3 Ways to Modify Padmasana (Lotus Pose)


https://www.yogajournal.com/poses/3-ways-to-modify-padmasana

3 Ways to Modify Padmasana (Lotus Pose)

Try these tips for adjusting Padmasana (Lotus Pose) to find safe alignment for comfortable hips and knees.

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See also 3 Ways to Modify Paschimottanasana

Find Your Balance in Padmasana (Lotus Pose)

One of the central practices of hatha yoga is to balance prana (upward energy) and apana (downward energy) through the expansive and contractive forces of the breath. When these forces are in balance, so is expansion and contraction in the mind. This balance is crucial to yoga practice. It is the psychological foundation of dharana (concentration), which is a complete and unbroken attention to whatever immediately arises in the field of sensory experience. We can cultivate this foundation through asana practice by balancing the expansive and contractive patterns within each form—and by threading these patterns together with continuous movements of breath.

About Our Pro
Teacher and model Ty Landrum is director of the Yoga Workshop in Boulder, Colorado. He teaches Ashtanga Vinyasa Yoga in the contemplative style of his mentors, Mary Taylor and Richard Freeman. With a PhD in philosophy, Ty has a special touch for explaining the theory of yoga with color and creativity. As a teacher, he’s passionate about sharing the brilliance of yoga with anyone willing to learn (for more information, go to tylandrum.com).

 

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5 Ways You Can Use Your Yoga Practice to Improve Your Body Image


 

5 Ways You Can Use Your Yoga Practice to Improve Your Body Image

All of us struggle to some degree with body image issues. Here are 5 ways yoga can help you feel more confident about the skin you’re in.
meditation

Out of the blue, my 6-year-old daughter recently asked me what I like most about my body. Knowing my answer held tremendous power to influence her relationship with her own body in the future, I purposefully paused before answering.

“My arms,” I told her, “because they allow me to hug and hold you and your little sister.”

I admired her playful spirit and innocence on the topic of appreciating one’s body—a refreshingly stark contrast to the seemingly steady stream of social messages that reinforce all the ways our bodies are not good enough. What a gift to witness my child’s curiosity, and how empowering for me to share a body-affirming sentiment after many years of hard work healing an eating disorder and poor body image. Yoga was the key to transforming my relationship with my body. The poses, connection to breath, and ancient philosophies have fostered personal empowerment and lasting body-affirming experiences.

See also The Truth About Yoga and Eating Disorders

How Yoga Can Help You Improve Your Body Image

Sadly, the torment I once felt about my body is all too common. According to the 2017 Dove Global Girls Beauty and Confidence Report, which interviewed 5,165 girls aged 10 to 17 across 14 countries, low body esteem is associated with isolation from social activities and pressure to strive to meet beauty and appearance ideals. This is just one study out of many now being conducted on the effects of negative body image on physical, mental, and emotional health in both boys and girls, men and women.

Based on what I see and hear daily in the yoga classes I teach and as a yoga therapist specializing in eating disorders and body image, all of us struggle to some degree with feeling at ease in our skin. The perceptions of our external appearance often get tangled up with unrealistic social expectations and ideals, causing a range of “heavy” feelings, such as discontent, embarrassment, insecurity, worry, shame, and an obsession with controlling weight, food, and exercise. Over time, as these feelings pick up steam, unhealthy beliefs about self-worth can take root.

Yoga, with its tenets of peace, self-compassion, and acceptance, is a path to softening and even transforming such harsh beliefs. Through the path of yoga, we practice harmony within and strengthen our relationship with our body.

So how can we call on our yoga practice to help us feel more confident in and about our bodies? Based on my own experience and work with my students and clients, here are 5 specific ways yoga can help improve your body image:

About Our Writer

Jennifer Kreatsoulas, PhD, C-IAYT, E-RYT-500, is a yoga therapist specializing in eating disorders and body image. She is coauthor of the forthcoming book, Body Mindful Yoga: Create a Powerful and Affirming Relationship With Your Body (Llewellyn Worldwide, 2018). In addition to her private yoga therapy practice, Jennifer leads yoga therapy groups at the Monte Nido Eating Disorder Center of Philadelphia and yoga workshops and retreats on eating disorder recovery and body image. Jennifer also trains yoga professionals how to nurture positive body image in students and private clients at the YogaLife Institute. She is the cofounder of 11 Elements: A Body Compassion Project, and a partner with the Yoga and Body Image Coalition. Jennifer writes and speaks about her personal and professional experiences on the topics of yoga, body image, motherhood, and eating disorder recovery. Connect with Jennifer: www.ChimeYogaTherapy.com.

 

3 Ayurvedic Recipes to Boost Energy and Brain Power


https://www.yogajournal.com/lifestyle/healthy-recipes-to-beat-sluggishness

3 Ayurvedic Recipes to Boost Energy and Brain Power

Feeling sluggish? Boost your energy and your brain power with these 3 Ayurvedic recipes.

Tamas is the energy that likes to sit still and do nothing. It’s the dense, heavy qualities of your mind. We all need just the right amount of rest and relaxation to feel calm and vital, but too little activity can lead to sluggishness. If you’re feeling lackluster, sad, cloudy, or stuck, turn to these recipes to restart your fire and boost brain power.

See also Quiz: What’s Your Dosha?

