6 Prenatal Yoga Poses to Strengthen the Pelvic Floor & Posture During Pregnancy
We can mitigate some of the shifts in the body that occur during pregnancy, simply by standing well. This practice will wake up the muscles that we need to maintain good structural integrity and a healthy pelvic floor even as big changes are occurring within.
It all starts at the foundation. During pregnancy the body is constantly shifting to accommodate the weight of the placenta, the increased blood volume, and the growing baby. As the abdominal muscles and the muscles of the outer hips begin to stretch and can no longer support the body with good structural integrity, other muscles take over and you begin to stand and walk in a way that you never have before. These postural changes—the pelvis tilts forward, the femurs move forward in the hip sockets, the psoas muscles get shorter and tighter, and the hamstrings lengthen—can create great discomfort in the low back, sacroiliac joints, and the hips. Furthermore, these changes directly affect the strength, health, and functionality of the pelvic floor—even after delivery. This is the source of the urinary incontinence (i.e., that peeing when you sneeze) that is so common for women after giving birth.
This practice brings awareness to the muscles that get compromised during pregnancy, keeping them awake and strong, maintaining balance in the body, strengthening the pelvic floor, and keeping the abdominal muscles from snoozing entirely!
Simple Seated Forward Fold
Sit on a support—a blanket, bolster, or block—and simply cross the legs into an Easy Seated Position. Anchor the sitting bones into your support. Inhale to lengthen the spine and exhale to fold forward making sure there is plenty of space for the belly. Bring the hands to the ground in front of you. Hold here for 6–8 rounds of slow steady breath. Then sit up, switch the cross of the legs and fold back in for 6–8 breaths.
“The Saint-André residence is located on a heritage street of Le Plateau Mont-Royal, and the project consisted in adding a modern extension on the back alley side while retaining the character of the built environment on the street side. We transformed the early-20th-century duplex into a single-family dwelling, with the intent of creating a bright, open-space house.
The extension allowed for the addition, on the ground floor, of a vast kitchen that opens up on the garden, and on the second floor, of a cantilever master suite built on the corner of the house. This protruding structure creates intimacy in the night spaces as well as a dynamic volume above the yard.
The back of the house is mostly covered in red brick as a reminder of the materiality of the existing house, and the siding for the cantilever is made of black layered fiber cement panels cut in diamond shapes, which creates a contrast between the modern cantilever structure and the historic red brick.
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Two wide skylights installed in double-height spaces provide natural light in the centre of the house. In order to structure space and add accents of materiality as well as textures to the house, three volumes have been covered with walnut wood, and another, with white rods.”
緊接著,在1949年古寧頭大戰中,由孫立人將軍在台灣培訓的201師在灘頭上痛擊登陸的共軍,而201師的成員就涵蓋了台灣籍士兵。其實,這場戰役能夠獲勝,除了201師等軍隊的貢獻外,幕後操盤戰術的就是由日本軍官組成的「白團(link is external)」,但,國民黨就是不告訴你這段歷史。俗稱「白團」的日軍軍事顧問團,在1949成立,於1969年解散,「白團」協助台灣多項軍事業務,其中,郝柏村就是「白團」主導的「黨政軍聯合作戰研究班軍事組」學員。
接下來,就是本文所講的八二三砲戰。以上這些戰爭歷史,很可能就是你家族或朋友親人的故事;但,教育、媒體與當政者並不想告訴你這些歷史。當過日本台灣兵、投入國共內戰的台籍老兵許昭榮,為了抗議政府對台籍老兵的漠視,選擇在2008年5月20日自焚,他的死,才偶然喚醒一些人的記憶。2012年12月上旬,曾送出20萬名台灣軍投入太平洋戰爭、超過1萬5千名台灣兵參加國共內戰、400萬台灣子弟前往外島服役的「光榮碼頭」退役。「光榮碼頭」的退役,或許又喚起一些曾經在外島服役的記憶,但台灣兵的歷史,又有多少人會關心?在這個八二三砲戰紀念日,你只想起那位聲稱「沒有戒嚴就沒有民主」的郝柏村(link is external)嗎?
