體位法與靜心冥想

靜坐並不困難,只要把握幾個重點,就能在冥想之中整理思緒靜觀自我。

練習靜坐時,有兩種方式可選擇
(一)跟著心中正面的思緒流動,順應時勢般地暢遊在靜坐的當下
(二)把自己當作一座山,或是一塊大岩石,穩坐當下而靜止不動

首先,進行冥想練習時,先選擇適合自己的舒適坐姿,不要駝背也不需要刻意將腰桿打直,雙手自然地放在膝蓋上,閉上眼睛,保持正常節奏且順暢的呼吸,不要勉強憋氣或吸氣,一切順其自然。

正式進入靜坐練習時,腦海中可能會有許多雜念干擾練習,可在每回吸氣與吐氣時,於心中默念一次OM,以化解雜念,將專注力慢慢收回雜亂的心緒,除了OM之外,也可默念任何可幫助自己專注的話語。

第二階段,因靜坐一段時間後,腳自然會感覺痠麻,但要練習忽視這種不適感的存在,當注意力轉移後,腳不適的感覺漸漸就會自然消失。靜坐的當下,每個人的感受與思緒流轉方式皆因人而異,即使是毗鄰而坐,處在同樣的外在環境下,由於個人的生命經歷與背景相異,你絕對不會產生與他人全然相同的感受,重點在於學習內觀自我當下的覺知與變化。

學習任何事情,都需有全心投入的決心、敬奉的態度與堅強的意志力,凡事起頭難,但只要持續練習,即使每回只是多靜坐了一兩分鐘,都是一步一腳印的進展,慢慢地就會水到渠成,最終做到即使靜坐達一小時也能泰然自若,輕鬆如常。

我們都要學習”接受”,無論發生任何事情,只要把自己當成像海綿一樣,將所有雜音、波動均吸收內化,不對外做出任何反應,如此一來,所發生的事物,就會在你接受的當下結束,既不會激起一絲漣漪也不會延續蔓延成為任何可能會影響自己的負面效應。

Meditation is not difficult; take hold of a few key points then you will be able to sort out the train of thoughts and quietly observe yourself through meditation.
There are two ways to choose for practicing meditation:
(1) Flow along with the positive thoughts in your mind, and go with the stream to wander at the moment of meditation.
(2) Imagine yourself as a mountain or a huge rock, steadily mounted and sit still in the presence.

Firstly, choose a comfortable siting position for yourself without hunching your back, neither do you have to particularly straighten your back. Place both hands on the knees, close your eyes, maintain smooth breathing at normal speed, and do not force to hold your breath or inhale, allow everything to happen naturally. After entering meditation practice, lots of random thoughts may occur in your head to disturb your practice, in this case, you may chant “OM” once in your mind at each inhalation and exhalation to dissolve those random thoughts, and pull back your attention from the chaotic mind. You may chant anything enhances your concentration besides “OM.”
At the second stage, your legs naturally become sore and numb due to the time sitting in meditation, however, you should practice to ignore the existence of discomfort, and once your attention is diverted, the discomfort of your legs will gradually fade away naturally. In meditation, how the feelings grow and thought patterns flow will differ among all individuals. Sitting together and being in the same external environment, owing to different personal life experience and background, you will never grow the feeling that is identical to others; the key is to learn to look inside yourself, be aware of the moment and the changes of insight.

It takes determination of wholeheartedness, dedicated attitude, and strong willpower to learn everything, which is hard at the beginning, once you continue the practice, and you only manage to sit one or two minutes longer each time, it’s a one-step-at-a-time progress nevertheless. Slowly, everything will fall into places, and eventually you will be composed and feel at ease though sitting in meditation for up to an hour. “Acceptance” is a lesson all of us have to learn about; whatever happens, allow yourself to be like a sponge, absorbing and internalizing all the noises and vibrations without reacting externally, and in this way, all the happenings will end at the moment of your acceptance without causing ripples, neither will it evolve into any negative effects that may impact yourself.

