Yoga Mindon 研習課程(台中)【療癒系列】後彎的穩定和舒適

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Most lower back pain during back bending cause by compression at the lumber spine, with a therapeutic approach to back bend, a strong internal rotation at the top of the femur, shall move the ASIS toward each other, (shown) it releases lower back compression and in the mean time, student learn to anchor the spine using the leg power. Sthira(穩定)和 Sukham(舒適)

在很多下背疼痛的練習者,通常源自於腰椎的擠壓,用療癒瑜珈的方式,讓股骨頂端往內旋轉,能讓髂前上脊往中心點移動,(如圖)可以減低下背疼痛的壓力,同時讓學生學習如何利用推的力量來協助脊椎的延伸。~ 後彎的穩定和舒適 。

Yoga Mindon 研習課程(台中):【療癒系列】後彎的穩定和舒適

許多人都對後彎練習多少帶有恐懼,縱使是有經驗的瑜珈練習者也不例外。仔細看看我們的日常生活,其實大部分的時間我們都處於往前彎的狀態,所以這對很多瑜珈練習者來說一點也不奇怪。其實後彎的好處很多,除了能刺激中樞神經系統、平衡神經系統、打開心輪外,後彎能增加脊椎的活動性,強化大腿、背部、手臂及肩膀,並增加其穩定性;後彎同時也具療癒的效果,喚醒身體的能量,協助呼吸變得順暢,舒緩緊張的肌肉,減低身體的壓力。在兩天12小時的研習課程中,我們將探討基本的順位和後彎力量的來源,調整不良的身體姿態,如何透過 Sthira(穩定)和 Sukham(舒適)的Iyengar 系統化方式,平衡柔軟度和肌耐力,按步就班的增加後彎的活動性,同時也學習如何利用瑜珈輔具以安全和不疼痛的方法,帶著智慧與覺知進入後彎練習。這個課程將會帶給你全新喜悅的練習,同時也會增加你對後彎的了解。

課程內容:

7/18(六) Day 1 第一天:
‧建立後彎基礎:大腿,髖關節,肩膀與胸腔的開展
‧準備身體往後彎:暖身和倒立
‧初學者如何應用輔具:磚塊,枕頭,椅子

7/18(日)Day 2 第二天:
‧基礎牽引後彎的順位:橋式,駱駝及輪式
‧後彎遇到的問題:後彎的療癒替代式
‧平衡神經系統:後彎後的修復動作講師介紹:

Jordan 老師: 從療癒出發,再回歸療癒~

從疲於奔命的服裝設計師生活一腳跨進舞蹈練習,再遇到瑜珈時,Jordan初嚐療癒滋味,啟動了至今多年的累積、堆疊、鑽研,並深入療癒瑜珈範疇,給予學習者獨特的引導。

Jordan 歷年來參與無數工作坊, 跟隨過Vincent Lu,Heidi Chen, Peter Scott, Sarah Power, Patrick Creelman, Doug Keller。在近年來鑽研Richard Freeman的八支瑜珈理念,精進自我練習方式,觀察自己身體改變的其間領悟瑜珈哲學可帶來的無限思考力,透過極具覺知性的練習,回歸身心靈回歸自主自由。其中影響最深的是近年來不斷的向加拿大具有創傷療癒背景的師中之師的Hart Lazer學習,完成了350小時的進階Iyengar風格, 冥想和療癒瑜珈的師資,除了每年定期跟隨Hart Lazer學習以外,目前Jordan也是Hart Lazer在台北Space密集研習課程的助教。 Jordan也正在完成國際瑜珈療癒師們極力推崇疼痛大師Neil Pearson的Pare Care Yoga疼痛照護瑜珈證照。

