🎼At
22:08 something tells me
What
in the dark
Hunting
&
More
Prolifica🛄
Your
Images
My
Trophies
I
look for you
I
follow you
I
bring you
Street
There
your
🎦
2018年10月31日 星期三
✨夢醒時分............
✨夢醒時分，
只有閒庭信步慢慢走，
等所有時間都走過，
將榕樹下稔熟的故事，
在一簾秋夢中講完。
有過春的企盼，
有過夏的流連。
慌亂中，
踽踽走進秋天。
草在結它的籽，
風在搖它的葉。
寄在波光瀲灩間。
光與影的變幻，
搖晃著雲淡風輕的眷戀。
驀然回首，
光陰的信箱裡，
餘下的阡陌時光，
是否會風情萬種？
殷勤的流水，
是否會驚起幾絲輕柔的波瀾？
行走在秋夭，
學會歷盡劫波，
仍能走得淡定而優雅.....🌺
🌺ASTOUNDING............
🌺ASTOUNDING
it is astounding and amazing,
it is astounding and amazing,
the
one who knows and sees,
the
Arahant the Perfectly Enlightened One has discovered
the achievement of an opening in the midst of confinement,
inside the deathly prison,
the achievement of an opening in the midst of confinement,
inside the deathly prison,
of
a desire world;
an opening,
an opening,
to
the undying; unbinding,
via a constant watchfulness,
for the achievement of a method for realization of nibbana
At Anjana grove,
via a constant watchfulness,
for the achievement of a method for realization of nibbana
At Anjana grove,
disciple,
Jatilagahiya,
approaches Ananda,
approaches Ananda,
stands
to one side,
and
she says to him;
"Concentration that does not lean
forward and does not bend back,
"Concentration that does not lean
forward and does not bend back,
and
that is not reined in,
and
checked by forcefully suppressing (the defilements) through
purification it is steady,
it
is content,
by being content,
by being content,
it
is not agitated.
What
did the Blessed One say this concentration has as its
fruit?"
Soothingly Ananda affirms,
confirming
"The Blessed One has said,
Soothingly Ananda affirms,
confirming
"The Blessed One has said,
this
concentration has final knowledge as its fruit,
when
one is thus percipient,
the self of conventional reference moves out,
the self of conventional reference moves out,
sense
bases withdraw;
sights,
sounds,
scents,
tastes,
tactility
are very much present."
thus in the scent of release submerged because of liberation,
thus in the scent of release submerged because of liberation,
this
individual is steady.........🌿
🍂My Autumn Poem 🍃
🍂My
Autumn Poem 🍃
yellowish,
orangish
leaves.
floating
to the ground.
crashing,
crushing
stepping on the leaves
with
a sow cool breeze.
leaves
fall to the ground.
as
you are twirling around. 🍂
🌿Spirit...........
🌿Spirit
spirit
that moved us,
through
us,
across
fields of merit,
the
spirit of the aspirant,
in
quiet moment one notices a goodness,
it
leads to heavens and not perdition;
not
to anguish,
a
sobriety encompassing quiet of non-intoxication;
not
sloth,
not
torpor... ,
in
the times of lucidity,
capturing
the spirit of aspirant;
'Bodhisattva'
for it is not in a statue,
not
in the walled temples,
it
is the dynamic current,
spirit
that moves us to be good,
effacing
the undesirable,
abiding
in the temple of the marvelous love,
compassion,
joy,
sweet
equanimity;
unhampered
by the vicissitudes of life it is an act of mind,
this
holy dwelling. 🌺
🌿TIMES UP！！！
🌿TIMES
UP！
Say
NO to racism！
Say
NO to sexism！
Say
NO to homophobia！
Say
NO to bigotry！
Say
NO to sexual assault.
Say
NO to discrimination.
Say
NO to gun violence.
Say
NO to all the bad in the world today ！
🍃
🍂We are tender and fierce.............
🍂"We
are tender and fierce.
We
are soft and strong.
We
are fragile and courageous.
Sometimes
all in one day！"
🌿
🍃感情一旦失落了........
🍃感情一旦失落了，
任流年在怎麼回溯，
也回不到最初的位置的，
唯有轉身，
揮揮手，
輕語說聲再見。
縱使已然釋了，
也掩蓋不住那身後的傷痛與落寞。
人，
總是會有些孤單的時侯。
人生，
已經過去的，
就也喚不回來的.....
