What You Need to Know About Your Thoracic Spine


What You Need to Know About Your Thoracic Spine

Here’s how to strengthen and gain mobility in your upper back
Anatomy_VRSCHIKASANA Scorpion-Pose-variation

Got back pain? You’re in good company: About 80 percent of Americans experience back problems at some point. Most people attribute back pain to their low backs(lumbar spine) or necks (cervical spine), but oftentimes issues in the thoracic spine—the upper back—are actually to blame. 

Although the thoracic spine doesn’t get much attention, it’s literally the backbone for your lungs and heart, surrounded by your rib cage, which protects these vital organs. Of the spine’s 70 joints, 50 percent are in the thoracic spine. If you factor in the additional 20 specialty joints (called the costotransverse joints) that help your ribs articulate and move, you’ll quickly understand that your thoracic spine is a workhorse responsible for two-thirds of the movement in your torso—so the odds of something going awry are high. 

Despite the thoracic spine’s potential for movement, the unique design of your upper back and rib cage does not allow for as much movement as you may think. This is to protect your lungs and heart: excess motion here could impact these key organs. What’s more, the vertebrae of the thoracic spine interlock with one another and act as a hard stop during back bends—again, to defend your internal organs.

These movement-inhibiting mechanisms are important. However, if you lack the proper amount of mobility in your thoracic spine, then the most mobile junction of your spine—T12/L1, the lowest point of the thoracic spine and the highest part of the lumbar spine—may become hypermobile to make up for it (particularly in backbends). Lack of thoracic spine mobility can also create an excessively mobile cervical spine. 

To help keep your cervical spine and lumbar spine pain free, you’ll want to move the thoracic spine in smart, safe ways to maintain strength and mobility and prevent it from recruiting extra help. Here’s what you need to know.

See also A Yoga Sequence to Target Sources of Back Pain

The Thoracic Spine/Breath Connection

The hallmark of a healthy spine is that it can access all its inherent ranges of motion. Once you start leaving a motion out, the joints and tissues stiffen—and in the case of the upper back, this can translate into breathing issues. An excessively immobile thoracic spine can lead to a stiff rib cage, which can then restrict the capacity of your diaphragm and lungs. Because breath control gives us access to our nervous system and emotional centers, the interplay between the upper back and breath are critical for permitting relaxation, well-being, emotional attunement, and whole-body health.

A Yogic Self-Test for Range of Motion

Uddiyana Bandha (Upward Abdominal Lock) This challenges your thoracic spine and rib cage to use their full ranges of motion at the costovertebral joints. The motion takes the ribs to their most elevated state, causing the diaphragm to stretch laterally.


How to Stand with your feet slightly apart, eyes open. Inhale deeply through your nose, then exhale quickly and forcibly through your nose. Fully contract your abdominal muscles, pushing as much air as possible out of your lungs; then relax your abdominals. Perform what’s called a mock inhalation by expanding your rib cage as if you were inhaling, but don’t actually do so. This pulls the abdominal muscles up into the rib cage and creates a concave shape resembling an umbrella within the rib cage. Come into Jalandhara Bandha (Chin Lock). Hold for 5–15 seconds, then slowly let your belly descend, inhaling normally. Note: Perform this only on an empty stomach and only after an exhalation. If you’re pregnant, it’s OK to practice Uddiyana Bandha if you did so regularly before your pregnancy.

See also Work Your Core in Any Pose

Body of Knowledge: Anatomy of the Thoracic Spine

There are multiple muscles in your thoracic spine region, most of which also run through your cervical spine or lumbar spine regions (or both). Here, get to know the deeper muscles that attach to your thoracic spine, as well as those that share a soft-tissue relationship with the thoracic spine and rib cage.

November Anatomy


As a group, these muscles connect different portions of each vertebra to adjacent or semi-adjacent vertebrae.

• Rotatores

• Multifidus

• Semispinalis

Erector spinae muscles

As a group, these muscles provide postural support for your trunk and facilitate multiple motions of your torso.

• Spinalis thoracis

• Longissimus thoracis

• Iliocostalis

Serratus posterior superior

This muscle connects your upper three thoracic vertebrae to ribs 2–5. It helps elevate your ribs when you inhale.

Respiratory diaphragm

This muscle attaches to the inside of your lower six ribs; you may notice it when it’s spasming with the hiccups.


These muscles are situated between each rib. They stabilize your rib cage and assist in breathing.

Levatores costarum

These muscles connect the transverse processes of each thoracic vertebra to the rib below and help you inhale.

See also Poses by Anatomy

A Vertebra, Dissected

SPINOUS PROCESS These are bony projections off 
the back of each vertebra. Alongside each spinous process is an arch-like structure called the lamina, which provides 
a major point of attachment for your spine’s muscles 
and ligaments.

INTERVERTEBRAL DISCS These are the spine’s shock absorbers. Each disc forms a fibrocartilaginous joint (a symphysis) to allow slight movement of 
vertebrae and hold adjacent vertebrae together.

TRANSVERSE PROCESS These bony projections off each side of each vertebra are the attachment sites for your spine’s muscles and ligaments.

VERTEBRAL BODY This thick oval segment of bone forms the front of each vertebra. A protective layer of 
compact bone encircles a cavity of spongey bone tissue.

See also Poses for Your Spine

4 Poses to Increase Thoracic Spine Mobility

Take your spine through its five different motions—spinal flexion, spinal extension, lateral flexion and extension, and spinal rotation—with these poses.

About Our Pros

Writer Jill Miller is the creator of Yoga Tune Up and The Roll Model Method, and author of The Roll Model: A Step-by-Step Guide to Erase Pain, Improve Mobility, and Live Better in Your Body. She has presented case studies at the Fascia Research Congress and the International Association of Yoga Therapists Symposium on Yoga Therapy and Research, and she teaches at yoga conferences worldwide. Learn more at yogatuneup.com. 

Model Amy Ippoliti is a yoga teacher and faculty member at 1440 Multiversity, Omega Institute, Esalen Institute, and the Kripalu Center.






人氣指數: 366



南韓「親信干政」案發生將屆滿週年,朴槿惠前總統至今仍堅信自己無罪,而是遭人陷害與報復 (截圖自JTBC電視台)干政案主人公崔順實,今年中在參與法庭審理時,坐在朴槿惠前總統旁邊,兩人卻毫無交集,崔順實雙眼緊閉 (截圖自JTBC電視台)







朴前總統的辯護律師柳容夏,宣稱延押等同被定罪,為表達抗議而宣布律師團總辭 (截圖自YTN電視台)






涉及政變與貪汙的全斗煥與盧泰愚兩任南韓前總統,過去也出現過「杯葛審判」的行徑,卻未能獲輿論支持 (《東亞日報》1996年8月27日頭版)






干政案中,涉入不法捐款給崔順實的三星集團副會長李在鎔,1審被判處5年徒刑 (截圖自SBS電視台)


7 Things To Know About Katonah Yoga


7 Things To Know About Katonah Yoga

Don’t know Katonah? Meet the upstate New York yoga style, incorporating Taoist principles, Chinese medicine, and sacred geometry, that’s trending all the way to LA.
7 Things To Know About Katonah Yoga, down dog

Don’t know Katonah? Meet the yoga style homegrown in upstate New York that’s trending all the way to LA. Want to try it? Join Meredith Cameron for a free Katonah-influenced practice at YJ LIVE San Francisco this weekend.

