对一般人来说，瑜伽是很可怕的运动，尤其是看到一些人身体扭成如麻花般的形状，就吓出一身冷汗，到底扭起这样是对还是不对．对一些柔软度超好的人来说，身体很轻易就扭出老师想要的体位法，瑜伽，对他们而言，挑战性不高，因此很容易在这个领域出师，但真的是这样吗？？
在过去，的确如此。
记得早年有一位同学号称资优生，因为她太柔软了，没上几堂课，就把老师会的体位法全比划出来了，连老师都很惊讶，问她是不是从小学跳舞的还是体操，身子这么软！她说：天生的。从小，劈腿和后弯就像喝开水一样，EASY！老师不断赞叹她是天生瑜伽老师的料子。
但，一直感到疑问的，为何她的肉都是垮垮的，不会吧，练成那样，还是肥肉一堆，那…..不就没救了，看着自己产后近七十公斤的巨形身段，再看看那位所谓的资优生，我的头都要昏了。
早年，许多瑜伽老师多具有这种先天的体质，就是超柔软，到国外，西方人的身体多半硬得可以，看到我们这种东方脸孔的柔软身段，总是惊呼连连，呵～有一好没两好，国内练得稍有成就者，练到后头，总会令人感到其身体日渐清癯，脸型削瘦，是有一种仙风道骨的感觉，但总觉得少了些精气神。
但，这就等同于体位法吗？
看看Iyengar大师的说法，他说一般人在初学瑜伽时，只得其形，仍处在尝试阶段谓之“Conative action尝试作用”，仅限于生理作用。但若能专注于当下的每一细微的变化，那么刹那间，心眼一开，便能感受到皮肤眼睛耳朵舌头及鼻子等所有知觉器官的变化，能真实地掌握到肉体的动作，谓之“Cognitive action认知作用”。
第三阶段，是心加入工作，心在观察每天重复体位法里不同的感受，这颗具有慎思明辨的心，具有思考作用的心，谓之“Reflective action反思作用”。
于是乎，在当下的体位法里，专注力不再仅是集中一点，那被伸展到痛楚的那一点，而是，以更高的位置去观察整个身体的变化，最后心灵在反思分析这当下的细微感受，然后再放下这一切心绪的波动，融合成一个整体，一个空，一个真我与至上的蕃篱就此消弰无形。
就如同，水由不同的透明容器所承载，会误以为是不同的水，但水的本质不变，而是心的容器在改变，因此，放下那颗会思考的心，当下，水就如同百川流向大海一般，从来就没有改变过，即使在看似不断潮起潮落的海浪中，不断变化的波浪仅是表相，在海洋的深层，是一片宁静，那就是体位法的最高境界，三摩地。
由此看来，当年的论点真是令人摇头，或许，做了一辈子，仍未了悟体位法真正的精神。
与西方人相较，东方人的身子的确比较柔软，有些人的柔软度的确是与天俱来的，在医学上有个测验Beighton Criteria，可以看出一个人的柔软度好到什么程度。总分共计九分。
一：Score one point if you can bend and place you hands flat on the floor without bending you knees.站直前弯手碰地在不弯膝的状况下，得１分。
二：Score one point for each elbow that will bend backwards.双手打直的状况下，有肘外翻的情况，得两分。
三：Score one point for each knee that will bend backwards.站直的状况下，双膝有过度伸直的状况，得两分。
四：Score one point for each thumb that will bend backwards to touch the forearm. 单手掌放松时，用另一只手将大姆指往后扳并碰到手臂内侧，得一分。两手情况相同得两分。
五：Score one point for each hand when you can bend the little finger back beyond 90°. 单手掌放松时，用另一只手将小姆指往后扳超过九十度，得一分。两手情况相同得两分。(以上取意译非逐字翻译.)
满分是九分，若超过五分，表示，真的是太柔软了，Hypermobility，这表示关节不是处在很稳定的状况下，如何小木偶一样，身体是由细线所操控。为何会这样，原因不外乎以下数种：
Ligament laxity韧带松弛
Osteoarthriticjoint degeneration 关节退化
Poor muscle support or control 肌肉支撑或是控制不佳
A combination of these factors或是以上原因的综合体
所以，不用太羡慕柔软度过好的人，若柔软度好到会伴随着疼痛发生，也就是每次做完高难度瑜伽都会很不舒服，全身酸痛，那么有可能HMS的潜在患者，因为这个诊断的小测验正是区分各位的柔软度是否在正常的范围内。
Diagnosis of Hypermobility Syndrome or HMS should be made using the Brighton Criteria.
