中午沒上課，跟麗容去找出外開會的隗隗跟小昭吃中飯，沒想到遇到老闆，他身上沒帶錢包還硬說要跟著我們飯團一起去吃午餐^_^lll…，原來是早上主管會議又跟隗隗吵架啦，不過這倒是多年來我第一次跟老闆在非工作場合一起吃飯。隗隗選了「三味香」，我點了二個花素包子還有紫菜蛋包湯，後來大家還去吃優格冰淇淋。其實老闆也有自己的心事，但平時很難跟員工分享或是說出真心話，像我們這種飯團員工可以讓他訴苦的大概也不多，所以雖然還是又交辦了一堆奇怪的工作，但因為氣氛好，大家也都覺得愉快啦。說真的這個年代，有事忙總比沒事等著裁員或是無薪休假要好了。
今天唯一選的瑜珈課是Phoenix的☆Hatha 1☆，押著小昭來上課，不准她藉故偷跑翹課，呵呵。七樓大教室約25個同學，熟悉的OM音樂，靜坐時很特別，Phoenix把燈全部關掉，要我們感覺黑暗的時候對於整個教室空間與附近同學的距離是否因此增大？然後繼續閉著眼睛練習簡單的熱身扭轉動作，吸氣兩手往上，吐氣往右扭轉停留10個深呼吸，吸氣回正兩手往上，吐氣往左扭轉停留10個深呼吸，吸氣兩手往上，再一次吐氣往右扭轉停留5個深呼吸、但臉往左邊扭轉停留5個深呼吸，再一次吸氣兩手往上，吐氣往左扭轉停留5個深呼吸、但臉往右邊扭轉停留5個深呼吸，吸氣兩手往上，吐氣手放下回到靜坐，兩手合掌胸前三聲OM開始。
然後兩腳往前伸直，Phoenix把燈打開，問我們想要多亮的光度？兩腳成蝴蝶式，Phoenix開始講話，我每次來上她的課就是想來聽她說話，而她今天說得特別多。
她說瑜珈的練習有三個層次，分別是自我ego、想法think or thought、還有智慧intelligent，她問我們的瑜珈是自我的瑜珈還是智慧的瑜珈？在黑暗中的時候因為看不到別人、也看不到自己，就無法作自我的瑜珈、而必須作智慧的瑜珈，但總是看著鏡子的人，就是作自我的瑜珈、而不是作智慧的瑜珈。她說她將回去新加坡，這也是第一次我在課堂上正式聽到她宣布即將離開的訊息，雖然我半年前就已經知道她的生涯計畫即將轉型，而逢經濟不景氣的年代，會館裡有老師被減薪或是裁員，她說如果當老師的心裡想著自己是A級教師，又為會館付出那麼多的心力而感到氣憤，就是自我的瑜珈，但如果考量到這是大環境不景氣時不得不、而且並非針對個人的調整，就是智慧的瑜珈。當然她這番話我感受很深，這節課Phoenix在每個簡單動作中提醒我們的就是看待自我的利益、還是智慧思考的角度。
兩腳先往前伸直，兩手往前撐地六次臀部抬高，推到下犬式停留5個深呼吸，吸氣到Plank先停留5個深呼吸，膝蓋跪地接三點著地停留5個深呼吸，吸氣Cobra停留5個深呼吸，Phoenix問我們這是自我的蛇還是智慧的蛇，用的是背部的力量還是手臂的力量？回到趴姿，兩腳勾起，直接從這個手掌與腳趾的距離推回下犬式，因此距離應該是最正確的位置，她要我們感覺這個距離跟我們平時下犬式的距離有沒有一樣？重複三次，但她說還是有很多人是「短狗」，意思就是又把腳往前走了，她問我們，我們練的是自我的狗、非要把腳板踩地、還是智慧的狗、知道自己該伸展哪些位置？從下犬式三步往前走到兩手間吐氣前彎停留5個深呼吸，吸氣兩手往上，吐氣回到山形。
Hatha拜日式先跟著口令來回各一趟，第一趟先推到下犬式到Plank再接三點著地，下犬式的時候Phoenix問我們加上拜日式的下犬式感覺有沒有不一樣？第二趟練一半的Chaturanga胸口不碰地接Cobra，後面兩趟來回配合自己的呼吸與速度練習，因此要更舒服優美，可以自己變化動作，所以我練弓箭步、直膝Chaturanga標準式接上犬式，山形閉上眼睛停留10個深呼吸。
站姿平衡，右腳彎樹式，兩手胸前合掌停留5個深呼吸，兩手交叉反掌往上推停留5個深呼吸，眼睛再往上看停留5個深呼吸，手腳放下回到山形，換邊重複。第二趟的Tree Pose同樣右腳彎樹式，兩手胸前合掌停留5個深呼吸，然後把眼睛往下看約100公分的地方，看準停留約3~5個深呼吸之後，眼睛閉起來停留10個深呼吸，手腳放下回到山形，換邊重複。第三趟重複第二趟的練習，Phoenix強迫大家一定要試著閉眼睛，不然她要把燈關掉！
接著是拜月式，跟拜日式其實是相同的動作，不過Low Lunge加上兩手夾耳起身後彎，來回各一趟後，第二趟來回自己重複，但是從左腳先往後開始。山形閉上眼睛停留10個深呼吸。
吸氣兩手往上，吐氣前彎，吸氣兩腳往後到下犬式停留10個深呼吸，膝蓋跪地Child Pose停留10個深呼吸，Phoenix問我們這是自我的嬰兒式還是智慧的嬰兒式？臀部有沒有確實坐在腳跟上？還是只為了額頭點地、手往前伸直，所以臀部離開了，卻只是因為老師只看得到前面就不顧後面了？Phoenix老師這話撂得重了，其實資深同學真該聽到心坎裡~起身高跪勾起腳趾Camel Pose，兩手背後扶下腰，指尖朝上，後彎停留10個深呼吸，吸氣起身，回到Child Pose停留一分鐘，Phoenix問我們這是自我的駱駝還是智慧的駱駝？是要讓胸口打開更多，還是每次都只急著把手去握到腳跟，脖子就往後掉甚麼都不管了？起身接第二次標準駱駝式停留一分鐘，第三次回到Child Pose停留一分鐘。
吸氣起身兩腳往前伸直，Paschimottanasana前彎停留一分鐘，吸氣起身，兩腳左右打開要超過60度，前彎趴下手握腳板外側停留一分鐘，吸氣起身，臀部坐在墊子中央的位置靜坐，Phoenix再次把燈關掉，重複剛開始時扭轉的動作，吸氣兩手往上，吐氣往右扭轉停留10個深呼吸，吸氣回正兩手往上，吐氣往左扭轉停留10個深呼吸，吸氣兩手往上，再一次吐氣往右扭轉停留5個深呼吸、但臉往左邊扭轉停留5個深呼吸，再一次吸氣兩手往上，吐氣往左扭轉停留5個深呼吸、但臉往右邊扭轉停留5個深呼吸，吸氣兩手往上，吐氣手放下回到靜坐，趟下大休息三分鐘，起身後三聲OM下課。
我有點想問問Phoenix是否已經規劃好她回新加坡後的第二段人生規劃，不過她跟另外一位同學聊著，小昭也說要我帶她去買點吃的，所以我就先離開了，希望Phoenix離開前，我還能有機會跟她聊聊，她也是個影響我很多的老師，但不是在體位法層面上，而是深度的自省，很少有老師能那麼百無禁忌的直搗核心，也許因為國情的不同，她說話起來不像本國籍老師自然會多所修飾，因此有些同學聽來可能連語調都覺得刺耳，但總得有人能給我們當頭棒喝，才能覺醒。這節課也讓我想了很多，所以當小昭問我是否這節課會感覺好像甚麼動作都沒練到，我笑說我本來就是來上Meditation，因此收穫滿滿~
2008年12月11日 星期四
2008年6月20日 星期五
P1425 (待續)Hatha 1/Philip (60min)
三樓大教室完全客滿，這是這個月最後一次上Philip的課，由於是我今天第三節課，上課前我先睡一下，起來時想試試看昨天早上感覺有點落枕的右側脖子是否已經好多了，沒想到一試竟又扭到了！而且感覺比昨天更嚴重，沒辦法往前下巴扣胸，這下子這節課可慘了~也不能拖著再不去看醫生，下課後得去向中醫報到了。
秀秀姐這節也來囉，我旁邊是湘怡，我沒猜錯，下午兩節Hatha 1她都會上，是Philip的忠實粉絲。我還聽到其他同學說前一節Philip的Hot Hour候補到三十多哩，結果看到Philip這節課穿長袖進教室，是因為熱瑜珈下課後覺得比較涼嗎？^_^lll...
Namaste, hello everyone, welcome to the Hatha 1, how are you today?是Philip上課前的招呼語，他說today is so hot, 我們進了教室就已經成了hot yoga, 哈哈, it's good, it's my last day in here, I will go back to Hong Kong, I will give you all I have, everything I know, and let's do everything, 哈哈, yoga have more than around five thousands different poses, let's do everything today, everything two seconds, 哈哈哈, in our body, we can make different category, some is forward bend, some is back bend, some is inversion headstand, these kinds of stuff, and have one category I feel is very good for today, it's twist (我聽到時簡直要昏倒，因為我最怕扭轉~^_^~), twist is body neural element, it can be very challenging, when body is cold or stiff, we need twist, or very tired, twist is also good, so twist is neural maintain for both, see I will try to teach all the twist poses, 哈哈哈。
Please standing up, 腿打開腰的寬度，fold your hands and close your eyes, main principal of twist is inhale lengthen then exhale you twist, now inhale lengthen your body, through the inhale push your legs down, lengthen your body in every different directions, thought the inhale take a long breath in, 嗯不太協調的三聲OM~Namaste.
Inhale straight arms up, put your arms down by your side exhale, fold your hand on the prayer, inhale push down and lift at the same time, 感覺腳往下紮跟、手往天, 再一次吸氣手往上,吐氣手放下合掌胸前, now from your inner body become soft and brightly, inhale straight your arms up, extend the inner you become so long, first Uttanasana exhale and bow, put your hands under the kneecap, 手放在膝蓋下,吸氣往前延伸一半,感覺腳跟往地紮根,屁股往後,頭往前,保持這個感覺,吐氣往下,hands on the floor保持手放在地上, hands on the knee, abdomen in,吸氣延伸,吐氣前彎,your inner body become so bright, not the inhale, not the exhale, inhale and exhale lengthen together, 這次保持手放在地吸氣往前延伸,保持延伸的感覺來作吐氣and bow, one more, inhale half way lift, exhale bow everything down.
Step your right leg back, left leg back, drop the knees down touch the floor, 慢慢把下巴往前看、彎手肘,身體往下按到墊子(要很習慣日港混合式的中文),保持呼吸把你的腳往後,膝蓋伸直,腿伸直,放柔你的身體,在每個吸氣的時候,慢慢感覺肩膀往天,保持那個感覺,inhale come cobra, soft your heart放柔你的心, melt your heart sink down to the skin of the chest, feel your weight of heart sink down, now your peeling shoulders back, pulling your shoulder blades and your back muscles back and lifting up, draw the all way down now, tuck the toes and go back child pose and relax.