Jordan的瑜珈教學融合了Ashtanga和Iyengar的哲學,解剖學、身體順位、疼痛照護,修復瑜珈,佛理,生命能呼吸法,靜坐冥想各領域智慧,尊重每一個人的獨特性、身體每一個當下的獨特狀況,Jordan總和過往所學,創造正念練習環境並透過創傷療癒理念,陪伴解決深層的身體及情緒困擾,以創意佐智慧引導練習者跳脫問題表象,在適度的空間中敞開、放鬆、停頓、體察、突破自我並修正舊慣性,脫離窠臼,以進入深具影響力的療癒瑜珈。觀察身體,不為動而動,觀察內在,口是心是的合一。深信”不傷害”的練習原則,不僅是保護學習者”不受傷”,而是更積極慈悲的對待身體需要,給予身體滋養,即使違背腦中意識,但選擇反向決定以平衡身體的需要而非心智的想要。

在瑜珈練習裡,不只有體位法,但透過體位法能找到看清自己的方式,重要在於覺知。覺知後,可以做出積極的選擇、創造正念環境給自己也給身邊的人。–Jordan

研習時間:7/18(六)至7/19(日)兩天,每日上午9:00 -12:00,下午1:30 – 4:30。

研習地點:樂瑜珈.Love Yoga(台中市大里區中興路109-5號2F,04-2496-9409)。

研習名額:28人。

報名時間:即日起至 7 月 10 日止。

費用:NT 7000元,6 月 18 日前完成報名繳費者,可享早鳥優惠 6300 元。

報名方式:請 FB私訊聯 Janus Tsai

備註:
1. 報名後若因故無法參加,請於 7 月 10 日前通知,主辦單位將酌收 10% 手續費。逾期通知者,恕無法退費。
2. 欲報名參加者請於一週內完成繳款及相關報名程序,以保留上課名額。逾期未完成報名程序,我們將把名額轉讓給候補學員。
3. 本課程需自備瑜珈墊。
4. Yoga Mindon保有變更及終止課程之權利。

Parsvottanasana

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PARSVOTTANASANA – variation 1 

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PARSVOTTANASANA WITH REVERSE NAMASKR – variation 2

Parsvottanasana ( Intense Side Stretch )
– one of my favorite poses to learn about the rotation of the legs and hamstring stretch.
– release lower back tightness
– strengthening the abdomen by contracting the hips
– fundamental pose before pavritta trikonasana
– improves all sysmetrical standing pose by equally lengthen both side of the body.
– great blood circulation for the legs

- 我最愛的動作之一,學習如何讓大腿旋轉和腿後側肌伸展的動作之一
- 能放鬆背部的肌肉
- 強化腹部,讓髂骨往身體中央集中
- 反轉三角式前的重要動作
- 強化對平行站姿動作的學習,讓身體兩側同時延伸
- 增加大腿的血液循環

Yoga with AYURA 《 慢活 。美學》肌膚。身體。心靈

AYURA 《 慢活 。美學》肌膚。身體。心靈

首次合作參AYURA 台灣粉絲團的慢活美學活動,非常開心能分享瑜珈給AYURA的使用者和部落客們,結合療癒系列的產品一向來是我希望做的事,謝謝很棒的工作人員,Ariel主持人,美容老師和Ayumi+Tracy的Ayura團隊。        

Eight Fold Path practice

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當我每天教課結束後, 回家路上,常思考今天說了什麼,教了什麼,示範了什麼?會自問是否有盡全力在我的工作上和學生,同事和遇見的人建立良好關係?在教學時是否我有帶著覺知在正語和正業上?我是否有努力的改進讓我的學生感受到改變自己的能力?是否我有在學生上帶著開放的態度去觀察,聆聽和學習?

