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yogapiece.org Profile

Title: YOGA PIECE |
Description: 原文出處:〈Yoga Anatomy: Top 5 Movement Science Insights for Teachers〉 作者:Jenni Rawlings 編譯:Hsin-Hong Pan 在學習瑜伽解剖學、生理學、肌動學以及疼痛科學的過程中,這是對我最具有啟發的五個觀點,這些觀點對於身體的思考,與我過去在瑜伽教室所學到的大不相同。 考量到有些瑜伽老師可能沒有太多時間或興趣深入鑽研,我試著透過這篇文章為這五個觀點做個簡單地整理,但每一個觀點的背後,都有著大量的參考資料得繼續閱讀才能掌握其精要。你可以參考我所提供的參考資料連結,或者自行針對這些主題進一步研究,整理出自己的想法。 請帶著開放的態度以及批判性的思考閱讀以下內容,並檢視自己在瑜伽或者動作練習/教學上所採取的方式。我希望這些觀點能引起你的興趣,且對你自身的瑜伽練習與教學有所啟發。 洞見#1: 強化的相反並非伸展 在瑜伽師資訓練的過程中,有個我們常被教導的核心準則──當「強化」了特定肌肉或肌群之後,接著得伸展這個部位,讓肌肉或肌群回到原本長度,恢復「平衡」的狀態。這個準則奠基於以下的信念──當肌肉收縮時,長度會跟著變短。於是我們進一步推論,為了避免肌肉在訓練之後維持在過度縮短的狀態,你應該透過「伸展」讓肌肉回到平衡狀態。 如果肌肉收縮時的確「只會」縮短,那麼上述的想法就是合理的。但收縮時變短僅是肌肉生理機制的一部份──肌肉也常常在變長的狀態下用力。回想一下,當你以背打直的方式進入Uttanasana (站姿前彎)時,腿後側肌群其實是在用力的狀態下持續變長。當肌肉在用力的狀態下持續變長時,稱之為「離心收縮(eccentric contraction)」。在日常活動中,我們其實常常以離心收縮的方式進行動作。[Ref] 實際上,肌肉在自身完整的長度範圍下(縮短、變長,或者介於之間)都能用力,因此從生理學的角度來看,如果想在肌肉用力之後恢復平衡,該做的其實不是伸展。或許是時候重新思考傳統上「強化之後,再伸展它」的準則了! 洞見#2: 瑜伽動作沒有本質上的好壞之分 去年我寫了一篇文章〈有本質上的壞動作嗎?〉,說明了在「本質上」,沒有任何動作是不好的。一個動作之所以對你不好,是因為你的身體尚未作好準備,無法承接當下的負荷。反之亦然,也沒有任何「本質上」的好動作。近來在瑜伽圈當中出現了一種趨勢,許多老師開始將某些瑜伽體式或一些動作視為「矯正性運動」,認為跟常見的作法相比,這些動作「更好」、「更具功能性」,或「對身體更健康」。但事實上,除非放在特定脈絡下討論(練習者是誰?目標是什麼?),否則這些動作本身並不會讓一個人變得更好,或者讓人變得不好。 當我們避免決斷地將特定瑜伽體式或動作貼上標籤,賦予「更好」、「更糟」,或「較不具功能性」等評價時,其實也是對人體與動作之間的複雜性表示敬意。某個動作是否「好」、「不好」、「具功能性」,或「不具功能性」,最好的判斷方式是放在脈絡之下,依據每個人練習的目的加以討論。 洞見#3: 順位的主要目的是讓負荷最佳化,而非避免受傷 在師資訓練中,我們通常被教導說練體位法時,順位很重要,因為有順位的練習能避免損傷。但我們現在開始了解,順位、損傷以及疼痛三者之間的關聯性與我們過去的認知有所不同。許多人的順位看起來很糟,但他們並不感到疼痛;也有許多人的順位看起來棒透了,但卻遭受長期的疼痛。更讓人感到困惑的是,疼痛與損傷〔例如組織損傷〕之間並非總是相關。[Ref] 這些現象顯示了,相較於過去我們對於順位與疼痛的思考,人體遠比我們所想像的更有彈性與適應性。當面對外來負荷時,我們的身體有著驚人的能力,能讓自己變得更強壯加以適應(只要負荷的強度仍在組織能承受的範圍內)[Ref]。因此,如果我們習慣性地將自己擺位在「非理想順位」的位置下,身體就比較不會因「順位不好」而蒙受無法避免的損傷。我們的身體會漸漸適應,得以承接「非理想順位」下的負荷。(當然,這裡是針對無症狀,並處在健康狀態下的關節所討論。) 若是在高負荷的情況下──例如在健身房中背上扛著300磅的槓鈴,不可否認,順位是用來儘可能減少受傷風險的重要工具。在高強度的活動中,超出組織耐受度的機率是比較高的,因此會強烈建議保持關節在理想順位下練習。 但跟舉重這類活動相比,一般而言,瑜伽屬於低負荷的活動。對於絕大多數人的身體來說,在低負荷的情況下順位出現些許偏移其實並不足以造成損傷。舉例來說,當一個人在做英雄二,前腿膝蓋往內倒了幾公分時(經典的順位法則是保持膝蓋位於腳踝正上方),在這個角度下,位於膝蓋的組織會透過適應而逐變得更強壯的機會是很高的。同樣地,在平板式中肩膀稍微偏離手腕正上方,會刺激肩膀、手肘與手腕的組織變得更強壯,得以承接新角度的負荷強度。 實際上,經常將身體暴露在這一類低強度但多變的負荷下,是避免損傷的絕佳方法,因爲這麼做有助於組織在各個角度下都變得更強壯,而非僅限於傳統順位口令中「肩膀位於手腕正上方/膝蓋位於腳踝正上方」的擺位。就預防損傷這件事來說,長期來看,我個人主張強化組織在各個角度、各種幅度下的負荷能力,這麼做會比傳統「順位」來得更加有效。 因此我現在將順位練習視為一種幫助學生「調整」負荷的方式──讓負荷透過順位落在我想要的位置上,而非用來避免損傷的必要工具。 洞見#4: 在瑜伽的順位練習中,我們使用了太多奠基在恐懼之上的語言 這個觀點與上一個緊密相關。在瑜伽圈中,引導順位時常會摻入許多警示意味濃厚的語言,例如「在英雄二式中,透過前腳膝蓋落在腳踝正上方來保護你的膝蓋」,或者「在Salabhasana(蝗蟲式)中將恥骨壓向地板,這樣下背才是安全的。」 雖然這麼做的出發點立意良好,但這些警示性的與語言實際上可能在淺移默化中讓學生產生「身體很脆弱」的誤解,進而在疼痛經驗上出現反效果。我們已經知道,疼痛是神經系統針對感知到的威脅所做出的反應。而我們對於自己身體的信念,會直接擴大、或減少神經系統對於威脅的感知,以及疼痛的輸出[Ref][Ref][Ref]。因此當我們相信自己的身體是強健且具有恢復能力時,這樣的信念會將訊息傳給神經系統,進而降低神經系統對威脅的感知,也減少疼痛的發生。相反地,當我們相信身體本質上相當脆弱,容易因低負荷且微小的「偏離順位」而受傷時,隨著這樣的信念越強,神經系統對於威脅的感知便會擴大,身體也更容易感到疼痛。 在英雄二式中,陳述保持膝蓋位在腳踝正上方對於「保護膝蓋」非常重要,可能會在學生身上產生「反安慰劑」的暗示效果。(反安慰劑與安慰劑恰好相反,透過讓人對無害的事件或行動產生負面期待,進而造成疼痛之類的負面效果。)同樣地,告訴學生在Salabhasana時恥骨貼地是為了「保護下背安全」,其實也暗示了學生他們的脊椎是相當脆弱的結構,只要骨盆往「錯誤」方向傾斜個幾公釐,便可能出現損傷。 相較於在瑜伽課上使用警示意味濃厚、反安慰劑式的語言,我們可以改用「有助於完成動作」的方式來引導學生。舉例來說
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yogapiece.org Traffic Summary