Inhale coming up, step your right leg forward, left leg forward, exhale put your body down, 腿永遠打開腰的寬度,吸氣inhale straight up, all the way up, going up,站起來,吐氣bow forward all the way down,half way往前延伸一半,exhale and bow going down,兩腳往後膝蓋按地,慢慢眼睛往前看,彎手肘往下,把身體慢慢往下,腳伸直,腿往後,放柔身體的重量,吸氣的時候身體往後開look up,打開你的每一個手指頭,看看你的手指,Index fingers往前方,keeping that, shoulders back a little bit more, 膝蓋往前推向你的胸,把手往後推向你的腳,保持手和腳往中間集中,再慢慢打開肩膀多一點點,往天看(Philip特有語言),and now downward facing dog下犬式,眼睛往前看,左腳往前、右腳往前inhale, exhale bow all the body down, inhale come all the way up straight up high, exhale bow the body down, interlace the hands behind手往後扣, 每一口吸氣的時候,用你身體肌肉的力量往中間集中, 現在把膝蓋彎一點點, 吸氣抬頭一半往前看, 保持那樣的感覺, 下巴和胸往前延伸, 再把手肘彎一點點, 保持膝蓋和手肘彎, 現在把你的肩膀往後很多, 把你的大腿和屁股的肌肉往後很多, 保持所有的肌肉往後集中, 在吸氣的時候把腳伸直, 屁股往天, 手肘伸直, 胸往膝蓋延伸, hands down touch the floor and pause, step your right leg back, knee down, 右腳往後膝蓋按地, inhale coming up, stretch high,打開你的手指, palms facing forward, 手掌往前一點點, 保持手伸直, shoulders back肩膀往後, 感覺像下犬式一樣, 手掌打開, 手伸直, 肩膀往後,心溶化, hands down touch the floor, downward dog下犬式, make heels high and bend your knees a little bit, 再把手用力的往地推,感覺肩膀與手往下延伸,離開耳朵,把屁股往天推,把心往膝蓋慢慢融化,眼睛往前看,右腳往前,左膝蓋按地,inhale and rise up, palms facing forward right now, make your legs go strong, lift the chin, make chin up, leave the shoulders back, exhale hands down touch the floor, 往前走inhale腿打開腰寬度,手指往後扣and bow falling down, hands down touch the floor.
Step your left leg back, knee down, 左腳往後膝蓋按地,inhale come up, all the way stretch up high, 手只用力的打開, 現在把手往前一點點, 感覺背部肌肉往後收緊, 肩膀往後才慢慢的把手往天, 感覺從你的背慢慢把你的身體往後作一個簡單的後彎, hands down touch the floor, 下犬式, 當你肌肉往中間集中的時候,感覺你的肌肉從手指延伸到你的肩膀,保持背部收緊的感覺,每一個吐氣,把你的心和手掌往地紮根,把你的能量放在骨盤上,屁股往天多一點點(Chops怎麼沒教Philip說臀部可能稍微文雅些哈哈),眼睛往前看,左腳往前,右膝蓋按地, inhale come up, stretch up, this time bend your elbows彎手肘,下巴,手肘與肩膀三個地方同時慢慢的往後, 再把你的手延伸,腿用力的往下紮根,再把手往後延伸,作一個後彎的動作,hands down touch the floor, inhale step forward, interlace the hands, and bow falling down, inhale come up all the way up high, full stretch.
Exhale bow all the way down touch the floor, 眼睛往前看, inhale抬頭, 右腳往後右膝蓋按地, strech up, come up, hands down touch the floor, 下犬式, full stretch, hands down, 手和腳用力的往後延伸, inhald forward平板式,保持腿往後的感覺,慢慢眼睛往前看,彎手肘往下,身體貼在地上,腳趾往後, inhale眼鏡蛇, tuck the toes, back to downward dog, 眼經往前看, 右腳往前,左膝蓋按地inhale come up, hook the thumbs together, 手指互扣, bend your elbows, squeeze the legs腿用力的集中, squeeze the shoulders back,尾椎往內收, 右腳跟往地用力的紮根,and arms back手伸直, 用力的往後,吐氣hands down touch the floor, inhale腳往前走, 手指往後勾and bow, inhale come up, all the way up full stretch, then hook the thumbs right now, pull your chin up, exhale bow all the way down touch the floor, interlace the hands behind you, left leg back左腳往後膝蓋按地,inhale come up,打開你的手掌,感覺你的肩膀用力往後,下犬式step back downward dog,打開手指,inhale forward平板,保持腿往天,屁股往後延伸的感覺,眼睛往前看,彎手肘going down, inhale come up cobra pose, exhale go back,眼睛往前看, left leg forward, right knee down, stretch go up, drop your hips down, make your shoulders up,像兩股力量拉長, tuck the toes and go back, 心往上延伸,頭和下巴往後,hands down touch the floor, step forward往前,interlace the hands goes down, step your left leg back straigth lunge and come up(這個動作Patrick在progression sessins時特別提過手不要碰地喔), 把左腳跟往前延伸一點點, 身體也往前延伸一點點, 保持腳跟和手往前的感覺, 再慢慢把右屁股往後,屁股往外, 肩膀往後, 吸氣時慢慢把右腳跟往地紮根, inhale come up palms together,保持骨盤水平, turning to right side, twist to the right(開始進入扭轉的主題了),每一個吸氣時收緊右邊肩膀的肌肉,吐氣時把右邊肩膀往後多一點點,hands down touch the floor往前走inhale, and bow your body down exhale, 換邊other side,右腳往後,保持呼吸,身體慢慢的往前,把腳跟往前一點點,感覺右腳趾往後延伸,肩膀往天,每一次吸氣把右屁股往右打開,吐氣往地紮根,感覺腳跟不只是放在地上,要用力的往下推,twist to the left,吸氣時左邊肩膀肌肉集中,吐氣時左邊肩膀往後,保持左腳往地紮根,同時把右骨盤往外打開一點點,hands down touch the floor, inhale step forward往前走,and bow falling down.
左腳往後腳跟按地,inhale come up straight legs,腿往中間集中,慢慢把手往前延伸,保持腿往中間集中的感覺,吐氣三角式hands down touch the floor,腳伸直,保持腿往中間集中再多一點點,inhale and come up,change leg, inhale往前延伸,exhale吐氣bow your body down,每一次吸氣的時候感覺背部的肌肉打開,吐氣的時候用你肌肉的力量把右肩膀往後延伸,手往後打開,腿往地紮根,腿集中,inhale come up, go back to the front, interlace your fingers on your back, square your body, step back leg forward a little bit, inhale打開你的左屁股往外, come down all the way to your front foot, 把你的膝蓋微微的彎一點點,放柔你的皮膚和你的呼吸,放柔你的手指,把左屁股往左打開多一點點,保持骨盤往右延伸,吸氣往前延伸一半,肩膀往前,右屁股往天,左屁股往後,吐氣exhale bow,當你把你的右腳跟往地紮根的時候,把你的膝蓋完全的伸直,把你的左腳完全的往下用力按,hands down touch the floor and pause, 把你的右手放在骨盤上,左手放在右腳的外面,彎膝蓋一點點,再把左屁股往外打開,用手幫助右屁股往後延伸,肩膀往後,腳伸直,往天看,保持右手放在骨盤上,我要你感覺每個吸氣的時候,利用左腳跟的力量往後,利用左屁股的力量往外打開,再感覺你的右骨盤往後多一點點,右肩膀往後多一點點,exhale hand down touch the floor,手在骨盤,腿集中inhale and come up,turn to other side打開手,腿打開一點點，inhale stretch forward, exhale go back三角式,往後延展身體,再儘量的往前,inhale come up, interlace fingers behind the back inhale, exhale bow falling down, 彎膝蓋一點點,右屁股往右打開,左屁股往天延伸,inhale吸氣往前延伸一半,把腳伸直,右腳跟往外打開,吸氣,exhale and bow the body down, hands down touch the floor and pause, 右手放在左腳外,左手放在骨盤上,inhale and look up, easy triangle, 彎多膝蓋一點點(奇怪的中文吧^_^lll),屁股往外打開,感覺左腳腳跟往後集中,保持肌肉往後集中的感覺,再把膝蓋伸直,腳伸直,左腳跟往地推,肩膀往天延伸,inhale and come up,手放在地上,放在骨盤,inhale and come up.
(待續32:16)
下課後直奔中醫診所，醫生把脈後說我最近有些勞累，加上這兩天我都覺得胃腸不舒服，所以落枕的處理左手六針，右側脖子二針，也開了藥方，逍遙散4克清肝養血，疏肝解鬱；旋覆代赭石湯4克扶正益胃、降逆化痰；川揀子1克清內熱；延胡索1克有鎮痛作用；青皮1克舒肝破氣，散結消痰，主治胸肋胃脘疼痛；枳實1克能興奮胃腸，使蠕動增強，又有降低腸平滑肌張力和解痙作用；木香1克健脾和胃，燥濕止瀉；砂仁1克可用治氣虛腹脹及虛寒泄瀉。明天早上是TT的最後一次晨間練習，希望身體能以最佳狀態畫上最完美的句點。
秀秀姐這節也來囉，我旁邊是湘怡，我沒猜錯，下午兩節Hatha 1她都會上，是Philip的忠實粉絲。我還聽到其他同學說前一節Philip的Hot Hour候補到三十多哩，結果看到Philip這節課穿長袖進教室，是因為熱瑜珈下課後覺得比較涼嗎？^_^lll...
Namaste, hello everyone, welcome to the Hatha 1, how are you today?是Philip上課前的招呼語，他說today is so hot, 我們進了教室就已經成了hot yoga, 哈哈, it's good, it's my last day in here, I will go back to Hong Kong, I will give you all I have, everything I know, and let's do everything, 哈哈, yoga have more than around five thousands different poses, let's do everything today, everything two seconds, 哈哈哈, in our body, we can make different category, some is forward bend, some is back bend, some is inversion headstand, these kinds of stuff, and have one category I feel is very good for today, it's twist (我聽到時簡直要昏倒，因為我最怕扭轉~^_^~), twist is body neural element, it can be very challenging, when body is cold or stiff, we need twist, or very tired, twist is also good, so twist is neural maintain for both, see I will try to teach all the twist poses, 哈哈哈。
Please standing up, 腿打開腰的寬度，fold your hands and close your eyes, main principal of twist is inhale lengthen then exhale you twist, now inhale lengthen your body, through the inhale push your legs down, lengthen your body in every different directions, thought the inhale take a long breath in, 嗯不太協調的三聲OM~Namaste.
Inhale straight arms up, put your arms down by your side exhale, fold your hand on the prayer, inhale push down and lift at the same time, 感覺腳往下紮跟、手往天, 再一次吸氣手往上,吐氣手放下合掌胸前, now from your inner body become soft and brightly, inhale straight your arms up, extend the inner you become so long, first Uttanasana exhale and bow, put your hands under the kneecap, 手放在膝蓋下,吸氣往前延伸一半,感覺腳跟往地紮根,屁股往後,頭往前,保持這個感覺,吐氣往下,hands on the floor保持手放在地上, hands on the knee, abdomen in,吸氣延伸,吐氣前彎,your inner body become so bright, not the inhale, not the exhale, inhale and exhale lengthen together, 這次保持手放在地吸氣往前延伸,保持延伸的感覺來作吐氣and bow, one more, inhale half way lift, exhale bow everything down.
Step your right leg back, left leg back, drop the knees down touch the floor, 慢慢把下巴往前看、彎手肘,身體往下按到墊子(要很習慣日港混合式的中文),保持呼吸把你的腳往後,膝蓋伸直,腿伸直,放柔你的身體,在每個吸氣的時候,慢慢感覺肩膀往天,保持那個感覺,inhale come cobra, soft your heart放柔你的心, melt your heart sink down to the skin of the chest, feel your weight of heart sink down, now your peeling shoulders back, pulling your shoulder blades and your back muscles back and lifting up, draw the all way down now, tuck the toes and go back child pose and relax.
Inhale coming up, step your right leg forward, left leg forward, exhale put your body down, 腿永遠打開腰的寬度,吸氣inhale straight up, all the way up, going up,站起來,吐氣bow forward all the way down,half way往前延伸一半,exhale and bow going down,兩腳往後膝蓋按地,慢慢眼睛往前看,彎手肘往下,把身體慢慢往下,腳伸直,腿往後,放柔身體的重量,吸氣的時候身體往後開look up,打開你的每一個手指頭,看看你的手指,Index fingers往前方,keeping that, shoulders back a little bit more, 膝蓋往前推向你的胸,把手往後推向你的腳,保持手和腳往中間集中,再慢慢打開肩膀多一點點,往天看(Philip特有語言),and now downward facing dog下犬式,眼睛往前看,左腳往前、右腳往前inhale, exhale bow all the body down, inhale come all the way up straight up high, exhale bow the body down, interlace the hands behind手往後扣, 每一口吸氣的時候,用你身體肌肉的力量往中間集中, 現在把膝蓋彎一點點, 吸氣抬頭一半往前看, 保持那樣的感覺, 下巴和胸往前延伸, 再把手肘彎一點點, 保持膝蓋和手肘彎, 現在把你的肩膀往後很多, 把你的大腿和屁股的肌肉往後很多, 保持所有的肌肉往後集中, 在吸氣的時候把腳伸直, 屁股往天, 手肘伸直, 胸往膝蓋延伸, hands down touch the floor and pause, step your right leg back, knee down, 右腳往後膝蓋按地, inhale coming up, stretch high,打開你的手指, palms facing forward, 手掌往前一點點, 保持手伸直, shoulders back肩膀往後, 感覺像下犬式一樣, 手掌打開, 手伸直, 肩膀往後,心溶化, hands down touch the floor, downward dog下犬式, make heels high and bend your knees a little bit, 再把手用力的往地推,感覺肩膀與手往下延伸,離開耳朵,把屁股往天推,把心往膝蓋慢慢融化,眼睛往前看,右腳往前,左膝蓋按地,inhale and rise up, palms facing forward right now, make your legs go strong, lift the chin, make chin up, leave the shoulders back, exhale hands down touch the floor, 往前走inhale腿打開腰寬度,手指往後扣and bow falling down, hands down touch the floor.
