p115720737498.jpg790663209582019613.jpg                                                                                                                                                                                                                                    常有人問我,靜坐一定要盤腿嗎?不能盤腿怎麼辦?

 我相信朋友,一定知道的答案。那就是,靜坐不一定要盤腿。只是,盤腿的「效果」比較好,不代表盤腿就能進入比較好的狀態,無法盤腿就「靜不下來」。

可是,為什麼印度的瑜伽也好,中國的打禪也好,好像都得要盤腿。為什麼要盤腿?盤腿有什麼好處?
 其實,在談盤腿的好處前,我先講一個大家之前都沒提到的文化背景,那就是:古時候人們並沒有椅子可坐,因此,唯一的方法就是席地而坐。在中國,椅子等家俱的出現,大概是在唐、宋之後了。也就是,中國人有椅子可坐,也不過是一千年左右的時間。我相信印度人雖然也很聰明,但有椅子的年代應不會比中國早更多。
 既然古人只能席地而坐,怎麼坐才坐得好呢?在所有的散盤、單腿盤、跪坐….等各式坐姿中,能讓人坐得久,又坐得穩、坐得不累的,要算蓮花盤了。這也是為何古時打坐都採用這種姿勢的原因。
 倒底蓮花盤或我們一般通稱的盤腿,有何好處呢
??
 盤腿可以改善腿部、踝部、髖關節的柔韌性,使兩腿、下背、殿部肌肉和軟組織變得柔軟、延展性更好,有利於預防和治療下半身的關節痛。另外,盤腿能讓血液暫時無法進入兩腿,可以放慢下半身的血液循環,也就是說,心臟做一樣的事,但是血循的迴路變短一半了,等於增加了上半身的血液循環的效能,尤其是是胸腔和腦部的血流量會明顯改善。所以,氣與血就會很自然地在上半身循環,有改善和修護身體器官、組織的功效。這也是為何小說中的武林高手練功的方式是盤坐,而不一定是練刀、練劍了。
 很奇怪的是,採用這個看來「痛苦」的姿勢,卻能使呼吸系統順暢,心跳變慢,人更容易進入平靜的狀態。

在最近很紅的新書「筋長一寸,延壽十年」中曾提到「美國哈佛大學醫學院,每年有近萬名患有各種疾病的人就診,醫生除了給病人用藥外,還經常教他們如何盤腿打坐,以消除精神上的壓力、增強體質。在日本,許多地方興起做「一日尼姑」的健身潮流,女性健身者到一家寺廟盤腿打坐,齋戒清心,不僅可以消除壓力和煩惱,還可以鍛煉身體。

盤腿而坐,可以說是一種坐位拉筋。無論是佛家,還是道家,都倡導這種坐位拉筋方式。這是一種安全的、經過數千年實踐檢驗的坐位拉筋法。」
 不過,也不是每個人目前都能盤腿的。因為我們習於坐椅子,髖關節都較緊,加上缺乏運動,沒有經過練習,幾乎少有人能馬上盤腿的。尤其,
膝蓋、腳踝受過傷的人,更要小心為之。

能否盤腿跟體型也有關係。一般而言,瘦子容易做得到,愈胖的人,或應該說大腿愈粗壯者,愈不易盤腿。當然,長腿短也比較占優勢啦~~

不管自己的腿長、腿短,或是腰粗、腰細,想要讓自己能輕鬆「上坐」最好先練習把上述的幾個部位:大腿前、後側、臀部和下背部的肌肉群和筋腱,好好延展開來,在瑜伽動作中,前彎類的動作和坐姿兩腿張開的動作,都是為練習盤腿的事前準備動作。

即使您已經輕易盤腿了,還有幾點要留意的。首先,左腿、右腿最好能交叉練習。也就是不要讓自己維持同一腿在上的固定姿勢。這樣盤久了,一腿會比較鬆,一腿明顯的會緊多了,而且骨盆容易歪斜喔~

還有,在盤腿把單腳的腳跟掛在另一腿的大腿上,請儘量掛得深一點。也就是讓一腳的腳跟能愈接近髖關節愈好。如此,整個腳踝可以完全置於大腿之上,不會旋空,盤坐時間久,腳踝仍是安全被支撐的。

久盤之後,解開雙腿時,請千萬小心。因為此時氣血已脹,腳也麻木,所以要很謹慎地移動姿勢。而平時還是要做一些腿部動作,像前彎練習,確保自己不會因習於久盤造成髖骨、大腿骨和膝關節的變形喔~~
最後給各位的建議是,即使您是個中好手,也請留意自己每天的變化。若是狀況不好時,請勿勉強為之,小心為要!