282 daily visitors
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Daily Unique Visitors:
282
Monthly Visits:
8,883
Pages per Visitor:
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Daily Pageviews:
845
Alexa Rank:
1,381,705 visit alexa
Alexa Reach:
2.0E-5%   (of global internet users)
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Daily Revenue:
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Yearly Revenue:
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Website Value:
$1,469.41

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Server IP:
45.76.212.88
ASN:
AS20473 
ISP:
Choopa, LLC 
Server Location:
Heiwajima
Tokyo, 13
143-0001
Japan, JP
 

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Page Speed (Google PageSpeed Insights) - Desktop

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NS erin.ns.cloudflare.com 3594

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Domain Created:
2016-03-20
Domain Age:
4 years 7 months 1 days  
WhoIs:
 

whois lookup at whois.pir.org...
Domain Name: YOGAPIECE.ORG
Registry Domain ID: D187122560-LROR
Registrar WHOIS Server: whois.namecheap.com
Registrar URL: http://www.namecheap.com
Updated Date: 2019-02-18T10:15:49Z
Creation Date: 2016-03-20T08:13:38Z
Registry Expiry Date: 2020-03-20T08:13:38Z
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Registrar: NameCheap, Inc.
Registrar IANA ID: 1068
Registrar Abuse Contact Email: email
Registrar Abuse Contact Phone: +1.6613102107
Reseller:
Domain Status: ok https://icann.org/epp#ok
Registrant Organization: WhoisGuard, Inc.
Registrant State/Province: Panama
Registrant Country: PA
Name Server: ERIN.NS.CLOUDFLARE.COM
Name Server: SETH.NS.CLOUDFLARE.COM
DNSSEC: unsigned
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