體位法與柔軟度的關連

對一般人來說,瑜伽是很可怕的運動,尤其是看到一些人身體扭成如麻花般的形狀,就嚇出一身冷汗,到底扭起這樣是對還是不對.對一些柔軟度超好的人來說,身體很輕易就扭出老師想要的體位法,瑜伽,對他們而言,挑戰性不高,因此很容易在這個領域出師,但真的是這樣嗎??

在過去,的確如此。

記得早年有一位同學號稱資優生,因為她太柔軟了,沒上幾堂課,就把老師會的體位法全比劃出來了,連老師都很驚訝,問她是不是從小學跳舞的還是體操,身子這麼軟!她說:天生的。從小,劈腿和後彎就像喝開水一樣,EASY!老師不斷讚嘆她是天生瑜伽老師的料子。

但,一直感到疑問的,為何她的肉都是垮垮的,不會吧,練成那樣,還是肥肉一堆,那…..不就沒救了,看著自己產後近七十公斤的巨形身段,再看看那位所謂的資優生,我的頭都要昏了。

早年,許多瑜伽老師多具有這種先天的體質,就是超柔軟,到國外,西方人的身體多半硬得可以,看到我們這種東方臉孔的柔軟身段,總是驚呼連連,呵~有一好沒兩好,國內練得稍有成就者,練到後頭,總會令人感到其身體日漸清癯,臉型削瘦,是有一種仙風道骨的感覺,但總覺得少了些精氣神。

但,這就等同於體位法嗎?

看看Iyengar大師的說法,他說一般人在初學瑜伽時,只得其形,仍處在嘗試階段謂之「Conative action嘗試作用」,僅限於生理作用。但若能專注於當下的每一細微的變化,那麼剎那間,心眼一開,便能感受到皮膚眼睛耳朵舌頭及鼻子等所有知覺器官的變化,能真實地掌握到肉體的動作,謂之「Cognitive action認知作用」。

第三階段,是心加入工作,心在觀察每天重覆體位法裡不同的感受,這顆具有慎思明辨的心,具有思考作用的心,謂之「Reflective action反思作用」。

於是乎,在當下的體位法裡,專注力不再僅是集中一點,那被伸展到痛楚的那一點,而是,以更高的位置去觀察整個身體的變化,最後心靈在反思分析這當下的細微感受,然後再放下這一切心緒的波動,融合成一個整體,一個空,一個真我與至上的蕃籬就此消弰無形。

就如同,水由不同的透明容器所承載,會誤以為是不同的水,但水的本質不變,而是心的容器在改變,因此,放下那顆會思考的心,當下,水就如同百川流向大海一般,從來就沒有改變過,即使在看似不斷潮起潮落的海浪中,不斷變化的波浪僅是表相,在海洋的深層,是一片寧靜,那就是體位法的最高境界,三摩地。

由此看來,當年的論點真是令人搖頭,或許,做了一輩子,仍未了悟體位法真正的精神。

與西方人相較,東方人的身子的確比較柔軟,有些人的柔軟度的確是與天俱來的,在醫學上有個測驗Beighton Criteria,可以看出一個人的柔軟度好到什麼程度。總分共計九分。

一:Score one point if you can bend and place you hands flat on the floor without bending you knees.站直前彎手碰地在不彎膝的狀況下,得1分。

二:Score one point for each elbow that will bend backwards.雙手打直的狀況下,有肘外翻的情況,得兩分。

三:Score one point for each knee that will bend backwards.站直的狀況下,雙膝有過度伸直的狀況,得兩分。

四:Score one point for each thumb that will bend backwards to touch the forearm.  單手掌放鬆時,用另一隻手將大姆指往後扳並碰到手臂內側,得一分。兩手情況相同得兩分。

五:Score one point for each hand when you can bend the little finger back beyond 90°. 單手掌放鬆時,用另一隻手將小姆指往後扳超過九十度,得一分。兩手情況相同得兩分。(以上取意譯非逐字翻譯.)