朋友說，
該忘記的就忘了吧！
彼此就是兩個世界的人，
她是天使，
懂得如何飛翔，
你沒有翅膀，
拿什麼去追尋她飛翔的路線呢？！
那一刻我竟然找不到任何讓自己堅持的理由，
也找不到任何可以溫暖自己的話語，
也找不到任何關於你的消息。
單曲迴圈，
張信哲的那首從開始到現在，
聽著也唱著就能唱的淚流滿面。
如果分別是為了再次的相見，
相見是為了再次的分離，
何必一次次地無限地迴圈著相見與分別所帶來的悲傷呢？！
若這是最後的結局，
那又為何還是忘不了心底的面龐呢？！
一次新的記憶又是該如何去掩埋呢？！
就這樣過著繼續著我的一生，
在憧憬相遇的時光中，
遇見不知名的路人甲路人乙，
繼而擦肩而過，
再次相遇，
還是匆匆，
就如同你我，
最終的結局卻是，
我是你路過的過客，
你是我駐足的過客。
浮生一夢，
唯我秋夜西風獨自涼。
只是怨無窮，
只是路過，
只是過客而已。
🍃
Hand-Positioning Tips to Prevent Injury in Weight-Bearing Poses
https://www.yogajournal.com/poses/hands-down
Hand-Positioning Tips to Prevent Injury in Weight-Bearing Poses
Learn how to guide your students to bear weight on their hands with mindfulness and hand positioning tips so they avoid injury and gain upper-body strength.
Learn how to guide your students to bear weight on their hands with mindfulness and hand positioning tips so they avoid injury and gain upper-body strength.
Newcomers to yoga are often surprised by how much attention teachers pay to their feet during class. After all, our feet are our connection to the Earth, and the foundation from which our standing poses grow. But what about hands? They, too, form a foundation for poses like Adho Mukha Svanasana (Downward Facing Dog), Adho Mukha Vrksasana (Handstand), and the other arm balances. Just like the feet, the way your students use their hands will affect their balance and set the stage for the pose to grow from its roots in the Earth.
With a little knowledge about the structure of the hands and wrists, teachers could also inform students about how to correctly use their hands. Not only will the pose's foundation be more stable, but the whole pose will be better aligned. And probably most important, they'll reduce their chances of acquiring the nagging hand and wrist problems that are increasingly prevalent with more weight bearing on the hands and arms.
Hands vs. Feet
Hands and feet share similar bones and muscles, and the hands, like the feet, even have arches. There are differences, of course, that reflect the specialized functions of each. The structures of the foot, for example, are considerably stronger and thicker in order to bear weight, and the hand has nothing like the big, strong calcaneus (heel bone) that's designed to absorb the impact of the heel striking the ground when walking. In addition, the phalanges (finger and toe bones) are short in the toes but long in the fingers, allowing humans to perform finely-coordinated activities like playing the piano and drawing.
Most of us can't readily write or paint a picture with our feet, but we know that with special training, humans can learn. Similarly, bearing weight on the hands doesn't come naturally, and can cause painful problems in the hands and wrists, especially when students suddenly start spending a lot of time on their hands. That explains why complaints about wrist pain are common after a student who's relatively new to yoga starts practicing many cycles of Sun Salutations every day. As in any new activity, advise your students to start bearing weight on the hands and arms gradually, beginning with a few minutes every other day. That 48-hour interval allows the body to repair and build stronger structures, including muscles, ligaments, and tendons.
Teach Awareness in Weight-Baring Poses
The way you use and position your hands while bearing weight on them makes a difference, too. Adho Mukha Svanasana (Downward-Facing Dog Pose) is a good pose in which to work on hand awareness with your students. Begin by asking them to simply notice which part, or parts, of the hand and fingers are bearing most of the weight. Unless they've already worked attentively with their hand action, chances are good that they're bearing more weight on the heels of your hands than the metacarpal heads (base of the fingers where they join the palms). This tendency to lean into the heels of the hands will add more compression, and eventually discomfort, in the wrists.