If you tend to flow through yoga poses so fast that you don’t get time to settle into them or hold them for so long that you are simply waiting for it to be over, you’re not likely in a Katonah room. Katonah Yoga, developed over the last 30 years by Nevine Michaan in Katonah, New York, is an approach incorporating Taoist principles, Chinese medicine, and sacred geometry. The style is growing in popularity, thanks to a handful of teachers in New York including Elena Brower, Abbie Galvin, and David Regelin, Love Yoga Space in Los Angeles, and a few others in between. Discover a few of the many layers of this yoga style that can entirely transform your perspective, practice, and life, keeping in mind that you really must experience this method firsthand to understand.

1. It’s more workshop than flow.

Katonah Yoga teaches poses workshop-style with plenty of props and adjustments, teaching practitioners to fit each posture to their own particular body frame. Katonah says the body is meant to “fit” from top to bottom and right to left. For example, your knee fits into your armpit in a lunge, and when it does, you get stability. These new forms of familiar poses can shed light on your habits, offering fresh perspective and insight. Through Katonah, practitioners begin to ask: How do you get out of your own way? How do you get over yourself?

2. Muscles aren’t the focus.

Katonah Yoga teaches you to work smarter, not harder. In fact, muscles aren’t mentioned. For example, when a teacher in another style might ask you to engage your core in Plank, a Katonah teacher would instead ask you to move your bones and organs in two directions at once (heels backward and lungs forward). In this style, stability is created through the alignment and angles of the bones and joints. Think of a building, its strength comes from its structure (or bones) not from the cement (which Katonah compares to muscle). And according to Chinese Medicine energy moves through organs, bones, and joints, as opposed to muscles, which are too dense. So a well-aligned Katonah pose allows energy currents to move through you, making asana feel effortless. Katonah also teaches that when you use your bones as a boundary, you can only go so far, making you less likely to injure yourself, overstretch, or overtwist.

See alsoNew Year, New Yoga: Which Yoga Hybrid Is Right For You?

3. Organs are what’s important.

In Western medicine, we are taught about the function of the organ. In Eastern medicine, we are taught about the relationship between the organs. All of the slumping, overworking, and over-muscling in our daily lives, doesn’t leave space for our organs to work at their highest capacity. Organs will work, no matter what—in a snail shell or in a nice spacious body—but Katonah’s perspective is if your yoga practice can help optimize them, why not use it that way?

4. It has its own alignment methods.

Katonah alignment not only focuses on the bones and organs but on the space between them through the principle of “cross-referencing.” For example, imagine trying to find the same distance from your right shoulder to your left hip and your left shoulder to your right hip—giving your organs maximum space and giving your bones a solid and stable shape. Like a the crossbars of the Eiffel Tower, the relationship between two body parts can create stability in a pose.

5. Get ready to revisit your geometry.

Katonah Yoga focuses on creating stable angles in the bones: 90 degrees is considered the most stable angle; 60 and 45 are derivatives and therefore are also stable. For example, a Katonah Down Dog features 60-degree angles in the ankles, hips, and wrists.

6. It’s the other Taoist yoga.

Many Western Yogis are familiar with Yin Yoga and its roots in Taoism. Katonah incorporates three main Taoist principles into the practice. First, the Taoist concept of yin and yang. Second, Taoism says “nature reveals its intelligence through pattern, and Katonah teaches that our bodies, as part of the natural world, are no different. Third,Taoism says “Pattern repeats.” Katonah teaches that through repetition, we can manipulate the patterns that don’t serve us by cultivating new ones. Katonah teacher Abbie Galvin compares the practice to a wave hitting a rock over and over and eventually changing the nature of the rock.

7. Shifting out of autopilot is the goal.

Katonah Yoga uses the poses to help each student move from what it calls their “first nature”—one’s unconscious habitual patterns that they came into this world with and may not be serving them—to their “second nature,” defined as the functional habits learned (reading, getting dressed, manners, etc) that become effortless. Turning off autopilot allows you to act consciously. Katonah Yoga isn’t always liked initially because it’s unfamiliar. It doesn’t let us be ourselves on the mat. But we come to the mat to transform, not to do what we are already good at. We practice for information that is both new and that will take us somewhere.

See alsoNew Year, New Yoga: 5 Reasons to Shake Up Your Practice in 2017

About Our Expert
Learning to transmute previously held self-limiting beliefs, Meredith Cameron supports an inspired space for students to dig deeper, cultivate connection, and source consistent inspiration. An advocate for living a feel-good life, Meredith is influenced by: her teachers, Abbie Galvin and Shannon Paige, global travels, and her daily interactions with others. All of this infuses freedom into her teachings and allows students to feel their own sense of empowerment. Meredith Cameron has created Yoga Stability,a style based on Katonah concepts, infused with her vinyasa, ashtanga and restorative teachings. Learn more at mcameronyoga.com



在規則中,並未限制選舉人在海報上只能放什麼照片,所以一位在埼玉縣深谷市想要競選市議員的大叔,便戴上乳牛的頭套、並且以「牛奶老爹(ミルクおやじ)」為名,投入選舉活動名字(是的,可以用綽號來競選),雖然要吸引人目光的意圖明顯,但他其實是一位熱愛牛與牛奶的在地酪農,所以戴上乳牛頭套、取名「牛奶老爹」似也是有跡可循,表面看似不太「正統」,但他私底下卻有在深耕地方,最後仍是順利當選,還連任兩屆,目前仍為現任市議員,不過,在議會中的名字則改為戶籍上的村川德浩,網站上的市議員名冊 (link is external)裡,雖然無法戴上象徵初心的乳牛頭套,但還是在領帶上小「叛逆」了一下,使用了乳牛花紋。


人氣指數: 1103



根據日本公職選舉法規定,為了候選人們公平起見,選舉的文宣宣傳品如海報、傳單、看板等,都有一定的規格限制,甚至連張貼的數量、地點、時間都有規定,可說「平等」先從宣傳品做起。以海報來說,一般為42cm×30cm的A3用紙大小,不超過此範圍之內,要做成圓形、菱形、三角形都可以,若為國政選舉的話,重要性大可容許的尺寸也擴大一些,改為42cm × 40cm與85cm × 60cm。至於張貼海報的位置,則僅能在特定設立好的路邊海報牆上,不能隨意鋪天蓋地貼於其他公共場所或是戶外,張貼時間則是在議員任期結束日前6個月/解散日隔日開始至選舉日。若違反以上任何規定,都有可能影響到下一次選舉時的宣傳權利。