滿分是九分,若超過五分,表示,真的是太柔軟了,Hypermobility,這表示關節不是處在很穩定的狀況下,如何小木偶一樣,身體是由細線所操控。為何會這樣,原因不外乎以下數種:

Ligament laxity韌帶鬆弛

Osteoarthriticjoint degeneration 關節退化

Poor muscle support or control 肌肉支撐或是控制不佳

A combination of these factors或是以上原因的綜合體

所以,不用太羨慕柔軟度過好的人,若柔軟度好到會伴隨著疼痛發生,也就是每次做完高難度瑜伽都會很不舒服,全身痠痛,那麼有可能HMS的潛在患者,因為這個診斷的小測驗正是區分各位的柔軟度是否在正常的範圍內。

Diagnosis of Hypermobility Syndrome or HMS should be made using the Brighton Criteria.

自我測驗一下,呵!只得一分,那就是身體前彎可以碰到腳,其他都是零分,所以,在練習瑜伽時,可以感受到肌肉被伸展開來的感覺,呵,是痛苦伴隨著一絲絲狂喜的感受,每當資優生看到我輩那扭曲的臉龐,總是很羨慕地說:哎~~我都沒什麼感覺耶!好想和你們一樣哎哎叫喔!!

練瑜伽,對我這個硬骨子的人,有練有差,真的有瘦,而且瘦了近二十公斤,腹部三層肉已經不再油得發亮,臀部和大腿總算看到分界溝了。唉!但只要一不練習,那些肥肉馬上就會長回來,而且就像異形會突變增生得更嚇人,但這證明,得五分以下的人,可以透過瑜伽伸展到肌肉和肌腱部分,強化肌肉的質量密度,就不會有甩甩肉的狀況發生。

得分超過五分,逼近九分的人,在練習瑜伽時,可以比較輕鬆地做前彎或是後彎等動作,但,那不是肌肉在做功,而是所有的力都是由關節面來承受居多,因此關節容易磨壞掉,誰呵,當然是關節上的軟骨,吃吃肯德雞的雞腿,在骨頭末端有個白色的QQ的皮,像雞肋一樣食之無味棄之可惜,對了,那就是軟骨,在人體內是長得透明的,因此稱為透明軟骨Hyaline cartilage,煮熟了,就變白色的,不信,煮煮看!!

因此重點來了,肌肉軟弱無力再加上柔軟度超好的人,很容易磨損關節面,那就是關節中的透明軟骨,磨到沒了,就變成骨頭打骨頭,骨頭不斷在磨摩及承重狀態下求生存,就容易長出骨刺,等到骨刺長到會刺到神經時,醫生就會告訴你說:嘿~小姐,這是退化性關節炎喲。瑜伽人會得此症,多半是使用不當及使用次數過多導致,怪誰呢~~只能怪自己不能早點學好英文,好好K一下原文版的瑜伽之樹,或是瑜伽之光。

書上寫得很清楚,體位法真正的目的,不在其形在其神。精神?

NO~神性的神,與您的至上合而為一吧。

偷懶很久但又很忙的JUDY     you_loveyoga@yahoo.com.tw

樂活療癒瑜伽教室02-27189633

相關參考文章:

疼痛書房:退化性關節炎的本質–本文詳細解釋關節炎的成因.

http://tw.myblog.yahoo.com/doctor-panjenli/article?mid=872&next=869&l=f&fid=10

LOTS OF INFORMATION ABOUT HYPERMOBILITY SYNDROME (HMS)

http://www.myfibrosite.com/users/dayna/hypermobilitysyndrome.html

WHAT IS HMS?

When the Hypermobility Syndrome was first put on the medical map in 1967, it was defined as the presence of musculoskeletal symptoms (predominantly pain) occurring in otherwise healthy individuals. Thirty years down the line we now think that there are probably two types of hypermobility.The first is a milder type occurring in people whose joints are just like everyone else’s but which have the capacity to move more than most people’s joints. The other, a more marked form, has features that suggest that it may be part of an inherited connective tissue disorder similar to the hypermobile form of the Ehlers-Danlos Syndrome, formerly called EDS III. It probably is EDS. At the present time we simply do not know for certain. So it is called Hypermobility Syndrome.

There are many people with joint hypermobility in the community who experience no (or very little) pain. Most of them probably do not even know that they are hypermobile at all. Then something happens, and they start getting pains for the first time in their lives. Usually unexpected exercise or a change of job or lifestyle provokes the onset of pain. When ever symptoms commence, and irrespective of the cause of the hypermobility, the term ‘Hypermobility Syndrome’ is used to describe the condition. Hypermobile people without pain are just called hypermobile people.The hypermobility syndrome is a fairly frequent finding in the young, especially female patient. Connective tissue proteins such as collagen give the body its intrinsic toughness. When they are differently formed, the results are mainly felt in the “moving parts" – the joints, muscles, tendons, ligaments – which are laxer and more fragile that is the case for most people. The result is joint laxity with hypermobility and with it comes vulnerability to the effects of injury.