根據日本政府觀光廳統計(link is external),2017年7月份的外籍觀光客超過268萬人次,2017年上半年度(1月至7月)總計有1,643萬人次訪日,相較於2016年度同時期的數字成長了17.3%,各地自然都摩拳擦掌,想要迎接這些遠道而來的客人們,賺一筆觀光財。怎麼吸引目光,各出奇招,位於東北的宮城縣,在7月時以「涼・宮城之夏(link is external)」為主題,強調在縣內可以透過海、山、川、美食等元素,舉辦活動、介紹景點,讓訪客都能到位置較北的宮城縣避避暑,感受到夏季也能清涼度過,用民間故事浦島太郎作為概念,將整個活動包裝成「龍宮城」(在日文中「涼」與「龍」的發音相似)。活動沒有太大爭議,但請壇蜜拍攝的宣傳影片,實在太具有遐想空間。
1960年代初期,台大外文系畢業的王克難到紐約讀社會學。王克難是江蘇人,幼年隨父母遷台(她父親王建今是檢察總長),北一女、台大外文系、紐約大學一路順遂,算是人生勝利組。拿到碩士之後,進了哥倫比亞大學念博士。她在台大時是夏濟安的學生,在哥大特別受到夏志清的照顧。結果夏志清勸她不要再念社會學了,往寫作發展,最好從翻譯開始。她就在這時看到尼爾的Summerhill: A Radical Approach to Child Rearing。台灣當時連初中都還要參加考試,體罰盛行,人人都對補習考試有深刻的體驗,她看到居然有人提倡「小孩不想上課就不必進教室」、「學生自己決定給不守規矩的同學什麼懲罰」,簡直匪夷所思,自言「感動到流淚」,立刻寫信給作者尼爾徵詢翻譯許可後,花了兩個星期,日以繼夜把這本書翻譯成中文,在外文系老師何欣的協助之下,由立志出版社出版,書名《愛的學校──兒童教育新法》。她的譯序寫的語重心長:
Architects: Guilherme Torres
Location: São Paulo, Brazil
Year: 2014
Area: 5,382 sqft
Photo courtesy: MCA STUDIO
Description:
Villa is a house that revitalizes the feelings and enhances of the dolce far niente. The space created by Guilherme sought contemporary references and created 500sqm (5,382sqft) in the sense of being in a bucolic setting.
“I wanted a completely integrated and unusual volumetric space. My inspiration in the past does not lead in any way to a dated architecture. Rather, I sought a home that is function for us today and I think she fulfills this desire.” Explains William.
Concept: with minimal visual interference in the scenario, the Villa Deca abuses raw materials. The house has no windows or locks and appears like a large balcony, an intimate refuge. A minimalist environment with monochromatic colors, ranging from gray and sand and broad to be completely open in almost its entire length. The Roman influence is evidenced by the beautiful waterfall located just inside the entrance.
King Pigeon Pose is about balancing stability and fluidity, in both your body and mind. Grab a strap, folding chair, and blanket and let’s get started!
Senior Intermediate Iyengar teacher Carrie Owerko knows how to find the surprisingly fun angles and elements of Iyengar Yoga. Owerko has partnered with Yoga Journal to bring you a six-week interactive online course in which she’ll share playful ways to use props and apply Iyengar principles and wisdom to your practice and life off the mat. Sign up now for a creative journey that will profoundly deepen and transform your approach to yoga and perspective on BKS Iyengar’s unique method.
King Pigeon Pose (Eka Pada Rajakapotasana) is one of those wonderfully challenging postures that requires both stability and mobility—easier said than done. Most yoga poses ask of us the same, but this one is particularly demanding. It requires you to remain aware, secure, and fluid, all at once, in order to avoid injury. Let’s call it “stable fluidity.” If you aren’t stable in your legs and core, you’ll topple over; if you aren’t fluid in your hips and spine, you risk forcing the pose and hurting yourself.
King Pigeon Pose is about balancing these two extremes, in both your body and mind. And these three creative, Iyengar-inspired variations can help you access the pose and its benefits, or move deeper into the stretch.
Learn to pause along the way as you explore the process of the pose. Pause, reflect, and observe your senses of perception. Are your eyes, tongue, and skin soft and relaxed? Don’t move on to the next stage until they are. It’s OK if that takes days, weeks, months… Remember: Yoga is at its heart a practice of waking up and being fully present and aware to what is arising.
“On this path of yoga, no effort is ever wasted, and there is no failure. Even the smallest effort toward awareness will protect you from the greatest fear." —Bhagavad Gita, Chapter 2, verse 40
OK, grab a strap, folding chair, and blanket and let’s get started!
Note: Be sure to warm up properly. First practice poses that elongate your hip flexors as well as those that increase the range of motion in your shoulders and upper back. Include some one-legged standing asanas to bring stability to your hip and pelvic regions, as well as some preparatory backbends such as Cobra (Bhujangasana), Upward-Facing Dog Pose(Urdhva Mukha Svanasana), and Upward Bow Pose (Urdhva Dhanurasana), to warm up the spine.
