【○隻字片羽○雪泥鴻爪○】

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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5月3日星期四

Yoga We Know You Need: 4 Smartphone Counterposes

https://www.yogajournal.com/practice/yoga-know-need-3-smartphone-counterposes

Yoga We Know You Need: 4 Smartphone Counterposes

The hunch in your shoulders and knots in your neck aren’t just uncomfortable, they carry an orthopedic risk. Amy Ippoliti created this practice to counteract "tech neck."

REBECCA TOLIN

JUL 2, 2015

The hunch in your shoulders and knots in your neck aren’t just uncomfortable, they also carry an orthopedic risk. Amy Ippoliti created this practice specifically to counteract the "tech neck."

(Plus, want to practice or study with Amy Ippoliti in person? Join her at Yoga Journal LIVE New York, April 19-22, 2018—YJ's big event of the year. We’ve lowered prices, developed intensives for yoga teachers, and curated popular educational tracks: Alignment & Sequencing; Health & Wellness; and Philosophy & Mindfulness. See what else is new and sign up now.)

The first yogis came thousands of years before the smartphone, yet sometimes yoga feels like it was invented as an antidote to technology. After hours perched over my laptop or just minutes pecking my iPhone, I need more yoga! You know what it’s like, your shoulders feel frozen in an ape-like hunch and the back of your neck ends up in a throbbing knot. “It’s enough that we have to relate to technology because it exists and we have to use it to kind of keep up with culture, but when you consider there are orthopedic risks, it adds a whole other layer,” said Amy Ippoliti in a workshop at Yoga Journal LIVE! San Diego last weekend.

Even this superstar yoga teacher and earth conservationist is no stranger to the troubles of texting. Ippoliti designed an entire iPhone counter-practice after discovering her neck had degenerative discs. “Tech neck,” when the neck droops forward and down as you post a shot to Instagram, send a text, or email the boss, puts up to an astounding 60 pounds of pressure on the upper cervical spine, research shows. That is akin to carrying 12 yoga mats or a small child on your neck.

EXPLORE Office Yoga

4 Ways to Counteract "Tech Neck"

Ippoliti suggests doing these poses throughout your day to counteract the effects of phone and laptop use. These poses lengthen the front muscles of the neck, which tend to get shortened when we hunch over a screen or a keyboard. They also realign the shoulders and upper thoracic spine, freeing the lower cervical vertebrae. Restoring a natural curve in the spine also opens the shoulders and may even ease rotator cuff and elbow pain.

Stand facing a wall and brace yourself with your left fingertips at shoulder level. Place your right elbow and forearm against the wall slightly higher than shoulder height. Take a breath in and lift your armpits and rib cage up toward your ears so the sides of your body get long. As you pull your shoulder heads, head and neck back, curl the upper thoracic spine in and up. Keep your chin open. Maintaining this alignment, exhale and turn your feet to the left, increasing the stretch to the chest. Repeat on the other side.See also Kathryn Budig’s Twisting, Chest-Opening Practice

While, sigh, you can’t spend all day doing yoga, you can become more conscious about how you use your laptop and smartphone. Ippoliti also offered suggestions for reducing the impact of tech use on your body. She also reminds us to stand tall! “Who cares what people think? You’re going to look elegant, you’re going to look fabulous and people are going to be attracted to you.” Sure beats tech neck.WATCH THE VIDEO The Yoga of Smartphones: How to Avoid "Tech Neck"

1. Gradual Cobra

From your belly, place fingertips over your head, a little wider than your shoulders. Keeping your head neutral, lift your elbows towards the sky. Lengthen your side body from hips to armpits. Soften the heart and pull the arm bones into the sockets. Curl shoulder blades down the back and into your heart. Extend forward to rise up. Lower down and slide your hands a few inches back towards your hips. Again, soften your heart and pull arm bones into the sockets. Draw scapulae down the back and lift up. Slide hands back another few inches and follow the same instructions. Then move into regular Cobra Pose applying the same principles. Once in Cobra, move the top of the thoracic spine (around shoulder height) and the bottom of the cervical spine (around shoulder height) in toward the front body and take chin up for an extra stretch.

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【○隻字片羽○雪泥鴻爪○】

2018年5月3日星期四

Yoga We Know You Need: 4 Smartphone Counterposes

Yoga We Know You Need: 4 Smartphone Counterposes