自我测验一下，呵！只得一分，那就是身体前弯可以碰到脚，其他都是零分，所以，在练习瑜伽时，可以感受到肌肉被伸展开来的感觉，呵，是痛苦伴随着一丝丝狂喜的感受，每当资优生看到我辈那扭曲的脸庞，总是很羡慕地说：哎～～我都没什么感觉耶！好想和你们一样哎哎叫喔！！
练瑜伽，对我这个硬骨子的人，有练有差，真的有瘦，而且瘦了近二十公斤，腹部三层肉已经不再油得发亮，臀部和大腿总算看到分界沟了。唉！但只要一不练习，那些肥肉马上就会长回来，而且就像异形会突变增生得更吓人，但这证明，得五分以下的人，可以透过瑜伽伸展到肌肉和肌腱部分，强化肌肉的质量密度，就不会有甩甩肉的状况发生。
得分超过五分，逼近九分的人，在练习瑜伽时，可以比较轻松地做前弯或是后弯等动作，但，那不是肌肉在做功，而是所有的力都是由关节面来承受居多，因此关节容易磨坏掉，谁呵，当然是关节上的软骨，吃吃肯德鸡的鸡腿，在骨头末端有个白色的QQ的皮，像鸡肋一样食之无味弃之可惜，对了，那就是软骨，在人体内是长得透明的，因此称为透明软骨Hyaline cartilage，煮熟了，就变白色的，不信，煮煮看！！
因此重点来了，肌肉软弱无力再加上柔软度超好的人，很容易磨损关节面，那就是关节中的透明软骨，磨到没了，就变成骨头打骨头，骨头不断在磨摩及承重状态下求生存，就容易长出骨刺，等到骨刺长到会刺到神经时，医生就会告诉你说：嘿～小姐，这是退化性关节炎哟。瑜伽人会得此症，多半是使用不当及使用次数过多导致，怪谁呢～～只能怪自己不能早点学好英文，好好K一下原文版的瑜伽之树，或是瑜伽之光。
书上写得很清楚，体位法真正的目的，不在其形在其神。精神？
NO～神性的神，与您的至上合而为一吧。
偷懒很久但又很忙的JUDY you_loveyoga@yahoo.com.tw
乐活疗愈瑜伽教室02-27189633
相关参考文章：
疼痛书房:退化性关节炎的本质–本文详细解释关节炎的成因.
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
我就像你说的
我自己在练瑜珈时，其实有时做侧弯的动作时
会酸痛，但是只要多做几次那个症状就会渐渐改善
简单说，只要我有每天做瑜珈那些酸痛会改善
但只要几天不做，就会很酸痛~这个问题一直困扰着我!
所以瑜珈是不是几乎要每天做，因为我也很久没做肥肉狂出来
甚至我的臀部变的夸张的大，敎敎我该怎么办吧!
- 留言者: sarah
- Email: a536089@yahoo.com.tw
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- 日期: 2008-11-09 17:57:51
Judy
想当初练瑜珈时柔软度不够常常受伤,半堂课是趴着敷冰块,看到别人
的柔软度哪么的好,好胜心的驱使下,一度的追求柔软度,让自己的腰及
膝盖受伤了,还好遇到了一位好的老师,引导我用心去感受身体后,当自
己定在某一个动作的时候并不是感觉到痛,而是去感受的与身体的结
合,那是一种浑然自我,轻飘飘的感觉,不再是勉强自己的身体了去配合
自己所要做的动作了,也期待自己可以到瑜珈里可以领受更多.
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- 日期: 2008-11-09 20:07:01
真惨！我一分未得！
我是属于先天体质很紧的人，
练了瑜珈才发现身体比想像中的还紧，
记得老师跟我讲 在练习时你可以享受身体像低音大提琴般喀喀作响。
跟老师开始练瑜珈已经有半年了，
柔软度进步一点点，
肌耐力进步一点点，
肺活量进步一点点，
老师说我有进步，
我也知道我的进步空间还很大，
看了这一篇文章，
我不会再羡慕别人的柔软度，
反而给自己练习时有更多的时间咀嚼解剖学和瑜珈体位法奥秘。
练习一点点 ，往前一点点，一天进步一点点。
练瑜珈让我觉得很快乐很开心，
我已经忘记了当初为何学瑜珈的目的。
我不想可爱的瑜珈变成可怕的瑜珈
柔软度还是每天进步一点点 ，
不要勉强 ，不要变成恶梦！
我发现我已经踏上瑜珈的不归路！
- 留言者: Roy
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- 日期: 2008-11-09 20:08:33
忘了签名！我是Roy!
