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YOGA PIECE yogapiece.org 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: 814 days ago
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