Wednesday, January 23, 2013

Born to run


I wrote the following blog some time in March 2012. I have revised to include the muscles part that working hard during the running.

这是今年更新的文章(第一次写关于瑜伽与跑步是在去年三月份);现在加入了跑步时会运用到的肌肉群。

Safety is very important to prevent injury. The body must be fully 'warmed up' before any of the running sessions. Through the roller massage, it promote blood circulation and lengthening the muscles.

由於长时间跑步容易让肩颈、腰、背、臀、腿後肌、小腿及脚底等处累積疲劳. 针对以下部位加之按摩、放松肌肉,促进循环之後,再慢慢伸展,让缩短的肌肉恢复长度。这样能降低受伤的风险。

臀大肌 (gluteus maximus muscle)
大腿後肌 (Hamstring)
豎脊肌 (erector spinae)
腰大肌 (Psoas major muscle)
腓腸肌 (gastrocnemius msucle)
腹直肌 (rectus abdominis)
腹內斜肌 (obliquus internus)
腹外斜肌 (oliquus externus abdominis)
阔背肌 (latissimus dorsi)
胸大肌 (pectoralis major)
肩胛骨 (scapula)
斜方肌 & 颈部 (trapezius)

No Breathing = No Life and No Breathing =No Yoga too!! With the breathing techniques as well as meditation, you can experience stronger mentality, better focus/concentration and most importantly, you runners, will be able to run much faster and longer distance.

你知道没有呼吸,没有生命、也没有瑜伽!将呼吸及静心帶进跑步中,你可会体验到另一种境界⋯你也将会跑得更逺⋯

Are you ready? Let's get started. The following areas
準備好了吗?以下图片摘自"拉筋书本".与你们分享。

臀大肌 (gluteus maximus muscle)

腰大肌 (Psoas major muscle)


豎脊肌 (erector spinae)- Left Image /
大腿後肌 (Hamstring) - Right image
腓腸肌 (gastrocnemius msucle)



腹直肌 (rectus abdominis)
腹內斜肌 (obliquus internus)/
 腹外斜肌 (oliquus externus abdominis)


胸大肌 (pectoralis major)


肩胛骨 (scapula)


斜方肌&颈部 (trapezius)
If you are really serious in your running, yoga is an excellent choice if you still want to continue to run for years to come, get on your mat and start practising the following asanas regularly. You can get in touch with me and I am more than happy to conduct a session for you ^-^

如果跑步对你很有意义,你决定将不停的跑。你可考虑将瑜伽放松、呼吸及伸展成为不可缺的暖身运动!想了解更多,欢迎你们的讯问哦。

以下一些体行供你參考:

The following asanas are great choice for runners to enhance the muscles flexibility:

- Joints exercise
- Surya namaskra
- Tadasana
- Standing Forward Bend
- Downward Dog
- High Lunge
- Pigeon Pose
- Cat/Cow Pose
- Seated Spinal Twist
- Seated Forward Bend
- Shavasana



Photos for illustration only. Please consult your yoga teacher to get into these asanas.

Namaskra

Monday, January 21, 2013

中风危险因子大都是『养成』

星洲日报—副刊(养生)11。1。2013 (Friday)

中风早已经不是老年人的專利,生活型态不健康的青壮年族群,都有可能被盯上,不可不慎。此外,现代人普遍存在的"三高"—高血压、高血脂、高血糖,更使中风的风险大大提升。因此,从根本改善生活型态做起,才能预防中风的侵袭。

谢谢妈妈買了这份报纸。让我对中风更进一步了解:

5大疾病,中风风险大增(高血压、高血脂、糖尿病、心脏病、颈动脉狹窄)
  1. 抡救中风掌握黄金3小时
  2. 早抡救,减少後遗症
  3. 何谓腦中风相关检查
  4. 如何从生活细节做起⋯
  5. 饮食淸淡、保持运动习惯、稳定情绪、注意保暖、每天必喝的三杯水及起床给自己3个半分钟。
我最注目的是当然是中医保健防中风!对我来说,西医是救命。要调理、养生,非屬中医啦。可能从小受妈妈的影响,养生、自然療癒,和我结下不解之缘。

以下图示几个穴位可以舒缓头疼、头晕、心悸、胸闷,胸痛改善高血庒、平肝熄风、促进血液循环等等。 (涌泉、三阴交穴、风池、百会、曲池、內关、合谷)


我告诉你哦,这些穴位及经络都可以轻易的用轮棒按摩。在按摩前我会用精油让自己可以很享受整个过程。如果有人愿意幫我按摩,那会更舒服啦。平时就多动动吧;你是健康的主人!