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- 日期: 2008-11-09 23:48:15
以前刚开始学习瑜伽时,总会羡慕别人的柔软度.
但在渐渐了解后,才知那不是重点,好棒的文章.
我只有一分,但这一分是练出来的,心存感恩的心.
许多体位法可以刺激腺体,按摩内脏,身体自然会柔软了,
学习放松,加强肌力的练习,就算筋没拉开也是好处多多.
所以说,应将身体变好变健康当作练瑜伽的成就才是重要.
淇丽
- 留言者: 雅慧
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- 日期: 2008-11-10 16:04:28
之前，我一直很羡慕天生柔软度好的人，不断训练自己要和她们一
样，车祸之后，我就不勉强自己，因为后弯的动作会很不舒服。上课
之后，才知道天生柔堧度好的人，更要好好的保护自己，我认为瑜伽
作用的调身调息，带着愉快放松的心情来练瑜伽，再训练肌耐力保护
骨骼和支撑脊椎，拉伸时刺激经络加强柔软度，不要与人比较，用心
聆听自己身体的声音，不要做身体无法承受的动作。
- 留言者: 棋棋
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- 日期: 2008-11-10 17:57:01
那是什么鬼，就是对瑜珈的第一印象，
曾经一直想要突破那所谓的柔软度，
学习一阵子之后，觉得挑断手筋脚筋可能快一点，
直到有机会深入认识瑜珈，
开始对瑜珈更多的了解不只是专注在体位法的专研，
还有更多心灵层面-虽然我一直无法达到…哈哈，
了解更多、体会更多、用心学习更多…
- 留言者: judyyoga
- Email: you_loveyoga@yahoo.com.tw
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- 日期: 2008-11-10 19:43:11
dear new618
如你所言:练瑜珈时，其实有时做侧弯的动作时会酸痛，但是只要多做
几次那个症状就会渐渐改善–每个人多少有点惯性动作,多少有点脊椎
侧弯,一边过紧一边过度拉长,紧的那头要伸展,松的那头要训练肌耐
力,因此留心身体的变化,瑜伽是一种免费的健检重点在于你能否专心
解读其中的奥秘.
久不练会有肥肉那是因为年纪大了,新陈代谢变慢,过了25,就开始要保
养自己了,定期的练习比狂练来得重要.加油
dear sarah
你是个幸福的人,你的老师很棒,引领你进入瑜伽的天堂,在那你会找到
身心连结的方法,祝福你.
dear LEVEL 1同学:
大家都上来留言了,好开心,这一期的研习课最开心的是看到同学彼此
互助的心,好像又回到学校一样,在这里,没有谁是最棒,谁是最弱,只有
彼此帮助彼此找回回归身心的路.
这篇文章其实是在帮助大家建立柔软度好,要好在合适的范围,否则就
会造成关节软骨的伤害,将来,大家在指导学生时,就会多一分智慧与慈
悲.
祝大家平安
JUDY
- 留言者: Florence
- Email:
- 网址:
- 日期: 2008-11-12 22:40:06
刚看到测验的时候,心里还自以为柔软,想说起码
会得到4~5分吧!结果只有一分而已,哈哈哈!我想这就
是对柔软度的迷思吧!练瑜珈的人自己本身都会有这样
的误解,更何是完全没接触的人,一直到现在,跟别人提
起瑜珈这两个字时,大家通常都会说:唉呀!我骨头硬的
跟什么一样,不能练瑜珈的啦~~
在刚开始学瑜珈的时候,有些体位法因为柔软的
关系,轻松地办到了,通常那整堂课我都会很开心,相反
的自己如果没办法做到跟老师一样,下课之后就一整个
沮丧,有时遇到比自己晚进课堂的新生,居然马上就可
以表演劈腿,下巴简直就是要掉下来,后来不断不断调
整自己的心态,直到现在,我总算没那么羡慕这样子的
人啦!!因为每个人都有自己的”过程”要走,可以感受
自己从肌肉很紧一直到渐渐伸展的过程,那才是无限的
喜悦啊*V*!!!
