Yoga Articles

剖释坐角式体式肌肉的运作

坐角式体式,很多初学者都很难完成这个体式,一些经验不足的瑜伽教练为了帮助学员完成这个体式,就按着学员的胸腰联合部位往前推,有些初学者会产生非常不适感甚至强烈拉痛感,严重者被拉伤。那么如何能通过锻炼来完成这个动作,首先我们来了解一下这个体式的肌肉群。    坐角式需要髋关节外展、外旋和屈髋。拉伸内收肌群和腘绳肌,然而最容易受伤的是内收肌群,内收肌又分前群和后群。在这个体式里面内收肌前群肌肉是向心收缩,后群和腘绳肌的半腱肌半膜肌是被拉伸(拮抗肌),被拉伸的部位容易产生不适感。我们教练会通过以下体式,帮助学员拉伸拮抗肌群。    折叠蝶式~从蝶式动作中转变。1.将前臂和手肘放在大腿内侧,用手抓住脚和脚趾,使脚后跟到身体核心保持舒服的距离。2.向前屈收拢上半身,直到感觉腹股沟和内侧大腿上端在拉伸(大收肌、长收肌、短收肌、耻骨肌和股薄肌)而大收肌的功能可以帮助内收伸展屈曲髋关节。3.身体慢慢的恢复到开始的姿态,为了更好的效果重复10次动作。   完成坐角式髋关节也需要很好的灵活性。因为完成这个体式,髋关节需要外展的同时要外旋和屈髋。为了加强髋关节的灵活性,教练可以通过“90-90髋关节训练”加强其灵活性:   准备动作学员保持坐姿,双腿分开成直角,大腿小腿膝盖弯曲成直角。开始~吸气身体转向右侧,双腿脚跟膝盖贴向地板,呼气身体慢慢的向前向下贴向右腿,呼气慢慢还原,转身向另一侧,重复10次这个动作。通过这个运动让髋关节协调起来。人体之所以不能完美的完成一个动作,一种情况是由于肌肉过度紧张(肌肉绝对紧张),还有一种情况是肌肉的相对紧张。所为的相对紧张是髋关节周围的肌肉没有很好的协调,大脑无法充分的支配这些肌肉,让其活动受限。通过90-90动作唤醒大脑慢慢支配髋关节活动,让肌肉得到协调运动。总结:完成坐角式,通过折叠蝶式内收肌群和腘绳肌,降低这些肌群的绝对紧张。而90-90训练是为了改善髋关节的相对紧张。

冥想

一直以来,我认知的冥想就是一种深层的放松,大概就是放下杂念,用片刻的宁静与自己内心深处相处的时刻。初学时我非常自信的认为自己是一个没有什么杂念的人,而且放松谁不会,应该很容易进入状态,但当我盘腿一坐开始冥想时,才发现脑海杂念丛生。原来自己内心的杂念是那么的多,只是一直没有察觉,最终冥想以失败告终,这就是我第一次冥想的体会。  在2017年我在文莱工干,很幸运的和一群学员来到一个人杰地灵文莱皇室度假村进行一个星期的辟谷活动,其中一个活动项目就是打坐冥想。也许是环境和心情的不一样,这次的冥想带给我是不一样的感受。 开始的时候还是很多的杂念,因为是在辟谷,所以特别想念食物的,各种的美食尽在脑海挥之不去。因为满脑子杂念而不能进入冥想状态,加上不是常常打坐,所以腰酸背痛,心里难免有些许的烦躁。在当下我真正的感受到自己最真实的状态,我学习着接受自己、接受这些杂念本来就存在自己的心里,心也就慢慢的平静下来。之后我把专注力放在呼吸中,在深长的呼吸间,我享受着呼吸带给我的放松感,和身边花草树木清香散发的愉悦感。此刻身体变得异常的轻盈,身边的一切事物若有若无,若近若远,仿佛自己是森林里面的一片叶子,在呼吸中感受无限的快感和满足感。 当下深深的感悟到,一呼一吸,很简单,很自然。生命就像呼吸一样真切,如同人的生命最初也是由呼吸唤醒。