 

p115720734754.jpgbXiWCtzgL6dd6B94huBRFg.jpg                                                                                                                       Chang Youren asks me, sits in meditation must certainly sit cross-legged? How can't sit cross-legged to manage? I believe the friend, certainly knew answer. That is, sits in meditation not necessarily must sit cross-legged. Is only, sits cross-legged “the effect” to be quite good, does not represent sits cross-legged can enter the quite good condition, is unable to sit cross-legged “does not calm down”. But, is India's yoga also why good, China sits in meditation also well, probably must sit cross-legged. Why can sit cross-legged? What advantage sits cross-legged has? Actually, before discussing sits cross-legged the advantage, before I speak an everybody, first had not mentioned the cultural context, that is: Ancient times people do not have the chair to be possible to sit, therefore, the only method is sits. In China, furniture's and so on chair appearances, are probably after Tang, Song. Is also, the Chinese has the chair to sit, is also 1000 year about time. I believed the Indian, although is also very intelligent, but will have chair's age should early not to be more than China. Since the ancient can only sit, how to sit only then sits well? In all disperses the plate, Shan Tuipan, to kneel sits….And so on various types sitting posture, can let the human sit for a long time, also sits steadily, sits not tired, must calculate the lotus face plate. This is also why do the ancient times sit in meditation use this kind of posture the reason. Pours sitting cross-legged which the bottom lotus face plate or we are generally called generally, has what advantage?? Sits cross-legged may improve the thigh, the malleolus department, the thurl flexibility, causes two legs, below, the palace department muscles and the soft tissue becomes soft, the ductility is better, is advantageous to the prevention and the treatment lower part's arthralgia. Moreover, sits cross-legged can let the blood be unable to enter two legs temporarily, may slow down lower part's blood circulation, i.e., the heart does the same matter, but the blood follows the return route shortened p118683788411                                                                                          half, was equal to that increased upper part's blood circulation potency, particularly will be the chest cavity and brain's blood stream quantity will improve obviously. Therefore, was mad that with the blood very natural in the upper part circulation, will have the improvement and the repair and maintenance body organ, organization's effect. This is also the way which why in the novel martial arts world master does exercise martial arts is sits cross-legged, but not necessarily was practices the knife, to practice the sword. Very what is strange, uses this looks like “the pain” the posture, can actually cause the respiratory system to be smooth, the palpitation slows down, the human is easier to enter the tranquil condition. In the very red new book “muscle length one inch, prolonged life for ten years” once to mention that recently “Harvard University Medical school, has nearly ten thousand to contract each kind of disease's person seeing a doctor every year, doctor besides gives the patient to apply drugs, but also how teaches them to sit cross-legged frequently sits in meditation, eliminates in the spiritual the pressure, the enhancement physique. In Japan, many places start makes “on the first nun” the fitness tidal current, sits cross-legged the feminine fitness to a temple sits in meditation, fasts to purify the mind, not only may eliminate the pressure and the worry, but may also exercise the body. Sits cross-legged sits, may say that is one kind of seat braces. Regardless of being the Buddhist, Taoism, initiates this kind of seat to brace the way. This is one kind safe, undergoes several thousand year practice examination the seat to brace the law.” However, is also not each person can sit cross-legged at present. Because we practice in sit the chair, the thurl is tight, in addition lacks the movement, has not undergone the practice, the nearly unusual person can sit cross-legged immediately. Especially, the knee, the ankle area have been injured the human, wants to be careful for it. Whether to sit cross-legged with the build p118683787219                                                                                          also has the relations. Generally speaking, the thin person easy to be able to achieve, a fatter person, or should say that thigh sturdiness, is not easier to sit cross-legged. Certainly, the longleg short also compares gets the advantage ~~ No matter their leg are long, the leg is short, perhaps wealthy, the waist is thin, wants to be able to be relaxed oneself “on sits” should better practice first an above several spot: Before the thigh, the rear end, the buttocks and under back's muscle group and the tendon, delay well, in the yoga movement, the movement which the first curved kind of movement and the sitting posture two legs open, was sits cross-legged for the practice prepared the movement in anticipation. Even if you easily had already sat cross-legged, but also several points must pay attention. First, the left leg, the right leg should better be able the overlapping practice. Also do not let the own maintenance identical leg in on fixed posture. Such has been long, a leg will be quite loose, a leg obvious tightly will have been many, moreover pelvis easy crooked oh ~ Also, in sits cross-legged the single foot's heel hangs on another leg's thigh, please as far as possible hang the deep spot. Is also enables a foot's heel a closer thurl to be better. So, the entire ankle area may put in above completely the thigh, will not turn on lathe spatially, the sitting cross-legged time will be long, the ankle area was still the security is supported. After long plate, when untie the both legs, please surely careful. Because of this time vitality bulge, the foot has been also numb, must therefore move the posture very discretely. But usually must make some thigh movement, before the elephant, curved practice, because will guarantee itself custom Yu Jiupan not to create the hipbone, the femur and knee joint's distortion oh ~~ gives everybody's suggestion will be finally, even if you will be a skilled person, also please pay attention the daily change. If the condition is not good time, please do not force for it, was careful to want!
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