HOW IS HYPERMOBILITY MEASURED?

Variations between one person and another make it difficult to measure hypermobility. The most popular system is the ‘Carter and Wilkinson’ score, (see figure below and the scoring chart). Give yourself one point for each of the five simple tests you can do. Do the tests on the arm and leg on both sides of your body, so the maximum score is nine. An average person might score 1 or even 2 of these. But only about 1 or 2 in a hundred healthy people score 5/9 or more. If you scored 5/9 or more, you have ‘joint hypermobility’ But still not neccessarily the syndrome. Scores:

1. Can you put your hands flat on the floor with your knees straight? (1 point)

2. Can you bend your elbow backwards? ( 1 point for each elbow = 2 points total)

3. Can you bend your knee backwards? (1 point for each knee = 2 points total)

4. Can you bend your thumb back on to the front of your forearm? (1 point for each thumb = 2 points total)

5. Can you bend your little finger up at 90° (right angles) to the back of your hand?

(1 point for each finger = 2 points in total)

MAXIMUM SCORE IS OUT OF 9.

WHAT IS THE DIAGNOSTIC CRITERIA FOR HYPERMOBILITY SYNDROME?

Major Diagnostic Criteria Includes:-

* Generalised joint hypermobility (floppy/double joints) The beighton scale is a test to be done to diagnose hypermobile joints. (please see above) You have to score 5/9 to have hypermobile joints. An average person might score 1 or even 2 of these

*(Pain) Arthralgia for longer than 3 months in 4 or more joints

Minor Diagnostic Criteria Includes:-

*Dislocation/subluxation in more than one joint, or in one joint on more than one occasion.

*Arthralgia (> 3 months) in one to three joints or back pain (> 3 months), spondylosis, spondylolysis/spondylolisthesis.

*Soft tissue rheumatism. > 3 lesions (e.g. epicondylitis, tenosynovitis, bursitis).

*Marfanoid habitus (tall, slim, span/height ratio >1.03, upper: lower segment ratio less than 0.89, arachnodactily [positive Steinberg/wrist signs].

*Abnormal skin: striae, hyperextensibility, thin skin, papyraceous scarring.

*Eye signs: drooping eyelids or myopia or antimongoloid slant.

*Varicose veins or hernia or uterine/rectal prolapse.

The BJHS is diagnosed in the presence two major criteria, or one major and two minor criteria, or four minor criteria. Two minor criteria will suffice where there is an unequivocally affected first-degree relative.

BJHS is excluded by presence of Marfan or Ehlers-Danlos syndromes (other than the EDS Hypermobility type (formerly EDS III) as defined by the Ghent 1996 (8) and the Villefranche 1998 (9) criteria respectively). Criteria Major 1 and Minor 1 are mutually exclusive as are Major 2 and Minor 2.

WHAT CAUSES HMS?

People are born hypermobile It is in their genes. It is the way they are made, but that doesn`t mean that they will develope the syndrome (the pain). In fact only a minor percentage of people develope the syndrome. So how is it that people with hypermobility can be literally fine for decades, only to be laid low from widespread pain, often out of the blue, which may make its unwelcome appearance during childhood, adolescence, or adult life? To explain these curious and seemingly inexplicable happenings, we postulate that the affected person, in this case the hypermobile person, had an inbuilt weakness of her (it is usually a ‘her’ but not always) strength-providing collagen or similar protein. This weakness renders body tissues less robust and hence less able to stand up to the physical strains of everyday life.

Current thinking suggests that there are four factors, which affect different people in different proportions. They are:

1. The shape of the ends of the bones (where they move at the joints)

2. Weak or stretched ligaments caused by problems with collagen and other proteins (the ligaments are bands which hold your joints in place)

3. The tone of your muscles (this affects whether joints are held loosely or more rigidly)

4. Your sense of joint movement (this is the sense that tells you exactly where your joint is positioned and whether it is over-stretched).

WHAT ARE THE SYMPTOMS OF HMS?