 

What You Didn’t Learn in YTT: How to Sequence With Purpose & Power


https://www.yogajournal.com/teach/what-you-didnt-learn-in-ytt-how-to-sequence-with-purpose-power

What You Didn’t Learn in YTT: How to Sequence With Purpose & Power

Did you finish yoga teacher training with more questions than you started with? That’s why we’ve recruited seasoned teacher trainer Gina Caputo to speak frankly to some of the most common post-TT questions submitted by YOU. In each of the four posts in this series, she’ll address a new subject and offer both insight and practical tips on how to work skillfully with the challenges you face as a yoga teacher.
posesyogateachertraining

In yoga teacher trainings, the question I most frequently ask of our students is WHY? And this question is very often in the context of class sequencing.

Because many of you probably teach vinyasa yoga of one form or another, it’s helpful to really dissect the meaning of the word to give focus and purpose to your class sequencing. Vinyasa breaks down into two parts in Sanskrit—vi meaning “in a special way” and nyasa meaning “to place.” Which begs the question, what does “special” really mean here?

A vinyasa is a progressive and evolutionary sequence that unfolds with purpose, intelligence, and harmony, much like the rest of Nature. So, the “special” here refers to your intention behind the sequence you create, the logic of each of your choices and the inherent feeling of Natural balance that results from the experience.

The Essence of Intentional Sequencing: What’s the Purpose?

Before it exploded in popularity, many practitioners in the West began their journey into yoga asana with the more orthodox and structured systems of Pattabhi Jois’s Ashtanga and BKS Iyengar’s school of yoga. It was the emergence of vinyasa flow from these traditions, though, that really catalyzed yoga’s massive popularity. Vinyasa provided an opportunity for more diversity in the practice compared with traditional systems and for teachers to express more creativity in their class creation. But as this style exploded onto the scene, some of the nuance of its original meaning may have been lost. Many “vinyasa” classes became more of a free-for-all with little rhyme or reason to the sequence of postures. Perhaps this was an overcorrection from the set sequences of Ashtanga or the static nature of Iyengar? Regardless, you have the opportunity to dial it back and create skillful sequences with purpose and power. Here’s how step by step.

See also What You Didn’t Learn in YTT: How to Actually Teach People

4 Steps to Plan an Intentional Yoga Sequence

Step 1: Determine the purpose of your sequence.

To return to the essence of vinyasa, prioritize intention and purpose in your sequencing. Before we lay down a single asana, we want to be clear about the intention of the journey so that all of our choices can support that intention. Try beginning with an inspiration that may have roots in one or more of the following four areas:

1. Anatomical or biomechanical
For example, you might plan a class around:

  • The five movements of the spine
  • Stretching hip flexors
  • Shoulder mobility

2. Energetic or feeling state
For example, you might plan a class to have one of the following effects on your students:

  • grounding
  • enlivening
  • centering
  • activating

3. Enhancing or balancing the energy of a macrocosmic event
For example, you might plan a class with the purpose of balancing:

  • weather
  • world events
  • holidays or celebrations

4. Supporting a specific demographic or the needs of a community
For example, you might plan a class to support:

  • high-stress populations like first responders
  • athletes, or recreationally active populations
  • seniors
  • bigger-bodied practitioners
  • pre- or post-natal mothers
  • trauma survivors, practitioners with PTSD, or at-risk populations
  • children
  • medical conditions

Step 2: Consider the nature of each pose.

A pose is not a pose is not a pose. Once you’ve determined the purpose of your sequence, you can begin to make skillful pose choices to support your intention. While all poses may have value, when it comes to their effects, they are not all created equally. Some postures are inherently more focused, require great physical effort, and have an enlivening and activating effect, like Warrior III. Others are more relaxing, require less muscular effort, offer an opportunity to soften your focus, and have a grounding, centering effect, like Reclined Butterfly. When you are able to see all asanas on the spectrum of their energetic effect, you can make more skillful choices in your class sequences to support your intention for the class.

See also 8 Keys to Take Your Yoga Teaching Beyond Standardized Alignment Cues

Step 3: Explore the relationships between poses.

Once you develop the skills to understand the nature of each individual asana, look at how asanas are related to each other in sequence. For example, ask yourself:

  • Do these poses share the same base or foot pattern?
  • What are the key physical actions of these poses? Where do they overlap?
  • What are the key energetic actions of these poses? Where do they overlap?
  • Does this sequence of postures unfold harmoniously and smoothly?
  • How does each pose affect the posture that came before it AND the one that follows it?
  • Am I being creative for creativity’s sake or can I back up every posture in this sequence with logic and purpose?

Step 4: Take a step back and balance your sequence.

Once you are clear on your intention and have crafted a sequence that supports it, your next look at your class should be through the lens of balance. Keep in mind that hatha refers to a union of polarities. In other words, balance. For example, if you desire is to activate your students, can you find the right balance of strong postures to ignite that in them but then also know when to give pause so that they can find sustainable effort? One perspective that may help is to see your class sequences as pranic (energetic) recipes. Is there so much of one “flavor” that it gets overwhelming? Or, is there not enough of another to enhance and balance the primary “taste”?

A practical way to learn to do this is to begin with pose choices that clearly and fully support your intention for the class. Then take a second pass and look for obvious places to insert something that would be balancing to the energy of that sequence. Visualize a sequence of poses building one to the next and then when you reach a crescendo of that particular energy, insert something that balances it. I call these “digestif” moments. They aren’t always about taking rest, sometimes they are just a pause or a shift in the action to allow the students to digest the experience you’ve just co-created with them.

Embracing the definition of vinyasa in sequencing your classes may, in the short term, result in your classes taking twice, three times, or four times as long to create! But as you adjust to this way of crafting your classes, you will find yourself imbued with a feeling of confidence and clarity that comes from being so thoroughly in alignment with intention. And while your students may never know all the purpose behind your offerings on an intellectual level, they will certainly feel the holistic effect of your efforts!

