【○隻字片羽○雪泥鴻爪○】

○○○○○○○○○○○○○○○○○○

既然有緣到此一訪，
何妨放鬆一下妳(你)的心緒，
歇一歇妳(你)的腳步，

讓我陪妳(你)喝一杯香醇的咖啡吧！

這裡是一個完全開放的交心空間，
躺在綠意漾然的草原上，望著晴空的藍天，
白雲和微風嬉鬧著，無拘無束的赤著腳，
可以輕輕鬆鬆的道出心中情。

天馬行空的釋放著胸懷，緊緊擁抱著彼此的情緒。
共同分享著彼此悲歡離合的酸甜苦辣。
互相激勵，互相撫慰，互相提攜，
一齊向前邁進。

也因為有妳(你)的來訪，我們認識了。
請讓我能擁有機會回拜於妳(你)空間的機會。
謝謝妳(你)！

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2018年3月28日星期三

How "Fit" Is Your Fascia?

https://www.yogajournal.com/practice-section/6-steps-fit-fascia

How "Fit" Is Your Fascia?

Senior Yoga Medicine teacher Rachel Land says don’t worry if you’ve never considered the health of your fascia before. As a yogi, you may already be taking good care of it anyway. Here, she outlines what it takes.

RACHEL LAND

MAR 28, 2017

Senior Yoga Medicine teacher Rachel Land says don’t worry if you’ve never considered the health of your fascia. As a yogi, you may already be doing what you need to anyway. Here, she outlines what it takes.

After long being overlooked in favor of muscles, fascia has been receiving some much deserved attention as of late. As fascia expert Gil Hedley, Ph.D., says: “If you want to understand human movement, study fascia!”

But this soft tissue component of the connective tissue system isn’t new—in fact, researchers like Robert Schleip, Ph.D., director of the Fascia Research Project in Germany, and Thomas Myers, author of Anatomy Trains, have been studying it for years. While our understanding of fascia and how it functions has a long way to go, their work offers some interesting insights into how you can help your fascia function better. And it’s a little more involved than running on the treadmill! The work of Schleip and his team suggests that healthy fascia requires a new approach—the involvement of the whole body, as well as the mind.

6 Steps for Fascial Fitness

Because so many of our nerve endings are embedded in fascia, it's almost like an extension of our nervous system. Dr. Schleip describes fascia as “one of our richest sensory organs...certainly our most important organ for proprioception.” So the more a practice includes a proprioceptive awareness of the body, the more involved the mind is in the movement, and the more effective fascial work will be. That’s good news for yogis, since mindfulness is at the core of our philosophy and physical practices.See alsoFree Your Side Body: A Flow for Your Fascia

Fascia forms a whole-body, three-dimensional matrix of structural support like a spider web, permeating the entire body, surrounding all of our organs, continuous with the connective tissue of all of our muscles, bones and nerve fibers. So the best movements for it involve the whole body, targeting large myofascial chains, rather than focusing on isolated movements. Consider the difference between a simple bicep curl and a complex, multidirectional yoga posture like Gate Pose or Revolved Triangle.See also Free Your Front Body: A Flow for Your Fascia

With the right amount of stress, muscles, bones, the cardiovascular system, immune system—and yes, fascia, too—grow stronger, faster, more efficient. Fitness, essentially, is responsiveness and resilience to the challenges presented by life. Fascia has four types of receptors, each of which respond to different stressors. That means fascial fitness requires variety in movement. The key is to stretch, compress, and twist tissues in multiple directions, at varying speeds, and under different loads. Fortunately for yogis, the physical practice typically involves varied whole-body positions, speeds, and loads (especially if you explore different yoga styles).See alsoFree Your Back Body Like Never Before: A Flow for Your Fascia

No matter how much you love your yoga practice or exercise routine, it’s best for your fascia to rest regularly to allow time for recovery. Acute (short-term or varied) stress is much more useful than chronic stress, for two reasons. First, healthy fascia also requires proper hydration. It derives its strength partly from hydrostatic pressure, or the pressure its fluids exert on it due to gravity. After stretching or compressing fascia, it takes time to regain (and then surpass) its previous hydration level. Rushing from one activity straight into the next doesn’t allow the fascia time to regain its fluids and full strength. Second, chronic stress creates cortisol, which makes it harder for the body to produce the sugars that retain fluid in fascia. Cortisol also down-regulates the synthesis of collagen, delaying the healing process. So lack of rest makes fascia weaker and slower to heal from injury.See alsoDIY Bodywork: Release Tension with Foam Rollers + More Props

Muscle strength training creates rapid strength gains, but if training stops the results atrophy just as quickly. In contrast, fascia responds to training slowly and subtly. Fascia is made of collagen, which takes anywhere from 6 months to 2 years to change in strength and elasticity. The results are slow, but lasting.See alsoBeyond Foam Rolling: 4 Self-Myofascial Release Practices for Tension

Because fascia permeates every system of the body, its health is influenced by the food you eat, the quality of your breath, the chemicals and hormones you are exposed to, your level of mental and emotional tension, and so on. Fit fascia requires respect and attentiveness to every aspect of your life. Fortunately for yogis, the mental and spiritual practice almost invariably overflows off the mat and into the rest of our choices in life.See alsoEase Lower Back + Shoulder Tension with Fascial Work

Step 1: Move more mindfully.

Because so many of our nerve endings are embedded in fascia, it's almost like an extension of our nervous system. Dr. Schleip describes fascia as “one of our richest sensory organs...certainly our most important organ for proprioception.” So the more a practice includes a proprioceptive awareness of the body, the more involved the mind is in the movement, and the more effective fascial work will be. That’s good news for yogis, since mindfulness is at the core of our philosophy and physical practices.

About Our Expert
RachelLand works internationally as a Yoga Medicine teaching assistant, and for the rest of the year teaches vinyasa, yin, and one-on-one yoga sessions in Queenstown, New Zealand. Rachel's interest in anatomy lead her to a 500-hour teacher training with Tiffany Cruikshank and Yoga Medicine. She is currently working toward her 1000-hour certification.

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2018年3月28日星期三