Step your left leg back, knee down, 左腳往後膝蓋按地,inhale come up, all the way stretch up high, 手只用力的打開, 現在把手往前一點點, 感覺背部肌肉往後收緊, 肩膀往後才慢慢的把手往天, 感覺從你的背慢慢把你的身體往後作一個簡單的後彎, hands down touch the floor, 下犬式, 當你肌肉往中間集中的時候,感覺你的肌肉從手指延伸到你的肩膀,保持背部收緊的感覺,每一個吐氣,把你的心和手掌往地紮根,把你的能量放在骨盤上,屁股往天多一點點(Chops怎麼沒教Philip說臀部可能稍微文雅些哈哈),眼睛往前看,左腳往前,右膝蓋按地, inhale come up, stretch up, this time bend your elbows彎手肘,下巴,手肘與肩膀三個地方同時慢慢的往後, 再把你的手延伸,腿用力的往下紮根,再把手往後延伸,作一個後彎的動作,hands down touch the floor, inhale step forward, interlace the hands, and bow falling down, inhale come up all the way up high, full stretch.
Exhale bow all the way down touch the floor, 眼睛往前看, inhale抬頭, 右腳往後右膝蓋按地, strech up, come up, hands down touch the floor, 下犬式, full stretch, hands down, 手和腳用力的往後延伸, inhald forward平板式,保持腿往後的感覺,慢慢眼睛往前看,彎手肘往下,身體貼在地上,腳趾往後, inhale眼鏡蛇, tuck the toes, back to downward dog, 眼經往前看, 右腳往前,左膝蓋按地inhale come up, hook the thumbs together, 手指互扣, bend your elbows, squeeze the legs腿用力的集中, squeeze the shoulders back,尾椎往內收, 右腳跟往地用力的紮根,and arms back手伸直, 用力的往後,吐氣hands down touch the floor, inhale腳往前走, 手指往後勾and bow, inhale come up, all the way up full stretch, then hook the thumbs right now, pull your chin up, exhale bow all the way down touch the floor, interlace the hands behind you, left leg back左腳往後膝蓋按地,inhale come up,打開你的手掌,感覺你的肩膀用力往後,下犬式step back downward dog,打開手指,inhale forward平板,保持腿往天,屁股往後延伸的感覺,眼睛往前看,彎手肘going down, inhale come up cobra pose, exhale go back,眼睛往前看, left leg forward, right knee down, stretch go up, drop your hips down, make your shoulders up,像兩股力量拉長, tuck the toes and go back, 心往上延伸,頭和下巴往後,hands down touch the floor, step forward往前,interlace the hands goes down, step your left leg back straigth lunge and come up(這個動作Patrick在progression sessins時特別提過手不要碰地喔), 把左腳跟往前延伸一點點, 身體也往前延伸一點點, 保持腳跟和手往前的感覺, 再慢慢把右屁股往後,屁股往外, 肩膀往後, 吸氣時慢慢把右腳跟往地紮根, inhale come up palms together,保持骨盤水平, turning to right side, twist to the right(開始進入扭轉的主題了),每一個吸氣時收緊右邊肩膀的肌肉,吐氣時把右邊肩膀往後多一點點,hands down touch the floor往前走inhale, and bow your body down exhale, 換邊other side,右腳往後,保持呼吸,身體慢慢的往前,把腳跟往前一點點,感覺右腳趾往後延伸,肩膀往天,每一次吸氣把右屁股往右打開,吐氣往地紮根,感覺腳跟不只是放在地上,要用力的往下推,twist to the left,吸氣時左邊肩膀肌肉集中,吐氣時左邊肩膀往後,保持左腳往地紮根,同時把右骨盤往外打開一點點,hands down touch the floor, inhale step forward往前走,and bow falling down.
左腳往後腳跟按地,inhale come up straight legs,腿往中間集中,慢慢把手往前延伸,保持腿往中間集中的感覺,吐氣三角式hands down touch the floor,腳伸直,保持腿往中間集中再多一點點,inhale and come up,change leg, inhale往前延伸,exhale吐氣bow your body down,每一次吸氣的時候感覺背部的肌肉打開,吐氣的時候用你肌肉的力量把右肩膀往後延伸,手往後打開,腿往地紮根,腿集中,inhale come up, go back to the front, interlace your fingers on your back, square your body, step back leg forward a little bit, inhale打開你的左屁股往外, come down all the way to your front foot, 把你的膝蓋微微的彎一點點,放柔你的皮膚和你的呼吸,放柔你的手指,把左屁股往左打開多一點點,保持骨盤往右延伸,吸氣往前延伸一半,肩膀往前,右屁股往天,左屁股往後,吐氣exhale bow,當你把你的右腳跟往地紮根的時候,把你的膝蓋完全的伸直,把你的左腳完全的往下用力按,hands down touch the floor and pause, 把你的右手放在骨盤上,左手放在右腳的外面,彎膝蓋一點點,再把左屁股往外打開,用手幫助右屁股往後延伸,肩膀往後,腳伸直,往天看,保持右手放在骨盤上,我要你感覺每個吸氣的時候,利用左腳跟的力量往後,利用左屁股的力量往外打開,再感覺你的右骨盤往後多一點點,右肩膀往後多一點點,exhale hand down touch the floor,手在骨盤,腿集中inhale and come up,turn to other side打開手,腿打開一點點，inhale stretch forward, exhale go back三角式,往後延展身體,再儘量的往前,inhale come up, interlace fingers behind the back inhale, exhale bow falling down, 彎膝蓋一點點,右屁股往右打開,左屁股往天延伸,inhale吸氣往前延伸一半,把腳伸直,右腳跟往外打開,吸氣,exhale and bow the body down, hands down touch the floor and pause, 右手放在左腳外,左手放在骨盤上,inhale and look up, easy triangle, 彎多膝蓋一點點(奇怪的中文吧^_^lll),屁股往外打開,感覺左腳腳跟往後集中,保持肌肉往後集中的感覺,再把膝蓋伸直,腳伸直,左腳跟往地推,肩膀往天延伸,inhale and come up,手放在地上,放在骨盤,inhale and come up.
(待續32:16)
下課後直奔中醫診所，醫生把脈後說我最近有些勞累，加上這兩天我都覺得胃腸不舒服，所以落枕的處理左手六針，右側脖子二針，也開了藥方，逍遙散4克清肝養血，疏肝解鬱；旋覆代赭石湯4克扶正益胃、降逆化痰；川揀子1克清內熱；延胡索1克有鎮痛作用；青皮1克舒肝破氣，散結消痰，主治胸肋胃脘疼痛；枳實1克能興奮胃腸，使蠕動增強，又有降低腸平滑肌張力和解痙作用；木香1克健脾和胃，燥濕止瀉；砂仁1克可用治氣虛腹脹及虛寒泄瀉。明天早上是TT的最後一次晨間練習，希望身體能以最佳狀態畫上最完美的句點。
P1424 (待續)Yin/Philip (75min)
Philip在台北的最後一天教學，大家都很捧場來上課，不但Flora和秀秀姐都來，我還遇到好久、好久不見的云，好高興~
第二次上Philip的Yin Yoga，七樓大教室約35個人，內容卻與我上次上的完全不同，更有張力。
Philip以Good morning, welcome to yin yoga開始，問Any one first time in yoga class? 可愛的秀秀姐竟然一個人舉手哩，老師是要問真正的新生啦，哈哈，Philip說in our body, we have two kind of energy, one is Yang energy, one is Yin energy, Yang energy happen in anything you can see in your eyes, which mean your skin, your muscle, the hair, your face, your wrinkle come from a Yang energy, even your take a surgery, you open the body, see all the organs within, everything you can see is Yang energy. Yin is something you can't see, but you can feel, you can think about you go to the supermarket, you can see the fish, the beef, the port, they are meats, they are so different than you, because you have Yin energy inside your body, that's why we don't need to inside the refrigerator, and still can keep fresh, ha ha.
So in Yin yoga, basic balance in Yang and Yin, so everything right now is Yang, all the yoga class in the big yoga mat you can see all Yang, but this class is very settle, so we hold the pose for longer of time, and you are very settle, even you are very flexible, or you are very strong, don't worry too much, you just hold there for five minutes, just feel the inside and just sink down all the way, and think less, ok? Same for five minutes. Fold your legs, fold your hands, close you eyes, 放柔你外在的皮膚與身體, relax outer body, and grows the Yin, grows the inside, grows the feel, 3 oms start the class, take deep class, 不過起音大家有點不對Key, 怪怪的OMs, ^_^lll...
Namaste開始, both legs forward, point the toes forward腳尖往前, flat you feet and your heels forward腳跟往前, circle the ankles, feel move from inside of the body, try to feel the meaning of the toes from big inside, that's it, and reverse, other circle, 從內在的身體慢慢的去動一動腳趾, come back to the center, now seat on your knees, let your hands down touch the floor first, and now I want you relax the muscle from the ankles and your feet, 可以放柔你腳的位置, now keep the hands down, shoulders back, chest arise, 閉上眼睛, start to reduce the body weight from the hands, feel the muscle of your fingers move away the floor, now...
(待續6:25)
第二次上Philip的Yin Yoga，七樓大教室約35個人，內容卻與我上次上的完全不同，更有張力。
Philip以Good morning, welcome to yin yoga開始，問Any one first time in yoga class? 可愛的秀秀姐竟然一個人舉手哩，老師是要問真正的新生啦，哈哈，Philip說in our body, we have two kind of energy, one is Yang energy, one is Yin energy, Yang energy happen in anything you can see in your eyes, which mean your skin, your muscle, the hair, your face, your wrinkle come from a Yang energy, even your take a surgery, you open the body, see all the organs within, everything you can see is Yang energy. Yin is something you can't see, but you can feel, you can think about you go to the supermarket, you can see the fish, the beef, the port, they are meats, they are so different than you, because you have Yin energy inside your body, that's why we don't need to inside the refrigerator, and still can keep fresh, ha ha.
So in Yin yoga, basic balance in Yang and Yin, so everything right now is Yang, all the yoga class in the big yoga mat you can see all Yang, but this class is very settle, so we hold the pose for longer of time, and you are very settle, even you are very flexible, or you are very strong, don't worry too much, you just hold there for five minutes, just feel the inside and just sink down all the way, and think less, ok? Same for five minutes. Fold your legs, fold your hands, close you eyes, 放柔你外在的皮膚與身體, relax outer body, and grows the Yin, grows the inside, grows the feel, 3 oms start the class, take deep class, 不過起音大家有點不對Key, 怪怪的OMs, ^_^lll...
Namaste開始, both legs forward, point the toes forward腳尖往前, flat you feet and your heels forward腳跟往前, circle the ankles, feel move from inside of the body, try to feel the meaning of the toes from big inside, that's it, and reverse, other circle, 從內在的身體慢慢的去動一動腳趾, come back to the center, now seat on your knees, let your hands down touch the floor first, and now I want you relax the muscle from the ankles and your feet, 可以放柔你腳的位置, now keep the hands down, shoulders back, chest arise, 閉上眼睛, start to reduce the body weight from the hands, feel the muscle of your fingers move away the floor, now...
