Flow Safely: Protect Yourself Through Transitions


Flow Safely: Protect Yourself Through Transitions

When it comes to injury prevention, what 
you do between poses may be as important as the poses themselves. Here’s how 
to flow safely through tricky transitions.
eight angle pose, astavakrasana

When it comes to injury prevention, what you do between poses may be as important as the poses themselves. Here’s how to flow safely through tricky transitions.

You know the drill: You’ve just arrived at yoga class after a long day at work, and as the teacher starts guiding you through Sun Salutations, your mind is everywhere. Maybe you’re replaying an argument you had with your boss, or perhaps you’re wondering if the parking spot you finally found three blocks from the studio is legal. Or your thoughts may be in the room but tuned outward to the bodies around you and how they compare to yours. As you flow on autopilot from Chaturanga to Upward-Facing Dog, your low back suddenly screams in pain and you wonder, “How did this happen?”

READ MORE Vinyasa 101: 4 Ways to Avoid Yoga Injuries

One of the most common times to get injured in yoga practice is during a transition, according to Mark Stephens, a Santa Cruz, California–based yoga teacher and author of Yoga Sequencing. When we move from one pose to another, we often rush, get distracted, or simply focus on where we’re planning to wind up rather than the process of getting there, Stephens explains. This diverts us from the task at hand and puts us in harm’s way. A better approach to preventing physical injury? “The idea is to slow down and participate more consciously—to pay attention and be more present,” says Stephens. Indeed, research has found that a slow, mindful practice (in the study’s case, Kripalu Yoga) that focuses more on internal awareness than external performance may help preserve the brain’s ability to be efficient and solve problems.

We can then take this higher level of attention and apply it to other transitions in life, according to leadership coach and certified yoga teacher Jenny Clevidence, who has worked extensively with both individuals and large businesses to help them move more mindfully through substantial shifts, such as the assumption of a new leadership role or changes to a corporation’s culture. “The physical practice of transitioning in the body from one static posture to another isn’t unlike making transitions in our daily lives,” she says. Whether we’re starting a new job, getting married, becoming a parent, moving to a different town, or practicing yoga, Clevidence says that we need awareness and intelligence if we want to land with intention.

According to Stephens, moving more mindfully and slowly in yoga, and with greater attention to detail, also ultimately helps us derive more pleasure from the practice. “The devil is in the details, but so are the angel and the beauty and the joy of the practice,” he says. Yoga is inherently primed to support the self-awareness needed for wise asana transitions: “The micro-practices that we have in the asanas, such as breath, awareness, effort, and alignment, teach us to be more mindful and present on the mat,” says Stephens.

In the sequences that follow below, Stephens offers cues for moving safely through tricky transitions on your mat. Most importantly, however, he advises practitioners to trust their own inner intelligence. “While external cues can help us in our practice,” he says, “the best teacher one will ever have is inside. And the slower and more consciously we move, the more we can hear that teacher speaking to us on the mat, and in other moments of our lives.”

READ MORE Vinyasa 101: Is Your Class Too Fast?

4 key principles of sensible transitions

1. Awareness
Focus on what you’re experiencing and doing in the present moment. In flowing transition: Use a steady gaze (dristana practice) to harness your awareness to your actions on the mat rather than allowing your awareness to wander with a drifting gaze.

2. Breath
Use balanced Ujjayi Pranayama to consciously breathe into areas of tension. In flowing transition: Initiate movements that expand the front of your body with inhalations; initiate movements in which you fold more into yourself with exhalations to create space for your body to move into.

3. Body
Each of your body parts has a specific relationship to other body parts as well as to the earth and space, giving you alignment. In flowing transition: Be just as aware of your positioning in transitions as you are in the poses themselves by moving slowly and consciously from one pose to the next.

4. Effort
Apply energetic actions that support alignment, stability, and ease. In flowing transition: Notice where you’re applying effort and where you’re relaxed, then refine this ratio by playing with slightly increased effort in focused areas that support alignment, stability, and ease amid movement. It’s not about trying too hard or not hard enough; it’s about how and where you apply effort as well as the ease with which you move.

READ MORE Anatomy 101: 8 Poses to Strengthen Your Wrists + Prevent Injury


Kino MacGregor’s Pre-Practice Core Work with the Yoga Pro Wheel


Kino MacGregor’s Pre-Practice Core Work with the Yoga Pro Wheel


Use this short video to activate your core before your practice. Kino MacGregor shows you how to use the Yoga Pro Wheel to target your core muscles. Don’t have one? Try using an ab roller or foam roller for the exercises or even just follow along without a prop.