King Pigeon Pose with a Strap
To assist tight shoulders
a. From a kneeling position, step one foot forward and come into a deep lunging position. Squeeze the sides of your pelvis in toward your core and lift your lower abdominal region, so that you remain balanced in the pose. Bend you back leg and place the loop of a strap around your left foot. Hold the end of the belt in both hands. Press the top of your left foot into the floor and lift your arms upward. Take a few breaths here.
b. Begin to bend your back leg, but continue to resist that foot into the strap as you bend your arms, walk your hands down the strap, and draw the foot in toward your head. Take your time. Pause and observe your body breathing. Keep resisting your back foot into the strap, even as you pull it in. This is what we call in Iyengar Yoga an opposing, or double, action. This opposing action will help open and extend the front of your left hip.
c. When your hands come to your foot, or as close as is possible, inhale and lift up through your chest. As you exhale, take your head back. Stay in the pose for 10-30 seconds, as you maintain your balance and observe your body breathing as a stable and integrated whole.
d. Slowly release the strap as you come up and out of the pose. Repeat on the other side. Make sure to take a restorative pose, like Child’s Pose, to counter the actions of King Pigeon.
About Our Expert Carrie Owerko is a Senior Intermediate Iyengar teacher based in New York City. She continues her studies with the Iyengar family by traveling to India on a regular basis, as well as by continuous in-depth studies with her yoga teacher, Patricia Walden. Before studying yoga, Carrie earned a BFA in dance and theater and became a Certified Movement Analyst. Curiosity, openness, and affection are of utmost importance in her approach to Iyengar Yoga, as is the integration of science, yoga philosophy, and poetic imagination. Most importantly, she loves to explore the relationship of discipline and playfulness and is a firm believer in the power of controlled folly. Learn more at carrieowerko.com
Iyengar Yoga 101: Triangle Pose Three Ways
3 Ways to Make Flying Pigeon Pose Work for You
3 Prep Poses for One-Legged King Pigeon Pose II
Flying Lessons: Working Toward King Pigeon Pose
Vinyasa 101: 4 Ways to Avoid Yoga Injuries
Melt Tension with Pigeon Pose
Challenge Pose: One-Legged King Pigeon Pose II
Kathryn Budig Challenge Pose: One-Legged King Pigeon Pose
The customers needed a home where they could see the mountains, trees, the scene, downtown, and the lake from each room in the home. They needed an immortal bit of construction modelling that had a rich mix of materials, craftsmanship, furniture, and scene plan.
This was an exceptional configuration process: There was a huge number of gatherings with the customer (over a year) to trade data. Sharing thoughts, music, books, other structural planning rationalities, craftsmanship, figure , and attempted to make their adoration for these components into an engineering configuration.
The breezeway is obviously a key compositional part of the home. It is a long thin home that is assembled to give see through perspectives and the breezeway is the pith of this. It is an unadulterated space without any relics or furniture.
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The house was sited with minimizing sun based admission from the late evening western sun and managing most extreme security. It is 60% coated and has no shades or drapes. The substantial shades are intended to permit the sun in and keep the sun out amid the pre-winter and vernal equinox.
We planned the home, the finishing, the hard-scapes, and the inherent furniture and trim. There were numerous hand representations made to speak with 30+ neighborhood Colorado specialist on the undertaking.
We avoided “in vogue” items and needed the home to be immortal and applicable in 30 years. We utilized Cedar favoring a custom mix of stain, Copper Fascias (to actually climate), Quartz tile for the dividers (custom slice to a fancied example on location), Steel, and Glass.
I found a lucky charm
I dressed it up with love
I crossed the Seven Seas to you
Will it be enough?