If you have hypermobility syndrome you may have the following symptoms.

The most frequent symptom is pain. This usually happens after hard physical work or exercise, where your muscles have to work much harder if the joints are supple than if they are stiff. As a result, what doctors call an ‘over-use’ develops in the muscles around the joint (though it may appear to come from the joint). Sometimes fluid collects inside the hypermobile joint, making it feel tense and stiff. This is probably because your body is trying to repair the small amounts of damage that are caused if the joint is over-stretched. Your pain will often get worse as the day goes on and improve at night with rest. Sometimes, however, pain also occurs at night. If your hypermobile joints are caused by altered collagen protein, then collagen may be weakened in other parts of your body. This can lead to hernias or varicose veins. You may also have a flat arch to your foot and this leads to foot ache, particularly after standing for a long period. Backache may affect you if the base of your spine is particularly supple, sometimes as a result of one vertebra slipping on another. This is called a spondylolisthesis. There is a whole host of painful injuries that can result, ranging from dislocations to fractures, disc prolapse, ligament sprains, muscle strains, pulled tendons (like tennis elbow or plantar fasciitis), etc.-conditions that can happen to anyone, but which occur more easily in those with the HMS/EDS.

You may experience acute pain, joint effusions, recurrent subluxations or dislocations, idiopathic scoliosis, carpal tunnel syndrome and other neuropathies, temporomandibular joint dysfunction, prolapse of the mitral valve, foot abnormalities and osteoarthritis. Patients with the HMS/EDS for some reason do not appear to experience the full anaesthetic affect of lignocaine injections when these are given for dental purposes, minor surgery or for epidural anaesthesia.

HOW IS HMS TREATED?

Hypermobility Syndorme is not well known enough, not even some doctors know what it is, therefore leaving treatments still to be investigated further. Sufferers will know that many conventional methods of treatment, of the kind offered for rheumatic complaints in general, are not particularly helpful in the HMS/EDS. Physiotherapy still carries the best prospect for pain relief, and it is encouraging that more physiotherapists are training in methods that are helpful in this condition. Although there are alot of physiotherapists that I’ve met that I`ve had to explain what hypermobility syndrome is never mind the treatment for it. Opinions do vary but some say gentle exercises to strengthen and condition the muscles around the joints that are particularly supple should be done. These exercises may be against weights or may just be the sort that anybody can do themselves at home, ask a physio or doctor who knows about hypermobility syndrome to advise you on what kinds of excersizes. The important thing is to do these strengthening exercises frequently and regularly and do not over-do them. Some people with joint hypermobility find it helpful to keep moving – you can wear a splint or a firm elasticated bandage over the supple joint to protect against dislocation. Occupational therapists can advise on these. Your doctor may prescribe painkillers (analgesics, but if the joint often swells up, an anti-inflammatory drug may be better. You can also apply either painkillers or anti-inflammatories onto the troublesome joint as a spray or cream. Another noteworthy development is the network of units throughout the country that are offering pain management programmes, an approach which has been shown to be beneficial in the HMS/EDS where intractable pain is present. Again the treatments are are all trial and error and self help trying to relieve a little and to cope.

WILL SURGERY HELP MY HYPERMOBILE JOINTS?

In general, you should avoid surgery if possible, not least because supple tissue does not always heal well and quickly. Also, some hypermobile people are prone to bruising easily and may require more blood transfusions if major surgery is carried out.

However, if you have the bad luck to rupture a tendon, which is more common if you have supple collagen, this should usually be repaired surgically. Otherwise, in general, you should avoid operations if you can. Operations may be suggested to you, such as removing a kneecap that dislocates frequently, or stabilising a very supple joint with a pin to fuse it. Avoid these if you can as they may eventually cause osteoarthritis. (Osteoarthritis is a type of arthritis which affects the cartilage within the joint.) Although surgery can bring on osteoarthritis, there is a link if your hypermobility is due to abnormal shape of the bone surfaces or to abnormal joint position sense, to developing osteoarthritis.

WHAT IS THE PROGNOSIS OF HMS & WILL THIS BE PASSED ON TO MY CHILDREN?