雖說競選海報的規格、張貼規矩等客觀條件有許多限制,海報本身的內容則是任其「自由」表現,即使大家心中大概都有一把尺,但也常常會有候選人突發奇想,把這份自由延伸再延伸。在規則中,並未限制選舉人在海報上只能放什麼照片,所以一位在埼玉縣深谷市想要競選市議員的大叔,便戴上乳牛的頭套、並且以「牛奶老爹(ミルクおやじ)」為名,投入選舉活動名字(是的,可以用綽號來競選),雖然要吸引人目光的意圖明顯,但他其實是一位熱愛牛與牛奶的在地酪農,所以戴上乳牛頭套、取名「牛奶老爹」似也是有跡可循,表面看似不太「正統」,但他私底下卻有在深耕地方,最後仍是順利當選,還連任兩屆,目前仍為現任市議員,不過,在議會中的名字則改為戶籍上的村川德浩,網站上的市議員名冊(link is external)裡,雖然無法戴上象徵初心的乳牛頭套,但還是在領帶上小「叛逆」了一下,使用了乳牛花紋。








而日本女子偶像團體AKB48和姐妹團們,每年6月都會舉行一場「總選舉」,粉絲透過買單曲、參加會員等途徑獲得投票機會,就能將票投給自己喜歡的成員,經由這項人氣投票的排名,登上冠軍寶座的人,將可以在下一張單曲站在center之位,其他排名優異的成員,便能在之後的作品與音樂節目中獲得較好的位置與露出機會。偶像的世界中,知名度與露出度亦是關鍵,所以在總選舉期間,女孩們也透過遞交報名表、錄製簡單的「政見」發表等仿照實際選舉流程,以拉高選舉熱度,也會發表自己的宣傳海報(link is external)。雖然海報大多都很「惡搞」,卻因為海報的配置與氛圍,讓人一看就知道是在模仿選舉海報風格。




Yoga Anatomy: Learn How to Stretch + Strengthen the Psoas


Yoga Anatomy: Learn How to Stretch + Strengthen the Psoas

You can learn to consciously utilize muscles, like the psoas, that tend to do their own thing, and when you do, it can transform your yoga practice.

You can learn to consciously utilize muscles, like the psoas, that tend to do their own thing, and when you do, it can transform your yoga practice.

The human body is somewhat of a mad scientist. Case in point: the way our muscles work. Some muscles are easy to consciously access, meaning they take direction from us. For example, you can intentionally spread your toes in Tadasana (Mountain Pose). But other muscles work more autonomously, with no apparent direction from the conscious mind—like the muscles working in the background to maintain your posture. These muscles are more difficult to access intentionally because their function involves tasks we have long since relegated to the unconscious mind.

Meet Your Psoas

One such muscle that works mostly in the background (or unconsciously) is the psoas, a core muscle that’s part of the all-important hip flexors and that helps to stabilize the spine. Why does such a big, important muscle have such minor representation in the motor cortex of the brain? It’s all about energy efficiency: We use our psoas to sit down, stand up, and move from lying down to seated; we use it to walk, run, climb, and twist our torso. From a very early age, we use the psoas so much that the brain reassigns it to the level of “background function,” where movement occurs without conscious thought.

From my experience, few people are able to engage their psoas voluntarily (like when you contract your biceps to “make a muscle”). This may be because its actions become habitual during infancy. Yet here’s the good news: You can learn to consciously utilize muscles that tend to do their own thing, and when you do, it can transform your yoga practice. Take Utthita Trikonasana (Extended Triangle Pose) to the right side, for example. When flexing to the right, you could simply use gravity to move your torso over your leg. However, learning to “turn on” your psoas to consciously flex your trunk provides muscular stabilization for your spine, pelvis, and hip that ultimately helps you find the fullest expression of the pose.

See also Prenatal Yoga: 5 Psoas-Releasing Poses to Relieve Low Back Pain

Anatomy of the Psoas

To start to awaken your psoas, it helps to know where it is in the body. This muscle originates from the twelfth thoracic vertebra (T12) and the lumbar vertebrae (L1 through L4, with a deep layer originating from L1 through L5), and it runs along either side of the spine, behind the stomach, intestines, and female reproductive organs. From the spine, the psoas continues forward and down, crossing over the front of your sacroiliac joint and joining with the iliacus muscle (which originates on the inside of the pelvis, or the ilium). The psoas and iliacus work together so closely that they’re often referred to as one: the iliopsoas. The iliopsoas then runs over the brim of the pelvis to insert into the lesser trochanter, a knoblike structure on the upper inside of the femur (thighbone).

It’s because the psoas crosses multiple joints that it’s able to move the body in so many ways. For starters, the psoas acts to flex the hip: Contracting the psoas either bends the trunk forward or draws the knee up. If you contract your psoas on one side, it laterally flexes the trunk, as in Extended Triangle Pose. Contract the psoas on both sides, and you’ll be able to tilt the pelvis forward, bringing the thigh and the torso toward each other, as in Paschimottanasana (Seated Forward Bend).

See alsoSadie Nardini’s 5-Minute Psoas Power Flow

Learn to Access Your Psoas

The process of awakening your psoas begins with learning how to access it at will. You can use certain cues within your yoga poses to do this, even if you’ve never intentionally activated this muscle. Interestingly, what I’ve found with my students and in my own practice is that shortly after you start to engage the psoas intentionally in certain yoga asanas, you will find that the brain starts to engage it unconsciously, even in other poses. It’s as if the brain is saying, “OK, so now we’re using the psoas in yoga poses,” and starts to anticipate using this muscle. I call this “body clairvoyance,” meaning that the unconscious mind sees clearly what to do and then does it automatically. So essentially, by awakening your psoas, you’re trying to learn how to more readily access the muscle’s unconscious actions, ultimately creating the ability to consciously—voluntarily—engage it.

As with any muscle, you want to be able to balance contracting and stretching the psoas. This helps keep the psoas in balance, which goes a long way toward stabilizing the spine and pelvis and preventing lower-back and pelvic pain. The following poses help to awaken the psoas, activating different parts of the muscle so that it’s ultimately easier for the brain to fire it up.

Try them now:3 Poses to Awaken Your Psoas

About Our Writer
Teacher Ray Long, MD, is an orthopedic surgeon in Detroit and the founder of Bandha Yoga, a website and book series dedicated to the anatomy and biomechanics of yoga.





人氣指數: 288






每當看到這些弱勢家庭,甘惠忠就想起自己的妹妹,妹妹出生就被診斷為唐氏症(Down syndrome)。即便是在那時的美國,特殊教育資源依舊不足。甘惠忠的媽媽想讓妹妹接受特殊教育,前頭卻有300多位孩童排隊等待入學。他的媽媽為了照顧妹妹費盡心思,因此,他更了解遲緩兒家庭的心情。

















5 Common Myths About Athletes’ Tight Hips


5 Common Myths About Athletes’ Tight Hips

Athletes (and non-athletes) tend to have a lot of misconceptions about the hips. Here, the anatomy and function of the joint demystified.
yj friday, head to knee pose, janu sirsasana

Athletes (and non-athletes) tend to have a lot of misconceptions about the hips. Here, the anatomy and function of the joint demystified.