See also The A-to-Z Guide to Yoga Cues

Teachers, want more wisdom from Gina Caputo? Join her free webinar, Simple Is The New Advanced: Vinyasa Sequencing For Mindfulness, on Tuesday, July 25 at 2 pm EDT. Sign up today!

About Our Expert
Gina Caputo is the Founder and Director of the Colorado School of Yoga. Learn more about her and where you can practice with her at ginacaputo.com.

 

The Healing Power of Yoga After a Stroke


https://www.yogajournal.com/lifestyle/feet

The Healing Power of Yoga After a Stroke

Decades after a paralyzing stroke, yoga restores Gale-Ann Maier’s strength and stability.
yoga after a stroke, teacher, teach, teachers plus

Gale-Ann Maier began practicing yoga after a stroke and found restoration in her strength and stability.

I could never have guessed the wonderful impact yoga would have as I nervously entered my first Kripalu yoga class in September of 2011. As a middle age, overweight woman with limited left arm function as the result of a stroke 26 years prior, I was hoping to just complete the class. Who knew the next 90 minutes of the basic Kripalu class would be the beginning of an incredible, inspirational journey that continues to unfold each day.

From the first Mountain Pose when our teacher Nancy said, “Can you feel the prana?" until the final Savasana, it was as though energy had been awakened in me. I could feel the prana, and it was amazing.

My journey to this moment has been 35 years in the making, filled with some of the happiest and saddest moment of my life.

In 1978, at the age of 18, my life had played out how I’d always expected: happily married with my 8-month old son, Nathan, to love and cherish. My plans were interrupted suddenly when a cerebral hemorrhage in my right brain left me partially paralyzed in my left body. I was diagnosed with a large inoperable arteriovenous malformation (AVM) in my brain. It was akin to having a time bomb in my brain that could go off at any time, and I was given a life expectancy of 35 years. Fear and anxiety took over my life.

See alsoDoes Yoga Cause Stroke?

I was afraid to be alone with my son, worried I wouldn’t be able to respond to his needs in time. I got easily exhausted and had to rely on my husband and family members to make it through each day. Doctors told me that having more children was not in my best interest, which was just one more blow to my dreams.

Through the next ten years I made remarkable strides toward recovering my left side, even being able to use my left hand for writing, eating, and driving (yes, I’m left-handed). I was considered by doctors to be neurologically intact but still living the very real threat of another hemorrhage.

When I learned of a new radiation treatment for AVMs I jumped at the opportunity. It was risky, but I was willing to do almost anything to see my son reach adulthood. The treatment was ultimately successful and the AVM in my brain was closed off. I felt I could now have my life back.

My excitement waned quickly when I again started losing function in my left body. I soon learned that while having the AVM closed off, I had suffered a stroke. I no longer ran the risk of a brain hemorrhage, but I was left again feeling only half-functional.

Without the AVM in my brain, doctors gave me the great news that I could have another child. In 1993, after years of trying, my second son, Mackenzie, was born. The years that followed were busy, filled with hundreds of one-handed diaper changes. While life was hectic, I was simply happy to be alive and seeing my children grow. I did what I had to do to get by: rely on my right side.

My catalyst to yoga came when in 2007 I tripped and broke my one good, right ankle. Unable to use crutches or bare weight, it was a long six weeks of bed rest and awkward transfers to a wheelchair.

It was another upset, another letdown, another setback. I had relied on my right side for all these years, expecting it to hold me. With the ankle injury, I soon realized just how much I was asking of my right side. I needed to take a serious look at my mobility and ways to improve it. Two surgeries on my ankle later I started deep-water aerobics and began practicing restorative yoga. A beautiful sense of calm settled in my heart.

See alsoYoga for Stroke Survivors

For two years, I practiced restorative once a week. While I was aware of other types of yoga, I thought that restorative was the only kind someone with my limitations could do. With encouragement from my yogi sister-in-law, I finally stepped into my first Kripalu class.

Nancy had a lovely way of guiding the class through poses, offering modifications in a way that did not make me feel excluded or singled out. I have since been able to physically achieve poses I would have never thought possible. Working with balancing and weight-bearing postures, I’ve gained stability and strength where before there was little, and I continue to gain more function on my left side.

Yoga has brought me here, and I truly believe without it, I would not be making the progress I am. Will I ever have full function of my left side? Probably no. But I’ll never say “never," and I choose to continue to grow, stretch, and see what the universe has in store.

I now set intentions not only during my practice but at the beginning of each day. I am present and aware like never before. I feel blessed after each class and look forward to continuing this beautiful journey. I still practice a restorative class once a week (it was the spark that ignited the flame) and have added two Kripalu classes a week.

Since beginning yoga, I am changing my relationship with food and facing fears. I bought a kayak, have gone snowshoeing for the first time, and, yes, even wear yoga pants in public. I am now more mindful in all aspects of my life, I am stronger physically, my shape is changing, and where I once saw limits, I now see possibilities. Yoga has inspired me to look at my body and left side with fresh eyes. The body, mind, spirit connection has been for me, remarkable. There is a new light that is burning within, and I love it.

See alsoYoga Helps Stroke Patients

About our writer
Gale-Ann Maier lives in British Columbia, Canada. She is thankful to her husband and two children who always encouraged her to keep going.

 

Yoga for Moms: Healing Your Pelvic Floor


https://www.yogajournal.com/lifestyle/yoga-moms-healing-pelvic-floor

Yoga for Moms: Healing Your Pelvic Floor

Janet Stone, who will lead our upcoming Yoga for Moms online course, explains how to heal your pelvic floor with mula bandha.
Janet Stone performs a low lunge with mula bandha engagement.