Want a wheel? You can pick one up by contributing to the OmStars Kickstarter. You can support this new online yoga channel founded by yogi best friends Kerri and Kino and get a limited edition Yoga Pro Wheel too. OmStars authentically integrates the traditional yoga experience into modern life. Taking you beyond the poses, OmStars is a library of yogic resources. From Sanskrit courses to healthy recipes, to a behind the scenes look into a busy mom’s practice, our platform helps guide you on your journey, so you can create your best Yogi Life.

About Our Pros
Kino MacGregor is a self-professed Handstand lover (just check out her Instagram!) She’s also a Pattabhi Jois-certified Ashtanga Yoga teacher in Miami, where she leads Mysore-style practice, workshops, and intensives together with her husband Tim Feldmann. With more than five yoga DVDs and two books under belt, she’s gained an international audience that takes her to 15 countries every year to teach. With all that travel, she tries to offset her carbon footprint by donating to Go Zero.


Try the Water Yoga Trend: 6 Aqua Yoga Poses


Try the Water Yoga Trend: 6 Aqua Yoga Poses

Practicing yoga and meditation in water brings us back to basics.

Practicing yoga and meditation in water brings us back to basics.

Yogis have taken to adding modern “extras”—from aerial silks to free weights—to the ancient practice. Yet the latest trend, practicing yoga and meditation in water, brings us back to basics and offers a slew of benefits, says Kat Tudor, co-owner of SunWater Spa, a new yoga studio and water-therapy spa in Manitou Springs, Colorado.

See also Is Floating the New Meditation?

“Water’s buoyancy takes weight off your joints, making even difficult asanas feel effortless,” says Tudor. “Plus, soaking is a time-honored way to heal; it helps you connect with your body, release pain, and stimulate your lymph system, and it encourages you to go with the flow.” From aqua chi (a form of Tai Chi in water) to float tanks (single-person pods filled with warm saltwater that create a sensory-deprivation experience perfect for meditation), it’s time to dive in and soak up the benefits.

See also Let It Flow Away: A Water Meditation To Relieve Stress

6-Pose Aqua Yoga Sequence


3 Hands-Off Assists Every Yoga Teacher Should Try


3 Hands-Off Assists Every Yoga Teacher Should Try

While physical adjustments are a very direct way to correct your students’ alignment, a number of teachers are taking a hands-off approach to adjustments in asana classes. Here, top yoga teachers share their go-to noncontact strategies.

While physical adjustments are a very direct way to correct your students’ alignment and help them find more opening or release in a posture, they’re also a very personal experience. And because it’s downright impossible to know all of your students’ personal, cultural, and other boundaries when it comes to touch (not to mention the physical limitations that can potentially make your touch injurious), a number of teachers are taking a hands-off approach to adjustments in asana classes. Here, top yoga teachers share their go-to noncontact strategies.

See also The 10 Rules of Hands-On Adjustments for Yoga Teachers


Summer Challenge: 3 SUP Yoga Starter Poses


Summer Challenge: 3 SUP Yoga Starter Poses

Take your practice to the water. Kathryn Budig has these three simple poses to get your feet wet with standup paddleboard yoga.

Soak up some more summer. Kathryn Budig has these three simple yoga postures to get your feet wet with standup paddleboard yoga. Plus, join us for a SUP workshop at YJ LIVE! San Diego June 24-27, led by Stoked Yogi founder Amelia Travis.

Warm summer days are still here, but before you know it, fall will arrive in full glory. I’m soaking up as much summer goodness as I can before I blink and it all slips away. That means time at the beach and on my beloved standup paddleboard. My paddleboard (by Bliss Paddle Boards) is specifically built for yoga (notice it has a skid-free pad built into the top and is wider than an average board), but any board will do. All you need is a sense of adventure—and no fears of falling in! Try these three simple yoga postures to get your feet wet in this fabulous world of SUP yoga.

Nowhere to SUP? Try an Indoor SUP Yoga Class

3 Poses To Try on a Standup Paddleboard


Let Go and Flow: A 60-Minute Yoga Playlist to Shed What No Longer Serves You


Let Go and Flow: A 60-Minute Yoga Playlist to Shed What No Longer Serves You

Create more space in your life by letting go of what does not serve you. Use these steady tunes to inspire transformational movement throughout your body.
hands above head sunset

Let go and flow with Yoga Journal on Spotify. Download the free software to listen to our playlists.