(待續6:25)
2008年6月19日 星期四
P1422 (待續)Hatha 2/Philip (90min)
因為晚上很少上課了，但Philip要回香港了，無論如何也想來上一次進階課，所以今天晚上特別跟老公告假，來上Philip的Hatha 2。我前天早上晨間練習結束後上午9:40預約候補第三位，還好下午順利補上，不過真的來上課的大概只有三十幾個人吧，七樓大教室，跟Jessica一起上課，還遇到好久不見的雲媖老師，很高興！
Philip用Namaste開始, welcome to the class in 7:45, this is a Hatha 2 classes, anybody new in the hatha 2 classes? 有一個男生舉手, Philip said it's lots fun, today we have lots of fun, this is my last hatha 2 in Taipei, I have many plans in my head, and I want to teach everything I knew to you all, so I try my best.
In yoga practice for my method, I learned yoga from two kind of body, we have two kind of body, one is outer body, the outer body is the body you can see from your eyes, the skin, the face, the hair, the muscle, even you do the surgery, you peel your body you can see the organs, all of that you can see is outer body, and the other is the inner body, something you can't see, but you can feel, and because inner body is so important so that our body can keep fresh, we don't need to in the fridge, we can do hot yoga, ha ha, this is the different when I walk in the supermarket, I found the meat on the rack, and meat on my body, that's inner body.
In yoga class, I want you feel always keep outer body is soft, and inner body is bright, and yoga class today I will give you lots of instruction, but instruction just is the refinement, it make your body become better, but not the main focus, the main focus is keep all the techniques at the same time your outer body is soft,
(待續3:18)
Philip用Namaste開始, welcome to the class in 7:45, this is a Hatha 2 classes, anybody new in the hatha 2 classes? 有一個男生舉手, Philip said it's lots fun, today we have lots of fun, this is my last hatha 2 in Taipei, I have many plans in my head, and I want to teach everything I knew to you all, so I try my best.
In yoga practice for my method, I learned yoga from two kind of body, we have two kind of body, one is outer body, the outer body is the body you can see from your eyes, the skin, the face, the hair, the muscle, even you do the surgery, you peel your body you can see the organs, all of that you can see is outer body, and the other is the inner body, something you can't see, but you can feel, and because inner body is so important so that our body can keep fresh, we don't need to in the fridge, we can do hot yoga, ha ha, this is the different when I walk in the supermarket, I found the meat on the rack, and meat on my body, that's inner body.
In yoga class, I want you feel always keep outer body is soft, and inner body is bright, and yoga class today I will give you lots of instruction, but instruction just is the refinement, it make your body become better, but not the main focus, the main focus is keep all the techniques at the same time your outer body is soft,
(待續3:18)
2008年6月18日 星期三
P1420 (待續)Power 1/Philip (60min)
被櫃檯問「有沒有預約？」的意思就是預約客滿，跟上週空空蕩蕩的教室不一樣，也許因為他快回去香港了，所以很多人趕著來上他的課，同樣在三樓大教室，大概有四十人吧，沒像昨天傍晚的Hatha 1滿到像Angel的課就是了，好久不見的彩嬌老師剛好位置選在我的左邊，上課前小小聊了一下。
Philip今天的課程呼應早上TT晨肩練習的主題之一transient，有很多動作都是早晨練習過的，包括膝蓋跪地的Visvamitrasana，有一個沒練過的是兩手同時抓腳的Standing Split，聽著他的口令我倒是兩側都成功的停留了超過5個深呼吸，最後一個扭轉的動作他來幫我把肩膀與骨盆上下對側拉開，是這節課唯一調整我的動作。
Philip說Power 1是Level 1 Vinyasa Class, 由於沒有新生, 所以他說you guys are pretty advanced, right? 哈哈。
從站姿開始, 他說if you are ready, please stand up, 他說Vinyasa的練習是how to move from one pose to the other pose, we know each shape of yoga pose, Warrior I, Warrior II, Triangle Pose, Vinyasa is no longer challenge about the pose, the big challenge is how to move from one pose to the other pose, today we focus on the transition in between the pose, fold your hands, close your eyes, we will chant 3 oms before we start the practice, we focus the transition between the oms, focus and feel the expansion of the body, the sound of the breath, the length in your spin, focus on everything of present in the moment, take long breath in, 但是這三聲OM很不協調^_^lll...總之Namaste開始上課。
兩腳打開臀部寬, 先檢查所有的腳趾straight forward, root foot in the floor, inhale stretch up, exhale bow the body down停留5個深呼吸, 吸氣起身往前看, exhale bow the body down, 吸氣起身兩手往上, 吐氣兩手合掌。
第二次吸氣往上, 吐氣前彎, 保持腿用力, 把腿的肌肉往後, 吸氣往前延伸一半, 腿往後離開身體, 吐氣前彎, feel the flow from the breath, 從吸氣慢慢把身體往天延伸, exhale all the way down touch the floor, flow the flow, 吸氣延伸, 吐氣前彎, 吸氣起身兩手往上, 吐氣兩手合掌。
第三趟吸氣往上, feel the foot down, exhale bow all the way, feel every single moment, 吸氣延伸一半, 感覺身體的每一個變化, 吐氣前彎, 大腿往後, 感覺hips go wide, 往前延伸一半, 脊椎往內集中, 骨盆往外延伸, 吐氣前彎, feet and heels are still squeeze in, 往前延伸一半, 吐氣前彎, 尾椎往內捲, 感覺肚子慢慢收緊, 保持腿往後, 腳跟用力, one more half way inhale, feel spin going down to the body, scoop tail bone, bow all the way down, continue the vibrations, we holding the pose, but it still vinyasa, when you from one pose to the other pose, you need keep the breath。
右腳往後膝蓋跪地Low Lunge, 吸氣起身兩手往上, 手指打開, 左腳往後下犬式, spread fingers wide, feel the breath, exhale soften the spine, inhale arch the back, exhale scope the tail bone in, 右腳往前, 左腳膝蓋跪地Low Lunge, 吸氣起身兩手往上, 吐氣後腳往前前彎, 兩腳維持臀部寬, 吸氣起身兩手往上, 尾骨往內捲, 骨盆前側往天延伸, 吐氣兩手合掌。
第四趟吸氣往上, 吐氣前彎, keep the tail bone in all the time, 左腳往後膝蓋跪地Low Lunge, 吸氣起身兩手往上, 手指打開, 右腳往後下犬式, 左腳往前, 右腳膝蓋跪地Low Lunge, 吸氣起身兩手往上, 吐氣後腳往前前彎, 兩腳維持臀部寬, 腿往中間集中, 吸氣起身兩手往上, hips go wide, heels go down。
第五趟吐氣兩手背後握拳前彎, 吸氣延伸, 保持下巴離開胸口, 吐氣前彎, hands down touch the floor, 右腳往後膝蓋跪地Low Lunge, 吸氣起身兩手往上go up, 左腳往後下犬式, inhale forward plank, hold the pose, maintain the belly away from the floor all the time, and bend your elbows lie down to the floor, 感覺肚子往天, Cobra腳趾用力按地, 小腿往中間集中, 回下犬式，右腳往前膝蓋跪地Low Lunge, 吸氣起身兩手往上, 吐氣後腳往前兩手背後握拳前彎and bow forwarding down, 吸氣延伸一半, 肩膀往天, 吐氣前彎, 感覺手要把心往外延伸一樣, 左腳往後knee down, arms up and go up, step back downward facing dog, shoulders go wide, shoulders go up, inhale plank, exhale lie down, inhale feel the power of hands, 吸氣時感覺手往中間集中, exhale soften your heart, maintain that power, downward facing dog, 肩膀往外打開, 左腳往前, 右腳膝蓋跪地Low Lunge, 吸氣起身兩手往上, 吐氣後腳往前兩手背後握拳前彎, 吸氣起身兩手往上, stretch very high。
兩手互扣大拇指, 身體往右側彎停留5個深呼吸, feel your hip pushing to th left, and push the foot down to the floor, inhale back to center, 吐氣兩手背後握拳前彎, 手鬆開碰地, 右腳往後弓箭步Straight Lunge inhale come up, stretch arms really high, sit down a little deeper開始要平衡, feel the back inner knee really high, 後腳膝蓋往天延伸, 右腳伸直right knee straight, hands down touch the floor, step back downward facing dog, inhale forward plank pose, big tail bone everyone, scope in so much, come down slowly Chaturanga, arms in, shoulders wide, upper dog rise up, flow the breath, exhale downward facing dog, 手指要打開多一點點, 右腳往前膝蓋跪地Low Lunge, 吸氣起身兩手往上, 手要往上像下犬式的感覺, palms facing forward, put shoulders back, 慢慢往後slowly go back have a small back bend, 右腳往後Dog Split, 兩邊骨盤同一直線, right leg forward Warrior II, maintain the tail bone power of the right hip, draw in so much, your right knee will slowly open the the right side, 右骨盆往內一點, 右腳Dog Split right leg up, right leg forward Warrior I inhale stretch up, maintain the power of lunge, front knee bend, maintain the power of Warrior II, now scope tail bone so much, right heel go down and knee forward, 膝蓋往前, 右腳跟往下, 身體往後, hands down touch the floor, step back Dog Split, inhale forward plank pose, right leg in the air, exhale come down, scope the tail in, feel the right heel can kick back more, inhale rise up all the way up, exhale downward facing dog, 前跳到手中間, 吐氣前彎, hug legs strongly, 腿分開腰的寬度, inhale rise all the way up, hook the thumb right now, stretch, right hip pull out a little wider, 肚子往天多一點, 尾椎往內捲多一點, 感覺腳跟用力往下, 同時肚子往天, 吐氣時身體慢慢往左側彎, 整套動作換邊重複。
(待續21:16)
Philip今天的課程呼應早上TT晨肩練習的主題之一transient，有很多動作都是早晨練習過的，包括膝蓋跪地的Visvamitrasana，有一個沒練過的是兩手同時抓腳的Standing Split，聽著他的口令我倒是兩側都成功的停留了超過5個深呼吸，最後一個扭轉的動作他來幫我把肩膀與骨盆上下對側拉開，是這節課唯一調整我的動作。
Philip說Power 1是Level 1 Vinyasa Class, 由於沒有新生, 所以他說you guys are pretty advanced, right? 哈哈。
從站姿開始, 他說if you are ready, please stand up, 他說Vinyasa的練習是how to move from one pose to the other pose, we know each shape of yoga pose, Warrior I, Warrior II, Triangle Pose, Vinyasa is no longer challenge about the pose, the big challenge is how to move from one pose to the other pose, today we focus on the transition in between the pose, fold your hands, close your eyes, we will chant 3 oms before we start the practice, we focus the transition between the oms, focus and feel the expansion of the body, the sound of the breath, the length in your spin, focus on everything of present in the moment, take long breath in, 但是這三聲OM很不協調^_^lll...總之Namaste開始上課。
兩腳打開臀部寬, 先檢查所有的腳趾straight forward, root foot in the floor, inhale stretch up, exhale bow the body down停留5個深呼吸, 吸氣起身往前看, exhale bow the body down, 吸氣起身兩手往上, 吐氣兩手合掌。
第二次吸氣往上, 吐氣前彎, 保持腿用力, 把腿的肌肉往後, 吸氣往前延伸一半, 腿往後離開身體, 吐氣前彎, feel the flow from the breath, 從吸氣慢慢把身體往天延伸, exhale all the way down touch the floor, flow the flow, 吸氣延伸, 吐氣前彎, 吸氣起身兩手往上, 吐氣兩手合掌。