Internationally recognized yoga teacher and mother of two Janet Stone, who will lead our upcoming Yoga for Moms online course (enroll now and be the first to know when this mom-inspired course launches), is offering YJ readers a series of weekly “mom-asanas" for serenity, strength, and grounding. This week’s practice: healing your pelvic floor.

In a standard pregnancy and vaginal birth, the amount of loosening that happens in the abdominal muscles and pelvic floor catches many women off guard, especially if you’ve had more than one child. I think of strengthening the pelvic floor as returning to being grounded, or re-building the connection from the waist down through the legs back into the earth again.

Practice: Heal Yourself With Mula Bandha

Re-engaging your pelvic floor by engaging the mula bandha (root lock) can help you heal after childbirth. On an anatomical level, it requires an engagement of the pelvic floor muscles as well as the transverse abdominis, the deep abdominal muscle layer that wraps around your torso from back to front. Mula bandha can also initiate a deeper sense of stability in both the body and the mind.

See more Yoga for Moms: Re-establishing Your Connection to Your Core

Doctors and midwives will tell you to do Kegel exercises to strengthen the pelvic floor muscles, or to hold your urine to reestablish the connection with that area, but after my second child — and this is what I do for a living — if you would have told me to engage those muscles, I would have said, “I can’t even feel a thing." However, doing Kegels, or creating a pulsating movement with the mula bandha, while you’re doing other poses makes you more likely to carry through with the doctor’s orders.

Mom-asana of the Week: Low Lunge with mula bandha engagement

From any lunge (Low Lunge is shown) or Goddess Pose or Warrior II, try creating a pulsating movement with the mula bandha. Squeeze the pelvic muscles and inner thighs to create isometric movement. Feel the whole body lifting up from the ground and sinking back in. You can emphasize this with a micro lift in the body on the exhale (when mula bandha is engaged) and then softening downward on the inhale (when mula bandha softens). Not only will this help you strengthen the pelvic area, it will also help you come to re-own this space and understand that it is a safe place, which may also help you regain desire to connect with your spouse or partner.

ABOUT JANET STONE
San Francisco-based yoga teacher Janet Stone started her practice at age 17. A student of Max Strom and meditation teacher Prem Rawat, Stone teaches vinyasa flow at events around the world. Her new kirtan album with DJ Drez, Echoes of Devotion, hit number 1 on iTunes’s World Music chart this year. Stone has two daughters and offers this advice to moms: “Motherhood offers infinite lessons in the realms of surrender, empowerment, grace, mistakes, and patience, and then some more patience—as well as the endless unfurling of transitions and change. Practicing yoga amidst this adventure can support us in myriad ways to find our center.” Learn more about her upcoming course, Yoga for Moms.

 

《 Rob Zinn – Journey of the Heart (04:17) 》


《 Rob Zinn – Journey of the Heart (04:17) 》

Challenge Pose: Urdhva Kukkutasana (Upward Rooster Pose)


https://www.yogajournal.com/poses/challenge-pose-urdhva-kukkutasana

Challenge Pose: Urdhva Kukkutasana (Upward Rooster Pose)

Set the foundation for a receptive state of mind with Urdhva Kukkatasana. Plus, learn how to find stability, balance, and focus in this pose.
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Rick Cummings

PREVIOUS STEP IN YOGAPEDIA 3 Ways to Prep for Urdhva Kukkutasana
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Urdhva Kukkutasana
Urdhva = Upward · Kukkuta = Rooster · Asana = Pose

Benefits
Strongly activates the forces of both prana and apana to balance creativity and dissolution in the mind—setting the foundation for an open and receptive state of consciousness; strengthens your shoulders, arms, abdominals, and hips flexors; develops the coiling action of the spine, which is crucial for stability in countless other postures; increases balance, focus, and agility.

See also Challenge Poses: Liz Arch’s Secret to Success in Any Arm Balance

See also Challenge Pose: 4 Steps to Lift into Firefly

Stay Safe
One of the risks posed by this posture is falling and injuring yourself. In order to prevent this, keep pressing your hands firmly into the floor with equal pressure at all times. Improve your balance by keeping your gaze fixed firmly at a single point on the floor, just a few feet in front of you; and always be present and focused on your breath.

About Our Pro
Teacher and model Ty Landrum is director of the Yoga Workshop in Boulder, Colorado. He teaches Ashtanga Vinyasa Yoga in the contemplative style of his mentors, Mary Taylor and Richard Freeman. With a PhD in philosophy, Ty has a special touch for explaining the theory of yoga with color and creativity. As a teacher, he’s passionate about sharing the brilliance of yoga with anyone willing to learn (for more information, go to tylandrum.com).

 

《 Rob Zinn – That’s All (06:08) 》


《 Rob Zinn – That’s All (06:08) 》

How to Use Ayurveda to Get Healthier Every Time You Eat


 

How to Use Ayurveda to Get Healthier Every Time You Eat

Ayurvedic experts offer five simple tips that you can start using now to improve your digestion—and your health.
eating-different-salad-and-appetizer-on-wooden-table-top-view-picture-id650607142 (1)

Last year, I spent a week at an Ayurvedic spa in the majestic Blue Ridge Mountains and learned immediately that in Ayurveda, the quality of your digestion is the biggest key to your overall health. If your digestive system is running smoothly, you’ve got the best shot at staving off disease and feeling great. It’s that simple.