Create more space in your life by letting go of what does not serve you. Use these steady tunes to inspire movement throughout your body.

See also You Don’t Have To: A Sequence to Let Go of Societal Pressure

60-Minute Playlist to Let Go and Flow

1. “Nothing It Can," Helios
2. “Losing You to You," Hammock
3. “Retrograde," James Blake
4. “Friends (feat. Bon Iver)," Francis and the Lights
5. “Bloodstain," Wrabel
6. “Wildest Dream," Aaricia
7. “Whisky," Marian Hill
8. “Don’t Kill My Vibe – Gryffin Remix," Sigrid, Gryffin
9. “LOVE. FEAT. ZACARI." Kendrick Lamar
10. “Can’t Help Myself," Jake Miller
11. “Falling Autumn," alayna, Astronomyy
12. “Every Kind Of Way," H.E.R.
12. “Forever," Ben Harper
12. “Earned It," Kurt Hugo Schneider, Kina Grannis, MAX
13. “Awakening," Random Forest

See also A 60-Minute Restorative Yoga Playlist to Help You Slow Down and Surrender


Quiz: What’s Your Yoga Style?


Quiz: What’s Your Yoga Style?

Whether you are seeking guidance on where to start or just curious about your compatibility with your current favorite flavor of yoga, this quiz can point you toward the best practice for you.



#互補產業 #夾娃娃機 #扭蛋 #軟實力 #軟硬整合













Kia Miller’s Green Goddess Soup


Kia Miller’s Green Goddess Soup

Upgrade your lunch with this refreshing veggie soup from Kia Miller, founder of Radiant Body Yoga.

Jennifer Olson

“When I follow an alkaline diet, it makes me feel lighter and brighter," says Miller. “This means that I taper off ingredients that raise acid levels in my body (like grains, sugar, dairy, and processed foods) and add more alkaline-producing foods (like lots of fruits, vegetables, and seeds) to help support digestion and flush toxins. This cleansing, cooling raw soup is one of my favorite meals in the spring and summer. It’s like having your salad blended into a green gazpacho that tastes refreshing and slightly tangy. I often make it for my husband and me for lunch and sip the rest as a smoothie throughout the day. It will keep overnight in the fridge, but I recommend eating it fresh when the most nutrients and prana (life force) are available.”

Green Goddess Soup

Serves 3


5 cups spinach (about half a bunch)
2 peeled cucumbers
1 avocado
2/3 cup parsley, chopped
1 lemon, peeled
1/4 tsp salt
2 tbsp olive oil

In a blender, process spinach, cucumber, avocado, parsley, lemon, salt, oil, and 2 cups water until evenly combined (can be slightly chunky), 1 minute. Split among bowls or cups, and enjoy!

NUTRITIONAL INFO 206 calories per serving, 17 g fat (2 g saturated), 15 g carbs, 6 g fiber, 4 g protein, 247 mg sodium

See also Kathryn Budig’s Vegan BLT Recipe


《 Elan Trotman – Heaven In Your Eyes (04:08) 》

《 Elan Trotman – Heaven In Your Eyes (04:08) 》


#同志學生 #性別平等教育





















《 Elan Trotman – Always With You (05:26) 》

《 Elan Trotman – Always With You (05:26) 》





如果,您有留意到近日環保署公開承認,大家辛苦回收的塑膠,很多都直接送進焚化爐,而沒有真的進入循環再利用的管道,是否會覺得生氣或沮喪?這報導促使我們更加堅信,從源頭減量、禁用,才是減少後端問題的最佳方法。(報導點閱:無采工 !那些上了回收車 卻進焚化爐的塑膠垃圾 https://goo.gl/42FJGg )






透過這次的連署行動,除了告知您這個重要的訊息,也邀請您參與、加入,並協助我們分享給您的親朋好友 (連署支持>https://goo.gl/CYzwza)。我們希望能在2018年6月5日環境日前達成萬人連署的目標,截至2018年5月24日,已達7732人次,距離萬人連署目標還差2300人左右。我們需要更積極的將這個訊息傳達出去,原因有二:


環保署明年將開始進行店內消費不提供吸管的政策,根據媒體報導,三大速食業者願意配合,雖然看到許多消費者的肯定,但也都擔心其他消費者因為減少便利性而影響生意。(參見ETtoday報導:2019年內用禁吸管!台灣訂世界限塑首例三大速食業者回應了 https://goo.gl/k2o9uT ;蘋果報導:明年起餐飲內用禁塑膠吸管 業者反應兩極、民眾多支持 https://goo.gl/A7iFYD )


