What You Need to Know About Your Thoracic Spine


https://www.yogajournal.com/teach/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.

UDDIYANA-BANDHA

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

Transversospinalis

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.

Intercostals

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.

 

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【首爾想想】朴槿惠最後的掙扎?「杯葛審判」的攻防|楊虔豪


10月16日,朴前總統在出席法院審理時,首次公開被收押半年來的心聲。她在法庭上說道:「對一個人的信賴,換來的卻是遭逢想像不到的背叛,讓我名譽及人生盡失。」
【首爾想想】朴槿惠最後的掙扎?「杯葛審判」的攻防|楊虔豪
http://www.thinkingtaiwan.com/content/6545

【首爾想想】朴槿惠最後的掙扎?「杯葛審判」的攻防

人氣指數: 366
友善列印版本

南韓前總統朴槿惠因在崔順實的「親信干政」案中,涉有濫權與共謀收賄等罪嫌,於3月31日被裁定收押,經過半年,法院再度以「憂慮滅證」為由,予以延押,朴前總統最長可能待在看守所到明年4月中。

10月16日,朴前總統在出席法院審理時,首次公開被收押半年來的心聲。她在法庭上說道:「對一個人的信賴,換來的卻是遭逢想像不到的背叛,讓我名譽及人生盡失。」

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)

話中的「一個人」,指的就是「密友」崔順實;朴前總統至今仍認為,從未透過崔順實追尋過任何私益,一切都是崔順實為脫罪而栽贓。除對延押難以接受,她更表示:「面對政治歪風與輿論壓力,已無法再信任法院能依憲法精神與良心做出判決。」

朴前總統更私下向律師團傾訴道:「我已不介意會被判20年還是30年,這個國家能否被扶正,才是重要的。」面對干政案連串風波,朴前總統認為自己是「被人背叛」與遭遇「政治報復」,一切都是遭到陷害。

而得知延押消息後,朴前總統的律師團表達抗議,稱此決定為司法留下黑暗歷史;詭異的是,律師團又以法院「已預設立場」審案,而繼續為前總統辯護下去「已無意義」為由,宣布總辭。

過去可謂「護主心切」的朴前總統律師團,突如其來宣布辭去辯護任務,讓各界摸不清他們的盤算。負責審理案件的首爾中央地方法院部長法官金世允回應:「追加發布延長羈押令,不代表已判斷結果為有罪…律師團總辭的話,反倒會對朴前總統和其他關係人造成不利。」

若原有的律師團確定不繼續為朴前總統辯護,那麼她就必須趕緊決定新的律師人選;但朴前總統目前看來沒有計畫要另聘律師,如此情況下,依照規定,為維持被告基本權利,法院就得直接幫她指定律師(韓文稱之為「國選辯護人」)。

但若朴前總統也拒絕接見法院指定律師,意圖杯葛審判的話,那麼干政案審理時程就會被拖延;就算法院指定律師被採納,那麼新任律師也得重新檢閱目前進行至今、多達80次的辯論紀錄與厚達12萬頁的審理資料,年底前將難以看到1審判決結果出爐。

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)

只是,陷入干政案之初,才向國人公開宣告「將誠實面對一切調查」的朴前總統,無法透過律師團提出具體事由證明自己無罪,這樣的杯葛行為很難獲得法官同情,甚至可能會讓法官認為被告是在蔑視法庭,而做出不利被告的判決。

自從去年底國會通過彈劾案,逕付憲法裁判所(憲法法庭)審理時,面對庭上提出的各種疑問,朴前總統的律師團皆無法給予具體說明和資料反駁,反而耗費更多時間在批評參與燭光示威的民眾及指責檢調與法院偏頗。

「對掛念我的人們,我以戒慎恐懼,還有期待能透過公正判決,釐清真相的心情,淡定地撐到現在。」

「我是不會放棄的,仍有人信任並支持我,因為都相信真相將會大白。」

參與審理過程中,朴前總統兩度提到這些深信她無罪的「親朴」支持者們,她的說法,還有律師團的總辭,都可視為企圖集結這些死忠或極端後援者,透過政治炒作的方式,讓干政案能被賦予更多「被迫害」的形象。

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)

