關於 3 bandhas in yoga ，我們在網路上蒐集到這些相關的討論、資訊與評價

💀Anatomy and Integration in Yoga

“In both cases, the prana and fascia provide the link between our inner life of consciousness, emotion, and intention, and our well-being in the body—both physical health and spiritual progress.” Doug Keller

了解筋膜，可以更了解瑜伽，反過來，透過瑜伽也能更了解筋膜。

我們相信瑜伽真的很厲害，但因為以前沒有現在如此精密的科學儀器可以測量，所以練習都是基於經驗法則，但現在有了很多新的科學研究可以慢慢去證明瑜伽練習在身體，心理，情感甚至神經系統上的好處，我們也能更加了解它的奧秘。

感謝Doug的瑜伽哲學，讓喜歡學習解剖學的瑜伽練習者再次覺得受到鼓勵阿。

當然科學無法解釋所有看到的現象，但帶著科學的精神去練習瑜伽並不會讓我們比較不瑜伽，相對的，只是讓我們更加確定走在對的路上，由外而內，由內而外，最後都會通。

#簡單心得
從第一段的Prana body and Fascia出發，建構了筋膜的概念與瑜伽的結合。

第二段的Bandhas and Sacral Stability帶到骨盆，討論微妙的薦椎跟骨盆的相對動作跟瑜伽體位法的關係，以及在刻意或不經意帶有軀幹旋轉的體位法中要如何維持健康的薦髂關節，這個部分跟David Keli或Jason Crandell也是不謀而合。

簡單說是先保持骨盆中立位再有控制的做後續的動作。

第三段的Healthy Knees，我覺得是最精彩的。
一開始也許會覺得怎麼講膝蓋呢，但其實裡面滿滿的就是髖跟足踝的主題。因為膝蓋其實受到上下關節的影響，任何一個失穩最後受害者就是膝蓋。

結合筋膜與肌動學的元素在其中，Doug老師的課果真是又解剖又療癒。

包含雙關節肌肉的啟動順序，步態，肌肉動力鏈，足弓穩定腳趾訓練(真的很重要阿)，改善拇指外翻的練習，解決膝蓋超伸，X型腿O型腿的對應練習方案，過度活躍的闊筋膜張肌以及相對弱化的臀大臀中肌的愛恨糾葛，最後到常見瑜伽體位法的應用，其中也有共同收縮加離心收縮的啟動順序，也是滿有趣的。

最後還是一樣回到說起來簡單做起來難的關節中軸化。

整體上完後也覺得滿激勵人心的，大致上的原則跟之前的學習差不多，思考過後發現是同一件事，甚至有些引導的口令竟然也跟Doug老師一樣，但從不同的敘述跟經驗來學習覺得更為扎實，而當然老師也是有令人驚喜的小練習，接下來我也要把這些加入到課程中。

#線上課程
感謝科技，本來之前一直想上Doug老師的課但是都無法，這次透過線上課程讓我得以實現願望，除非你是要當場感受大師的能量，不然以可重複看，有電子檔彩色講義，便宜(143USD大約就是4000多塊，內容差不多是10小時的主題，所以就是實體課程的半價左右)，這幾點來看，線上課程真的是不錯。

有興趣上的朋友可以去Yoga International找課程，上過的也是可以跟我討論喔。

#新的一年就是從學習開始
#Xinyoga #芯瑜伽 #anatomy #yoga #yoga #kensyogalife

最後大休息前的三個坐姿，中間的蓮花坐可以加入呼吸法的練習哦。實際做過真的滿適合的，或是Utpluthih後也可以!
#pranayama

Yoga Mudra/Padmasana/Utpluthi (sped up multiple times). If Sarvangasana and Sirshasana are the Queen 👸🏽 and King 👑respectively, then this is the crown jewel 💎, and many would argue that the whole point of doing such intensive asana practice is to prepare the bodymind for a sitting practice.
Yogamudrasana (if you can get into the full position) is a great pose for feeling the actions of the lower abdomen (as the heels are pressing in here) and the pelvic floor while breathing, as well as stretching the throat.
Then we sit up in Padmasana (or any cross legged position). The good thing about speeding this video up is that it makes the actions of the breath very obvious. What I'm doing here is what I called "Empowered Thoracic Breathing", a term I borrowed from David Coulter's classic book, "Anatomy of Hatha Yoga". Empowered, because in general, shallow Thoracic breathing is associated with the fight or flight response which is not healthy when done continuously. This, however feels amazing and is necessary in order to activate all the bandhas while doing more extensive pranayama practice.
In guided classes we stay for 10 breaths here, but that is more to do with a limited time factor. There's no reason why you cannot stay for 25-50 or more breaths here.
A welcome addition to the practice in recent years has been what Sharath calls, "Anuloma Viloma - though it differs from other traditions". The technique is to inhale 3-5 times through the left nostril and out the right. Then repeat through the right and out the left.
Is this Pranayama? Not according to this tradition. The same is true of the type of breathing used throughout - is it Ujjayi - not by definition in this tradition. It is free Breathing with sound. Is that the same as what all other traditions call Ujjayi? I believe so. Why the difference then? In Ashtanga Ujjayi Pranayama involves kumbhaka (breath retention), something not done during the asana practice as taught by Pattabhi Jois.
As for where this Anuloma Viloma should be done I've seen Sharath do it in different places over the last few years - sometimes after Utpluthi, sometimes before. Tomorrow I'll talk about Utpluthi in more detail.