As a yoga teacher, specializing in working with athletes (specifically, Crossfit athletes and weightlifters), I spend a fair amount of time not only helping my students deal with a host of sport-specific hip issues, but also clarifying common misconceptions about the function of the hip joint. I recently had the privilege of attending Tiffany Cruikshank’s Master Series For Teachers workshop at Yoga Journal LIVE!, which provided a wealth of knowledge on the workings of the hip joint, and greatly enhanced my understanding of its biomechanics. So, what’s the key to achieving stable hips, an efficient stride, and a safe, controlled squat? So glad you asked! Here are some pointers to help demystify the anatomy of the hip joint and its surrounding muscles.

See also Anatomy 101: Understand Your Hips to Build Stability

Myth 1: Tight hips are “bad.”

Compared with the average yogi, many athletes are incredibly tight in their hips. This is not a bad thing! These joints are primarily built to provide stability, and all athletes need significant stiffness in this area to prevent an inefficient side-to-side tilt in the gait, maintain proper alignment, and support the legs. Runners, for example, rely on a combination of tension in the hips and mobility in the legs to move them forward in an economical manner. Stable hips help avoid superfluous strain on the knee joint, which is much more vulnerable to overuse injuries when it doesn’t get the support it needs from the hip.

Also see Hip Flexor Anatomy 101: Counterposes for Sit-Asana

Myth 2: I really need to work on opening my hips!

Well…yes and no. While the hip joint’s main role is stabilization, it’s essential for athletes of all kinds to maintain a healthy range of motion, too. Weightlifters with very tight hips are unable to get into a nice, deep squat, and a runner with excessively tense hips will end up with a shorter stride, and gradually dwindling pace. As with everything, moderation is key: We want to strike a balance between strength and flexibility that is appropriate for our chosen sport and that allows for safe and efficient patterns of movement.

EXPLORE Yoga for Your Sport

Myth 3: Strong butt = stable hips.

The average person, when referring to their “butt” or their “glutes,” is usually talking about the meaty part of their booty, or the gluteus maximus. This large and powerful muscle plays an important role in moving the hip—it both extends and externally rotates it. However, to build stability in the hip, we must look to the gluteus medius, a thick fan-shaped muscle that covers the outside of the hip, connecting the outer, top edge of the pelvis (iliac crest) to the top of the thighbone (femur).This is the muscle we need to strengthen for sturdy, balanced hips. In a lunge position, firmly pinning the hip of your front leg toward the midline of the body. Engaging the gluteus medius integrates the head of the femur snugly into the hip socket and stabilizes the joint; conversely, weakness in the muscle results in the hip popping or sagging out to the side. Hence, your yoga teacher’s cue, “hug your outer hips in.”

See also Glute Anatomy to Improve Your Yoga Practice

Myth 4: Tight hips cause all the problems.

Many athletes—weightlifters, runners, and cyclists in particular—have a tendency to be quad-dominant, from frequent and repetitive movement in the sagittal plane. Consider the incredible number of times a runner’s hip flexes to bring the leg forward and up, then extends to swing the leg back. If there is a discrepancy in strength between the quads and glutes, it will increase with repetition of that movement. And when the gluteus medius is slacking on its duties, the quads are forced to take on the task of stabilizing the hip. This is not only highly inefficient, but over time can pull the pelvis out of alignment, strain the hamstrings, irritate the IT band, and lead to a variety of performance-ruining issues in the lower back and knees.

Also see Everyday Yoga for Athletes: Post-Workout Restorative Hip Openers

yj friday, figure four floor pose

Myth 5: Tight hips are strong hips.

A muscle can become tight due to overuse and repeated contraction (like runners’ quadriceps), but on the opposite end of the spectrum, a muscle can also become tight from being under-utilized and weak. Sitting at a desk all day, in passive hip flexion, can eventually diminish both strength and length in hip flexors. The body adapts to the stimulus (or lack thereof), and the hip flexors shorten and weaken. Similarly, the gluteus medius can also be tight, yet weak, thus triggering a whole host of problems from the resulting lack of hip stability. Gluteus medius weakness is the underlying cause of many an overuse injury in runners. The cruel irony is that since symptoms present themselves elsewhere in the body—usually in the IT band, knee, or lower back—the problem can be difficult for the casual athlete to pinpoint. This alone should be motivation enough for runners, triathletes, and weightlifters to maintain good tone in their gluteus medius muscles. Your body will thank you by keeping you active, mobile, and pain-free for years to come!

NEXT 4 Ways to Build Stable Hips

Jenni Tarma is a Los Angeles–based yoga teacher, runner and Crossfitter. She really, really likes to move, loves teaching yoga to Crossfit athletes, as well as leading traditional vinyasa-based classes. She’s currently studying with Sage Rountree to complete her Yoga For Athletes certification. Find her on Instagram: @jennitarma and www.jennitarma.com.

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位於荷蘭南部靠近比利時邊境Goes(胡斯)車站附近工業區的COVRA,全名為The Central Organisation for Radioactive Waste,是荷蘭境內唯一一間處理核廢料的非營利性民營公司,並受荷蘭核能法規範,核廢料僅能運到此處理;COVRA占地20公頃,貯存荷蘭自1981年以來原擬海拋、後來因倫敦公約禁止海拋的核廢料。




人氣指數: 90




位於荷蘭南部靠近比利時邊境Goes(胡斯)車站附近工業區的COVRA,全名為The Central Organisation for Radioactive Waste,是荷蘭境內唯一一間處理核廢料的非營利性民營公司,並受荷蘭核能法規範,核廢料僅能運到此處理;COVRA占地20公頃,貯存荷蘭自1981年以來原擬海拋、後來因倫敦公約禁止海拋的核廢料。










The Anatomy of Fascia—& What It Can Tell Us About How to Practice



The Anatomy of Fascia—& What It Can Tell Us About How to Practice

Senior Yoga Medicine teacher Rachel Land breaks down the anatomy of fascia and four effective ways to keep it fit through yoga practice.

You’ve heard the most sure-fire approach to fitness is to “keep the body guessing,” but what if we said the same was true about flexibility? We know that fascial fitness is created in response to stress. And research, led by Robert Schleip, Ph.D., at the Fascia Research Project in Germany, suggests that fit, resilient fascia results from stressing our tissues in varied ways—stretching, compressing, and twisting them in multiple directions, at varying speeds, and under different loads. Looking more closely at myofascial tissue, we can start to understand why.

See also Fascia: The Flexibility Factor You’re Probably Missing on the Mat

Within our muscles are spindles that measure changes in muscle length, and each of these spindles has about 10 sensory receptors in the surrounding fascia. There are four different types of these myofascial mechanoreceptors, which measure mechanical load on our muscles and fascia and each respond to different types of stress. Let’s breakdown and how we can target each of them on the mat.