See also Stoke the Digestive Fire: A Detoxifying Sequence

But let’s get real: If you’re not cocooned in the lovely confines of an Ayurvedic retreat center or don’t have a degree in nutrition, there’s a good chance you take your digestive system for granted. You expect it to do its job of turning food into energy and neatly disposing of waste effortlessly—yet your eating habits (read: skipping meals, eating take-out too often, snacking constantly, and eating too much food overall) make it tough for it to get the job done. The result? Minor digestive woes—think things like bloating, gas, and constipation—that cumulatively impact our health in big ways.

The good news is that you can fix the imbalances that cause these issues with Ayurveda, says Kate O’ Donnell, author of The Everyday Ayurveda Cookbook and a yoga teacher based in Boston. Here, she and other Ayurvedic experts offer five simple tips that you can start doing now to improve your digestion—and your health.

5 Ways to Improve Your Digestion With Ayurveda

 

《 Rob Zinn – The Way You Look Tonight (05:32) 》


《 Rob Zinn – The Way You Look Tonight (05:32) 》

Not Strictly Ballroom: A Playlist to Spice Up Your Flow


https://www.yogajournal.com/yoga-101/not-strictly-ballroom-a-playlist-to-spice-up-your-flow

Not Strictly Ballroom: A Playlist to Spice Up Your Flow

This smooth collection of ballroom plus yoga beats will make you want to add a little tango to your yoga practice.
young-beautiful-woman-doing-yoga-asana-half-camel-pose-on-plaid-in-picture-id643469230

Breathe in, breathe out, and add some flavor to your flow with these 11 smooth, spicy tracks.

See also The Future of Yoga Is in Spanish

Not Strictly Ballroom

1. “Breathing In," Craig Kohland & Shaman’s Dream
2. “China Flowers," Afterlife
3. “Ungodly Fruit," Wax Tailor
4. “Mundo Bizarro," Electro Dub Tango
5. “Diamond Sutra," MC YOGI
6. “Bittersweet Faith – Thievery Corporation Remix," Bitter:Sweet
7. “Miserlou" Arthur Lyman
8 . “Krishna’s Dub," DJ Drez, Marti Nikko, Domonic Dean Breaux
9. “Saudade," Thievery Corporation
10. “Milano Calibro 9," Christian Prommer
11. “Breathing Out," Craig Kohland & Shaman’s Dream

See also Slow It Down: A Relaxing Savasana Playlist

 

《 Rob Zinn – Back Where We Started (04:01) 》


《 Rob Zinn – Back Where We Started (04:01) 》

Modern concrete house made of several rectangular pavilions by A4estudio


https://www.caandesign.com/modern-concrete-house-made-of-several-rectangular-pavilions-by-a4estudio/

Modern concrete house made of several rectangular pavilions by A4estudio

Architects: A4estudio
Location: Manantiales, Uruguay
Year: 2017
Area: 10.764 ft²/ 1.000 m²
Photo courtesy: A4estudio
Description:

“The house is locate in Manantiales at two kilometers of the beach in a private neighborhood with views at the white lagoon. To the terrain of 60 meters front and 90 meters long is access for the ground part rising up more than nine meters in all your longitudinal develop in an approximate 10% slope.

Thought like a weekend house, two conditions presented like the most determinant, the first get an exterior space that articulate the activities at fresh air but that keep control visual relation respect the neighbours and allow direct visuals to lagoon and tajamares. The second, organize the program getting independences and privacies between the visitants, as well as open the possibility to make more efficient use of the resources integrating or not spaces according to number of people.

The project implants in the high part of terrain (getting a complete opening of house to the best visuals) over a basement that resolve the relation of project with the natural slope and organize all the access, wine cellar, playroom, plant room and stores.

Over this basement the house is organize in independent pavilions binds for a transversal gallery. In the south extreme the first pavilion organize the public spaces (living room, dining room, kitchen, gallery and services), in the north extreme, the second, organize the intimate spaces for the visitants (bedrooms), finally in center and one level above to the others, the third pavilion organize a big suite with gym for the owners house.

Over this basement the house is organize in independent pavilions binds for a transversal gallery. In the south extreme the first pavilion organize the public spaces (living room, dining room, kitchen, gallery and services), in the north extreme, the second, organize the intimate spaces for the visitants (bedrooms), finally in center and one level above to the others, the third pavilion organize a big suite with gym for the owners house.

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《 Rob Zinn – Close Your Eyes (04:39) 》


《 Rob Zinn – Close Your Eyes (04:39) 》

【日本想想】618大阪地震之觀察筆記


6月18日早晨7時58分,大阪地震發生的當下,我人正好就在大阪。身為台灣人民,在日本發生的大小地震,幾乎都能處變不驚地冷靜對待,但這次的大阪地震,就算是位處「地面」也著實令人有感。
#大阪 #東京 #難波 #地震 #防災
http://www.thinkingtaiwan.com/content/7014

【日本想想】618大阪地震之觀察筆記

友善列印版本

地震發生的瞬間,像是被誰狠狠推了一把一樣,得要死命緊抓住手邊的握把才不至於跌倒,周遭響起不協調的警報聲,令人一聽就起雞皮疙瘩,加上周遭人的驚恐驚呼,被所有的恐懼所包裹住,車門旁的司機趕緊護住第一位要下車的女孩,一邊大喊著:「請抓緊!」直到搖晃漸歇,回歸平靜,和不認識的陌生人們面面相覷,用眼神交換著緊張情緒,求取著對方眼中「應該沒事了吧?」的無聲安撫,才繼續走下車,司機則一一向每位離開的乘客說:「請務必小心。」。

大阪市內的難波神社,在南門底下擺上路障與告示,指出因為地震的關係,鳥居有部分脫落,在確保安全之前封鎖該門,請民眾繞道利用。(攝影:陳怡秀)