根據中央社2018年4月25日的報導:「台灣擴大限塑政策 加拿大將仿效實施:台灣擴大限塑政策受矚目,加拿大等國將仿效實施,朝野近日數度公開提及台灣的限塑情形,總理杜魯道打算於6月在加拿大舉行的G7峰會中,號召與會國簽署零塑廢憲章

加拿大綠黨黨魁梅伊(Elizabeth May)昨天在國會上向杜魯道(Justin Trudeau) 質詢時特別提到,台灣、英格蘭和蘇格蘭都已採取行動、禁用一次性塑膠製品,加拿大是否考慮比照辦理,在限塑方面展現領袖風範。(底下省略,詳見https://goo.gl/tM6dwY ;外電參見CBC報導https://goo.gl/2LPkwp )」





>各式大小的banner,歡迎自行取用 https://goo.gl/uRXG1h
>連署文案,也歡迎自行取用、編修 https://goo.gl/CYzwza

環境資訊協會祕書長陳瑞賓  20180524 敬上











(1) 臉書分享或轉寄您的親友同學師長,邀請他們參加連署 https://goo.gl/CYzwza (英文版 https://goo.gl/NuXyUs)
(2) 將連署訴求送進民意信箱,並在臉書上公開回覆,表達支持2030禁用一次性塑膠政策的意見。
>寫信給行政院長 https://eyemail.ey.gov.tw
>寫信給環保署長 https://epamail.epa.gov.tw
(3) 向立法委員表達禁塑的訴求 (按下立委姓名後,左側有留言板) https://goo.gl/DZoHb3
(4) 任何您覺得有利行動訴求的事。















因為紙本連署在打字時難免有錯,請您務必包涵。有任何問題,都歡迎直接跟本次負責連署行政工作的台灣地球日/台灣環境資訊協會聯繫,email:service@e-info.org.tw 或電話02-29332233都可,我們會立即修正及回覆。

116 臺灣 臺北市文山區萬隆街38號


《 Elan Trotman – Lovely Day (04:40) 》

《 Elan Trotman – Lovely Day (04:40) 》

0.6公分小翅蛾 凸顯浸水營霧林帶珍貴環境


0.6公分小翅蛾 凸顯浸水營霧林帶珍貴環境

環境資訊中心特約記者 廖靜蕙報導











※ 這項研究出自屏東林管處委託執行的「浸水營野生動物重要棲息環境昆蟲多樣性與植群之關係研究計畫」。






《 Elan Trotman – Love And Sax (04:17) 》

《 Elan Trotman – Love And Sax (04:17) 》

A seachange needed in fisheries to give dolphins, whales and porpoises a chance


A seachange needed in fisheries to give dolphins, whales and porpoises a chance

Posted on 21 May 2018

Dolphins, whales and porpoises (cetaceans) are fascinating animals that continue to capture the imagination of humans as evidenced by the increasing number of whale watchers taking to the seas in search of a glimpse of these majestic creatures. They are amongst the most intelligent animals on our planet and play a critical role in maintaining marine ecosystem health and therefore human health.  Yet, a dolphin, porpoise or whale is accidentally killed in fishing operations somewhere in the world about every two minutes.

Today as the world marks the International Day for Biological Diversity, a report launched by WWF in collaboration with the Convention on Migratory Species, reveals the steep challenges scientists and policy makers are grappling with as they struggle to reduce bycatch in fishing gear the world over, to guarantee the survival of cetaceans and other endangered marine life. It further highlights the need to step up public pressure for enhanced management measures by the fishing industry to protect cetaceans for generations to come.

Cetaceans have a strong influence on their associated ecosystems and their removal in large numbers is likely to have catastrophic knock-on effects on the ecosystems in which they occur. As large predators, cetaceans are ecologically significant since they store and move nutrients (carbon and nitrogen especially) and energy within and between ecosystems. Each year, over 300,000 cetaceans are entangled and drown in harmful fishing gear such as gillnets. In Peru alone, 15,000 to 20,000 dolphins and porpoises die every year as a result of being trapped in fishing gear.