~~Level 1 Florence 签到~~
- 留言者: Teresa
- Email: teresatsai888@yahoo.com.tw
- 网址:
- 日期: 2008-11-13 17:25:20
上星期六上Judy老师谈柔软度的课时感触特别多,自己在三年前为了练
劈腿不断的向自己的身体挑战,…从停留10秒…30秒…60秒 最后
终于我受伤了…大腿内侧到鼠蹊处整片发紫瘀血约两个月的物理治疗
外伤才好,但后遗症是直到现在受伤的点每次劈下去时就不舒服,柔软
度也不及当年,现在回想真是不值得.在此提醒各位同好要去倾听自己
身体内心的声音,别让它操劳过头以免造成终身遗憾.
PS.最重要的是要找对指导老师.
- 留言者: 舒柔
- Email: fangkuaiheitang@gmail.com
- 网址:
- 日期: 2008-11-13 17:32:22
JUDY老师:
不过,这样的话,一般在做以下动作时要注意什么?要怎样判断不是在磨
损软骨而是在延展肌肉?
1.一手在上,一手在下,两手在背面去勾,看两手是否能碰到指尖或握到
手腕
2.两手在背后合掌
3.两手拿瑜珈棒直接由前胸绕到后背(不能换手—-感觉起来好像有
硬去开胸及开肩的感觉)
以上的动作到底好与不好,还是其实就在拉扯及损及韧带…,其临界点
在那里?
舒柔
- 留言者: judyyoga
- Email:
- 网址:
- 日期: 2008-11-13 21:04:00
舒柔
1.一手在上,一手在下,两手在背面去勾,看两手是否能碰到指尖或握到
手腕-答:在上的手是外转,下面的手是内转,肱骨头的转动必须在关节
盂里,所以分解动作要十分正确,否则易伤及肩关节唇盂.
2.两手在背后合掌-答:两手之肩关节内转,重点在腕关节之小指侧的关
节面易受损,所以肩内转角度要够否则腕关节软骨会受伤.
3.两手拿瑜珈棒直接由前胸绕到后背-答:这个动作要看了才知道,呵,
不好意思.
judy
- 留言者: 佩佩
- Email: pearl1688@yahoo.com
- 网址: http://tw.myblog.yahoo.com/pearl1688
- 日期: 2008-11-17 11:56:57
呵呵呵~~佩佩有三分~~超越了楼上的同学们~~~
JUDY老师，SORRY先，上上周我上课迟到，不知道要看这篇文章；赶
紧来补签到~~~~
现在才知道这个三分，不但没什么骄傲的，反而是个警讯！
我的双手手肘有严重的外翻，这个别人看起来觉得有如骨折般的恐怖
外型，我自己却是毫无察觉。做手支撑的动作时，我常会无意识的
把”手肘柔软度”展现在体位里，看完老师这篇文章后再回想起自己曾
经如此虐待肘关节，真是吓出一身冷汗！
以往一直羡慕柔软度很好的人，做起体位法是如此的轻松；现在反而
庆幸因为柔软度不好，没有机会滥用柔软度而让骨头关节受伤，也幸
运有遇见好老师，让我了解到肌肉和柔软度的训练是要并进与相互辅
佐的，才能让瑜珈的练习长长久久。
- 留言者: MARY
- Email:
- 网址:
- 日期: 2008-11-20 23:55:51
对不起JUDY老师，我是MARY，我的功课到现在才交，每天晚上都
忙到一点多才睡觉，六点以前就要起床，每天时间过得太快，我都在
和时间赛跑，现在才挤出时间先交作业，在此先至上歉意。
一般不知什么是瑜伽的人，一听到瑜伽便害怕，自己柔软度不好
筋骨太硬等等恐惧的声音出现，但是也有学生一来上课，便要求老师
只要学劈腿，我听到真觉得好笑，立刻导正她错误的想法，因位瑜伽
不只是体位、柔软度和肌力而已，瑜伽真正要学的是生活的哲学，学
习愈多愈觉得不足，因为自己早期在学瑜伽，也是追求柔软度之赐，
因而得到一份特别的礼物：“受伤”，所以我现在希望周边的人，都
很安全的学习瑜伽，所以我现在教学最重要的是让学生不受伤、开
心，对自己身体有所认识，鼓励学生从书中得到所有老师的智慧才
是！
- 留言者: 轩
- Email:
- 网址:
- 日期: 2008-12-08 10:21:29
Dear JUDY老师
我是曾在内湖上过您的课的学生
我已经好长一段时间不敢再碰瑜珈了
因为我的右髋关节受伤至今仍没有转好
看了骨科复健科中西医疗法都没有好转的迹象,有点灰心…
之前复健时,复健师发现我的筋骨很软,我才知道原来筋骨软的容易受
伤,看了您这篇文章,更証实了这项说法,原来自以为柔软度好其实不是
一件好事!而我就是属于”肌肉软弱无力再加上柔软度好的人”.现在有
很多运动都不适合做,不知道平时可以做哪些动作来强化自己的肌肉群
呢?