6月18日早晨7時58分,大阪地震發生的當下,我人正好就在大阪,當時正從17日晚間從東京出發、18日早晨抵達大阪的深夜巴士下車,經過一夜車程才剛要踏回地面,就遇上了這次的地震。身為台灣人民,在日本發生的大小地震,幾乎都能處變不驚地冷靜對待,但這次的大阪地震,就算是位處「地面」也著實令人有感,所幸當時視線所及之處,都未有任何災情,只有周遭人們驚魂未定的神情,與人們「好可怕啊」、「嚇死人了」的低語交談,還提醒著剛才到底發生什麼事。

不過在沒看見的地方,仍有許多被影響、待檢查的工作要進行,第一個要面對的課題就是「交通」。新幹線、JR、大阪地下鐵全面停駛,時逢上班通勤時間,大批的上班族都被困住了,路上也擠著許多提著行李箱的外國旅客,有一部分人選擇默默等待,另一部分人則是相信雙腳萬能,持續向各自的目的地前進。

大阪地下鐵張貼出的電車開通狀況。(攝影:陳怡秀)

用Google Map一查,我下車的地方位於難波,目的地則在北區中之島附近的演奏廳,路程3.4公里,步行約45分鐘左右,而身邊不認識但並肩而行的西裝上班族,也是一邊走一邊講手機,向電話那頭回報著:「電車動不了了,總之先往公司的方向前進。」我和他都保持著「且戰且走」的心態,一步步跨出去。有人可能會想著,這個時候何不搭計程車呢?不只因為日本的計程車計費貴,在安全考量上,是否還有餘震仍有待觀察,東京都製作的防災手冊《東京防災》中也提到,地震後盡量不要開車,以免妨礙緊急車輛通行,影響到真正需要被救助的對象。

大阪道頓崛。(攝影:陳怡秀)

持續往目的地前進,我走到了大阪的購物勝地心齋橋、道頓崛一帶。為了方便外國旅客購物,總是開得特別早的藥妝美妝店,這天都為了整理店舖而反常地拉上鐵門,延後開店時間,或是直接當機立斷貼上了「由於受到地震影響,本日暫停營業」的告示。轉了一圈進到速食店休息,想喝杯可樂為自己打打氣,結果換來了店員歉疚的苦笑:「客人不好意思,因為地震的影響,碳酸現在打不出來……。」沒車坐和沒飲料可喝,這些是僅僅發生在我身上,再微小不過的小插曲,直到有餘裕刷訊息時,才發現災情比想像中要嚴重許多,甚至傳出了遺憾的死傷消息。收起輕率的心情,但不驚慌與保持冷靜,仍是最必須抱持的態度。

蔦屋書店戎橋店張貼出的停止營業告示。(攝影:陳怡秀)

為了要讓更多人能夠接到訊息,au、softbank、docomo等日本電信公司在當天紛紛開放了大阪境內免費的Wi-Fi服務,讓更多人能使用網路獲取訊息,日本人常用的SNS管道Twitter上,亦分享著各種災情狀況與避難資訊,福島、熊本縣民也紛紛提供過去的經驗談,比如說地震可能造成了水道管線破裂的可能性,位處震央的民眾要先做好蓄水工作,以防停水,還有許多人發現了因地震受驚而逃走的「迷子猫」、「迷子犬」(「迷子」為走丟、迷路之意),便活用 hashtag「#」把情報擴散出來,幫助走失的毛孩子們能順利返家,而稍早提到的防災手冊《東京防災》,也再度被提出轉推,全文可直接點選連結(link is external)線上閱讀。

6月18日時在大阪的手機Wi-Fi連接畫面。(圖片來源:作者提供)

《東京防災》並非只是一本官方拿來喊口號的宣導手冊,裡頭可以發掘許多看似平實卻相當實用的觀念,手冊在「大地震演練」的章節中,將內容分成「發生地震」、「災害發生後」、「避難」、「避難生活」、「生活重建」等部分,以「發生地震」篇為例,又細分了地震當下身處於哪個地方,又該如何保護自己的建議。

假設發生地震的當下,人位處於電車內,防災手冊指出,電車感應到強烈搖晃時會緊急煞車,人體可能會因為慣性而傾倒,和他人衝撞,產生危險,若是坐在座位上的人可運用皮包保護頭部,若是站立的乘客就試圖放低身姿保護自己,若是搭上了滿員電車,則應該要抓緊把手或吊環,雙腳岔開站穩以防摔倒,待搖晃停止再按照乘務員指示行動;若是身處於百貨公司、超市或便利商店時,要小心可能四散的商品或易倒塌的陳列櫃,可以運用購物籃罩在頭上,保護頭部。

地震有可能發生在深夜睡眠時,防災手冊裡提醒有戴眼鏡的人,應該養成把眼鏡裝進眼鏡盒裡的習慣,以防止眼鏡破損的可能性。若不幸被困住,身體無法動彈時,最好不要大吼大叫消耗過多體力,而是運用硬物敲打門或牆壁,發出聲響來提示救難隊自己的所在地。地震的當下,可能因為緊張或害怕,無法及時反應,但只要多吸收一些相關資訊,就有可能在必要時刻靈光一現,派上用場,對防災手冊的內容有興趣的人,也可以參考東京都提供的《東京防災》線上中文版(link is external)

大阪的電車路線延遲了一整天,直至夜間22時仍是一片混亂。(攝影/陳怡秀)

