Hamsalaya 瑜伽體驗 yoga experience
愛上原來的膚色 Appreciate your skin tone.
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香草介紹01 關於薄荷 About Mint
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瑜伽練習要有覺知才是瑜伽
第一次體驗Hamsalaya yoga，除了瑜伽一小時的練習之外，在課前課後的談話也有往常瑜伽時沒有的收穫，活動地點在台中神岡的印象瑜伽館。
課前；Raj老師從簡單的對話開始，讓大家放鬆了一些，談話中一再強調瑜伽是去感受過程；是很開心的，而不是一味的追求體式或一味的追求成就，他常看見一些學生，在瑜伽學習的過程中，從一開始很開放開心的樣子，到更進階的練習，臉上只剩下愁眉苦臉的表情，他希望；大家都可以繼續保持開放和享受過程的態度，如果有些動作沒做到，就用笑容帶過吧。
從Om開始今天的練習，瑜伽過程是一個流動的概念，從嬰兒式和貓式開始做一個暖身，主要的流動是平板式—鱷魚式—上犬—下犬式—立姿前彎式—吸氣直背—立姿前彎—呼吸合掌站立—立姿前彎式—平板式的循環，中間幾次變化分別在循環中加入椅式、扭轉側角式、勇士式+側三角伸展+深度側彎延展式、坐姿前彎式+拉弓式+船式、肩膀伸展+弓式等體位法，比較深度的循環完成後會以蓮花坐式做結尾。
大約兩個循環後已經全身暖起來，再加上強度較大的循環，滿頭大汗，一個小時沒有停止的經過多個循環，隨著次數增多，感覺到肌肉、關節和骨骼的伸展幅度不斷變大，但是肌肉上累積的疲累感也慢慢增加，直到最後，大呼吸全身休息結束練習。
課後；同學與老師的問答之間，覺得有三個可以和大家分享的部分，第一；瑜伽練習重要的是覺知。有一位同學說到自己練習了很久，覺得沒有太多進步，老師直接的說明，瑜伽不只是一種動作上的演示，而應該將覺知放入，常常很多人會把注意力放在擔心自己做不好或是看其他人等，失去了瑜伽根本的意義的內在練習，試著把專注力放在自己的身體，建議在瑜伽的時候閉著眼睛練習感覺，可以提升自我的覺察。
第二；讓瑜伽進步的關鍵只有練習。不論年輕人、老人、病人、健康的人，所有人都一定可以進步，唯一的阻礙是惰性，而進步的標準不看別人，只和前一刻的自己比較。
第三；做瑜伽的人好像比較年輕。印象瑜伽的老師對大家提出來的問題；猜猜看Raj老師幾歲？！對我來說他看起來只有二十幾歲，我深深的相信，瑜伽對身體的正面影響，包含自己經驗；感覺肌肉更有彈性，比較不會受傷或有腰酸背痛的問題，氣色好等，2019三月天下雜誌文章《為什麼練瑜珈可以慢老？》也從科學面找到幾個根據，做瑜伽真的在精神和身體方面都有幫助，對我來說，瑜伽中的專注是從內在散發出來的魅力。
下課後老師們聚在一起交流 Teachers got together and were exchanging ideas.
Hamsalaya yoga流動的循環，若對基本的體式有概念，做起來是非常舒服的，身體的能量很快的會被帶起來，包含呼吸、和血液循環的暖流、肌肉互相拉伸的感覺，還有專注力的牽動，循環的次數和體式組合的強度可以依照老師教學或是自己的能力做調整，不管初學者或是進階的學習者都合適。
There is no yoga without awareness.
It was the first time I met teacher Raj and Hamsalaya yoga. In addition to the one-hour yoga practice, the conversation before and after the class also gave insights. The special class was hosted by Y X.Yoga.印象瑜伽 in Shengang, Taichung.
Before class, teacher Raj started with a simple conversation which let everyone be more relax. He repeatedly emphasized that yoga is to feel the process, instead of blind pursuit of achievement, yoga should be very happy and joyful. He often sees students, in the process of yoga learning, from the very beginning, they were very open and happy. When they are more advanced, there was only a frown on their faces. He hoped; everyone can continue to maintain the attitude of an opening mind and enjoying the process of yoga. If anyone fails to do a pose, just take it with a smile.
We started from Om in today’s practice, the yoga process is a flow. It warmed up by a Child’s Pose(Balasana) and a Cat Pose(Marjariasana), the main flow is Plank(Phalakasana) – Chaturange – Upward-Facing Dog Pose – Downward-Facing Dog – Standing Straddle Forward Bend (Uttanasana) – Straight spin and breath -Standing Straddle Forward Bend – breath and Mountain Pose (Tadasana) with the hand praying in front of heart (Anjali Mudra) – Forward Bend. There were several combinations in between of the flow, including the Chair Pose(Utkatasana), chair pose torsion side, Warrior Pose(Virabhadrasana) + Revolved Side Angle Pose( Parivrtta Parsvakonasana)+Intense Side Stretch Pose(Parsvottanasana), Forward bending Pose(Paschimottanasana)+Akarna Dhanurasana+Boat Pose(Naukasana), shoulder stratch+Upward Bow Pose(Wheel Pose, Urdhva Dhanurasana), and so on. The intensive cycle was closed by the Lotus Pose(Padmasana).
After two cycles, the whole body has warmed up. With a stronger flow, I was sweating all over, and we repeated multi-cycle flows for an hour. After a few yoga cycles, the muscles, joints, and bones were opened up. However, the tiredness accumulated on the muscles was slowly increasing. We had a total rest by Corpse Pose(Savasana) to close the practice.
After class; Q&A between the students and the teachers, there are three points that can be shared with you. First, the most important thing about yoga practice is awareness. One classmate asked that she practiced for a long time and felt that there was not much progress. Teacher Raj said that yoga is not just a demonstration of poses, but should involve with our awareness. Many people pay attention to worrying ability to achieve or watching and judging other people. The fundamental meaning of yoga lies in the inner Practice, try to focus on your own body. He suggested that to practice yoga with eyes closed, and you feel the body and mind itself which will help to improve self-awareness.
Secondly, the key to improve yoga is practice. No matter young people, old people, patients, healthy people, everyone can make progress. The only obstacle is laziness. The standard of progress is not to compare with others, but only with the self in before.
Thirdly, the person who does yoga seems to be younger. The teacher from YX. Yoga asked everyone in the room to guess how old is Teacher Raj?! I think he seems to be only in his twenties. I deeply believe the positive influence of yoga on the body based on my own experiences. I feel that the muscles are more flexible, less likely to be injured or have backache problems. On March 2019, the TianXia magazine article “Why practice yoga make people stay young?” Also explained the advantage of yoga to keep people young by scientific research. Yoga is really helpful both mentally and physically. In my opinion, the energy of concentration in yoga is the charm that comes out from the people’s inside.
The Hamsalaya yoga with the flowing cycle is very nice to do when you have basic ideas of poses. The energy of the body will be brought up quickly, including the breathing, warmth of blood circulation, the pullback and stretching of muscles, and the tension of the mind. The combination of the number of cycles and the strength of the poses can be adjusted according to the teacher’s teaching or learners’ own ability. It is suitable for beginners or advanced learners.
影片 Video 呼吸生命的美好 Breathe the Beauty of Life — Hamsalaya yoga