身心靈平衡瑜珈

平衡瑜珈顧名思義就是透過瑜加練習達到身心靈平衡。課程中引導你深入專注覺知自己的身體,在練習中強化手,腿,背的肌力,讓體內的能量可以順暢循環,幫助你從頭到腳,由裡而外都達到完美平衡。

As the name suggests, Balance Yoga is for achieving the balance of your body, mind, and soul through yoga practice. During the class, you are guided to be profoundly aware of your own body, and strengthen the muscles of your arms, legs, and back through the practice, which enables smooth circulation of inner energy, and helps yourself to achieve perfect balance from head to toe and inside out.

髖關伸展與按摩

伸展瑜加結合瑜珈棒,深度延展、按摩身體各部位,放鬆肌肉,緩解骨盆緊繃,增加髖關節的靈活度及增強肌肉力量。

Stretch yoga combining the use of roller to deeply extend and massage all parts of the body, it relaxes your muscles, relieves pelvis tension, increases the flexibility of hip joints, and strengthens muscles.

背部療癒&呼吸法

呼吸是心智與身體之間的橋梁。練習呼吸法,啟動內在能量—氣,可以協調身、心與情緒。同時透過療癒體位法的練習,調整你的脊椎,強化你的背部肌力和核心肌群。

Breathing is the bridge between mind and body; practicing pranayama activates the inner energy – prana, and coordinates your body, mind and emotions. Meanwhile, practicing the therapeutic asanas could also adjust your spine, strengthen your back muscles and core strength.

瑜珈順位

「瑜珈順位」課程是以體位法研習的方式進行,一堂課一個主題,並延伸出相關的體位法。所謂的「Alignment」字義是調準、校直、列隊,在瑜珈體位法的練習中,結合生理學、生物力學和解剖學,認識骨骼、關節、肌肉的走向與彼此的配合,正確安全地在姿勢中靜心,讓能量流動。
知識是用來實踐與經驗的 ,專有名詞並不重要,不需要勉強背誦,重要的是在運動的過程中,更加了解自己身體與幫助自己安全有效的練習。
不同的身體會有不同的調整要點,因此這堂課會需要每個人的參與,不管是作為示範者、協助者或是觀察者,希望大家用「你就是我、我就是你」的開放心態去學習,或許有些做不到的動作覺得挫折,但是因為你的示範可以讓大家作為參考;作為觀察者,我們也要抱持著感謝同學的示範,幫助我們看到自己;而作為輔助者,教學相長,可在輔助的過程中學習更多。

“Asana Alignment” proceeds in the analysis of asanas, featuring one theme in one class, and extends to relevant asanas. The so-called “Alignment” literally means adjust, straighten, and line up is; during practicing yoga asanas, it combines physiology, biomechanics and anatomy with knowing the direction and the collaboration of bones, joints and muscles, allowing us to safely meditate in postures correctly and let the energy flow. Knowledge is for actual practice and gaining experience, hence the terminology is not important and you don’t have to forcibly memorize it, while the key is to understand your body more and facilitate your safe and effective practice through the process of exercise. Different bodies require different adjustment points, and thus this class requires the participation of everyone. Whether it’s the demonstrator, assistant, or the observer, we hope everyone holds an open attitude as “you are me while as I am you” for learnings. Perhaps you may feel frustrated not being able to achieve certain postures, but your demonstration could be the reference for everyone. As an observer, we should be thankful to the demonstrating classmates for helping us see ourselves. As an assistant, you get to learn more during the assistance since teaching benefits the teacher as well.