- 留言者: judyyoga
- Email:
- 网址:
- 日期: 2008-12-08 10:48:11
轩:
如果有时间欢迎来长春路的教室上课，建议你必须先从内核心的训练
开始，包括：呼吸及锁印，强化核心力量后，再来就是训练肌耐心，
柔软度一百，那相对的肌耐力也要一百，否则就会造成关节软骨磨损
的问题，要小心．
有空再来，疗愈之路唯自己可以开启，自己努力的付出就是最好的解
药，加油．
judy
- 留言者:
- Email:
- 网址:
- 日期: 2008-12-08 21:32:32
嗨judy
第5点小指的测验翻译部份有点怪喔
- 留言者: judyyoga
- Email: you_loveyoga@yahoo.com.tw
- 网址:
- 日期: 2009-01-16 23:08:28
dear:
已修改,其实是按意思翻,非逐字翻,但又再细修一下,呵,感谢你的提
醒,打字打太快了.
judy
- 留言者: UU
- Email:
- 网址:
- 日期: 2009-05-22 14:59:05
老师～
我做了测验
一个是前弯碰到脚
一个是右手小拇指有超过９０度，左手刚好是９０度
这样得两分囉？
好哩家在！
没超过五分，我不是小木偶，呵呵～
不过现在可以前弯蹦到脚
那是练了三年瑜伽
才可以做到的
就像老师说的
柔软度１００肌力也要１００
level 1 uu
- 留言者: UU
- Email:
- 网址:
- 日期: 2009-05-25 11:05:27
又多了一个残酷的事实
证实先前的疑虑
有轻微的扁担手
现在做平板式
会启动手臂及胸肌的力量
而不再把力量放在肘关节上
当初决定上老师的课是对的
学多年的瑜伽
去年才惊觉
平常做的姿势,都正确吗?!
果真!有蛮多姿势没启动肌肉的力量
这也是我不敢接课的原因(虽有”证照”)
当自己都无法确定所学的东西是不是对的
怎敢分享给其他人
至于未来能不能与其他人分享所学的
就看缘分了
但能多了解自己的身体就已足够了
level 1 uu
- 留言者: judyyoga
- Email:
- 网址:
- 日期: 2009-05-25 20:31:35
dear:
很多人都有carry angle or hyperextension现象，但不要烦恼，
只要记得戴护肘在课堂上传达如何保护身体的资讯，相信学生会更信
赖你的专业．
这个测试对瑜伽人很重要，因为很多体位法其实是没有到位的，尤其
是有hyperextension的同学，而很多姿势是其禁忌动作．可能又要
另一篇文章才能说明了＾＾
祝平安
你好认真，很佩服你学习的精神
judy
- 留言者: Joan
- Email: chuchushuan@gmail.com
- 网址:
- 日期: 2010-07-23 15:25:04
Judy 老师您好
想请教您一个问题 ~我练习瑜珈已2年,但是有一系列动作,比如坐姿身
体双腿张开大于90度 然后身体前弯趴到地上这个动作
我始终无法完成
请问以我的状况 (我的大腿后侧整个肌肉群超紧
就算努力透过呼吸一次一次加强 也仅能往前趴一点点
可是其他动作 我的程度算是中上的 很奇怪)
经过练习有可能完成吗?
是不是个人身体结构的问题
还是我这辈子仍有机会完成这个asana
好想知道全身趴下去 那种伸展的感觉 一定很过瘾!
感谢您!
- 留言者: chuchushuan
- Email:
- 网址:
- 日期: 2010-07-29 10:32:02
谢谢妳的回答
真的很专业
也让我又有信心了~
有机会想要上台北上上你的课程
或者关于我无法做到的这些部分
若有开短期课程要通知我喔~
若时间允许 我想去上妳的课~