4 Ways to Work Fascia in Yoga Practice

How much of each type of stress we need depends on our habits, lifestyle, job, and natural body type; some of us are naturally stiffer in our tissue consistency and need more melting, while others are more supple and need more holding. The key piece of information to take away from this is that we all benefit from varying how we challenge our fascia, rather than just sticking with the same postures or sequences over and over again. Variety really is the key to creating and maintaining fit and healthy fascia.

See also The Anatomy of Safe, Effective Stretching

For more information on using Myofascial Release in your practice or with your students, check out Yoga Medicine’s extensive Myofascial Release trainingin Costa Rica Oct 28–Nov 4th at Blue Spirit Yoga Retreat (one of Yoga Journal’s top-ranked yoga retreats).

About Our Expert

Rachel Land works internationally as a Yoga Medicine teaching assistant, and for the rest of the year teaches vinyasa, yin, and one-on-one yoga sessions in Queenstown, New Zealand. Rachel’s interest in anatomy led her to a 500-hour teacher training with Tiffany Cruikshank and Yoga Medicine. She is currently working toward her 1,000-hour certification.







人氣指數: 27

澳洲政府網安中心(Australian Cyber Security Center)近日公佈今年(2017)的網路安全威脅報告,針對澳洲四大被攻擊目標,包含政府、企業、家庭與個人、網際網路與通訊服務商做出網路安全威脅樣態、數量、統計與分析。提出網路犯罪對澳洲的國家安全與經濟繁榮所帶來的影響與潛在風險,對於特殊且經常遭遇攻擊的行業,提出專業的建議來讓該行業的決策階層知所防範。由於網路犯罪的特性,高報酬與低逮捕率,每一次的成功犯罪都會引發未來更多與更進一步的犯罪活動。








A Yoga Sequence to Train Your Brain to Relax


A Yoga Sequence to Train Your Brain to Relax

Chronic stress 
and anxiety 
signal the brain to wreak havoc on your body. The secret to hitting reset? Yoga.
Kapha, field, flowers, meditation

To prep for our upcoming Yoga for Stress and Anxiety online course, we’re giving you weekly doses of tranquil asana, pranayama, meditation, and yoga nidra. Don’t miss our six-week course that’ll make a lasting change in the way you work, love, and live. Enroll now and be the first to know when it launches.

Twice a week, yoga teacher Amy Lawson drives through the gates of Walden Behavioral Care clinic for disordered eating in South Windsor, Connecticut, clears the tables and chairs from a conference room, and leads small classes of recovering patients through a gentle hour-long practice. With rare exception, all of her students—female or male, young or old, and from different ethnic and socioeconomic backgrounds—are moody, withdrawn, and showing classic signs of stress and anxiety. They are restless, their hearts pounding, bodies tense, and breathing quick and shallow. “They fidget,” says Lawson. “They are stressed out about being observed and judged.”
Americans are no strangers to angst—in fact, nearly 40 million have been diagnosed with anxiety disorders. And while not all of us suffer the intense level of stress and anxiety that many of Lawson’s students do, we’re not immune to the symptoms. For instance, nearly 75 percent of respondents in a 2014 American Psychological Association Stress in America survey reported stress-related symptoms, such as nervousness and irritability, because of money. Stress and anxiety aren’t necessarily bad things, explains Nancy Molitor, PhD, an Illinois-based psychologist and an assistant professor of clinical psychiatry and behavioral science at Northwestern University’s Feinberg School of Medicine, but when they persist for weeks on end they can lead to increased heart rate and blood pressure, muscle tension, lingering restlessness, insomnia, panic, and depression. And over longer periods of time, stress and anxiety have been linked with inflammation, which researchers correlate with migraines, cardiac issues, and even cancer.

Though they have some distinct differences, both stress and anxiety represent varying degrees of nervous-system imblance, explains Robin Gilmartin, a licensed clinical social worker who specializes in anxiety and post-traumatic stress disorder. (Gilmartin is also a student and teacher of Mindful Yoga Therapy [MYT]—a version of which Lawson teaches.) Stress is defined as a reaction to a life event that disturbs a person’s physical and mental equilibrium: Someone who is stressed out might become edgy or overwhelmed by sitting in traffic or thinking about their workload. Anxiety, also part of everyday life, is not necessarily event driven, says Molitor, who specializes in anxiety disorders: “You might wake up and just feel ‘off’ or uncertain,” she says.

The catalyst for both stress and anxiety is a primal, hardwired neurological response to a potential threat. When something presents a challenge, whether it’s an event, memory, or a general sense of shouldering the weight of the world, your sympathetic nervous system—the nerves that control your “fight or flight” response—sends signals to your brain to flood your body with stress hormones like adrenaline and cortisol. These shorten your breath, fire your muscles, sharpen your focus, and jolt you into action. That’s normal, and helpful if you, say, happen to come across a mountain lion on a remote trail, or are a sprinter at the starting blocks. But when you remain in a heightened stress state—for example, when you have to take care of a sick loved one for months or years—the potential health consequences start to add up.

So how do you regain balance? A growing body of research shows that practicing mindfulness and breathing more slowly can tame sympathetic activity and balance the nervous system. “When you take a deep breath, you tell the body to relax,” explains Erin Byron, co-author of Yoga Therapy for Stress and Anxiety and an Ontario, Canada–based psychotherapist and yoga and meditation teacher. Slow, mindful breaths activate the parasympathetic nervous system—the sympathetic nervous system’s counterpart. When the breath slows, the parasympathetic nervous system in turn slows the heart and sends a relaxing message to the nerves, inspiring a “rest and digest” response, explains Byron. Several yogic tools encourage us to slow our breathing and stay present, including gentle asanameditation; some pranayama (breathwork); and rest in the form of Savasana (Corpse Pose) and yoga nidra, or “yogic sleep.”

See alsoThe Science of Breathing

MYT teacher Lawson combines many of these tools as she tries to give the students at Walden Behavioral Care a soothing experience. She takes them through a centering practice that helps them become aware of their hurried breath, then slowly moves them through asana designed to relieve tension and help them feel grounded. Every class ends with a resting pose.

“Toward the end of class, they are often calmer,” says Lawson. “In Savasana, some students are able to finally settle in. Sometimes they manage to get useful rest. When that happens, I’m so happy. They are in such need of rest and peace.”

For your own slice of serenity, take a break from life’s stressors and try this calming Mindful Yoga Therapy sequence.

A Yoga Sequence to Keep Calm and Carry On

Mindful Yoga Therapy was developed to aid returning military service members suffering from PTSD, but a version of this same practice can help us all develop the skills to better manage stress and anxiety. Because these conditions may manifest themselves differently in every body, it is important to remember that the following sequence isn’t a cure-all; it’s simply one way to find some peace of mind. Practice these poses, designed to access the parasympathetic nervous system, with a soft, steady Ujjayi breath—breathing in and out through the nose with an oceanlike sound—with equal inhales and exhales and a relaxed face. Both breath and asana will also help you stay in the present moment and counter the great deal of pain and anxiety that can arise when thinking about the past and future, explains Suzanne Manafort, the founder of Mindful Yoga Therapy. Practice as many times a week as you can and you’ll start to see a shift in the way you react to stress.