感恩。

注:如果你想详读,我可以给你副印一份。

The following transalation is for all friends who didn't read Chinese characters ^-^  (The above article was extracted from Sin Chew - Friday special edition dated 11.1.2013)

Do you know 'Habits'** are the primary cause for STROKE? You are not surprise to hear STROKE no longer attack the older generation, it happened among those 30-40 years old nowadays. In fact, in can happen to anyone!

**The habits that cultivate the high blood pressure, diabetes and cholesterol (and even high urine acid)
It is one of the illness that hitting the 'TOP10 board' among the youngsters.

I am very grateful my mom bought the paper on that day and I have an insight of STROKE

  1. The golden 3 hours - early treatment saves lives
  2. Increase the chance of a better recover
  3. What are the tests available to detect STROKE
  4. How to improve lifestyle (eliminate bad habits - go to bed before 11pm, avoid alcohol, smoke, do not sleep with your electronic devices, take a walk in the park / get connected with nature)
  5. Balance / healthy diet, regular exercise, avoid stress, keep body warm, 3 glasses of water and how to allow one to have the 3 x 30 sec once you woke up
The section that caught my attendtion is on the TCM. I have been drawn towards TCM, natural healing and therapy since young (this is of course influnced by my mom ^-^)

The diagrams above showed the pressure points on our body that will ease headache, chest pain, dizzy speel, improve high blood, promote blood circulation. You can massage these points regularly for general good health.

I found out that with the roller that I have, I can easilly massage the entire body with ease (of course, it would be even better if you have someone perform the task for you). To add on, I started using the Yong Living RainDrop for this purpose also. I just love it.

I  have the paper with me and if you are interested, you can leave me a message, I can make a copy for you.

Namaste.

Tuesday, January 15, 2013

我与唐睿谦老师⋯

第一次见到唐老师是在 YouTube, 当时觉得这"洋老师"会讲华语,而且通过玩,讲故事及唱歌,教孩子们瑜伽及静心!好棒。(如果有缘可以向老师学习那更好!)

通过Shi老师的安排,2012年8月唐老师儿真的来到了马来西亜。我非常感恩有机会上唐老师的儿童瑜伽師资培訓课程。唐老师都很用心在短短的几天教了好多活动(Plan your class, Warm Up, Yoga Song & Story, Game & Fun- partner yoga, Breathing- 捉星星,书本,汽球,肩膀等,静心– Quiet Time Exercise)。在最後一天的心声分享,可知来參于的学生们都学到很多,受益匪浅!

在这几个月里,我都将学到都用到我教学里。不论大小孩或小小孩,他们都会"玩"得很开心。还有小朋友对我说"原来瑜伽可以这么好玩,我们学到不止动作,还有要愛家人、朋友、愛惜身边的一切。呼吸让我们感觉平静及安祥—靜心也让我们暂时忘掉学校功课"。这是不是很棒呢?这就是我的推动力!不断的用心,愛、时间去分享。 

我也学会如何有效的运用身体的气(上行气、下行气、本命气及遍行气)去幫助小孩改善敏感,胃口不好、尿床、坏脾气及爱哭等等.

在老师教学中让我印象最深刻是瑜伽按摩(yoga massage). 每当来到这个环节,就是我儿子最爱。因为是一个连接、愛的傳送吧!(其实你也可以幫你伴侣做这瑜伽按摩,我告诉你哦,不要小看那简单几个动作,療癒效果还不小呢。我可有见证!)


记得唐老师说 "We teach the children yoga the feeling that will stay with them for the rest of their life. " "You want to teach love, you have to go deeper yourself."

最後,我想说我在12月份參于了Shi 老师2012年12月份吉隆坡的儿童瑜伽回馈。Shi 老师以行动及愛把唐老师教的完全发挥出来。我希望其他的学员们也一起加油。让更多的小孩受益。

想知道更多,我知道三月份唐老师会再次来到大马。到时可别错过儿童瑜伽師资培訓课程,创意故事师训,特殊儿童家长工作坊及儿童瑜伽半曰营。

Baba nam kevalam. Everywhere is love, love is everywhere.