第三趟吸氣往上, feel the foot down, exhale bow all the way, feel every single moment, 吸氣延伸一半, 感覺身體的每一個變化, 吐氣前彎, 大腿往後, 感覺hips go wide, 往前延伸一半, 脊椎往內集中, 骨盆往外延伸, 吐氣前彎, feet and heels are still squeeze in, 往前延伸一半, 吐氣前彎, 尾椎往內捲, 感覺肚子慢慢收緊, 保持腿往後, 腳跟用力, one more half way inhale, feel spin going down to the body, scoop tail bone, bow all the way down, continue the vibrations, we holding the pose, but it still vinyasa, when you from one pose to the other pose, you need keep the breath。
右腳往後膝蓋跪地Low Lunge, 吸氣起身兩手往上, 手指打開, 左腳往後下犬式, spread fingers wide, feel the breath, exhale soften the spine, inhale arch the back, exhale scope the tail bone in, 右腳往前, 左腳膝蓋跪地Low Lunge, 吸氣起身兩手往上, 吐氣後腳往前前彎, 兩腳維持臀部寬, 吸氣起身兩手往上, 尾骨往內捲, 骨盆前側往天延伸, 吐氣兩手合掌。
第四趟吸氣往上, 吐氣前彎, keep the tail bone in all the time, 左腳往後膝蓋跪地Low Lunge, 吸氣起身兩手往上, 手指打開, 右腳往後下犬式, 左腳往前, 右腳膝蓋跪地Low Lunge, 吸氣起身兩手往上, 吐氣後腳往前前彎, 兩腳維持臀部寬, 腿往中間集中, 吸氣起身兩手往上, hips go wide, heels go down。
第五趟吐氣兩手背後握拳前彎, 吸氣延伸, 保持下巴離開胸口, 吐氣前彎, hands down touch the floor, 右腳往後膝蓋跪地Low Lunge, 吸氣起身兩手往上go up, 左腳往後下犬式, inhale forward plank, hold the pose, maintain the belly away from the floor all the time, and bend your elbows lie down to the floor, 感覺肚子往天, Cobra腳趾用力按地, 小腿往中間集中, 回下犬式，右腳往前膝蓋跪地Low Lunge, 吸氣起身兩手往上, 吐氣後腳往前兩手背後握拳前彎and bow forwarding down, 吸氣延伸一半, 肩膀往天, 吐氣前彎, 感覺手要把心往外延伸一樣, 左腳往後knee down, arms up and go up, step back downward facing dog, shoulders go wide, shoulders go up, inhale plank, exhale lie down, inhale feel the power of hands, 吸氣時感覺手往中間集中, exhale soften your heart, maintain that power, downward facing dog, 肩膀往外打開, 左腳往前, 右腳膝蓋跪地Low Lunge, 吸氣起身兩手往上, 吐氣後腳往前兩手背後握拳前彎, 吸氣起身兩手往上, stretch very high。
兩手互扣大拇指, 身體往右側彎停留5個深呼吸, feel your hip pushing to th left, and push the foot down to the floor, inhale back to center, 吐氣兩手背後握拳前彎, 手鬆開碰地, 右腳往後弓箭步Straight Lunge inhale come up, stretch arms really high, sit down a little deeper開始要平衡, feel the back inner knee really high, 後腳膝蓋往天延伸, 右腳伸直right knee straight, hands down touch the floor, step back downward facing dog, inhale forward plank pose, big tail bone everyone, scope in so much, come down slowly Chaturanga, arms in, shoulders wide, upper dog rise up, flow the breath, exhale downward facing dog, 手指要打開多一點點, 右腳往前膝蓋跪地Low Lunge, 吸氣起身兩手往上, 手要往上像下犬式的感覺, palms facing forward, put shoulders back, 慢慢往後slowly go back have a small back bend, 右腳往後Dog Split, 兩邊骨盤同一直線, right leg forward Warrior II, maintain the tail bone power of the right hip, draw in so much, your right knee will slowly open the the right side, 右骨盆往內一點, 右腳Dog Split right leg up, right leg forward Warrior I inhale stretch up, maintain the power of lunge, front knee bend, maintain the power of Warrior II, now scope tail bone so much, right heel go down and knee forward, 膝蓋往前, 右腳跟往下, 身體往後, hands down touch the floor, step back Dog Split, inhale forward plank pose, right leg in the air, exhale come down, scope the tail in, feel the right heel can kick back more, inhale rise up all the way up, exhale downward facing dog, 前跳到手中間, 吐氣前彎, hug legs strongly, 腿分開腰的寬度, inhale rise all the way up, hook the thumb right now, stretch, right hip pull out a little wider, 肚子往天多一點, 尾椎往內捲多一點, 感覺腳跟用力往下, 同時肚子往天, 吐氣時身體慢慢往左側彎, 整套動作換邊重複。
(待續21:16)
2008年6月17日 星期二
P1418 (待續)Hatha 1/Philip (60min)
因為Philip已經要回香港了，我臨時抽空也衡量體力才決定要來上課，因為這是我今天的第三節課、第四個小時的瑜珈練習。這節課在七樓大教室，我到現場候補排到第八位，還好還是補上了，真的客滿，Philip進來時看到這麼多人似乎也嚇了一大跳哩。在這節課Philip第一次來喬我的動作，Prasarita要先把小趾離地翹起再把腳板貼下。Warrior II最辛苦，他一面推我的膝蓋、右要我捲尾骨、背往下、側身拉長、腹部收更多...這節課focus在站姿動作，整節課除了Savasana幾乎都站著，辛苦可想而知，不過我對Warrior II有了完全不同的認識，是這節課最大的收穫。
(待續)
(待續)
2008年6月11日 星期三
P1407 Power 1/Philip (60min)
早上上TT晨間練習時Patrick說他跟Philip都想留在台北，所以我才知道原來Philip只是TT這段時間來兼課，不會長期留下來，由於我還蠻喜歡他的教學風格，所以中午特別又選了他的Power 1，有點像Patrick的精簡版，很有Anusara的味道，比起一般Power速度比較慢，所以動作可以慢慢調好，不過銜接得很順，一小時也讓我練得很過癮。
這節課在三樓大教室，不過只有17個同學，大部份的人大概還是選Angel的Gentle Flow，難怪Tony兄看到我會有點驚奇(我也很驚奇看到Tony吧，哈哈)，有一個新同學，就在我旁邊，我跟新生一直很有緣。難得空間寬敞，不用擔心像昨天那樣擠到爆，還勞煩以芬早上幫我「驅魔」~~
Philip說Power Class focus on postures linking together, that's vinyasa, day time the best thing to do is back bend, today he will try to lead the sequence of Anusara back bend, back bend is coming from few things, one is strong ability, the tendency to do the back bend is legs do savasana, but if legs relaxing, the pressure will go to the lower back, first thing don't relax, you need foundation very strong, second thing is keeping breath during the practice.
Ground the foundation, feet hip distance apart, second toes are straight to the front, keep that kind of feeling, thighs push straight backward, fold your hands and closed your eyes, strong foundation to the floor and energy will shine out thought the earth, three times, take long breath in, 但可惜大家的OM聲音非常參差，我幾乎找不到能切入的Key~
保持腿用力，feel the legs are moving back, 站姿前彎，用手指掂地，吸氣延伸，exhale and bow falling down, 重複二次，吸氣兩手往上起身到山型，吐氣再次前彎，吸氣延伸，吐氣前彎charge the legs muscle，吸氣延伸，吐氣前彎slowly，重複二次，感覺腿的肌肉往後離開胸口，感覺腿的肌肉往內集中，step back downward facing dog。
下犬式打開手指，index finger straight forward to your front, inhale plank pose, drop knees to the floor, 身體往前趴下，Cobra感覺身體往上，沒有吸氣的時候把肩膀往後帶，吐氣下犬式，move shoulders and arms to the sky, 吸氣時感覺手指有生命，手臂往上、胸口往下，前跳回手中間，exhale and bow, feel the legs are squeezing, 吸氣起身兩手往上little back bend，感覺腿的肌肉往內集中，腳跟用力的往下，exhale bow all the way down touch the floor, keep the legs strong, half way inhale just look forward, exhale and bow, inhale life everything up, exhale bow all the way down touch the floor, 所有的力量往身體中間集中，inhale half way up, 腿用力，jump back plank pose, come down slowly, roll the shoulders back and keep the back wide strong, and upper dog rise, back to downward facing dog,
Step right leg forward Parsvakonasana，左腿要用力的往天空方向，放鬆右膝蓋與右邊臀部往下，feel the power happen to the back leg, 回下犬式右腳往後Dog Split，right leg really strong右腳伸直，right food forward Trikonasana, and stretch out, 把動力往中間集中，感覺腿的肌肉收緊，感覺身體與左手是往天空方向延伸，手放下，回下犬式右腳往後right leg to the sky, inhale plank, down all the way Chaturanga, shoulders up and lean back upper dog, exhale downward facing dog，前跳回手中間，exhale and bow, inhale rise up half way, 吐氣前彎，他說雖然兩腳是平行打開的，但要把精神集中好像兩腳沒有打開一樣，吸氣延伸，後跳到Plank，吐氣Chaturanga，legs strong, arms strong, inhale upper dog, 感覺腳跟往內集中，腳背往下壓所以上半身能抬高so much, exhale downward facing dog, left leg forward Parsvakonasana，整段動作換邊重複。他說我們的腳用力的時候會tired, that's normal, 但是我們會enjoy, but if we do nothing, 我們還是會感覺累，but that tired is not happy, 如果我們停在同一個動作上10分鐘，we won't feel happy，20 minutes you feel angry, 60 minutes you don't want back anymore，哈哈。
Utthita Hasta Padangusthasana A右手握右腳外側，身體力量往中間集中，當腳的力量往下的時候，身體自然會有力量往上延伸，慢慢的把右腳往前伸直，保持左手把左邊骨盆往下的感覺，把頭往天空方向延伸，尾椎內收，感覺右腳往前、但是右邊肩膀往後、嘗試彎手肘一點點，右腳放下換邊重複。
吸氣兩手往上、吐氣前彎，pump Ujaii breath, 吸氣的時候肌肉的力量往中間集中，皮膚到肌肉、肌肉到骨頭，吐氣時延伸的感覺從骨頭到肌肉、到皮膚、到空間，吸氣膝蓋彎Utkatasana rise up, seat down so much, 盡可能的把大腿往後，臀部往後、感覺腳跟往下扎根開始往後彎，吐氣前彎，吸氣延伸，保持肚子收緊，jump back plank pose, Chaturanga 肚子往後、身體往下、尾椎往下的感覺, inhale upper dog, 吐氣下犬式，右腳往前弓箭步Lunge，吸氣rise up，square the hips, 左腿往前延伸、左臀往左邊打開，尾椎內收、抬頭，胸打開、開始往後延伸，右膝蓋往前，左腳大腿往上，手放下，右腳往後抬高Dog Split, right foot forward Trikonasana，左手放骨盆，右手往外走一些，左大腿往後，開始往後彎lean back，右手與右腳都要用力往下扎根，身體自然的往後，回正接半月式Ardha Chandrasana rise，彎上面的左膝蓋，左手抓左腳hold the foot，左腳膝蓋與腳跟同一平面，膝蓋往前、腳跟往後延伸，尾椎往內收再後彎Standing Bow，心往前延伸、頭往後、肩膀往後，轉成Standing Split left leg in the sky, 先彎一點站的膝蓋，手握小腿，再把腿伸直、膝蓋伸直往上延伸，兩手放下，右腳往後Dog Split，兩腳往前走，手指打開撐地，腳跟靠緊，手臂往中間集中，肩膀打開，接Bakasana膝蓋放在手臂上，眼睛往前看，放鬆你的心，但是把兩手的大拇指往中間集中，試著把手臂伸直，jump back plank pose, come down Chaturanga, inhale upper dog, exhale downward dog, 前跳回手中間，Utkatasana inhale rise up，整套動作換邊重複。
Step right leg forward outside the hand, back knee touch the floor, squeeze in as possibility, 右腳跟與左膝蓋往內集中，感覺臀部往天空方向延伸，右臀往內，肚子收緊squeeze belly so much，再把手肘貼地，像Warrior II一樣感覺後面的左腳往天空方向延伸，右腳跟往下，回下犬式，換邊重複other side。前跳回手中間，吐氣前彎，吸氣起身兩手往上，吐氣兩手往下。
接下來右手握右腳腳踝內側Dancer Pose，knees touch, left hand rise up, 感覺左邊臀部往左打開、右邊臀部往後，尾椎內收、吸氣延伸，吐氣上半身慢慢往前lean forward，胸往前，保持平衡的後彎，眼睛往前看、不要看地板，change come up，換邊重複。
吸氣兩手往上，吐氣前彎，step left leg going back, knee down, 吸氣起身，臀部往外打開時、下背的壓力就會減少，turn to the right兩手合掌胸前fold your hands扭轉，保持腿用力的收緊hug in so much，左邊臀部打開多一些，打開是surrender, 保持surrender的感覺，再用努力把右膝蓋往外，右腳跟往地板方向推，慢慢把左膝蓋離地伸直，inhale come up Warrior II，兩手背後握拳inhale look at the sky, exhale bow all the way down, head touch the floor, 頭是可以在墊子上，但重要的是如何去作將頭放在地上，把左腿往後一點，保持臀部打開的感覺'，右臀部往內收，右膝蓋靠近身體，才慢慢的把頭放在地上，保持肚子力量往上，兩手放下，右腳往上Dog Split，再次右腳往前Bound Parsvakonasana，放鬆肩膀、先把右肩膀往後，右邊骨盆捲向右腳腳跟，左邊肩膀才轉開，把手臂伸直，保持左腳往上的力量，臉轉往下看，baby step後腳往前走到兩腳平行的位置，先放鬆頭與脖子，吸氣時左邊臀部盡量打開往左，然後右邊臀部往內捲、右膝蓋伸直，慢慢往左邊扭轉，還要保持笑容喔，手腳鬆開relax，右腳往後low lunge換邊重複。Philip笑說這是Power 1.5 Class啦。Child pose relax。
Philip說yoga is about balance, 但過程會讓人覺得tired，不過過程中需要surrender, 因此臉上要保持微笑、可是身體卻在抖，如果我們付出too much effort, 身體會受傷，but if too less effort, 身體同樣會受傷，所以我們要知道如何在之間取得平衡。回到下犬式，他說我們warm up完畢了，現在才開始yoga class開始後彎，哈哈哈。
右腳往前Pigeon Pose，hug in and feel body lifting, 保持收緊的感覺push down so much，但是臉是放鬆的，呼吸放鬆，兩手放在骨盆上，左臀往左邊外面多一點，感覺右邊的臀部與膝蓋往下扎根，感覺身體自然升起，Shoulders back, if you feel goo, stretch arms up, scoop the tail bone so much, 如果下背會感覺痠痛，squeeze in some more, pain will gone，回下犬式right leg to the sky, 右腳膝蓋彎往左邊打開骨盆後彎，然後眼睛往前看，右腳彎收進胸口，把右腳往左伸直right food walk to the left side，右腳與兩手成一直線，bend the elbows and lie down, 保持兩腿伸直，左腳勾緊往地板方向，左臀要往左延伸更多，可能大家都沒動作，Philip還問我們「你們知道哪邊是左邊屁股嗎？」哈哈哈，Philip一直說more, more, maximum, feel good~oh my God~(很酸啦，老師)，回到下犬式，換邊重複。That's the last jump，前跳回手中間，吐氣坐下lie down on the back。