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


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

Need a break from sweaty vinyasa? These soothing tunes will help you sink into deep relaxation. Check back weekly for more of our fave yoga practice playlists.
Restorative Dec 14 Supported Child's Pose Salamba Balasana

Do you feel like this week lasted forever? Set yourself up for a restorative practice and hit play below. (Download the free Spotify software to listen to our playlists.) These soothing tunes will help you unwind from the work week and get centered. Focus on your breath as you settle into some restorative poses to fully reap this playlist’s benefits.

See also 4 Mindful Cardio Moves With Mantras + Music

60-Minute Restorative Yoga Playlist

1. “Water Sign,” East Forest
2. “Limitations,” East Forest
3. “Where Is My Mind,” Maxence Cyrin
4. “To Build a Home,” The Cinematic Orchestra
5. “Waiting Around,” Aisha Badru
6. “Nomad,” Tor
7. “Snow Day,” Pete Kuzma
8. “Heartbeats,” Jose Gonzalez
9. “Feelin’ The Same Way,” Norah Jones
10. “Be Here Now,”  Ray LaMontagne
11. “Atlas Hands,” Benjamin Francis Leftwich
12. “Heart’s Content,” Brandi Carlile
13. “Holocene,” Bon Iver
14. “Familiar Ground,” The Cincematic Orchestra
15. “Sparks,” Coldplay

See also Wake Up and Flow: A 60-Minute Yoga Playlist to Slay the Day


5 Shoulder-Opening Binds to Ground & Cleanse the Body


5 Shoulder-Opening Binds to Ground & Cleanse the Body

Binds are a wonderful way to open the shoulders, create a safe, stable haven in a pose, and build prana in the body. Within these 5 binds, you’ll find some of the most elegant, graceful shapes that ask you to rise to the occasion.

Binds are a wonderful way to open the shoulders, create a safe, stable haven in a pose, and build prana, or energy, in the body. Often after holding a bind, upon release, a flush of blood moves through the body and feels quite cleansing. Binds are also helpful in increasing your flexibility, patience, and resolve because they take practice, determination, and perseverance to achieve. Within these 5 binds, you’ll find some of the most elegant, graceful shapes that ask you to rise to the occasion.

Want to study the anatomy of the shoulder girdle or learn how to teach students with tight bodieswith Ippoliti? Join her at Yoga Journal LIVE New York, April 21–24. Sign up today!

About Our Expert
Amy Ippoliti is the co-author of the new book, The Art and Business of Teaching Yoga. She is known for bringing yoga to modern-day life in a genuine way through her intelligent sequencing, clear instruction, and engaging sense of humor. A teacher on YogaGlo.com, she is a pioneer of advanced yoga education, co-founding 90 Monkeys, an online school that has enhanced the skills of yoga teachers and studios in 65 countries. Follow her on:

Twitter: @amyippoliti
Instagram: @AmyIppoliti
Facebook: @AmyIppolitiPage





人氣指數: 383


日本的「激安殿堂」唐吉軻德,每一家分店都有2位以上的·「POP Writer」進駐,製作各式POP手寫標示。(圖片來源:陳怡秀攝)




當然,手寫看板已經不是創辦人的業務範圍了,而是由唐吉軻德專屬手寫職人們「POP Writer」(ポップライター)的工作,成為一項有制度、有專人執行的宣傳流程。不僅是在大型獨立專櫃上張貼的大幅宣傳海報,就連商品上的標價名牌也都由他們負責,在全國超過300家店舖中,每一家分店都有2位以上的POP Writer進駐。

POP Writer顧名思義,就是要製作出繪有POP字體的宣傳品。賣場負責者要發包POP Writer製作手寫看板時,會在表單上填上品名、價格、希望的大小與顏色,有想到什麼埂或slogan也會填上去,POP Writer便負責字樣與顏色的配置,有時候也會添加自己的點子,讓看板看起來更親切更吸引人。簡單的標價或者是小型宣傳品,一天大約需繪製50至60枚,若是較複雜或者是大型的看板,大約就要花上兩三天製作。因此我們走進唐吉軻德時,無論是整面牆的襪子標價,或是自天花板垂吊下來的宣傳看板、推薦理由,都是POP Writer一筆一畫寫出來的。


有人可能會覺得「手寫」是種沒效率的做法,但對一位技術純熟的POP Writer而言,其實如明信片大小的簡約配置約5分鐘就能完成。不過仔細想想,就算再簡單的標示,在手寫之下每一幅都是這世上獨一無二的存在,同一個商品由不同的POP Writer製作,配置、配色也必然不一樣,手寫充滿了溫度,背後包裹的,一定是好幾顆絞盡腦汁的心思,思索著怎麼抓住顧客的心,在這間擁擠、多元的店鋪中讓人駐足,若是以這種方向來思考,筆觸裡也透露出溫度了。


聽音樂是很個人、很主觀的事,如果有「雞婆」店員拉著你促銷、細數這張CD有多好聽,鐵定會覺得很不自在。但若化作文字,就成為一種寧靜又溫暖的陪伴了,尤其是由喜歡這些歌手的店員來推薦,字裡行間中更是兼具著熱情與專業。比如在澀谷某家唱片行中,就有著傑尼斯偶像團體KinKi Kids的鐵粉店員,每當KinKi Kids出新專輯時,就是鐵粉店員出動的時候。





4 Must-Try Restorative Poses—& How to Get the Most Support from Your Props


4 Must-Try Restorative Poses—& How to Get the Most Support from Your Props

Well-propped restorative poses can offer us the experience of being cradled and protected while releasing deep-held tension and providing the opportunity for true relaxation. Learn how to set yourself up for your most rejuvenating practice yet.
restorative surfboard props

In YJ’s newest course, Restorative Yoga 101, Jillian Pransky, director of Restorative Therapeutic Yoga teacher training for YogaWorks and author of Deep Listening, will have you rethinking rest one deep breath at a time. This four-week program offers students an in-depth look at eight essential poses that will help you elicit the relaxation response, simple prop setups that will help encourage release and healing, guided meditative sequences and breathing exercises, mind-body alignment lectures, and personal inquiry. Eager to learn more? Sign up now.

Restorative poses are passive postures supported by props, such as blankets, bolsters, blocks, and straps, so that you do not need to use any muscular effort. There’s no goal of stretching or strengthening. With the support of the props and the ground, we practice releasing the grip of muscular and mental tension. The props are there to support you, to hold you up and help you rest in an alignment that takes the strain and stress of the body and mind and allows the bones to relate to each other in a way that conveys safety.

The Benefits of Well-Propped Restorative Poses

In general, well-propped restorative poses can offer us the experience of being cradled and protected while providing the opportunity for deep relaxation and rejuvenation. This also allows our parasympathetic nervous system to initiate the relaxation response—something that only happens when we truly feel safe.