這次的大阪地震是在早晨發生的,也許許多人未直接感受到地震的衝擊,但防範未然仍是最正確的作法,當天原要在大阪舉行的Live表演、舞台劇等活動,大多都在擔心場地安全與觀眾交通問題的情況下,陸續取消,我原本要參與的活動也不例外,多數的商店、電影院、餐廳亦選擇暫停營業或提早歇業,當天人在環球影城的友人只能看著娛樂設施一個個被貼上「維修中」的公告興嘆,夜間遊行表演自然也無奈中止。雖然難得出遊不免覺得失落,但以安全第一為考量,平平安安還是最重要的。

 

《 Rob Zinn – Yesterday Again (04:20) 》


《 Rob Zinn – Yesterday Again (04:20) 》

取代深澳電廠的N種可能 民間創意徵件結果出爐


http://e-info.org.tw/node/212354?utm_source=%E7%92%B0%E5%A2%83%E8%B3%87%E8%A8%8A%E9%9B%BB%E5%AD%90%E5%A0%B1&utm_campaign=2b156eaacd-EMAIL_CAMPAIGN_2018_06_01_09_54_COPY_01&utm_medium=email&utm_term=0_f99f939cdc-2b156eaacd-84956681

取代深澳電廠的N種可能 民間創意徵件結果出爐

2018年06月22日
環境資訊中心記者 賴品瑀報導

深澳電廠引發爭議後,4月底環團發起「取代深澳電廠的N種可能」公民創意徵件比賽,向民間尋求更好的作法,善用興建深澳電廠的1000億經費於創能、儲能、節能,來取代燃煤電廠。

22日評選結果出爐並頒發獎項,除了政府偏重的太陽能、風力外,參賽者也提出對地熱、黑潮、廢棄物等其他發電方式的期待。大部分的提案所需成本都遠低於深澳電廠的1000億元,效果也更突出,環團表示將呈給總統府、行政院、經濟部等政府機關,做為政策參考。

「取代深澳電廠的N種可能」公民創意徵件比賽22日公布結果。賴品瑀攝。
「取代深澳電廠的N種可能」公民創意徵件比賽22日公布結果。賴品瑀攝。

「沒有獎金,沒有獎品,就只有一張獎狀,卻還是那麼多人來參加,提供了他們的創意和知識。」主辦這次評選活動的台灣再生能源推動聯盟理事長高茹萍表示感動,這次共有八組團隊參賽,在網路投票與專家評選後,產生優等獎「最穩定的綠能-黑潮發電」、「深澳地熱地電廠「人人有電發」、「臨門一腳」共三名,以及創意獎「綠能公益新可能」,與人氣獎「廢棄物尋寶創能」。

穩定可做基載 黑潮、地熱政府棄守中 民間繼厚望

台灣先天擁有的黑潮與地熱資源,目前並非政府綠能政策的重點,不過在民間的眼裡仍是大有可為,兩者都是24小時穩定發電,可以作為基載電力。

優等獎「最穩定的綠能-黑潮發電」獨立發明家丁景信表示,過去黑潮發電多運用槳葉式發電,所費不貲,發電效率也不高,因此政府目前處於放棄的狀態,從躉購價格訂為2.3元,不到風力5.8元的一半,即可見一斑。

不過,他發明的「集流罩」不僅收集黑潮的動能,更可轉換黑潮的動態壓力能,因此比傳統槳葉式發電多達45倍的能量,大幅提高黑潮發電的商業價值。

「只需在海面放置100X150公尺面積的水槽,裡面裝滿數百噸海水,一座裝置容量有100MW,」丁景信指出,這對漁業與生態的衝擊都小,且以水泥保護,一座可以放在海裡20年以上。

他估算,若要等同一座核電廠的1GW裝置容量,黑潮發電只需要200億元的經費就夠了。黑潮不只穩定,而且夏天的流速比冬天快,發電量更多,剛好符合台灣的需求。

優等獎「臨門一腳」團隊具有推動反核四公投的背景,他們建議在深澳燃煤電廠的計畫地點改推「深澳地熱電廠」,看中的就是深澳外海7公里的火山島——基隆嶼,地熱資源相當豐富。他們評估,要達到深澳燃煤電廠預計能發出的84億度電,需建造裝置容量1100MW的地熱電廠,約耗資983億元的經費。

同時解決廢棄物問題 垃圾山轉生質柴油

人氣獎「廢棄物尋寶創能」則是提案將廢棄物純化為生質柴油,團隊成員米勒健康科技公司副總經理黃介平表示,他們正在從歐洲引進技術來台。利用催化裂解化學處理技術,在小於300度的相對低溫下有效裂解碳氫化合物的分子,產出的柴油可符合歐盟商用柴油標準EN590,每公升生產成本約為9至13元之間。

「垃圾山地下有寶物,就是碳氫化合物。」黃介平認為,焚化爐正準備除役的內湖垃圾場就是很適合的地點,雖然有台北市長參選人承諾將會清除內湖垃圾山,但比起焚化,將垃圾山轉作為生質柴油反而更划算。

況且,目前還在燃燒重油的基隆協和電廠正準備改為天然氣發電,他認為,與其花大錢改成燃氣電廠,不如繼續做燃油電廠,來源就是包括內湖垃圾山等鄰近地區的廢棄物轉生而成的生質燃料,同時也解決了垃圾問題。

分散、轉供 太陽能更有彈性

除了開拓更多低污染的綠能發電方法,獲創意獎肯定的瓦特先生團隊,「綠能公益新可能」提案談的則是綠能轉供,不再讓台電一手包管發電與售電,而是讓民眾選擇購買自己認同的永續能源。成員吳宥錡表示,他們以優化創能、儲能、輸電來改善北部缺電的問題,並以太陽能發電與儲能,補上北部每天尖峰負載的87萬度電力缺口。