Bridge pose腳跟靠近臀部，手肘彎、手指朝天，手指用力打開用力，臀部往上抬高、肩膀往下、感覺背部肌肉往心的方向延伸，再把大腿推高，放鬆身體a little bit surrender大腿往下一點點，尾椎往肩膀方向收，膝蓋往前，作一個完美的Bridge Pose, and come down, the Bridge pose second time, inhale come up, try to stand on the toes and walk in, scoop tail bone more, elbows down, right leg to the sky, 換邊重複，然後把手換放在肩膀下，頭推起放在墊子上，手打開一點點，肩膀往後然後把兩手伸直，scoop the tail bone and walk in, and come down, hello, 再來一個，哈哈，最後一個，從Bridge Pose開始推直手臂，squeeze the back, 同樣輪流單腳往上舉高，and come down, if we have one more hour we will do five more back bend，哈哈。
左腳伸直，hug the right knee，左腳用力往下推so much, really ground, really heavy，尾椎往內收的同時，感覺右膝蓋往前離開身體，但用手把右膝蓋抱住，change leg and relax, bend your knees, roll to the right and push up, two more postures。
Hanumanasana right leg forward, maintain the ability腿用力集中，後腳腳趾勾緊往下，右骨盆往內、左骨盆往前，尾椎往內收，吸氣肩膀往後，吐氣前彎，this is the last moment，眼睛與肩膀往前延伸，換邊重複。
最後躺下lie down the back，Gentle Twist左腳伸直，右腳彎倒向左邊地板扭轉turn the right knee go the left，換邊重複。Savasana lie down，不過感覺沒有躺很久，二分鐘左右吧就從右側推地起身come up slowly。
Now is 1:30, the best thing to do right now is to have a good lunch，haha, I find Taiwan have many great food, yesterday I go to the bakery, I bought a toast, nice toast with golden color of crispy cover, butter on top, that's most simple food but tasty, and I just quickly remind you, when we doing yoga, we just like a toast, you put a toast inside toaster and push the button, see the light going out, in the perfect time, the toast jump out, and just shine out, if you put too much effort, you burn the toast all, jump out the toast black, that's not good, if you too less effort, come out toast still cold, that's not good, so you work at perfect time, it's not only put on our practice, but also put on our life, when we start to feel confuse, difficulty of life, first thing soften, then hug in, and you shine out, and ask how much you soften and how much effort you squeeze in, sometimes you squeeze so much, sometime you don't care, that's not ok, right effort, right surrender, the toast you do it, the life will be good, fold your hands, with correct effort, take long breath in，可惜還是不太協調的OM, enjoy your toast everyone, have a great lunch, see you next time. 很讚的一節課，我喜歡 :)
這節課在三樓大教室，不過只有17個同學，大部份的人大概還是選Angel的Gentle Flow，難怪Tony兄看到我會有點驚奇(我也很驚奇看到Tony吧，哈哈)，有一個新同學，就在我旁邊，我跟新生一直很有緣。難得空間寬敞，不用擔心像昨天那樣擠到爆，還勞煩以芬早上幫我「驅魔」~~
Philip說Power Class focus on postures linking together, that's vinyasa, day time the best thing to do is back bend, today he will try to lead the sequence of Anusara back bend, back bend is coming from few things, one is strong ability, the tendency to do the back bend is legs do savasana, but if legs relaxing, the pressure will go to the lower back, first thing don't relax, you need foundation very strong, second thing is keeping breath during the practice.
Ground the foundation, feet hip distance apart, second toes are straight to the front, keep that kind of feeling, thighs push straight backward, fold your hands and closed your eyes, strong foundation to the floor and energy will shine out thought the earth, three times, take long breath in, 但可惜大家的OM聲音非常參差，我幾乎找不到能切入的Key~
保持腿用力，feel the legs are moving back, 站姿前彎，用手指掂地，吸氣延伸，exhale and bow falling down, 重複二次，吸氣兩手往上起身到山型，吐氣再次前彎，吸氣延伸，吐氣前彎charge the legs muscle，吸氣延伸，吐氣前彎slowly，重複二次，感覺腿的肌肉往後離開胸口，感覺腿的肌肉往內集中，step back downward facing dog。
下犬式打開手指，index finger straight forward to your front, inhale plank pose, drop knees to the floor, 身體往前趴下，Cobra感覺身體往上，沒有吸氣的時候把肩膀往後帶，吐氣下犬式，move shoulders and arms to the sky, 吸氣時感覺手指有生命，手臂往上、胸口往下，前跳回手中間，exhale and bow, feel the legs are squeezing, 吸氣起身兩手往上little back bend，感覺腿的肌肉往內集中，腳跟用力的往下，exhale bow all the way down touch the floor, keep the legs strong, half way inhale just look forward, exhale and bow, inhale life everything up, exhale bow all the way down touch the floor, 所有的力量往身體中間集中，inhale half way up, 腿用力，jump back plank pose, come down slowly, roll the shoulders back and keep the back wide strong, and upper dog rise, back to downward facing dog,
Step right leg forward Parsvakonasana，左腿要用力的往天空方向，放鬆右膝蓋與右邊臀部往下，feel the power happen to the back leg, 回下犬式右腳往後Dog Split，right leg really strong右腳伸直，right food forward Trikonasana, and stretch out, 把動力往中間集中，感覺腿的肌肉收緊，感覺身體與左手是往天空方向延伸，手放下，回下犬式右腳往後right leg to the sky, inhale plank, down all the way Chaturanga, shoulders up and lean back upper dog, exhale downward facing dog，前跳回手中間，exhale and bow, inhale rise up half way, 吐氣前彎，他說雖然兩腳是平行打開的，但要把精神集中好像兩腳沒有打開一樣，吸氣延伸，後跳到Plank，吐氣Chaturanga，legs strong, arms strong, inhale upper dog, 感覺腳跟往內集中，腳背往下壓所以上半身能抬高so much, exhale downward facing dog, left leg forward Parsvakonasana，整段動作換邊重複。他說我們的腳用力的時候會tired, that's normal, 但是我們會enjoy, but if we do nothing, 我們還是會感覺累，but that tired is not happy, 如果我們停在同一個動作上10分鐘，we won't feel happy，20 minutes you feel angry, 60 minutes you don't want back anymore，哈哈。
Utthita Hasta Padangusthasana A右手握右腳外側，身體力量往中間集中，當腳的力量往下的時候，身體自然會有力量往上延伸，慢慢的把右腳往前伸直，保持左手把左邊骨盆往下的感覺，把頭往天空方向延伸，尾椎內收，感覺右腳往前、但是右邊肩膀往後、嘗試彎手肘一點點，右腳放下換邊重複。
吸氣兩手往上、吐氣前彎，pump Ujaii breath, 吸氣的時候肌肉的力量往中間集中，皮膚到肌肉、肌肉到骨頭，吐氣時延伸的感覺從骨頭到肌肉、到皮膚、到空間，吸氣膝蓋彎Utkatasana rise up, seat down so much, 盡可能的把大腿往後，臀部往後、感覺腳跟往下扎根開始往後彎，吐氣前彎，吸氣延伸，保持肚子收緊，jump back plank pose, Chaturanga 肚子往後、身體往下、尾椎往下的感覺, inhale upper dog, 吐氣下犬式，右腳往前弓箭步Lunge，吸氣rise up，square the hips, 左腿往前延伸、左臀往左邊打開，尾椎內收、抬頭，胸打開、開始往後延伸，右膝蓋往前，左腳大腿往上，手放下，右腳往後抬高Dog Split, right foot forward Trikonasana，左手放骨盆，右手往外走一些，左大腿往後，開始往後彎lean back，右手與右腳都要用力往下扎根，身體自然的往後，回正接半月式Ardha Chandrasana rise，彎上面的左膝蓋，左手抓左腳hold the foot，左腳膝蓋與腳跟同一平面，膝蓋往前、腳跟往後延伸，尾椎往內收再後彎Standing Bow，心往前延伸、頭往後、肩膀往後，轉成Standing Split left leg in the sky, 先彎一點站的膝蓋，手握小腿，再把腿伸直、膝蓋伸直往上延伸，兩手放下，右腳往後Dog Split，兩腳往前走，手指打開撐地，腳跟靠緊，手臂往中間集中，肩膀打開，接Bakasana膝蓋放在手臂上，眼睛往前看，放鬆你的心，但是把兩手的大拇指往中間集中，試著把手臂伸直，jump back plank pose, come down Chaturanga, inhale upper dog, exhale downward dog, 前跳回手中間，Utkatasana inhale rise up，整套動作換邊重複。
Step right leg forward outside the hand, back knee touch the floor, squeeze in as possibility, 右腳跟與左膝蓋往內集中，感覺臀部往天空方向延伸，右臀往內，肚子收緊squeeze belly so much，再把手肘貼地，像Warrior II一樣感覺後面的左腳往天空方向延伸，右腳跟往下，回下犬式，換邊重複other side。前跳回手中間，吐氣前彎，吸氣起身兩手往上，吐氣兩手往下。
接下來右手握右腳腳踝內側Dancer Pose，knees touch, left hand rise up, 感覺左邊臀部往左打開、右邊臀部往後，尾椎內收、吸氣延伸，吐氣上半身慢慢往前lean forward，胸往前，保持平衡的後彎，眼睛往前看、不要看地板，change come up，換邊重複。
吸氣兩手往上，吐氣前彎，step left leg going back, knee down, 吸氣起身，臀部往外打開時、下背的壓力就會減少，turn to the right兩手合掌胸前fold your hands扭轉，保持腿用力的收緊hug in so much，左邊臀部打開多一些，打開是surrender, 保持surrender的感覺，再用努力把右膝蓋往外，右腳跟往地板方向推，慢慢把左膝蓋離地伸直，inhale come up Warrior II，兩手背後握拳inhale look at the sky, exhale bow all the way down, head touch the floor, 頭是可以在墊子上，但重要的是如何去作將頭放在地上，把左腿往後一點，保持臀部打開的感覺'，右臀部往內收，右膝蓋靠近身體，才慢慢的把頭放在地上，保持肚子力量往上，兩手放下，右腳往上Dog Split，再次右腳往前Bound Parsvakonasana，放鬆肩膀、先把右肩膀往後，右邊骨盆捲向右腳腳跟，左邊肩膀才轉開，把手臂伸直，保持左腳往上的力量，臉轉往下看，baby step後腳往前走到兩腳平行的位置，先放鬆頭與脖子，吸氣時左邊臀部盡量打開往左，然後右邊臀部往內捲、右膝蓋伸直，慢慢往左邊扭轉，還要保持笑容喔，手腳鬆開relax，右腳往後low lunge換邊重複。Philip笑說這是Power 1.5 Class啦。Child pose relax。
Philip說yoga is about balance, 但過程會讓人覺得tired，不過過程中需要surrender, 因此臉上要保持微笑、可是身體卻在抖，如果我們付出too much effort, 身體會受傷，but if too less effort, 身體同樣會受傷，所以我們要知道如何在之間取得平衡。回到下犬式，他說我們warm up完畢了，現在才開始yoga class開始後彎，哈哈哈。
右腳往前Pigeon Pose，hug in and feel body lifting, 保持收緊的感覺push down so much，但是臉是放鬆的，呼吸放鬆，兩手放在骨盆上，左臀往左邊外面多一點，感覺右邊的臀部與膝蓋往下扎根，感覺身體自然升起，Shoulders back, if you feel goo, stretch arms up, scoop the tail bone so much, 如果下背會感覺痠痛，squeeze in some more, pain will gone，回下犬式right leg to the sky, 右腳膝蓋彎往左邊打開骨盆後彎，然後眼睛往前看，右腳彎收進胸口，把右腳往左伸直right food walk to the left side，右腳與兩手成一直線，bend the elbows and lie down, 保持兩腿伸直，左腳勾緊往地板方向，左臀要往左延伸更多，可能大家都沒動作，Philip還問我們「你們知道哪邊是左邊屁股嗎？」哈哈哈，Philip一直說more, more, maximum, feel good~oh my God~(很酸啦，老師)，回到下犬式，換邊重複。That's the last jump，前跳回手中間，吐氣坐下lie down on the back。
Bridge pose腳跟靠近臀部，手肘彎、手指朝天，手指用力打開用力，臀部往上抬高、肩膀往下、感覺背部肌肉往心的方向延伸，再把大腿推高，放鬆身體a little bit surrender大腿往下一點點，尾椎往肩膀方向收，膝蓋往前，作一個完美的Bridge Pose, and come down, the Bridge pose second time, inhale come up, try to stand on the toes and walk in, scoop tail bone more, elbows down, right leg to the sky, 換邊重複，然後把手換放在肩膀下，頭推起放在墊子上，手打開一點點，肩膀往後然後把兩手伸直，scoop the tail bone and walk in, and come down, hello, 再來一個，哈哈，最後一個，從Bridge Pose開始推直手臂，squeeze the back, 同樣輪流單腳往上舉高，and come down, if we have one more hour we will do five more back bend，哈哈。
左腳伸直，hug the right knee，左腳用力往下推so much, really ground, really heavy，尾椎往內收的同時，感覺右膝蓋往前離開身體，但用手把右膝蓋抱住，change leg and relax, bend your knees, roll to the right and push up, two more postures。
Hanumanasana right leg forward, maintain the ability腿用力集中，後腳腳趾勾緊往下，右骨盆往內、左骨盆往前，尾椎往內收，吸氣肩膀往後，吐氣前彎，this is the last moment，眼睛與肩膀往前延伸，換邊重複。