A sense called proprioception, which means knowing where parts of one’s body are in space. If you close your eyes and somebody bends your finger for you or picks your arm up, you know immediately how far your finger is bent or where your arm now is. That is because you have good proprioception. Scientists have shown that people with the HMS/EDS are not quite as good as other people in knowing exactly where their fingers or arms etc are in space. This could lead to a further increase in the risk of injury. As decribed above people with hypermobility syndrome can develope flat-footedness, club-footedness, knock knees, swan neck along with other out of line joints. Hypermobile people seem to be prone to Osteoarthritis with an increased risk if developing hypermobility syndrome at a younger age. It doesn`t mean to say that everyone will develop this but it is a possibility.

Life expectancy is not proven to be reduced.

EDS is hereditary (that is, that the condition is passed on from one generation to the next) and as the kids inherit the gene from you or your partner and it is a dominant gene then the chances are 50percent for each of your children with having it. Unless it was a spontaneous mutation in your daughter/son making them the first in the family to show signs of it.

It is a 50 50 chance for each and every one of your children.

If your hypermobility comes from abnormal collagen proteins, there is often strong evidence of heredity. This means that, at worst, half of all children of a person with this type of hypermobility will be affected. though, for reasons we do not understand, the degree to which the child is affected is very variable. If your child does develop hypermobile joints it does not mean that they will automatically get the pain (syndrome/hms/eds) type just because you have it. There is no evidence to confirm or deny this. There is a combination of cases and about a quarter of all examples of hypermobility affect people who have no previous family history of it.

There is thought to be connections between FMS & HMS but they are still researching these at present. Although there is still much to learn, the understanding of HMS is advancing and the knowledge gained can help people deal with the various aspects.


  • 留言者: new618
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  • 日期: 2008-11-09 11:13:20

我就像你說的
我自己在練瑜珈時,其實有時做側彎的動作時
會痠痛,但是只要多做幾次那個症狀就會漸漸改善
簡單說,只要我有每天做瑜珈那些酸痛會改善
但只要幾天不做,就會很酸痛~這個問題一直困擾著我!
所以瑜珈是不是幾乎要每天做,因為我也很久沒做肥肉狂出來
甚至我的臀部變的誇張的大,敎敎我該怎麼辦吧!


  • 留言者: sarah
  • Email: a536089@yahoo.com.tw
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  • 日期: 2008-11-09 17:57:51

Judy
想當初練瑜珈時柔軟度不夠常常受傷,半堂課是趴著敷冰塊,看到別人
的柔軟度哪麼的好,好勝心的驅使下,一度的追求柔軟度,讓自己的腰及
膝蓋受傷了,還好遇到了一位好的老師,引導我用心去感受身體後,當自
己定在某一個動作的時候並不是感覺到痛,而是去感受的與身體的結
合,那是一種渾然自我,輕飄飄的感覺,不再是勉強自己的身體了去配合
自己所要做的動作了,也期待自己可以到瑜珈裏可以領受更多.


  • 留言者:
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  • 日期: 2008-11-09 20:07:01

真慘!我一分未得!

我是屬於先天體質很緊的人,
練了瑜珈才發現身體比想像中的還緊,
記得老師跟我講 在練習時你可以享受身體像低音大提琴般喀喀作響。
跟老師開始練瑜珈已經有半年了,
柔軟度進步一點點,
肌耐力進步一點點,
肺活量進步一點點,
老師說我有進步,
我也知道我的進步空間還很大,
看了這一篇文章,
我不會再羨慕別人的柔軟度,
反而給自己練習時有更多的時間咀嚼解剖學和瑜珈體位法奧秘。
練習一點點 ,往前一點點,一天進步一點點。
練瑜珈讓我覺得很快樂很開心,
我已經忘記了當初為何學瑜珈的目的。
我不想可愛的瑜珈變成可怕的瑜珈
柔軟度還是每天進步一點點 ,
不要勉強 ,不要變成惡夢!
我發現我已經踏上瑜珈的不歸路!


  • 留言者: Roy
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  • 日期: 2008-11-09 20:08:33

忘了簽名!我是Roy!


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  • 日期: 2008-11-09 23:48:15

以前剛開始學習瑜伽時,總會羨慕別人的柔軟度.
但在漸漸瞭解後,才知那不是重點,好棒的文章.

我只有一分,但這一分是練出來的,心存感恩的心.
許多體位法可以刺激腺體,按摩內臟,身體自然會柔軟了,
學習放鬆,加強肌力的練習,就算筋沒拉開也是好處多多.
所以說,應將身體變好變健康當作練瑜伽的成就才是重要.