事實上,同樣的光景,也出現在因涉及政變行為的內亂罪與收賄等嫌疑,而站上審判台的全斗煥與盧泰愚兩任前總統身上。

1996年,全、盧的律師團也公開批評「法院無法公正審理與判決」並宣布總辭;在法院為兩位前總統指定律師後,兩人仍拒絕接見,甚至抵制出席法庭審理,最後在法官揚言將採取「引致」措施(將被羈押者強制帶往法庭)下,為避免難堪劇碼上演,才決定自行出庭。

全、盧兩人「杯葛審判」的行為,並未獲南韓主流民意支持,兩人最後也分別被判處死刑與22年18個月有期徒刑。

同樣涉嫌在干政案中,捐款給崔順實基金會的三星集團副會長,兩個月的1審宣判,被處以5年徒刑,等同預告作為「共謀」的朴前總統,不久也將獲得法律制裁。

對比過往歷史中,全、盧兩人的處境,再回看現在的朴前總統,就能知道這是她「最後的掙扎」。

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


https://www.yogajournal.com/yoga-101/7-things-know-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

 

【日本想想】日本競選海報學問大:張貼限制多,卻能變身牛奶老爹?!|陳怡秀


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。
【日本想想】日本競選海報學問大:張貼限制多,卻能變身牛奶老爹?!|陳怡秀
http://www.thinkingtaiwan.com/content/6546

【日本想想】日本競選海報學問大:張貼限制多,卻能變身牛奶老爹?!

人氣指數: 1103
友善列印版本

日本首相安倍晉三於9月底宣布解散眾議院,並將在10月22日進行改選,候選人無一不摩拳擦掌,想要在最後時刻死守/奪下議員之位。不管是哪個地方的政治人物,永遠都在為自己的知名度與露出度做努力,街頭巷尾鋪天蓋地的宣傳海報,自然也少不了。不過在日本,候選人海報意外得遵守各種瑣碎的規則,卻也意外地自由寬鬆。

日本選舉期間,路邊架設的宣傳海報張貼牆。(圖片來源:陳怡秀攝)

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。

關於牛奶老爹特殊的競選海報也上過電視,圖片翻攝自日本電視台

同樣在海報上出花招的,還有另外一位松本重崇先生,他想在山梨縣甲府市競選市議員,便請姪子為他繪製似顏繪,然後直接拿來印在海報上,似是想要營造出家庭溫馨感,可惜這份溫暖沒有傳遞到選民心中,沒有牛奶老爹的好運氣,松本先生遺憾落選。

雖然打出親情牌但最後仍不幸落敗的松本重崇,惹來棚內來賓一陣遺憾卻又忍不住的笑聲,圖片翻攝自日本電視台

跳脫這些看起來很鬧的「特例」,從海報的內容來看,候選人的「名字」怎麼寫是最重要的。由於投票時不是圈選,而是必須手寫候選人名字,所以海報最大的功能之一,就是要教大家怎麼寫字,畢竟不是每個人都可以用改成綽號這招,大部分的候選人會在海報上,將自己的姓氏標示為筆畫簡單的平假名而非漢字,既好寫、提醒念法也較好記憶。名字要選擇什麼樣的字體以代表自己的氛圍(比如明朝體看起來略嚴肅、較圓的字體則顯得較親切),所屬政黨要放在哪個位置,如何選出一個單詞或是一句slogan來代表自己的從政理念,亦是必須考慮的重點。

當臉部照片與名字通常佔去超過一半以上的版面,想要傳遞的訊息如何全塞進海報中,凝成一幅完整的故事,各種元素都要考量,背景與整體的色調也很重要,比如紅色是想要呈現出熱情與幹勁,藍色則會強調出較沈穩、冷靜的氣質,女性候選人亦常以粉色調來突顯柔性的一面。競選海報的言稱「自由」發揮,但大部分的候選人還是無法像牛奶老爹或松本先生這樣富有挑戰精神,往往依循著慣例行事。老實說,一開始看時,會覺得版面雖簡約卻又顯得有些呆版,但平凡的作業累積久了,似乎就能釀成一股風格,「選舉海報風」反而成為一種約定俗成,運用得宜就令人會心一笑的設計特色,甚至延伸到政治圈之外。

作為一種設計技巧,娛樂圈也常運用「選舉海報風」風格當作視覺效果,比如說今年10月將播出的日劇《民眾之敵》,故事以一位家庭主婦決定投身政治活動的過程為主,在宣傳日劇期間,就為女主角篠原涼子,以及其他演員高橋一生、前田敦子、千葉雄大等人都做了選舉海報風的宣傳海報,就算什麼也都沒解釋,但一看就會知道這是一部以政治為主的故事。