Then, invite them to come to hands and knees, with the heels of their hands under their shoulders. Prompt them to look down at their hands and spread their fingers so that they have the same amount of space between each finger. Their fingers should be out straight and long from the palm of their hands and be actively pressing down the base of each finger where it joins the palm. (One of the gifts of Downward-Facing Dog is stretching the fingers out of their habitually flexed, or curled, position.) From the base of the little finger to the base of the thumb these knuckle joints form a half-circle of contact points, and inside that arc is the natural arch of the hand, which should be light and lifted off the floor.
Instruct your students to keep those contact points pressed down firmly as they lift their knees up and come into Downward-Facing Dog. From the grounded finger bases, remind them to keep stretching each finger out of the palm, and at the same time they should feel that they're lifting their forearms up out of their wrists. If the bases of the fingers share part of the weight, less weight (and compression) will rest on the heels of the hands and wrists. From the lift of the arch of the hand, it's possible to lift and lengthen all the way up to the hips, uncompressing your wrists, elbows, shoulders, and spine along the way.
Build upon the Foundation
When your students have learned how to distribute weight more evenly through the hands, they will be able to begin apply that knowledge to more challenging poses like Urdhva Mukha Svanasana (Upward Facing Dog), Adho Mukha Vrksasana (Handstand), and other arm balances. These poses are more challenging than Adho Mukha Svanasana because there is more weight on the hands, and the wrists are at 90 degrees instead of the more open angle of Downward-Facing Dog.
Keeping grounded around the periphery of the palm, and lifting from the arch, can bring a new lightness and better balance to these challenging poses.
Teachers, explore the newly improved TeachersPlus. Protect yourself with liability insurance and build your business with a dozen valuable benefits, including a free teacher profile on our national directory. Plus, find answers to all your questions about teaching.
About Our Expert
Julie Gudmestad is a certified Iyengar Yoga teacher and licensed physical therapist who runs a combined yoga studio and physical therapy practice in Portland, Oregon. She enjoys integrating her Western medical knowledge with the healing powers of yoga to help make the wisdom of yoga accessible to all.
Anatomy 101: Understanding Your Sacroiliac Joint
https://www.yogajournal.com/yoga-101/anatomy-101-understanding-sacroiliac-joint
Anatomy 101: Understanding Your Sacroiliac Joint
Twisting poses are a top cause of SI joint injury. Learn how
to safely anchor yourself before moving into your next twist.
Twisting poses are a top cause of SI joint injury. Learn how to safely anchor yourself before moving into your next twist.
Pain in or near the sacroiliac, or SI, joint—the spot at the base of the spine where the sacrum bone joins the ilium bones of the pelvis—is a growing complaint among yogis. It’s especially common among women, who make up 80 percent of sufferers. That’s in part thanks to hormones related to menstruation, pregnancy, and lactation, which make women’s ligaments more lax and prone to overstretching.
Why Women Are More Prone to SI Injury Than Men
Structural differences play a role, too. Often in women, only two segments of the sacrum articulate (or move) with the pelvis as compared to typically three segments in men, and less surface area touching the joint translates to less stability. The SI joint itself is also shallower in women, further reducing surface contact between bones. Finally, female SI joint surfaces are flatter and not as deeply curved as men’s—they can’t fit together as tightly, like two nesting bowls—and women’s two hip joints tend to be farther apart. Both factors negatively affect the biomechanics of walking, in which the hip joints alternate moving forward one after the other, causing a torqueing force across the pelvis and the SI joint. Though this is a normal action, with an innate slight slippage in the joint, in women the torquing force in the pelvis is greater, potentially stressing the sacral ligaments.
The Key Functions of the SI Joint
Of course, men suffer SI joint pain too, often as a result of inheriting lax ligaments from their parents, or through injury or overstretching in yoga. Regardless of gender, an SI injury can seriously impact your practice and your life. In standing, the weight of the trunk, head, and upper extremities translates laterally out through this joint to the greater pelvis, and then through the pelvis to the legs, and finally to the feet and floor. This makes the SI joint critical to standing, and allows us to bear weight on our bones rather than letting the weight just hang and potentially injure soft tissue like the ligaments. (Ligaments need to have integrity; they’re responsible for holding bone to bone, and if they are overstretched and stressed, the surrounding tissue must work extra hard to help create the needed stability—putting it at risk of injury, too.)