我的故事

一年前我开始学习瑜伽,原因很简单,就是看见身边许多的同龄人已经开始步履阑珊,感觉到自身的危机感,一向讨厌运动的我选择了瑜伽。本以为瑜伽只是动动手脚拉拉筋轻松愉快的运动,但当汗水挥洒在瑜伽垫上时,我才发现自己如此孤陋寡闻,我就这样在误会中选择了瑜伽。一年后我没有后悔自己的选择,因为在学习瑜伽的过程中,我对自身有了更多的了解。    一开始我的老师教导我一些她认为非常简单的动作,但是对我来说简直是“无法完成的任务”,我的身体真实的让我感觉到垂丧的无能为力,也向我敲响了警钟,就这样我坚持到了今天。   刚刚开始学习,是我和老师之间也是开始彼此了解的过程,我告诉她在训练中身体最真实的感受,而老师用她的方式,巡步渐进的引导我,让我能够在短短的时间里,完成一些本来以为自己永远做不到的体式。因为身体的觉悟也让我重拾信心。当然,在学习的过程中,因为身体的局限性使我想过放弃,每次出现这样的念头,我就告诉自己再坚持一下,就这样坚持了一年。我非常欣赏瑜伽优美的体式,但我不去强迫自己去完成,因为我必须要尊重我身体的感受。今年四月我参加Tirisula Yoga课程,才开始学习瑜伽理论,在学习的过程中,LULU导师给我们讲述瑜伽故事,谈瑜伽哲学。瑜伽八支中的YAMA(制戒):不暴力,不欺骗,不偷盗,不纵欲,不贪婪。与佛家居士戒(五戒):不杀生,不偷盗,不淫邪,不饮酒非常接近。不暴力与不杀生,善待自己,善待生命。瑜伽是身与心的修行,是一种信仰,很幸运我选择了瑜伽修行之路。也感恩在这个过程中帮助过我的家人朋友,和我尊敬的导师们,也谢谢自己的坚持和付出,对一向惰性的我是一种很不容易的改变。

Yoga for the Bones

The skeletal system of the human body makes up 206 moveable bones in an adult designed to support movement of the muscles, ligaments, and connective tissue and organs. The bones of the spine, of which there are 24 moveable vertebrae plus the tailbone (sacrum made of 5 bones fused together

Reflecting and resetting my knowledge of Yoga

I was introduced to yoga at least a decade ago. To me, Yoga was then considered as a mild exercise regime with movements incorporated with breathing techniques. Fast forward, it has somehow become a habit for me to go for yoga classes in hope to increase flexibility, stamina and strength.

Yoga or Pilates?

For many people , Yoga and Pilates look very similar – there are no power or cardio loads, exercises are performed slowly and consciously , with calm music. Pilates and yoga are wellness systems that include exercises to develop flexibility, endurance, and concentration. Regular exercises tidy up the body, allow

Meditation.Self Journey

For me yoga was always about physical practice. I have never done meditation at home and was skipping that “boring part of yoga” in yoga classes. But after some time, part of me has developed feeling that I maybe missing something. So when I signed up for Tirisula yoga teacher

Yoga and menstruation: should I or shouldn’t?

Is it possible to do yoga with menstruation?What to do if you decide to actively start learning yoga? Does every month have to lose a week of precious time? Not at all. Moreover, yoga during menstruation is not only not harmful, but also beneficial. Of course, subject to some precautions

End of My YTT Journey, Start to a New Beginning

In our life, we crossed path with many people. Some comes and goes. While others, stays along the way. In this YTT journey, I have met people from all walks of life. Different nationality, race, gender and religion. But we all have the same mind and goal. We shared stories

Beating Stress with Yoga

Stress is everywhere. Stress is part and parcel of our daily life. But what is stress? Webster define stress as mental or physical tension or strain. Pressure, urgency causing one to feel exhausted, depressed, tense or disappointed. Everyone knows stress in the negative aspect, however, there are 2 type of

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