According to the report, the most promising solutions are fisheries-based and include the development of alternative gear to replace current fishing methods such as gillnets and the establishment of effectively managed marine protected areas and time-area closures. However, the case studies presented in this report highlight only a few examples where successful mitigation strategies have been effectively implemented. This challenge is further compounded by the dearth of data globally on fisheries, cetacean populations and their depletion rates as well as the overall impact of fishing on individual populations.

On the positive side, countries like the US are now taking a strong stand to bring an end to cetacean bycatch. New US regulations under the Marine Mammal Protection Act (MMPA) require any country exporting fish to the US to have marine mammal protections equivalent to those in the US— particularly measures against bycatch. Because the US is one of the world’s largest seafood import markets, the new rule could positively influence fishing standards in major exporting countries including Canada, Chile, China, Japan, and Mexico (see “Investigations into Cetacean Bycatch Reduction Measures of Countries Exporting Seafood to the US”).

With clear and present dangers growing for cetaceans worldwide, government and industry leaders must abandon unsustainable fishing practices, in favour of bold, effective action and scaling solutions that reduce bycatch.   This will determine how each future International Day for Biological Diversity, and every other day, can change from being a steady march of the decline of dolphins, porpoises and whales, to a genuine marker of progress.

– END –


Margaret Kinnaird, Wildlife Practice Leader, WWF:
“This report acknowledges that there are few existing methods and technologies with the potential to significantly reduce the huge numbers of cetaceans caught and killed in fishing operations the world over. ​It however lays the groundwork​ for  scaling up tested solutions and reiterates the urgency to spark technical and social innovations to dramatically reduce mortality, working alongside fishing communities. We hope this report helps to draw stronger political attention to this vital issue which has widespread implications for the planet’s biological diversity. We have no time to lose.”

Bradnee Chambers, Executive Secretary, CMS:
“Bycatch remains the number one threat to many species of whale, dolphin and porpoise, and the deaths of such animals are a tragedy both for conservation and welfare reasons. Governments have long recognized this, and have committed themselves to taking measures to minimize incidental mortality. We are pleased to present this publication in partnership with WWF. It shows how civil society and the Convention can work together to support policy-makers and industry in reducing the risk of cetacean bycatch and entanglements.”


WWF and CMS commit to assisting fishers and governments around the world in addressing bycatch by:

  • Collaborating with fishers, gear specialists, technical experts, funding bodies, and managers to foster the development, implementation and scaling of alternative sustainable gears and practices that reduces impacts on threatened species such as cetaceans..
  • Sharing lessons learnt and available information on mitigation measures with authorities and regional governance bodies to develop guidelines to reduce bycatch of endangered species through alternative fishing gear or changes in fishing practices.


每2分鐘有1隻鯨豚因捕魚枉死 WWF提解決方案


每2分鐘有1隻鯨豚因捕魚枉死 WWF提解決方案

環境資訊中心綜合外電;姜唯 編譯;林大利 審校


世界自然基金會(WWF)與《遷徙物種公約》(Convention on Migratory Species)22日共同發表報告揭露,科學家和政策制定者在減少全球混獲、保護鯨豚和其他瀕危海洋生物方面遭遇巨大挑戰。報告進一步強調,需要訴諸輿論壓力,加強漁業管理措施,以保護往後世世代代的鯨豚。

飛旋海豚(Stenella longirostris),攝於斯里蘭卡Kalpitiya。攝影:Richard Barret;圖片來源:WWF
飛旋海豚(Stenella longirostris),攝於斯里蘭卡Kalpitiya。攝影:Richard Barret;圖片來源:WWF













《 Elan Trotman – Funkalypso (07:37) 》

《 Elan Trotman – Funkalypso (07:37) 》




















而營養生長期階段,秧苗剛種下去時的成活期、生長期則不需要太多水,灌溉水高度約3公分即可;甚至到了最高分櫱期末期,必須一滴水也不給,也就是俗稱的晒田。因應這樣的特性,法國神父兼農藝家亨利 ̇德 ̇盧蘭尼(HenrideLaulani)在1980年代初期,逐步建立水稻強化栽培系統的操作模式,對水稻不同生長期給予不同水位、肥培控制,並於1990年在馬達加斯加成立了非政府組織ATS協會(AssociationTefySaina,馬拉加斯語釋義為toimprovethemind)進行推廣。




















※本文擷取自《豐年雜誌》2018年5月號封面故事。若想詳閱全文,請參考《豐年雜誌》電子書平台:udn讀書吧TAAZE 讀冊生活HyReadZinio華藝線上圖書館



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