Noticing what it feels like when the body is completely supported by the earth (with the help of our props) can help us feel more grounded; we are learning to trust that what is underneath is truly there to hold us up. Once we do this with our props, we get better at relying on the support of the ground in our day-to-day lives. Props help us feel integrated and held, creating a deeper sense of stability and safety, which can allow us to let go of the effort we use to constantly hold ourselves up and together.

How to Get the Most Support from Your Props

Because restorative poses allow us to release deep tension, it’s very important that the props are well placed and that poses have a real integrity in the way they’re set up. Props can be used under or around the body to help create insulation and boundary, which can help us feel calm and cared for, similar to the way that swaddling soothes a baby. Props can also help us feel less vulnerable in restorative postures; use blankets to create a layer of protection, or place eyebags over open palms to create a “hand-holding” effect.

What to DO in a Restorative Pose…

Once you’re propped and positioned, take the first few minutes in each of the following 4 poses to sense where you connect with the floor or the props. Which part of your body rests most heavily on the support underneath you? Let this area be like an anchor rooting you to the earth. Slowly allow this sense of connection to spread to all the areas where you meet the ground and the props. When your body feels completely supported, let your attention turn toward your breath. Like an ocean wave, each breath will rise and fall on its own. Rest your mind on the tide of your breath. Throughout each pose, let your attention move back and forth between the earth-like qualities of your body and the fluid-like qualities of your breath. Try to stay in each pose for up to 15 minutes, but even a few minutes will make a difference.

Ready to learn more? Sign up for Restorative Yoga 101: Journey Into Stillness With the Tools and Practice to Heal, Restore, and Rejuvenate.


Plug Into the Wall + Recharge: 4 Soothing Restorative Poses


Plug Into the Wall + Recharge: 4 Soothing Restorative Poses

No energy to set up for restorative yoga? Plug yourself into a wall and reboot with Kathryn Budig’s simple poses.


Iyengar 201: Challenge Your Brain & Body with a New Take on Half Moon



Iyengar 201: Challenge Your Brain & Body with a New Take on Half Moon

Variations on classic poses helps create new pathways within your nervous system and open you up to possibility.

Join Senior Iyengar Yoga teacher Carrie Owerko for our new online course Iyengar 201—a mindful and fun journey into a more advanced practice. You’ll learn different pose modifications and creative uses for props, all designed to help you work with physical and mental challenges. And you’ll walk away with the skills you need to adapt to whatever life throws at you, on and off the mat. Sign up now.

I remember being in India and BKS Iyengar (then in his nineties) jumping up in the middle of one of the classes while his daughter was teaching Ardha Chandrasana (Half Moon Pose). In this pose, the hand on the ground is usually a few inches in front of the forward leg foot (also on the ground). This relationship helps provide stability in the pose. If one were to keep the hand in line with the forward leg foot, that would make the pose significantly harder. Well, that’s exactly what Mr. Iyengar asked us to do. He was having us do a variation of the pose that challenged our ability to balance even more. Now we were learning how to be stable in more than one limb orientation of the pose. How marvelous! Because life is like that. There is always some variable that is unexpected. Does it throw you off balance? If it does, how might you find your equilibrium, and return to stability?

Very often, Mr. Iyengar would use props or a variation of a pose to help make the seemingly impossible feel more possible. In doing so, a pathway was created within our nervous system—a pathway to possibility. So it wasn’t a question of can we or can’t we, it was a question of how might we.

He would also (as in the Ardha Chandrasana example) make poses more challenging by varying them in some way. This was another way of waking us up, of growing new pathways and connections within ourselves, so that we could be stable and fluid in the variety of unpredictable circumstances that life presents. These variations were not impossible, but challenging enough to allow for a fresh awakening. We stretched more than our muscles—we stretched our intelligence and our sense of what was possible. The practice was about delving into the process of how we learn and how we grow, not about perfecting a performance.

Try This Parighasana Variation of Ardha Chandrasana

The variation of Ardha Chandrasana shown in the photo above is basically an inverted Parighasana (Gate Pose). It provides a wonderful balance challenge by requiring a truly stable base as the sides of the trunk, spine, and head flow toward the floor. Flip the image and imagine you are kneeling on the aerial leg with your trunk and arms elongating toward the straight leg. Do you see Parighasana? Try it, and observe how, though the shape of the pose and joint configurations are similar, the body’s relationship to gravity changes how things work.

Try It

1. From Utthita Trikonasana (Extended Triangle) move into Ardha Chandrasana  by bending your right leg and shifting your weight from both legs to only the right hand and right leg. Pull up the muscles of your right leg and keep the outer right hip and buttock firm. Press out through your left heel as if you were pressing your leg into a wall.

2. With an exhalation, reach your left arm over your head as you slowly allow the sides of your trunk to elongate down toward the floor. Keep the muscles of your hips and buttocks engaged. Then bend your left leg at the knee as if you were kneeling on it in Parighasana. Allow your head and neck to relax so that the crown of your head points more and more toward the floor. Can you feel the Parighasana in this variation of Ardha Chandrasana? How does it feel different than the classic version of Parighasana?

3. Now bend your right leg and slowly move out of Ardha Chandrasana into Utthita Parvakonasana (extended side angle), then back to Utthita Trikonasana. Inhale and come up.

Ready to learn more? Sign up for Iyengar 201 now.


【書摘】後《認同的污名》的喜淚時代:臺灣原住民前後臺三十年 1987-2017|謝世忠




【書摘】後《認同的污名》的喜淚時代:臺灣原住民前後臺三十年 1987-2017|謝世忠


【書摘】後《認同的污名》的喜淚時代:臺灣原住民前後臺三十年 1987-2017

人氣指數: 28

書名:後《認同的污名》的喜淚時代:臺灣原住民前後臺三十年 1987-2017(link is external)
出版日期: 2017年10月6日

《後《認同的污名》的喜淚時代:臺灣原住民前後臺三十年 1987-2017》書封

第一章  導言:出版之後

筆者1987 年在自立晚報出版《認同的污名──臺灣原住民的族群變遷》一書,內容述及「山地同胞」或「山地人」或「高山族」(按,1994 年始獲正名為原住民)長久以來普遍存在之有如烙印般永遠無法去除的極負面自我認同形成過程,以及時至八十年代方才出現之泛原住民運動的形質內涵。該書應是華人世界第一本對原住民族群認同與社會運動雙重要項進行交參討論的人類學專著。當時原住民新生代知識菁英領袖,正苦無社會運動推展之合理性理論的依據,是書與筆者同年在《中央研究院民族學研究所集刊》第64 期,頁139-177 出版的〈原住民運動生成與發展理論的建立──以北美與臺灣為例的初步探討〉一文,據悉,很快地成了不少人,尤其是原住民青年學生爭相閱讀的文獻,引起不小迴響。十八年之後,經行政院原住民族委員會提名,2005 年歲末,筆者因前列該等著述成績及其後續影響力,獲得行政院長頒授「行政院原住民正名運動勇士獎」。