篠原涼子確定要演出日劇後,劇組先釋出了「篠原涼子、要出馬月9」的宣傳海報,隨後又幫參與演出的演員們都設計了選舉風的宣傳海報,右邊則是演員高橋一生飾演劇中角色「藤堂誠」所設計出來的競選海報,圖片來源:民眾之敵官方Twitter

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。

AKB48的官方網站中,還保留著今年總選舉時每位候選成員的競選海報,風格多變,有人走惡搞電影海報路線,有人強調自己的青春無敵,有人則是突顯個性與特色,但不變的都是斗大的姓名,以及保有「選舉風」海報的氣質,圖片來源:AKB48官方網站

放在日本作為設計大國的前提下來看,這些選舉風海報看起來實在都有點「俗」,但「俗」出風格、「俗」得到位,不全以正統的美感作為評斷標準,就是設計工作的學問與醍醐味了。

 

Yoga Anatomy: Learn How to Stretch + Strengthen the Psoas


https://www.yogajournal.com/teach/yoga-antomy-stregthen-stretch-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.
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.

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.

 

【人心人術】無私奉獻台灣54年!甘惠忠:台灣是我家|張肇烜


台灣有你揪甘心!今年國慶,由「新住民」甘惠忠神父領唱國歌。甘惠忠神父,今年82歲,無私奉獻台灣54年,守護台灣的慢飛天使。神父一直有個心願:「想做真正的台灣人」。這一等就是54年,直到去年底《國籍法》修法後,甘惠忠神父終於拿到台灣身分證,成為「正港的台灣人」……
【人心人術】無私奉獻台灣54年!甘惠忠:台灣是我家|張肇烜
http://www.thinkingtaiwan.com/content/6544

【人心人術】無私奉獻台灣54年!甘惠忠:台灣是我家

人氣指數: 288
友善列印版本

台灣有你揪甘心!今年國慶,由「新住民」甘惠忠神父領唱國歌。甘惠忠神父,今年82歲,無私奉獻台灣54年,守護台灣的慢飛天使。神父一直有個心願:「想做真正的台灣人」。這一等就是54年,直到去年底《國籍法》修法後,甘惠忠神父終於拿到台灣身分證,成為「正港的台灣人」……

甘惠忠神父一生奉獻給台灣。(圖/薛伯輝基金會)

甘惠忠神父今年82歲了,1963年從美國舊金山搭貨輪來到台灣,他創立全台第一家「早療照護」機構,畢生都奉獻給台灣的遲緩兒。

很多台灣人不會說母語,甘惠忠神父卻會說很多人的母語,除了華語之外,還會講台語、客語和泰雅族語。

當年來台灣時,甘惠忠還不到30歲,他走入苗栗山區,希望能夠幫助窮困、需要幫助的人。甘惠忠來台灣第一學會的語言是客語,在苗栗泰安他看到許多家庭因家中的遲緩兒,背負著不能言說的傷痛。有些父母聽到孩子被叫做白痴或智障,身為父母好自責,有些無法承受外界異樣眼光,便把孩子關在家裡,不讓孩子接受治療、復健與教育。這些父母承受好大的壓力,他們擔心:「我們死後,這個憨仔怎麼辦?」

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。

到了台灣,甘惠忠更了解自己的不足。為了能夠提供這些心智障礙者更多幫忙,甘惠忠決定回到美國進修「特殊教育」,學成後他立刻再回到台灣,開啟一生奉獻台灣特殊教育的志業。

年輕時的甘惠忠神父。(圖/薛伯輝基金會)

甘惠忠神父在台南創立了全台灣第一家立案專招收心智障礙者的早療照護機構,也成立了台灣第一個啟智協會。甘神父特別重視早療,他總是苦口婆心告訴家長,遲緩的孩子需要接受早療特殊教育,唯有讓他們學會自己照顧自己,孩子能夠生活自理,才不會成為家庭的負擔。

甘神父的早療教育之路,走的辛苦;人們的態度,往往是最大的困難。為了這些「慢飛天使」,他一路走來無怨也無悔。

除了提供「早療教育」,他也開辦「日間托育」,白天讓孩子在機構接受教育和復健,晚上課後能夠回到家中共享天倫。甘神父更致力於推動「融合教育」,他要讓發展遲緩的孩子也有機會和一般孩子一起讀書。

