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阴瑜伽:阴组织与阳组织(下)

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我们的关节可以简单地看作是骨与骨之间的空间,使运动变为可能。稳定关节的是韧带、肌肉和肌腱,这些把骨头连接在一起。肌腱和肌肉也提供骨头向相对的方向运动的力量。

Yin tissues and Yang Tissues
阴组织与阳组织
 

(翻译:于伽)

阴瑜伽:阴组织与阳组织(下)

 

Our joints can be seen simply as spaces between the bones where movement is possible. Stabilizing the joint are ligaments, muscles, and tendons, which bind the bones together. The tendons and muscles also provide a force to move the bones relative to each other. Generally one of the muscles' jobs is to protect the joint; if there is too much strain on the joint, the muscle will tear first, then the ligament, and then finally the joint itself may become damaged. In this regard, yang yoga is designed to not stress the joint. This is why there is so much care taken to align the body and engage the muscles correctly before coming into asanas in the yang practice. However, Yin Yoga is specifically designed to exercise the ligaments and to create space and strength in the joints. The topic of tissues is discussed more fully in the Chapter Three: Our Bodies and Yoga's Benefits.

 

我们的关节可以简单地看作是骨与骨之间的空间,使运动变为可能。稳定关节的是韧带、肌肉和肌腱,这些把骨头连接在一起。肌腱和肌肉也提供骨头向相对的方向运动的力量。通常肌肉的一个工作是保护关节;如果过度地绷紧关节,肌肉先撕裂,然后是韧带,最后是关节受伤。从这个角度来看,阳瑜伽的设计并不是施加压力在关节上的。这就是为什么阳瑜伽练习里,进入体式之前要小心地调整对位身体和正确地调整肌肉吻合。然而,阴瑜伽是专门为了锻炼韧带,创造空间和加强关节练习而设计的。关于组织的课题在第三章节:我们的身体和瑜伽的益处一章将更加全面的讨论。

 

An example can help explain the different roles of the muscles and ligaments. Take your right index finger in your left hand. Tighten the muscles of the right finger and try to pull it away from the knuckle. Notice that there is no movement there. The muscles' job is to bind the bones together and limit the range of motion allowed in the joint. Now relax the finger completely. Shake it out for a moment. Now, keeping the muscles passive again, try to pull the finger away from the knuckle. Notice the slight dimpling there? Perhaps you can feel only the slight pulling away. When the muscles are relaxed the stress is moved to the ligaments binding the joint. The joint can open a little now and the ligaments can receive some of the stress. The first exercise was yang-like, whereas the second exercise was yin-like.


举个例子可以帮助解释肌肉和韧带的不同。把你右手食指放在左手上。收紧右手食指的肌肉并试图从指关节处拉它。你会发现那儿不会运动。骨肉的工作是使骨头连接在一起,限制关节的运动范围。现在完全放松手指,摇动一会儿。现在,再次保持肌肉被动放松的状态,试着拉手指离开关节。你会发现那里有个浅窝。也许你可以感觉到轻微地拉开。当肌肉放松时,压力转移到与关节紧密相连的韧带上。关节可以打开一点,韧带可以实现承担一些压力。第一个练习像是阳瑜伽,第二个练习像是阴瑜伽。

 

    要做阴瑜伽,除了呼吸的配合外,还有一个原则,就是下半身要延展,上半身有一点肌肉练习。一般人腿部运动多半只于走路、跑步或肌肉训练,延展不够,因此要多拉筋。但为了平衡,上半身需要练习一些肌肉。 

                                                                 ——Paul Grillry

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