And I will be a rainbow
Oh, while your storm is gone
And I will bring the song for you
And I will carry on
Ooh Oooh Oooh
Ooh Oooh Oooh
I’m reachin’ for the stars
In the sky above
Oh, I will bring their beauty home
The colors of my love
And I will be a rainbow
Now your storm is gone
And I will bring my song to you
And I will carry on
Love is enough
Though the world be a wind
Words have no voice, but the voice of complaint
My hands shall not tremble, my feet shall not falter
The voyage shall not weary, the fish shall not alter
Hmm, It’s rainbow, oh it’s rainbow
Oh, can’t you see the eyes are the eyes of a lover
Pocket full of hearts
A world that’s filled with love
A love that carries all before
The passion and the flood
I lie beneath the rainbow
Now your tears have gone
And I will sing my song for you
And I will carry on
On waves of love my heart is breaking
And stranger still my self control I can’t rely on anymore
New tide, surprise, my world is changing
Within this frame an ocean swell behind the smile, I know it well
Beneath a lover’s moon I’m waiting
I am the pilot of the storms, adrift in pleasure I may drown
I built this ship it is my making
And furthermore, my self control, I can’t rely on anymore
I know why
I know why
Crazy on a ship of fools
Crazy on a ship of fools
Turn this boat around, back to my loving ground
Oh, no, oh, no
Who claims that no man is an island?
While I land up in jeopardy, more distant from you by degrees
I walk this shore in isolation
And at my feet eternity draws ever sweeter plans for me
I know why
I know why
Crazy on a ship of fools
Ah, crazy on a ship of fools
Turn this boat around, back to my loving ground
Oh, no, oh, no, ship of fools
Turn this boat around, back to my loving ground
Oh, no
Crazy on a ship of fools
Oh, crazy on a ship of fools
Turn this boat around, back to my loving ground
Oh, no, oh, no, ship of fools
註: [1]國際放射線防護委員會建議的一般公眾容許值1年1毫西弗(for the public to an average of 1 mSv (0.001 Sv) of effective dose per year),是指人工輻射(The International Commission on Radiological Protection recommends limiting artificial irradiation),非背景輻射;且不包括醫療與職業上的輻射被曝(not including medical and occupational exposures)。 [2]2014年から16年の福島産モモの精密検査結果をみると;福島県外の検査:19件中4件のセシウム入り(全体の21%);福島県の検査:288件中3件のセシウム入り(全体の1%)。來源。
PUBLISHED: August 21, 2017 at 4:41 pm | UPDATED: August 22, 2017 at 3:15 am
By Dino Grandoni | Washington Post
FOLSOM – When the moon partially obscured the sun here on Monday, dozens of engineers watched from a large, gray control room outside Sacramento.
Electric grid operators at the California Independent System Operator (CAISO), which delivers 80 percent of the electricity in a state that has more solar energy capacity than every other state in the country combined, watched intently as solar generation began collapsing here at 9 a.m. Pacific Standard Time as the shadow of the moon swept from west to east across the United States.Above them hung a wall of screens charting the 26,000 miles of high-voltage transmission lines winding through California. One screen showed the state losing half of its solar ability during the morning of the eclipse before spiking back up to normal. Grid operators didn’t don eclipse glasses but instead focused on the task at hand – working in a windowless room to keep the lights on elsewhere in California, without even seeing the event firsthand.
The scene offered a rare window into what might happen as the Golden State’s electric grid – and indeed the nation’s – becomes increasingly reliant on renewable sources like solar and wind to meet Americans’ energy needs while curbing the amount of greenhouse gases those needs generate.
Right now, solar energy provides only a small slice – slightly less than 1 percent in 2016 – of the electricity generated by utilities in the United States and nearly 10 percent in California alone. But that sliver, much as the crescent of the sun swells after a total eclipse, is only expected to grow as the price of solar panels continues plummeting.
Other states like North Carolina, which also sports many solar panels, had to adjust as Monday’s squeezed their energy supply for several hours.
For most of them, the eclipse went off without a hitch.
“Things went really, really well,” said Eric Schmitt, vice president of operations at the CAISO.
The eclipse “is another in a long list of examples that show that system operators are able to integrate the current level of renewables on the grid without sacrificing reliability,” said David M. Hart, a professor and director of the Center for Science, Technology, and Innovation Policy at George Mason.
President Trump has weighed in on the side of more traditional fuels on which the nation’s energy supply has long been dependent, hoping to stoke a revival of the jobs that came with the ebbing coal industry.
His Energy Department is finalizing an overdue study of whether the national grid can handle the lost of so-called “baseload” power plants as older coal and nuclear plants are priced out of the electricity market by cheaper renewables.
Shaylyn Hynes, a press officer at the Energy Department, said the grid reliability study will be published “soon.” It has been delayed since June.
Solar and wind advocates fear the report may be used as a pretext to undermine federal policies that support the two nascent energy sectors – wind and solar – that many independent assessments suggest will not be a detriment to grid reliability.
And some Trump supporters argue that renewables are not something on which build an electricity grid because their power is temporal — ebbing and flowing as the sun shines or the winds blows.