在佛學裡的八正道的修行上,其中三個是正思維,正語和正業,每個人都可以在每天進行任何事情和工作上練習。當你處於正思維時,你會變得比較有覺知,帶著不斷改進的正念,在每一個當下,製造一個內在的環境讓成為一個好人。在正語的練習上,你會感受到語言的影響力,選擇適當不傷害他人的語言為主,利益周邊的人。在正業的練習,你必須練習自律,真實和同情心,所有的能量將在以健康和正念的方式下練習。身為一個練習者,這些是非常好的正念瑜珈和佛法的練習方式。

Every day as i finish my teaching, on the way home, I review my thought on what I have said, taught and shown in the class; Have I dedicating myself to the students, coworker or people that I met? Have I made efforts to be fully aware of my action and deeds when I teach ? Did I made progress as a teacher to empower my students to get to know more about themselves a little? Am I open enough to see, listen and learn from the students?

In practicing buddhism eight fold path, three of the eight practices are RIGHT INTENTION, RIGHT SPEECH and RIGHT EFFORT, as anyone can practice everyday in whatever chores that you choose to do. As you develop RIGHT INTENTION, you are committed to become more conscious with a self-improvement mind set, which in every moment, you have created a inner environment to choose to become a better person. In RIGHT SPEECH, it is a principle that words can be mighty, that we choose to express ourselves in a way that enhances other’s lives and does no harm. In RIGHT EFFORT, you have to develop a self-disciplined, truthfulness and compassion. All mental energy is expressed and spend in a wholesome way. As a practitioner, these are some very good guideline for mindfulness yoga practice as well as daily boddhi satva practice.

~Buddhism references,” The Essence of Buddhism by David Tuffley ”

~ 中文參考 http://www.ctworld.org.tw/index.htm

Pain Care Yoga certification process. 疼痛照護瑜珈證照過程。

 

IMG_4034A student came to restorative class cited pain at the ankle joint, I gave her a few adjustments with the bolsters and blankets. With support  it allows  the student to be at the position comfortably without pain, perhaps the most important element of the guidance is when breath awareness exercise was used for her to feel the area where she felt pain. She came to me after class indicating that she felt better already. I asked her why is she felt better, and she said she does not feel pain and some how by noticing the pain change the way it feels.

有位學生來上修復瑜珈說腳踝痛,我給她簡單的抱枕和毛毯的調整。有適當的輔具能讓她很舒適的停留在一個原本沒辦法做的動作,其中很重要的是我帶著一系列的感官掃描和呼吸的練習,讓她關注自己的疼痛,課結束後學生告訴我她好很多了。我問他為什麼好很多,他說不斷的關注自己的疼痛在一個舒適的姿勢上讓改變她對疼痛的感覺。

In some of the therapeutic training, we learn to cope with the physical aspect of the practitioner. However the most effective way often is to help them to develop the seed of attention, which largely that part of my practice is based on the buddhist way of mindfulness training for the past two years. Physical and emotional sensation often arises during pain in a form of a patterning, as these pattern runs in our mind, it dictate our consciousness throughout the practice and keep reminding us about the pain. By cultivating enough attention towards pain itself, which usually in a form of meditation or yoga nidra practice, by staying with it at a longer period of time, so we let the attention and the subject both meet, allow open awareness to develop. The beliefs about the physical pain begins to dismantle and dissolve, therefore sometimes without doing extra asana works, you can definitely feel better already after pratice !

在療癒瑜珈的訓練裡,常利用的是一些體位法調整的方式來幫助練習者。其中最有效的方式還是協助練習者培養專注力,像一個在內心發芽的種子一樣,也就是我過去兩年在佛學上的正念練習。身體和情緒上的觸感在疼痛的練習者身上形成一個連貫性的模式,這些模式最終變成我們意識的一部分,不斷的在每天的練習裡出現,遇到某種體式會不斷的提醒我們。如果有足夠的正念練習,通常透過靜坐冥想, yoga nidra或療癒的方式來練習,讓練習者能停久一點, 讓專注力本身和疼痛的意念相撞,促使兩者在開放的意識中讓疼痛的意念開始解除和化解, 就這樣沒有過渡複雜的體位法,帶著正念的練習會讓你遠離疼痛了!
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