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【○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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Sunday, June 24, 2018

Yoga for Moms: Healing Your Pelvic Floor


https://www.yogajournal.com/lifestyle/yoga-moms-healing-pelvic-floor

Yoga for Moms: Healing Your Pelvic Floor

Janet Stone, who will lead our upcoming Yoga for Moms online course, explains how to heal your pelvic floor with mula bandha.
Janet Stone performs a low lunge with mula bandha engagement.

Internationally recognized yoga teacher and mother of two Janet Stone, who will lead our upcoming Yoga for Moms online course (enroll now and be the first to know when this mom-inspired course launches), is offering YJ readers a series of weekly "mom-asanas" for serenity, strength, and grounding. This week's practice: healing your pelvic floor.

In a standard pregnancy and vaginal birth, the amount of loosening that happens in the abdominal muscles and pelvic floor catches many women off guard, especially if you've had more than one child. I think of strengthening the pelvic floor as returning to being grounded, or re-building the connection from the waist down through the legs back into the earth again.

Practice: Heal Yourself With Mula Bandha

Re-engaging your pelvic floor by engaging the mula bandha (root lock) can help you heal after childbirth. On an anatomical level, it requires an engagement of the pelvic floor muscles as well as the transverse abdominis, the deep abdominal muscle layer that wraps around your torso from back to front. Mula bandha can also initiate a deeper sense of stability in both the body and the mind.
Doctors and midwives will tell you to do Kegel exercises to strengthen the pelvic floor muscles, or to hold your urine to reestablish the connection with that area, but after my second child -- and this is what I do for a living -- if you would have told me to engage those muscles, I would have said, "I can't even feel a thing." However, doing Kegels, or creating a pulsating movement with the mula bandha, while you're doing other poses makes you more likely to carry through with the doctor's orders.

Mom-asana of the Week: Low Lunge with mula bandha engagement

From any lunge (Low Lunge is shown) or Goddess Pose or Warrior II, try creating a pulsating movement with the mula bandha. Squeeze the pelvic muscles and inner thighs to create isometric movement. Feel the whole body lifting up from the ground and sinking back in. You can emphasize this with a micro lift in the body on the exhale (when mula bandha is engaged) and then softening downward on the inhale (when mula bandha softens). Not only will this help you strengthen the pelvic area, it will also help you come to re-own this space and understand that it is a safe place, which may also help you regain desire to connect with your spouse or partner.
ABOUT JANET STONESan Francisco-based yoga teacher Janet Stone started her practice at age 17. A student of Max Strom and meditation teacher Prem Rawat, Stone teaches vinyasa flow at events around the world. Her new kirtan album with DJ Drez, Echoes of Devotion, hit number 1 on iTunes’s World Music chart this year. Stone has two daughters and offers this advice to moms: “Motherhood offers infinite lessons in the realms of surrender, empowerment, grace, mistakes, and patience, and then some more patience—as well as the endless unfurling of transitions and change. Practicing yoga amidst this adventure can support us in myriad ways to find our center.” Learn more about her upcoming course, Yoga for Moms

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