最後躺下lie down the back，Gentle Twist左腳伸直，右腳彎倒向左邊地板扭轉turn the right knee go the left，換邊重複。Savasana lie down，不過感覺沒有躺很久，二分鐘左右吧就從右側推地起身come up slowly。
Now is 1:30, the best thing to do right now is to have a good lunch，haha, I find Taiwan have many great food, yesterday I go to the bakery, I bought a toast, nice toast with golden color of crispy cover, butter on top, that's most simple food but tasty, and I just quickly remind you, when we doing yoga, we just like a toast, you put a toast inside toaster and push the button, see the light going out, in the perfect time, the toast jump out, and just shine out, if you put too much effort, you burn the toast all, jump out the toast black, that's not good, if you too less effort, come out toast still cold, that's not good, so you work at perfect time, it's not only put on our practice, but also put on our life, when we start to feel confuse, difficulty of life, first thing soften, then hug in, and you shine out, and ask how much you soften and how much effort you squeeze in, sometimes you squeeze so much, sometime you don't care, that's not ok, right effort, right surrender, the toast you do it, the life will be good, fold your hands, with correct effort, take long breath in，可惜還是不太協調的OM, enjoy your toast everyone, have a great lunch, see you next time. 很讚的一節課，我喜歡 :)
2008年6月6日 星期五
P1400 Yin/Philip (75min)
晨間練習後也去阜杭豆漿吃早餐，在捷運上遇到美代子，她和我一起去外帶厚餅和豆漿，然後我同樣繞去喜來登麵包坊買麵包，今天還買了竹炭布丁與巧克力馬芬。休假的感覺真好，一切都變得優閒起來。
回來上Philip的Yin Yoga，很久沒上新老師的課了，今天排上Philip的課，其實蠻期待的，沒想到他話說得蠻多的，不僅是體位法的描述而已，還有很多瑜珈練習的態度與意義。
七樓大教室約有40個同學，有同學第一次上Yin Yoga，他說Yin Yoga的目的是要Relax，relaxing progress we need to know how to hold the pose with steady stillness and follow instruction of our body, because we will hold the pose with long time。
閉眼開始靜坐，他說OM come from four different sounds, A U M and silence, we chant A from base of our body。
第一個動作Baddha Konasana蝴蝶式legs touch together, have a big butterfly, hands in the floor, with deep breath in, and fold the body down, relax your head and make your head become heavy, 放鬆你的頭，感覺身體的重量往下，停留一分鐘後inhale and come up, put hands go back behind you, curve your chest look at the sky, while you look at the sky, feel the knees going down to the floor, 感覺背部的肌肉收緊，膝蓋慢慢往下，停留一分鐘後inhale come back, relax the whole body and inhale bend forward, feel your hips moving back, feel the thighs are going back, 感覺脊椎、骨盆往後，停留一分鐘後吸氣inhale come up, move hands go back, keeps knees wide and keeps the arms strong, and just turn to the right side往右看，keep the left arm straight, and bend your right elbow a little bit彎右手肘一點點，makes hips become heavy, and makes hands become light, inhale back to center, turn to the left, then back to center, exhale forward one more time, turn your palms face up to the sky, lift the hips back and draw the head down, listen your breath, start to listen your body, let go the effort, 學習聽你的呼吸，學習專注，放鬆你自己的想法，放鬆你的心，把整個身體放鬆之後，慢慢感覺你的肌肉離開骨頭，把心放鬆，讓身體與呼吸帶你去作動作，停留約五分鐘inhale come up。
第二個動作左腳先往內，兩腳腳跟一直線的自在坐，身體轉往右邊，左手放在右腳膝蓋上left hand holding the knee, feel the left hand pulling the knee back, and while you pushing the knee, a little bit toward the heart，右手往後手指撐地往右後方扭轉grab the right hand down to the floor, and turn the body, the ribs, the shoulders, your neck, your heart, and your thoughts, 三分鐘後turn to the other side, back to center, 兩腳往前伸直shack your legs。
In yin yoga，we mainly focus on one thing we call fascia，is like a cloth wrapping the muscle, have you cook or eat chicken before? When you eat chicken, you notice there have a little plastic wrap around the meat, 好像薄薄的一層東西包著你的肌肉，it has wrap different part of muscle, like Taiwan's weather, one day is super sunshine, one day is super rain, in this kind of weather, you easily become sick, fascia get tight, now I want you let go the muscle, many people think about Yin yoga oh, I just stench the muscle, but when muscle is tight, you can't relax the fascia, you just stay there, if you going done, that's not from you, is how much you relax the muscle, relax everything and whole body will going down。
第三個動作Janu Sirsasana，Right foot forward, left touch inside, we use as less as muscle to help the pose, put your hands down, shift forward and just stay there, now relax everything, 感覺身體好像飄起來一樣，嚐試再慢慢往前，如果身體開始緊繃起來的話，就學習如何放鬆，如何呼吸，make your head heavy to your leg, 再把身體的重量慢慢放在腿上，感覺臀部與腳跟往下，停留三分鐘，lean your body forward, inhale come up, 感覺不一樣？other side, change leg, with same feeling, same quality, same pose with the other side, you will feel different, many people have very different left leg and right leg, let go the thoughts, enjoy the differenced，完全放鬆身體的肌肉，每一次吸氣會讓身體往前、吐氣會讓身體往下，當你往前的時候、感覺身體拉長，嚐試把這個感覺放在肌肉上，往下的時候、身體的重量也會往下，可以感覺腿與腳跟的重量，當身體開始給你很多感覺的時候，學習如何放鬆，到最後你會知道你的身體，不應該有太多疼痛的感覺，放鬆心的想法，把心交給你的身體，inhale and come up。
第四個動作Cat and cow，但改用拳頭撐地，make a fist, inhale look up the sky, 把你的心放柔，感覺心的重量往下，臀部與尾椎往後，放鬆脖子，再次感覺背部肌肉往下，手伸直、保持呼吸，停留一分鐘，吐氣round your back，停留10個深呼吸，回到cow pose停留3個深呼吸，exhale cat pose停留3個深呼吸。
第五個動作右腳往後踩在右手外面，relax the heart, relax the hips, let go the leg, and bring your elbow to the floor, 可以用兩手握拳、額頭放在拳頭或是yoga block or towel上，make forehead relax on something, make distance of back leg a comfortable range, not too far away to make you feel tearing feeling, not too close let you feel nothing of the pose，學習聆聽你自己的身體，再感覺自己後腳膝蓋該放在哪裡，put right position of your back leg, just relax your pumpkin, 停留三分鐘後，把前腳的膝蓋與腳板打開朝外，and go down once again，停留三分鐘後換邊重複，慢慢從內到外，把整個身體放柔溶化，繼續保持你的呼吸。
第六個動作右腳伸直、左腳半盤，讓左手扣左腳腳趾Ardha Baddha Padma Paschimottanasana，往左扭轉停留5個深呼吸，轉回正，右腳彎靠近骨盆的位置depend on the ankle, not depend on the shape，綁手Marichyasana B前彎停留五分鐘，yin yoga hold the pose for a long time, relax the muscle and listen your body, your body will tell you, you going too much, your body will tell you no way, I can hold this posture for 5 minutes, then you need to go back a little, wait the body warm up, wait the body prepared, as the body ready, it already go deeper。不過我第一次用Marichyasana B練習Yin Yoga，綁手的手五分鐘真的痠得不得了，我很少在Yin Yoga會痠到想放棄，但這個動作讓我調整回來二次，呼~
他忽然問大家有沒有穿過high heel shoes? 他沒穿過，但他問過別人穿高跟鞋的感覺，if you wear high heel shoes and put body weight over heel, it's ok, but most people wear high heel shoes put weight on the ball of foot, you can see some people wear hight heel shoes for a long time, the toes began to jam together, and extra bone come out from the thumb, means you put too much weight on the front, 所以如果一定要穿高跟鞋，就買粗跟的鞋子，把身體的重量都放在腳跟上。
第七個動作身體往左，兩腳打開Upavishta Konasana，take a deep breath and starting forward, 停留五分鐘inhale come up。
他說食物會影響我們的身體，他前一陣子去New York, in American, they eat hamburgers and French fries, they have much stress, and people in Taiwan is so different, always so young, so flexible。Do the other side,重複第六個動作Ardha Baddha Padma Paschimottanasana與Marichyasana B。他說we all want to be flexible person, you are ready become flexible, what you need is relax a little bit, and soften your breath, and let your mind enjoy possibility, you will become very flexible if you are happy, and let your body have time to enjoy the peace, relax your neck, shoulders。
We have many things happen in the 20 century, you know that? 60 years ago just finished second World War, it's just short period of time, many people like father, mother, even your have experienced that stage, only 60 years, we have incredible change entire world, Taiwan, Hong Kong, Asia, everywhere changed, so many changes, and right now, when open the TV or through magazines, we will see so many strong people, flexible people, beautiful people, it's so called standard in the life right now, and those kind of face put in our mind everyday keep give us some pressure, want to be the best in the world, in the good side, it can motivating us to keeping good, in the other side, you can't do it very good in yourselves, we don't know how to enjoy because give too much stress in the body, we give too much stress in the mind, and that's the reason why so many people get cancer, in 60 years ago, even in second world war, no people get cancer, because people are quiet positive, seriously, people in hard time is positivity, but now is so negative, you think my thigh is tight, you look around the people are so flexible, and you are not happy, but if you know how to change your mind, those tightness can feel something, and you will believe after class you will be more flexible, the tightness can change, you need more time to be more flexible, it's your body, not mean you are not a good person, you know what i am talking about? So when you know how to change your min, being yoga, even some people do Hanumanasana like this (Full Split), and you only do this (Half Split), you still smile, and feel so good, if you do this happy in mind, your life will change, but if you do anything with negative thought, even you do yoga, you are not happy, yoga should be happy, life should be happy, Hanumanasana, everyone smile to do this，第八個動作是五分鐘的享受在猴王式，go!