“As the utility sector prepares for the short-term impact of a solar eclipse, a much larger problem looms for solar advocates – the diminishing value of intermittent solar as a reliable source of electricity,” said Thomas Pyle, president of the Institute for Energy Research and a member of Trump’s transition team for energy.
For months, energy producers and managers along the path of eclipse totality prepared for Monday. They had the advantage of knowing the eclipse was coming instead of facing an unforseen event in which the energy supply could be disrupted by a natural disaster, terrorist assault or cyber attack.
In California, hydroelectric and natural gas-fired power plants, along with power drawn from seven surrounding Western states as part of preexisting agreements, stepped in to make up for the loss of between 3,000 to 3,500 megawatts in solar power, according to initial estimates from the CAISO. FFor a cloudless August day, the grid operator estimated a loss of about 6,000 megawatts from both solar panels owned by homeowners and utility-scale solar facilities.
Nature helped, even if it blotted out the sun in the first place. The weather was generally mild statewide, meaning fewer Californians likely turned on their air conditioners. And elevated reservoirs at the Helms Pumped Storage Plant in the Sierra Nevada, for example, were flush with water from the rainy season that was used to power hydroelectric pumps.
“The timing of the busting of the drought couldn’t have come at a better time,” said Lynsey Paulo, a spokesperson for Pacific Gas and Electric Company.
In North Carolina, Duke Energy readied natural gas-fired generators to make up for lost solar power in a state second only to California in total solar capacity. Though only the western toe of the Tar Heel State saw a total eclipse, Duke, the state’s main electricity supplier, lost 1,700 of its 2,500 megawatts of solar capacity at its height.
“Our system reacted as planned, and we were able to reliably and efficiently meet the energy demands of our customers in the Carolinas,” said Sammy Roberts, Duke Energy’s director of system operations.
Grid managers in both California and North Carolina occasionally deal with solar dips of this magnitude. What made the eclipse more challenging than usual was the rate at which solar generation ramped down – and then ramped back up.
By coincidence, the dual rise of natural gas and solar – made possible by technological advances in hydraulic fracturing and solarpanel manufacturing, respectively – complement each other. Unlike lumbering nuclear and coal-fired plants, gas-fired generators can be turned on quickly during cloudy days to meet electricity demand when solar energy is compromised.
“In a way, they’re strange bedfellows,” said Randy Wheeless, a spokesperson for Duke Energy.
In the coming weeks and months, grid operators hope to analyze data collected on Monday to see how electric grids that rely on wind and solar generation affects more common but less predictable sun-obscuring events, like thunderstorms.
For example, the National Renewable Energy Laboratory, one of DOE’s 17 national labs whose funding is threatened under Trump’s budget proposal, used the eclipse to test forecasting simulations on two photovoltaic arrays near Denver.
Solar operators are beginning to develop weather forecasts tailored for solar generation.
“The normal weather forecast is basically used for temperature and rain,” said Charlie Gay, director of the Solar Energy Technologies Office for the Office of Energy Efficiency and Renewable Energy. “We look at how much light is reflected from clouds in order to know how much light reaches the ground.”
In my healing journey and learning to attain the breath awareness, I become aware of the reality that all the creatures of the world are breathing the same breath. Take action, here and now. From my physical being to the every corner of this out of balance’s planet.
My love is in league with the freeway
Its passion will ride, as the cities fly by
And the tail-lights dissolve, in the coming of night
And the questions in thousands take flight
My love is the miles and the waiting
The eyes that just stare, and the glance at the clock
And the secret that burns, and the pain that won’t stop
And it’s fuel is the years
Leading me on – leading me down the road
Driving beyond
Driving me down the road
My love is exceeding the limit
Red-eyed and fevered with the hum of the miles
Distance and longing, my thoughts do collide
Should I rest for a while at the side
Your love is cradled in knowing
Eyes in the mirror, still expecting they’ll come
Sensing too well when the journey is done
There is no turning back
No
There is no turning back
On the run
My love is in league with the freeway
Oh the freeway, and
The coming of night-time
My love
My love is in league with the freeway
對於鼓勵租屋族加入能源轉型,政府也在努力。德國2017年6月通過《房客電力法》(Gesetz zur Förderung von Mieterstrom),鼓勵房東架設太陽能或小型發電設備,每度綠電可以得到3.8歐分(約台幣1.35元)的補助。據德國聯邦經濟及科技部分析,近380萬件住商不動產將因此法受惠。
【容大千量】