空就是放下你所有的掛恚,和大地星辰合而為一,這種感覺,好美,好美,就像在浩瀚無垠的宇宙中,繁星遍布,而心,就是宇宙.
昨天,練習完瑜伽之後,我將所有的注意力放在呼吸上,心靈慢慢沈澱下來,就像是山谷中的深潭,平靜無波,但光想平靜下來,我就練習了好久,思緒紛飛,最近上了師資班,學了許多的呼吸法.我才漸漸學會如何呼吸這件事.
才學會,放下,放下妄念之後,心真的就靜下來,專注在呼吸,然後,我就發現身體不見了,當然並不是真的不見,而是我的心已擺脫身體的束縛,開始遨遊在太虛之中,我可以聽得到血流心跳的聲音,我可以感受到身體的空,就醫學來說,身體就是由一條消化道所貫穿,那就是一條空的通道.
我相信瑜珈大師們所說的靈性世界的美好,就像是空氣一樣,你看不到,體會不到,但它很重要,除非你警醒,否則你永遠體會不到呼吸的重要.靜下來心,好好專注在呼吸上,沒有呼吸,沒有瑜伽,沒有冥想,沒有瑜伽.少了呼吸及冥想,你做的瑜伽,究竟是什麼呢?值得沈思.
我以往,從不重視這兩塊,因為依恃自己的柔軟度好,還年輕,體能好,於是乎,我做了好幾年的瑜伽,歐,不,應說是伸展操,而後,真正接觸ashtanga,有了肌耐力的訓練,體位法看起來又更美了,就像是羅丹的雕塑一樣,但感覺上好像就是少了什麼,直到我的心開始向內探索,我的眼睛不再只是看到外面的繁麗體位法,我開始靜下心來,深思,瑜伽的真諦,yoga,就字根來說,就是聯結,找尋失落的心世界.
慢慢的經過歷練及成長,我想,我找到了我的心,那是無以名狀的世界,就像瑜珈大師John Friend所說,那就是你們中國哲人老子,所說的: 空.
放開你的心,用專注及警醒的心,帶領你走回自己的內在世界.一個不需要任何物質的世界.那就是心靈的世界,在那裡,你的身體只是一件披風而已,擱下它吧.

My 4th training session

The training sessions have been great so far. Initially, before I started the class, I thought that all my weekends for the next 10 weeks will be ‘burnt’ –> meaning after each training session, I will be so exhausted and drained of energy that I won’t be able to do anything else. But I am surprised that after each session, my body felt good and ‘conditioned’ (like being ‘oiled’) and I didn’t feel aches all over the body, just some mild aches in those muscles that were stretched. Generally, my body felt supple and energetic –I didn’t feel exhausted but hungry and thirsty, yes. I was able to carry on my normal activities throughout the day until 11 pm in the evening. It was amazing — I just had so much energy!

Why your are not just a yoga teacher or instructor but a Master?

I heard lately that we ought to call ourselves Masters and not just teacher or instructors of Yoga. Seriously! ok really calling myself a Yoga Master sounded presumptuous, really pompous. I started looking up the dictionary for the academic definition of an Instructor, Teacher and Master . So it says that an instructor is someone who teaches arranges something. A teacher is according to the thesaurus an educator, an instructor, a master, a governess, an educationist, a preceptor, a coach, a trainer, a lecturer, a professor, a mentor, a guru, … more and more pretty words that maid me more confused. A master is defined among other things as an expert, someone who has mastered a subject or discipline, he is a leader, a guide, a guru. At this stage I really felt that labeling myself as a Master was not appropriate. So why did I heard such a thing? I did not made it up but I knew deep down that it had been said and heard for a purpose. So I started googling it and there I came to my answer. The thing is that I looked at the meaning of the words from an outside perspective and not from my own and for myself. In fact it doesn’t really matter how the world perceive me when I call myself, a teacher, instructor , guru or master; what matters is how I perceive myself because in the end I am all of the above not to others but to myself. My 1st and foremost priority is to be those to me and me only. The definition I came upon states: “Essentially, a Master is a liberated being. Such a one is a master of himself–not of others” . I am a Yoga Master because I am Master of myself in my yoga practice. I do not pretend to Master anybody else but myself  in my Yoga practice. We am an expert of the self… I would even say that we are the best expert available for the self. Each and everyone are the only true Masters (of themselves) available to lead them to liberation and attain the Supreme that lies within themselves. So here I am:
“HELLO MY NAME IS NANCY AND I AM A YOGA MASTER”
At Tirisula Yoga School we were not just taught to be organizers of asanas, or just teachers of yoga asanas. We were taught to be Masters of ourselves. We meet with the self. We teach for us and not for others because trough our teaching this is how we teach ourselves . We understand that each body, each mind has its own Supreme Individual Uniqueness. There is not just one way to get into the asana there is many ways. The technique matters but not as much as the heart we put in it. We learn to embrace differences, it’s ok to have a different body which is less or more flexible, bigger or smaller, taller or shorter then others. Learning and teaching are the same they are an exploration of the self. It is not how you do it  but how you push yourself to do it the best you can:  your intent.
Namaste to all my fellows Yoga Masters 😉 !