淇麗


  • 留言者: 雅慧
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  • 日期: 2008-11-10 16:04:28

之前,我一直很羨慕天生柔軟度好的人,不斷訓練自己要和她們一
樣,車禍之後,我就不勉強自己,因為後彎的動作會很不舒服。上課
之後,才知道天生柔堧度好的人,更要好好的保護自己,我認為瑜伽
作用的調身調息,帶著愉快放鬆的心情來練瑜伽,再訓練肌耐力保護
骨骼和支撐脊椎,拉伸時刺激經絡加強柔軟度,不要與人比較,用心
聆聽自己身體的聲音,不要做身體無法承受的動作。


  • 留言者: 棋棋
  • Email:
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  • 日期: 2008-11-10 17:57:01

那是什麼鬼,就是對瑜珈的第一印象,
曾經一直想要突破那所謂的柔軟度,
學習一陣子之後,覺得挑斷手筋腳筋可能快一點,
直到有機會深入認識瑜珈,
開始對瑜珈更多的了解不只是專注在體位法的專研,
還有更多心靈層面-雖然我一直無法達到…哈哈,

了解更多、體會更多、用心學習更多…


  • 留言者: judyyoga
  • Email: you_loveyoga@yahoo.com.tw
  • 網址:
  • 日期: 2008-11-10 19:43:11

dear new618
如你所言:練瑜珈時,其實有時做側彎的動作時會痠痛,但是只要多做
幾次那個症狀就會漸漸改善–每個人多少有點慣性動作,多少有點脊椎
側彎,一邊過緊一邊過度拉長,緊的那頭要伸展,鬆的那頭要訓練肌耐
力,因此留心身體的變化,瑜伽是一種免費的健檢重點在於你能否專心
解讀其中的奧秘.
久不練會有肥肉那是因為年紀大了,新陳代謝變慢,過了25,就開始要保
養自己了,定期的練習比狂練來得重要.加油

dear sarah
你是個幸福的人,你的老師很棒,引領你進入瑜伽的天堂,在那你會找到
身心連結的方法,祝福你.

dear LEVEL 1同學:
大家都上來留言了,好開心,這一期的研習課最開心的是看到同學彼此
互助的心,好像又回到學校一樣,在這裡,沒有誰是最棒,誰是最弱,只有
彼此幫助彼此找回回歸身心的路.
這篇文章其實是在幫助大家建立柔軟度好,要好在合適的範圍,否則就
會造成關節軟骨的傷害,將來,大家在指導學生時,就會多一分智慧與慈
悲.
祝大家平安
JUDY


  • 留言者: Florence
  • Email:
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  • 日期: 2008-11-12 22:40:06

剛看到測驗的時候,心裡還自以為柔軟,想說起碼
會得到4~5分吧!結果只有一分而已,哈哈哈!我想這就
是對柔軟度的迷思吧!練瑜珈的人自己本身都會有這樣
的誤解,更何是完全沒接觸的人,一直到現在,跟別人提
起瑜珈這兩個字時,大家通常都會說:唉呀!我骨頭硬的
跟什麼一樣,不能練瑜珈的啦~~
在剛開始學瑜珈的時候,有些體位法因為柔軟的
關係,輕鬆地辦到了,通常那整堂課我都會很開心,相反
的自己如果沒辦法做到跟老師一樣,下課之後就一整個
沮喪,有時遇到比自己晚進課堂的新生,居然馬上就可
以表演劈腿,下巴簡直就是要掉下來,後來不斷不斷調
整自己的心態,直到現在,我總算沒那麼羨慕這樣子的
人啦!!因為每個人都有自己的"過程"要走,可以感受
自己從肌肉很緊一直到漸漸伸展的過程,那才是無限的
喜悅啊*V*!!!
~~Level 1 Florence 簽到~~


  • 留言者: Teresa
  • Email: teresatsai888@yahoo.com.tw
  • 網址:
  • 日期: 2008-11-13 17:25:20

上星期六上Judy老師談柔軟度的課時感觸特別多,自己在三年前為了練
劈腿不斷的向自己的身體挑戰,…從停留10秒…30秒…60秒 最後
終於我受傷了…大腿內側到鼠蹊處整片發紫瘀血約兩個月的物理治療
外傷才好,但後遺症是直到現在受傷的點每次劈下去時就不舒服,柔軟
度也不及當年,現在回想真是不值得.在此提醒各位同好要去傾聽自己
身體內心的聲音,別讓它操勞過頭以免造成終身遺憾.