他們預估這個計畫需要412億元,而剩下的588億,則拿去補助企業買綠電,若是一度補助1元,等於將有588億度的電,也就是6.5個深澳燃煤電廠的量將改購買綠電,不但環保,更將產上數千億的經濟價值。

評審團認為,「綠能公益新可能」雖然可能無法直接取代深澳燃煤電廠,但是其創意展現了利用商業模式、政策創新來發展太陽光電,也提醒了再生憑證、電業法子法轉供部分等等法規與政策,應加速修正,跟上民間的創意。優等獎獲獎者陳秉亨的「人人有電發」計畫,雖然也是目前正在大力發展的太陽能,不過著眼的是推廣200萬戶民宅、300家社會企業的小型自用裝置,以落實綠能彈性、分散的本色。

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作者

賴品瑀

新店溪下游人,曾在成大中文與南藝紀錄所練功打怪撿裝備,留下《我們迷獅子》、《我是阿布》兩部紀錄片作品。現為人類觀察員,並每日鍛鍊肌肉與腦內啡,同時為環境資訊電子報專任記者,為大家搭起友誼的橋樑。

 

《 Rob Zinn – Walk The Walk (04:04) 》


《 Rob Zinn – Walk The Walk (04:04) 》

「包尿布」 都市林木管理失當 將喪失抗風減災功能


http://e-info.org.tw/node/212350?utm_source=%E7%92%B0%E5%A2%83%E8%B3%87%E8%A8%8A%E9%9B%BB%E5%AD%90%E5%A0%B1&utm_campaign=2b156eaacd-EMAIL_CAMPAIGN_2018_06_01_09_54_COPY_01&utm_medium=email&utm_term=0_f99f939cdc-2b156eaacd-84956681

「包尿布」 都市林木管理失當 將喪失抗風減災功能

2018年06月22日
環境資訊中心特約記者 廖靜蕙報導

6月起正是台灣逐漸進入強風多雨的「汛期」季節。這些氣候的轉變,看似對生態環境造成衝擊,卻也帶來擾動更新,是重要的自然循環。只是隨著全球暖化的變數,氣候變表現更形極端,在這種條件下,位於都市的林木植被,就需更合適的管理方案,避免氣候衝擊造成的樹倒。

為都市樹木健康安全著想,也為民眾休閒生活公共安全把關,農委會林業試驗所開發樹木健檢技術,並推廣正確的植樹觀念。

林試所長張彬表示,都市公園綠地及街道栽植樹種多,不同樹種生長,抗颱風與逆境能力各異,瞭解解及掌握樹種特性,作為將來植栽、綠美化、行道樹種選擇、撫育管理及風險掌控之參據,已成為各級政府機關迫切、重要的功課。

張彬指出,林試所的研究團隊即曾於前(2016)年9月莫蘭蒂強烈颱風侵襲之際,前往屏東、高雄、金門三處林木受損狀況嚴重的地區,協助樹木復育,更投入風倒木之研究,探討成因並尋求解答,將受創樹木區分為3種破壞類型:冠損、幹折及傾倒。

屏東平地森林園區風倒、風折之災害。林試所提供。

冠損指樹冠層冠幅所受到的破壞,冠幅減少也使得林木光合作用變少;幹折指樹幹受損,尤其主幹的傾倒可能壓到行人或路邊的車輛,往往帶來公共安全的疑慮;即使是小枝幹折損,也可能讓病菌有機可趁。這些破壞主要來自風力作用,也顯示樹種選擇是關鍵。

林業試驗所森林經營組長邱志明也分析受害原因,包括俗稱「包尿布」──栽植時,未將根球不織布除去,使其終其一生受害,或修枝錯誤導致樹冠過密等人為因素。

栽植時包覆根球之黑網去未除,造成盤根化,或樹幹中空腐朽,颱風來臨時,容易造成風倒或樹幹斷裂。林試所提供。

「都市林管理良好與否,是決定都市林永續經營成功關鍵,因此美國都市林管理即以跨部會協商合作。」張彬指出關鍵因素是管理機制,災害成因除颱風天然災害影響外,還需要正確管理機制;加強管理甚至可減少六成以上的災害。

林試所「樹木醫學中心」即對不同都市林樹種選擇、植栽、修剪、病蟲害防治與抗逆境能力、樹木健檢風險評估等進行相關研究,以提升都市林之健康安全管理並發揮多重生態效益,張彬鼓勵各界善加利用這項資源,也可直接連結林試所網站查詢利用。

林試所整理都市林木受創主因如下:

1.病蟲真菌為害,林木隨著樹齡增加,抵抗力降低,致主幹及根部腐朽。
2.植穴太小、基盤夯實,硬鋪面致影響根部呼吸。
3.栽植大樹,缺乏主根。
4.種植疏漏,包覆根球之不織布未去除,造成根部盤根。
5.樹種選擇錯誤或種植林木品質不良。
6.工程施工粗糙,造成林木根幹損傷。
7.樹冠過大,未定期修剪及修剪錯誤
8.未定期實施樹木檢測。而颱風造成之都市林災害,除上述原因外,尚受到樹種、林木大小、周圍環境及颱風路徑、風向所影響。

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作者

廖靜蕙

環境記者/自由撰稿人。從事社工10餘年,認知到畢竟是人的社會,再弱勢的人都可以為自己發言,決定轉投生態保育,為無法以人類語言發聲的生命與土地寫報導。現居台北市,與貓先生、龜小姐,微曦中閱讀,斗室中寫作。個人粉專「小麻通訊」。

 

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