筆者並無邀功之意,只是試圖說明二十世紀後半以降,《認同的污名》一書,的確伴隨著原住民往後的各項發展,在某一程度上,它可算是一歷史見證者。進入了二十一世紀,原初的出版機構已不存在,書本也絕版,於是陸續有許多原住民和學界友人甚至書局,詢及筆者是否有再版計畫,因為大家還是想閱讀。基於此,筆者忽然想到,與其舊書重印,何不撰寫一本《認同的污名》續篇?畢竟,幾十年下來,原住民世界可能已經巨大波動,值得系統地再行探索瞭解。原本2007 年《認同的污名》該書發行屆滿二十年之前二年,曾興寫書想法,但,終究僅是念頭,尚無積極規劃行動,原因是有些原住民新興社會文化景象出現較晚,其將來性仍待觀察,所以,就決定再等幾年。一晃眼,時間來到接近2012 年,《認同的污名》出版之後經歷四分之一個世紀的日子將屆,它可能是關鍵時間,此刻應為更佳寫書時機。無料,公私諸事仍然纏身,時間又滯。現在三十年即至,不能再延宕,於是有本書書名的確立,期望能對《認同的污名》出版後的原住民三十年有一整體描述,邀請大家繼續關注本土悲喜交織的原民人文景觀。

筆者決定延續《認同的污名》一書原貌精神,採最大宏觀研究視角,不過,在方法設計上,卻準備另起爐灶,以一全新模式進行安排。全書分成前篇、中篇、及後篇。前篇敘述1987 至2017 的三個十年。三十年如何次分成幾個時間區塊?本書或有其寫書者的主觀基調,但,那多少根據了一些事件事實。至少,大體上鋪陳一個原民三十年輪廓,應不會有大誤。中篇與後篇的最主要理論架構,是以觀光人類學(anthropology of tourism)前臺(front stage)與後臺(back stage)等二個相對的分析概念為基石。前臺指公開展現於外的樣態,那是群策群力的眾人活動。當然,既稱前後臺,就有類似表演的舞臺,也應有可界定為觀眾者。誰是觀眾?在原住民的眾人展演場域上,觀眾對象一方面就是國家大社會政府和漢裔臺灣人,另一方面則是廣泛的原民同胞。

這些年來,筆者已然觀察出過去二十多年間,原住民世界中,至少有七大社會運動的建置與維繫,它們是:族群政化運動、躍進學術運動、文學建構運動、族稱獨立運動、重掌環境運動、以及根生都會運動等。七大運動就是當代原住民的前臺展現內容,整體看來,那是一極大的能量,令人不敢忽視。它們承襲自1980 年代的泛原住民運動,再進階拓展衍生,不僅呈現出相當多樣之面貌,且全係原住民社會由下往上之草根力量集聚而成。吾人以為,此等不需由人工式組織作為領導之類全民運動的出現與長久維繫,正是族群是否得以深具優質前景的充分條件。而臺灣原住民在世紀交替前後年份裡,積極展現社會文化活力,因此,當下尤值對其進行脈絡性分析,以使能獲致較具深度的瞭解。



本書終究並未自前述角度進行後續寫作,一方面那樣作法,很可治運動、藝術文能就是當年假使成功承接文獻館標案的必然採行模式,亦即,規規矩矩的學術比較研究。另一方面,最重要的,筆者所看到者,絕不只是那幾個風光在外的社會運動。因為那只是前臺景象罷了。別忘了,還有後臺。我們常聽聞,所謂「後臺很硬」。後臺很硬的話,據說就可以讓人在前臺如魚得水,無往不利。原住民的後臺硬不硬?如果很硬,那前臺七大社會運動,必是勢如破竹,因為後頭補給堅實,全民一心,資源集中,族群希望無窮。然而,要是後臺不穩定甚至孱弱不堪呢? 後臺景象一般不易見著,只能等待發掘之後,方有機會道盡真實。弱態窘現的後臺世界,絕對難以提供前臺所需的大量支撐火力資源。本書的後篇,就是敘述當今原住民後臺種種。前後臺加總,或許才能稍解原住民努力了三十年後的今日狀態。我們期盼如此理解架構的安排,可以達到一定的寫作效果。

《認同的污名》薄薄一小本,1987 年出版後,始料未及地廣受矚目。為何如此?每一位與筆者提及該書的原民朋友,均會說「寫到了我們心聲」之類的評語。但是,「污名」一詞何其嚴重,當初的概念生成係取自飼養家畜在身上烙印(stigma)一般。它是永遠無法




5 Yoga Moves to Practice Daily for Everyday Core Strength


5 Yoga Moves to Practice Daily for Everyday Core Strength

Incorporate these poses from Nicole Sciacca, Chief Yoga Officer at LA’s Playlist Yoga, into your daily routine to strengthen your core muscles and help you maintain a strong and flexible spine.

While you may think about your core on the mat, how often do you consider the work of the core in everyday life? As a mother of a 70-pound four-year-old (he has a very tall father!), I can attest to the importance of full-body strength and mobility. You use your rotational core every single day for basic movement. Those muscles that make up the front, side, and back of your core allow you to flex, extend, and twist. They play a role in everything from carrying groceries home from the farmer’s market to picking up dog poop. The great news is that incorporating the following five moves into your daily yoga practice will strengthen them to help you maintain a strong and flexible spine.

5 Everyday Strong-Core Yoga Moves

About Our Expert


泰國覺醒青年抗議事件|Jack Huang

小奈前陣子鬧出了不少事情,搞到連海外大學者諾姆. 杭士基(Noam Chomsky)教授,都聯合了近百位學術界人士,聲援小奈被校方「不公平」懲處一事。這位同學到底做了什麼,惹的學校甚至傾政府派輿論對他大加撻伐?其實和港台的「覺醒青年」動輒「攻擊」官署,辱罵行政人員比起來,小奈也沒做什麼,就只是不願意在雨中對著偉人雕像叩首,起身離去之際,與企圖阻擋的「保王派」師生發生了一點點的肢體衝突,如此而已。

泰國覺醒青年抗議事件|Jack Huang



人氣指數: 78

香港有黃之鋒,台灣有林飛帆,新加坡有余澎杉,泰國也有一位被當權者視為「麻煩人物」的年輕人,知名學府朱拉隆功大學前學生會會長秦聯豐(Netiwit Chotiphatphaisal)。名字太長,根據曼谷當地華媒給他的暱稱,我稱之為「小奈」。

小奈前陣子鬧出了不少事情,搞到連海外大學者諾姆. 杭士基(Noam Chomsky)教授[1],都聯合了近百位學術界人士,聲援小奈被校方「不公平」懲處。這位同學到底做了什麼,惹的學校甚至傾政府派輿論對他大加撻伐?其實和港台的「覺醒青年」動輒「攻擊」官署,辱罵行政人員比起來,小奈也沒做什麼,就只是不願意在雨中對著偉人雕像叩首,起身離去之際,與企圖阻擋的「保王派」師生發生了一點點的肢體衝突,如此而已。



秦聯豐(Netiwit Chotiphatphaisal)(圖片來源:Khaosod English)










關鍵字: 曼谷泰皇軍政府泰國


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