PS.最重要的是要找對指導老師.


  • 留言者: 舒柔
  • Email: fangkuaiheitang@gmail.com
  • 網址:
  • 日期: 2008-11-13 17:32:22

JUDY老師:
不過,這樣的話,一般在做以下動作時要注意什麼?要怎樣判斷不是在磨
損軟骨而是在延展肌肉?
1.一手在上,一手在下,兩手在背面去勾,看兩手是否能碰到指尖或握到
手腕
2.兩手在背後合掌
3.兩手拿瑜珈棒直接由前胸繞到後背(不能換手—-感覺起來好像有
硬去開胸及開肩的感覺)
以上的動作到底好與不好,還是其實就在拉扯及損及韌帶…,其臨界點
在那裡?

舒柔


  • 留言者: judyyoga
  • Email:
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  • 日期: 2008-11-13 21:04:00

舒柔
1.一手在上,一手在下,兩手在背面去勾,看兩手是否能碰到指尖或握到
手腕-答:在上的手是外轉,下面的手是內轉,肱骨頭的轉動必須在關節
盂裡,所以分解動作要十分正確,否則易傷及肩關節唇盂.
2.兩手在背後合掌-答:兩手之肩關節內轉,重點在腕關節之小指側的關
節面易受損,所以肩內轉角度要夠否則腕關節軟骨會受傷.
3.兩手拿瑜珈棒直接由前胸繞到後背-答:這個動作要看了才知道,呵,
不好意思.
judy


  • 留言者: 佩佩
  • Email: pearl1688@yahoo.com
  • 網址: http://tw.myblog.yahoo.com/pearl1688
  • 日期: 2008-11-17 11:56:57

呵呵呵~~佩佩有三分~~超越了樓上的同學們~~~

JUDY老師,SORRY先,上上週我上課遲到,不知道要看這篇文章;趕
緊來補簽到~~~~

現在才知道這個三分,不但沒什麼驕傲的,反而是個警訊!

我的雙手手肘有嚴重的外翻,這個別人看起來覺得有如骨折般的恐怖
外型,我自己卻是毫無察覺。做手支撐的動作時,我常會無意識的
把"手肘柔軟度"展現在體位裡,看完老師這篇文章後再回想起自己曾
經如此虐待肘關節,真是嚇出一身冷汗!

以往一直羨慕柔軟度很好的人,做起體位法是如此的輕鬆;現在反而
慶幸因為柔軟度不好,沒有機會濫用柔軟度而讓骨頭關節受傷,也幸
運有遇見好老師,讓我了解到肌肉和柔軟度的訓練是要並進與相互輔
佐的,才能讓瑜珈的練習長長久久。


  • 留言者: MARY
  • Email:
  • 網址:
  • 日期: 2008-11-20 23:55:51

對不起JUDY老師,我是MARY,我的功課到現在才交,每天晚上都
忙到一點多才睡覺,六點以前就要起床,每天時間過得太快,我都在
和時間賽跑,現在才擠出時間先交作業,在此先至上歉意。

一般不知什麼是瑜伽的人,一聽到瑜伽便害怕,自己柔軟度不好
筋骨太硬等等恐懼的聲音出現,但是也有學生一來上課,便要求老師
只要學劈腿,我聽到真覺得好笑,立刻導正她錯誤的想法,因位瑜伽
不只是體位、柔軟度和肌力而已,瑜伽真正要學的是生活的哲學,學
習愈多愈覺得不足,因為自己早期在學瑜伽,也是追求柔軟度之賜,
因而得到一份特別的禮物:「受傷」,所以我現在希望週邊的人,都
很安全的學習瑜伽,所以我現在教學最重要的是讓學生不受傷、開
心,對自己身體有所認識,鼓勵學生從書中得到所有老師的智慧才
是!