The Sacroilliac Joint in Yoga Poses
On the yoga mat, twisting poses are the top culprit behind SI joint injury. That’s because many students are taught to hold the pelvis still during twists, especially seated ones, and sometimes they’re told to “anchor” the pelvis to the floor during the twist and to keep the sitting bones level. But anchoring the pelvis can lead to overstretching the ligaments holding pelvis to sacrum, and, eventually, chronic achiness and sometimes debilitating pain in the whole SI area.
Consider a seated twist like Marichyasana III. When the pelvis is anchored to the floor at the sitting bones, the twisting must come solely from the spine, which means the sacrum is being dragged into the twist with the rest of the spine, while the pelvis is being held back and thus moves in the opposite direction. Add to this effect the extra torque and force that the arm exerts on the soft tissue around the SI joint when it levers against the outside of the leg to create the twist, and the potential for overstretching the sacral ligaments increases manyfold.
Repeatedly practicing in this way stretches the sacral ligaments that are trying to hold the pelvis and sacrum together, until pain results. In fact, the very definition of SI dysfunction and pain is a condition in which the SI joint is not in its neutral, stable position, with the joint surfaces between pelvis and sacrum aligned.
While I agree that every asana needs an anchor, in twisting poses the anchor is not the pelvis—instead, it’s the thigh, and the foot that is on the floor. The most important thing to remember about the SI joint is that it is a joint of stability, not mobility. If the pelvis is allowed or encouraged to twist first, followed by the spine twisting second, the SI joint will be much happier. The key to protecting the SI joint, be it in standing poses like Trikonasana and Parivrtta Trikonasana, forward bends like Marichyasana I, or seated twists like Marichyasana III, is this: Always move the pelvis and sacrum together.
READ MOREHow to Deal with SI Joint Discomfort
SI Joint Safety In Seated Twists
Marichyasana I
Anchor the “standing” foot and feel the pelvis and spine moving in harmony in this forward-bending posture.
Starting in Dandasana (Staff Pose), bend your right knee, and place the right foot on the floor so that the heel is in line with the sitting bone. This may mean that your heel is not tightly pulled into the buttock, but is a little bit away from it. Wrap your right arm out around the shin of the right leg and catch your left hand behind your back. Exhale and bend forward, letting the right sitting bone come up from the floor to create the forward bend. Anchor the pose from the right foot by pressing it into the floor firmly so it feels as if you are standing on it. This causes the pelvis to tip forward in the pose like it does in all forward bends.
Marichyasana III
Reach the straight leg forward, move the pelvis and sacrum as one, and allow the twist to develop from the base.
Return to Staff Pose. Bend your right leg so the right heel is in line with the right sitting bone, and your shin is exactly vertical. Then move your left (straight) leg forward away from you on the floor so that the pelvis twists. You may find you move your leg four or more inches. You will also notice that your abdomen is already facing the inner thigh of the right, bent leg, and the twist has begun.
Place your left elbow across the right knee; exhale and allow the left sitting bone to come up so only the skin of the left buttock is touching the floor as you shift almost all your weight onto the right foot and sitting bone. Inhale, exhale, and then after the exhalation, introduce the deep-belly organs into the twist. Remember, twists are about the organs and are intended to create a “wringing out” effect, thus contributing to organ health in the kunda, or vessel, of the trunk. With the lungs empty, gradually twist; you will be surprised how far and comfortably you can move into the pose. You’ll also see how easy it is on the SI joint when you allow the pelvis to create the first half of the movement, with the spine and arm creating the second half.
Turn the left thigh inward and stretch out strongly through the ball of the left foot. Imagine you are trying to put the left shoulder blade on the other side of the right knee. Switch legs and repeat both Marichyasana poses on the left.
Above all, never force the body to twist. Twists are gradual and steady poses to be savored in increments of letting go, to allow—not force—the movement. Follow your twisting practice with Uttanasana (Standing Forward Bend) to uncurl the spine in a symmetrical way.
READ MOREPractice Tips for SI Joints
ABOUT OUR EXPERT
Judith Hanson Lasater, PhD, PT, has taught yoga since 1971 on six continents and in most states in America. She is the author of eight books on yoga, including Yogabody: Anatomy, Kinesiology, and Asana. For more information, visit judithhansonlasater.com.
Judith Hanson Lasater, PhD, PT, has taught yoga since 1971 on six continents and in most states in America. She is the author of eight books on yoga, including Yogabody: Anatomy, Kinesiology, and Asana. For more information, visit judithhansonlasater.com.
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