Note:
Teacher Tamminga blog - http://www.wretch.cc/blog/geeta
Some books bought during the workshop. These books gave me some ideas in my teaching :)


Game & Fun time. Practice make perfect!.
The more I explore the possibilities with the kids, more ideas will come naturally


Story telling - I just love all of them. Btw. I have read more books compare to last time.
I can share more through all these reading _/\_








Monday, January 14, 2013

Insight Judy's Yoga Therapy

As promised, I am going to share some insight on Judy's yoga therapy. What a wonderful experience with teacher 1-1 on the very first day. ( I am really blessed and happy that I make the decision to attend this workshop and all seemed arranged for this meet up! I can immediately tell her sharing and techniques will be useful to me and the people around me.)

一切都好像己经安排好,在这样机缘巧合下我和Judy老师在Penang Yoga Plus 见面了。第一堂课还是一对一呢。让我在这一天对老师的療癒瑜伽有了更深一層的了解,也知道这一套理论可以幫助我身边有须要的人。感恩!

During these 5 days workshop, Judy teacher stressed a lot on the breathing. It is one of the most important aspect in yoga practice. "No breathing, no yoga". Poor breathing lead to poor circulation. How do you know if the person is with good circulation (you might have came across someone who has cold hands & feets). Do you know that poor circulation can lead to lot of heart related disease! The strengthening of core played an important role too. Without a strong core, you might not be aware you are using the wrong muscles to perform the asana!! The term 'yoga injury' is commonly heard nowadays. **You can see below the other limbs of Patanjali. I believed I have shared my view point that yoga is not just asana; all the above need to be observed.
 
在这五天的进階硏习班,深深的体会到老师书本中提及的一些要点。学瑜伽最重要在呼吸, 核心肌群力量及了解肌肉。没有呼吸,就没有瑜伽。(有些人有屏气的习惯,这会造成慢性缺氧,之後呢幔性疾病就跟随而来!)呼吸促进循环,要知一个人循环好不好,可摸摸手和脚,是不是冰冷的? 再说,循环差,血管容易硬化!没有稳固的核心肌群,往往就用其他身体部位去支撑体位(过度使用),久而久之,用错肌肉,越練越伤。肩颈、背、膝盖痛,青筋浮出、天使翼、雞爪颈等等问题。可悲!

** 以下是瑜伽八支;呼吸及体位只是其中之一、二。
(有一点题,但我还是想分享这八大支)

  1. 制戒(Yamas):道德戒律
  2. 遵行(Niyamas):是指內在控制
  3. 體位(Asanas):是指瑜伽姿勢
  4. 調息法(Pranayama):系統的呼吸方法和能量的處理
  5. 制感(Pratyahara):是指感覺消失,控制內心,也稱調心。
  6. 專註(Dharana):集中注意,一心一意。集中專註力以提升生命之氣
  7. 禪那(Dhyana):即冥想
  8. 三摩地(Samadhi):超越意識的境界

The 4 important steps in Judy's yoga therapy:

Relaxation
Stretching
Educate
Strengthening

老师的教学离不了放松一伸展一教育一强化

放松:运用轮棒按摩,促进循环,让血液重新回流
伸展:让缩短的肌肉恢复长度
教育:改变舊习惯,健立新习惯
強化:強化正确姿势、呼吸及核心肌群

I know you will be thinking, so simple. In order to go back to basic and apply altogether in the daily life, one must have the determination and discpline. Practice, practice and nothing but practice (agreed?)

看似很简单,但其中包括了中西方肌肉学、经络等理论。要在这五天完全把这些理论扣起、运用在日常生活上,是须要下一点工夫的。没有付出、那会有收获。对吗?

This is one of the quote from Teacher "yoga is not just for external, focus on the internal". The beauty and health is grown from within. If got a chance, I rather to suffer outside than getting sick inside.

最後,老师常念的口边 语"瑜伽不在于外在美,而是練健康的內在"。一个人的生病都从內开始,所以皮肉痛也不要内脏痛。

Last but not least, I am glad to meet a group of yoga friends from all part of Malaysia!! I look forward to keep in touch and share our wonderful teaching experience in the near future.

Namaste.

 
Happy Birthday Judy Lou Shi.


Judy Lou Shi & Ericca Gan


You can get this book from Popular Book Shop.

My new toys ^-^  (the roller and block from Taiwan)




做个冻龄的芳疗师

  生活中有起有落,有时候阳光普照,有时候大雨倾盆,但是只有在经历过阳光风雨之后才会有彩虹 守护着自己的健康,做自己人生的主人!我选择BLOOM 胶原蛋白,由里到外的调理。你想知道如何冻龄吗?来问我。 #身心灵 #正能量 #芳疗收 #冻龄的秘密