 


  • 留言者: 軒
  • Email:
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  • 日期: 2008-12-08 10:21:29

Dear JUDY老師
我是曾在內湖上過您的課的學生
我已經好長一段時間不敢再碰瑜珈了
因為我的右髖關節受傷至今仍沒有轉好
看了骨科復健科中西醫療法都沒有好轉的跡象,有點灰心…
之前復健時,復健師發現我的筋骨很軟,我才知道原來筋骨軟的容易受
傷,看了您這篇文章,更証實了這項說法,原來自以為柔軟度好其實不是
一件好事!而我就是屬於"肌肉軟弱無力再加上柔軟度好的人".現在有
很多運動都不適合做,不知道平時可以做哪些動作來強化自己的肌肉群
呢?


  • 留言者: judyyoga
  • Email:
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  • 日期: 2008-12-08 10:48:11

軒:
如果有時間歡迎來長春路的教室上課,建議你必須先從內核心的訓練
開始,包括:呼吸及鎖印,強化核心力量後,再來就是訓練肌耐心,
柔軟度一百,那相對的肌耐力也要一百,否則就會造成關節軟骨磨損
的問題,要小心.
有空再來,療癒之路唯自己可以開啟,自己努力的付出就是最好的解
藥,加油.

judy


  • 留言者:
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  • 日期: 2008-12-08 21:32:32

嗨judy
第5點小指的測驗翻譯部份有點怪喔


  • 留言者: judyyoga
  • Email: you_loveyoga@yahoo.com.tw
  • 網址:
  • 日期: 2009-01-16 23:08:28

dear:
已修改,其實是按意思翻,非逐字翻,但又再細修一下,呵,感謝你的提
醒,打字打太快了.
judy


  • 留言者: UU
  • Email:
  • 網址:
  • 日期: 2009-05-22 14:59:05

老師~
我做了測驗
一個是前彎碰到腳
一個是右手小拇指有超過90度,左手剛好是90度
這樣得兩分囉?
好哩家在!
沒超過五分,我不是小木偶,呵呵~
不過現在可以前彎蹦到腳
那是練了三年瑜伽
才可以做到的
就像老師說的
柔軟度100肌力也要100
level 1 uu


  • 留言者: UU
  • Email:
  • 網址:
  • 日期: 2009-05-25 11:05:27

又多了一個殘酷的事實
證實先前的疑慮
有輕微的扁擔手
現在做平板式
會啟動手臂及胸肌的力量
而不再把力量放在肘關節上
當初決定上老師的課是對的
學多年的瑜伽
去年才驚覺
平常做的姿勢,都正確嗎?!
果真!有蠻多姿勢沒啟動肌肉的力量
這也是我不敢接課的原因(雖有"證照")
當自己都無法確定所學的東西是不是對的
怎敢分享給其他人
至於未來能不能與其他人分享所學的
就看緣分了
但能多了解自己的身體就已足夠了

level 1 uu


  • 留言者: judyyoga
  • Email:
  • 網址:
  • 日期: 2009-05-25 20:31:35

dear:
很多人都有carry angle or hyperextension現象,但不要煩惱,
只要記得戴護肘在課堂上傳達如何保護身體的資訊,相信學生會更信
賴你的專業.
這個測試對瑜伽人很重要,因為很多體位法其實是沒有到位的,尤其
是有hyperextension的同學,而很多姿勢是其禁忌動作.可能又要
另一篇文章才能說明了^^
祝平安
你好認真,很佩服你學習的精神
judy


  • 留言者: Joan
  • Email: chuchushuan@gmail.com
  • 網址:
  • 日期: 2010-07-23 15:25:04

Judy 老師您好
想請教您一個問題 ~我練習瑜珈已2年,但是有一系列動作,比如坐姿身
體雙腿張開大於90度 然後身體前彎趴到地上這個動作
我始終無法完成
請問以我的狀況 (我的大腿後側整個肌肉群超緊
就算努力透過呼吸一次一次加強 也僅能往前趴一點點
可是其他動作 我的程度算是中上的 很奇怪)
經過練習有可能完成嗎?
是不是個人身體結構的問題
還是我這輩子仍有機會完成這個asana

好想知道全身趴下去 那種伸展的感覺 一定很過癮!

感謝您!


  • 留言者: chuchushuan
  • Email:
  • 網址:
  • 日期: 2010-07-29 10:32:02

謝謝妳的回答
真的很專業
也讓我又有信心了~
有機會想要上台北上上你的課程
或者關於我無法做到的這些部分
若有開短期課程要通知我喔~

若時間允許 我想去上妳的課~

8,695 瀏覽數
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