健康瑜珈

梵文Svāsthya是舒適、平靜;健康、無病,asana是體位法,Svāsthyāsana意指對健康有益的瑜伽體位法。
瑜伽體位法會影響腺體、神經、肌肉和所有的器官。它有益於身體,身體的健康同時影響心靈。
瑜伽體位法的鍛鍊會對內分泌腺體施予壓力,使腺體有規律地分泌荷爾蒙。荷爾蒙則會影響情緒,情緒的平衡有助於專注和靜坐,可同時幫助身心靈同時成長。

The Sanskrit word Svāsthya means comfortable, peaceful, healthy, illness-free; asana means postures, so Svāsthyasana means the yoga postures that are beneficial to health. Yoga asana is influential to glands, nerves, muscles and all organs, which is beneficial to the body, while body health will also affect your mental status.
Practicing yoga asanas applies pressure to endocrine glands, that enables glands to produce hormones regularly. While hormones influence emotions, the balanced emotions help us not only in concentration and meditation, but enhance the growth of our body, mind and soul at the same time.

脈輪瑜珈

脈輪瑜伽是一個結合哈達瑜伽、勝王瑜伽、王者之王瑜伽和博伽梵歌教導的整體鍛鍊。著重三脈七輪與腺體的平衡與淨化。透過呼吸帶動三個鎖印及內外在五種生命能,由能量帶動骨架與肌肉,不過度強調肌群與關節的極度伸展。並將練習延伸至生活方式和與萬物及至上的自然連結。

Chakra Yoga is an integral practice which combines Hatha Yoga, Raja Yoga, Rajadhiraja Yoga, and the teaching of Bhagavad Gita, focusing on the balance and purification of three nadis, seven chakras, and glands. In the practice, three bandha and the five types of prana vayus are energized through breathing, and the energy activates skeleton and muscles without over emphasizing the extreme stretch of muscle groups and joints; the practice is further extended to naturally bond with our lifestyle, all beings, and the supreme.

整體瑜珈

【整體瑜珈】旨在潔淨身體,讓體內的能量可以順暢循環。此外,【整體瑜珈】深受希瓦南達瑜珈的影響,藉由瑜珈練習鼓勵學員探索自我,傾聽內心的聲音,藉此讓身心靈達到完美平衡。

Holistic Yoga, is a practice to clean and perfect the body for proper energy transmission. Holistic Yoga, is based on Shivanada teaching style which encourage to discover and listen to your own inner selves and create the total balance to body and mind.

核心瑜珈

核心肌群,或稱腹壁肌群,是人體上下半身的橋樑。練習核心瑜伽能改善平衡感和穩定度,因為透過對骨盆、下背、臀部和腹部肌肉的訓練,我們能讓這些部位和諧運作,進而加強身體的平衡感和穩定度。核心肌群能強化底層肌肉,進而提升腹肌力量,因此對大多數運動和瑜伽來說,也都不可或缺。我們也能利用核心肌群省下不少力氣,彎腰綁鞋帶會變得輕鬆,也能跑得更快更好。相反地,無力的核心肌群會帶來不良姿勢,導致背部、頸部疼痛,而這也會造成肌肉受傷。

The core, or abdominal wall musculature is the bridge between the torso and lower body. Practice core yoga to improve balance and stability. One needs to train the muscles in pelvis, lower back, hips and abdomen. So that those areas can move in harmony and this lead to better balance and stability. In most sports and yoga practice, strong core is essential. Also tone up abs by strengthening and toning up the underlying muscles. Strong core make things easier: bending down to tie your shoe laces, walk better and faster. Weak core muscles will lead to bad postures, hence you get back/neck pain. This will also lead to muscles injuries.

動力哈達

動力哈達是將傳統哈達瑜珈融合了注重串聯與力量的阿斯坦加練習,不僅能認識每個體位法的進入技巧與正位,還能在搭配呼吸的串聯動作中找到內在平靜。對於初學者來說,可為長遠的瑜珈練習紮下安全穩固的基礎,對於資深的練習者來說,可以更進一步地在最穩定舒適的姿勢停留。

By integrating Ashtanga, which emphasizes alignment and strength, traditional hatha yoga allows students to not only learn about the basic skills and standard postures of each asana but also acquire inner peace through aligned moves which are coupled with breath. Hatha yoga can lay the foundation for long-term yoga practice for beginners and take experienced practitioners a step further to the most stable and comfortable poses.