他說開始的時候要同學閉上眼睛，其中一個原因就是只要集中注意力在自己，不要作比較，但是慢慢可以打開眼睛，開始享受，無論你怎麼練習，總會有人比你好，無論你如何漂亮，總會有人比你漂亮，學習享受自己所擁有的一切，再把那種感覺帶到你的身體，從內到外，讓你的心與身體慢慢的放鬆，把身體與頭慢慢往前，享受，放柔你的呼吸，and come up, the other side。
Yoga sometimes is very tough, but I have some friend they born have so much money, but they are not happy, they have everything, they have so many thing, but have no friends, they are not happy, but yoga can balance your mind, your body, when you are balanced, you happy, the only one thing is you need to be happy, if we only have high heel shoes, we are not happy。
最後的動作躺下lie down，左腳伸直、右腳彎抱靠近胸口，左手把右腳帶到左邊地板扭轉twist停留10個深呼吸，and change other side換邊重複後攤屍休息三分鐘，起身側躺右邊推地起身，chant one om感謝自己的身體是一項gift, you like yourself, how much you like? I want you really like，一聲OM後下課。
很有活力、很有趣、也很有深度的年輕老師，很快我會再選他其他的課程來體驗吧。
回來上Philip的Yin Yoga，很久沒上新老師的課了，今天排上Philip的課，其實蠻期待的，沒想到他話說得蠻多的，不僅是體位法的描述而已，還有很多瑜珈練習的態度與意義。
七樓大教室約有40個同學，有同學第一次上Yin Yoga，他說Yin Yoga的目的是要Relax，relaxing progress we need to know how to hold the pose with steady stillness and follow instruction of our body, because we will hold the pose with long time。
閉眼開始靜坐，他說OM come from four different sounds, A U M and silence, we chant A from base of our body。
第一個動作Baddha Konasana蝴蝶式legs touch together, have a big butterfly, hands in the floor, with deep breath in, and fold the body down, relax your head and make your head become heavy, 放鬆你的頭，感覺身體的重量往下，停留一分鐘後inhale and come up, put hands go back behind you, curve your chest look at the sky, while you look at the sky, feel the knees going down to the floor, 感覺背部的肌肉收緊，膝蓋慢慢往下，停留一分鐘後inhale come back, relax the whole body and inhale bend forward, feel your hips moving back, feel the thighs are going back, 感覺脊椎、骨盆往後，停留一分鐘後吸氣inhale come up, move hands go back, keeps knees wide and keeps the arms strong, and just turn to the right side往右看，keep the left arm straight, and bend your right elbow a little bit彎右手肘一點點，makes hips become heavy, and makes hands become light, inhale back to center, turn to the left, then back to center, exhale forward one more time, turn your palms face up to the sky, lift the hips back and draw the head down, listen your breath, start to listen your body, let go the effort, 學習聽你的呼吸，學習專注，放鬆你自己的想法，放鬆你的心，把整個身體放鬆之後，慢慢感覺你的肌肉離開骨頭，把心放鬆，讓身體與呼吸帶你去作動作，停留約五分鐘inhale come up。
第二個動作左腳先往內，兩腳腳跟一直線的自在坐，身體轉往右邊，左手放在右腳膝蓋上left hand holding the knee, feel the left hand pulling the knee back, and while you pushing the knee, a little bit toward the heart，右手往後手指撐地往右後方扭轉grab the right hand down to the floor, and turn the body, the ribs, the shoulders, your neck, your heart, and your thoughts, 三分鐘後turn to the other side, back to center, 兩腳往前伸直shack your legs。
In yin yoga，we mainly focus on one thing we call fascia，is like a cloth wrapping the muscle, have you cook or eat chicken before? When you eat chicken, you notice there have a little plastic wrap around the meat, 好像薄薄的一層東西包著你的肌肉，it has wrap different part of muscle, like Taiwan's weather, one day is super sunshine, one day is super rain, in this kind of weather, you easily become sick, fascia get tight, now I want you let go the muscle, many people think about Yin yoga oh, I just stench the muscle, but when muscle is tight, you can't relax the fascia, you just stay there, if you going done, that's not from you, is how much you relax the muscle, relax everything and whole body will going down。
第三個動作Janu Sirsasana，Right foot forward, left touch inside, we use as less as muscle to help the pose, put your hands down, shift forward and just stay there, now relax everything, 感覺身體好像飄起來一樣，嚐試再慢慢往前，如果身體開始緊繃起來的話，就學習如何放鬆，如何呼吸，make your head heavy to your leg, 再把身體的重量慢慢放在腿上，感覺臀部與腳跟往下，停留三分鐘，lean your body forward, inhale come up, 感覺不一樣？other side, change leg, with same feeling, same quality, same pose with the other side, you will feel different, many people have very different left leg and right leg, let go the thoughts, enjoy the differenced，完全放鬆身體的肌肉，每一次吸氣會讓身體往前、吐氣會讓身體往下，當你往前的時候、感覺身體拉長，嚐試把這個感覺放在肌肉上，往下的時候、身體的重量也會往下，可以感覺腿與腳跟的重量，當身體開始給你很多感覺的時候，學習如何放鬆，到最後你會知道你的身體，不應該有太多疼痛的感覺，放鬆心的想法，把心交給你的身體，inhale and come up。
第四個動作Cat and cow，但改用拳頭撐地，make a fist, inhale look up the sky, 把你的心放柔，感覺心的重量往下，臀部與尾椎往後，放鬆脖子，再次感覺背部肌肉往下，手伸直、保持呼吸，停留一分鐘，吐氣round your back，停留10個深呼吸，回到cow pose停留3個深呼吸，exhale cat pose停留3個深呼吸。
第五個動作右腳往後踩在右手外面，relax the heart, relax the hips, let go the leg, and bring your elbow to the floor, 可以用兩手握拳、額頭放在拳頭或是yoga block or towel上，make forehead relax on something, make distance of back leg a comfortable range, not too far away to make you feel tearing feeling, not too close let you feel nothing of the pose，學習聆聽你自己的身體，再感覺自己後腳膝蓋該放在哪裡，put right position of your back leg, just relax your pumpkin, 停留三分鐘後，把前腳的膝蓋與腳板打開朝外，and go down once again，停留三分鐘後換邊重複，慢慢從內到外，把整個身體放柔溶化，繼續保持你的呼吸。
第六個動作右腳伸直、左腳半盤，讓左手扣左腳腳趾Ardha Baddha Padma Paschimottanasana，往左扭轉停留5個深呼吸，轉回正，右腳彎靠近骨盆的位置depend on the ankle, not depend on the shape，綁手Marichyasana B前彎停留五分鐘，yin yoga hold the pose for a long time, relax the muscle and listen your body, your body will tell you, you going too much, your body will tell you no way, I can hold this posture for 5 minutes, then you need to go back a little, wait the body warm up, wait the body prepared, as the body ready, it already go deeper。不過我第一次用Marichyasana B練習Yin Yoga，綁手的手五分鐘真的痠得不得了，我很少在Yin Yoga會痠到想放棄，但這個動作讓我調整回來二次，呼~
他忽然問大家有沒有穿過high heel shoes? 他沒穿過，但他問過別人穿高跟鞋的感覺，if you wear high heel shoes and put body weight over heel, it's ok, but most people wear high heel shoes put weight on the ball of foot, you can see some people wear hight heel shoes for a long time, the toes began to jam together, and extra bone come out from the thumb, means you put too much weight on the front, 所以如果一定要穿高跟鞋，就買粗跟的鞋子，把身體的重量都放在腳跟上。
第七個動作身體往左，兩腳打開Upavishta Konasana，take a deep breath and starting forward, 停留五分鐘inhale come up。
他說食物會影響我們的身體，他前一陣子去New York, in American, they eat hamburgers and French fries, they have much stress, and people in Taiwan is so different, always so young, so flexible。Do the other side,重複第六個動作Ardha Baddha Padma Paschimottanasana與Marichyasana B。他說we all want to be flexible person, you are ready become flexible, what you need is relax a little bit, and soften your breath, and let your mind enjoy possibility, you will become very flexible if you are happy, and let your body have time to enjoy the peace, relax your neck, shoulders。
We have many things happen in the 20 century, you know that? 60 years ago just finished second World War, it's just short period of time, many people like father, mother, even your have experienced that stage, only 60 years, we have incredible change entire world, Taiwan, Hong Kong, Asia, everywhere changed, so many changes, and right now, when open the TV or through magazines, we will see so many strong people, flexible people, beautiful people, it's so called standard in the life right now, and those kind of face put in our mind everyday keep give us some pressure, want to be the best in the world, in the good side, it can motivating us to keeping good, in the other side, you can't do it very good in yourselves, we don't know how to enjoy because give too much stress in the body, we give too much stress in the mind, and that's the reason why so many people get cancer, in 60 years ago, even in second world war, no people get cancer, because people are quiet positive, seriously, people in hard time is positivity, but now is so negative, you think my thigh is tight, you look around the people are so flexible, and you are not happy, but if you know how to change your mind, those tightness can feel something, and you will believe after class you will be more flexible, the tightness can change, you need more time to be more flexible, it's your body, not mean you are not a good person, you know what i am talking about? So when you know how to change your min, being yoga, even some people do Hanumanasana like this (Full Split), and you only do this (Half Split), you still smile, and feel so good, if you do this happy in mind, your life will change, but if you do anything with negative thought, even you do yoga, you are not happy, yoga should be happy, life should be happy, Hanumanasana, everyone smile to do this，第八個動作是五分鐘的享受在猴王式，go!
他說開始的時候要同學閉上眼睛，其中一個原因就是只要集中注意力在自己，不要作比較，但是慢慢可以打開眼睛，開始享受，無論你怎麼練習，總會有人比你好，無論你如何漂亮，總會有人比你漂亮，學習享受自己所擁有的一切，再把那種感覺帶到你的身體，從內到外，讓你的心與身體慢慢的放鬆，把身體與頭慢慢往前，享受，放柔你的呼吸，and come up, the other side。
Yoga sometimes is very tough, but I have some friend they born have so much money, but they are not happy, they have everything, they have so many thing, but have no friends, they are not happy, but yoga can balance your mind, your body, when you are balanced, you happy, the only one thing is you need to be happy, if we only have high heel shoes, we are not happy。
最後的動作躺下lie down，左腳伸直、右腳彎抱靠近胸口，左手把右腳帶到左邊地板扭轉twist停留10個深呼吸，and change other side換邊重複後攤屍休息三分鐘，起身側躺右邊推地起身，chant one om感謝自己的身體是一項gift, you like yourself, how much you like? I want you really like，一聲OM後下課。
很有活力、很有趣、也很有深度的年輕老師，很快我會再選他其他的課程來體驗吧。
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