「台灣就是我的家,台灣的孩子就是我的孩子。」任何一個孩子在甘惠忠的眼裡都是一樣的。

「台灣的孩子就是我的孩子。」甘惠忠神父這說。(圖/薛伯輝基金會)

2012年甘神父獲頒醫療奉獻獎。現在的他,已經白髮蒼蒼,走路沒過去方便,右耳也已失聰,他還是持續為了這些孩子努力著,努力了一輩子,神父只希望:「讓孩子們能夠抬起頭來,看看這美麗的世界。」。

他有最後一個願望,希望興建「早療暨融合教育中心」,未來這將落腳在台南學甲,目前已接近最後的完工階段。

「台灣就是我的家,以後也想死在這裡。」無私奉獻台灣半世紀,神父一直「想做真正的台灣人」,想要一張「台灣身分證」!幾年前,曾有官員跟甘神父說要「馬上處理」,卻一直沒有下文。

台南市政府曾發給神父一張市民證,感謝他將一生奉獻給台灣,感謝他將一生都奉獻給最弱勢的孩子,受到過去《國籍法》限制,甘神父還是無法取得台灣身分證。

直到去年底《國籍法》修法後,甘惠忠神父成為第一位取得台灣身分證的外籍人士,拿到台灣身分證的那一刻,甘惠忠開心地說:「好像作夢一樣。」他興奮地高呼:「萬歲、萬歲,台灣萬歲!」

等了54年,甘惠忠神父終於取得台灣身分證。(圖/作者取自賴清德臉書)

今年雙十節,甘惠忠神父領唱國歌。(圖/擷取自總統蔡英文國慶演說影片)

今年已是「正港台灣人」的甘惠忠神父,受邀在雙十節領唱國歌,神父說:「很光榮,很高興」。儘管他的腳踝受傷,他還是堅持要和最愛的孩子們一起站著領唱國歌。甘神父比台灣人更像台灣人。比台灣人還要愛台灣!

 

5 Common Myths About Athletes’ Tight Hips


https://www.yogajournal.com/practice/5-common-myths-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

ABOUT OUR WRITER
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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荷蘭高階及低階核廢料處置場COVRA參訪紀要|陳思穎


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。

荷蘭高階及低階核廢料處置場COVRA參訪紀要|陳思穎

http://www.thinkingtaiwan.com/content/6541

荷蘭高階及低階核廢料處置場COVRA參訪紀要

人氣指數: 90
友善列印版本

荷蘭核廢料處置場COVRA場區外觀(圖片來源:作者提供)

蘭嶼核廢料問題延宕多年,直到去年(2016)年底,台電才在《蘭嶼貯存場遷場規劃報告》,提出了「運回原產地」和「送至集中式貯存設施」兩方案,並在集中式貯存設施方案中指出:「台電公司因此參照荷蘭等國之策略,規劃推動興建一座放射性廢棄物集中式貯存設施,其主要目的在於提供用過核子燃料與低放廢棄物之中期貯存,並順利銜接最終處置。」該報告也提到,台電認定經過可行性研析,「初步結論為興建一處集中式貯存設施,在安全面、技術面、環境需求面及財務面均具備其可行性。」

究竟荷蘭的集中式貯存設施是什麼樣子?能否提供台灣借鏡?筆者來到荷蘭唯一一座核廢料集中處置場COVRA參訪。

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。

COVRA自2003年落成起,營運期間為100年,核廢料來源除了境內唯一一座同樣位於附近的核電廠Borssele,將用過燃料送至英國和法國再處理後送回之高階核廢料,以及台夫特(Delft)等研究用核能反應爐產生之高階核廢料外,也包括許多醫學用之具有放射性之低階核廢料。不同於包括台灣等許多國家處理高階核廢料,為40至50年再銜接至最終處置場,及低階核廢料需直接尋找最終處置場之方案,荷蘭的集中處置方案是尚未找到最終處置場的100年暫時措施,這種貯存措施源自於鄰國比利時,也有好幾個歐洲國家採用。

初抵達COVRA的第一感受是,此處同樣位於海邊,風力強勁也常下雨,卻仍採用位於地上的設備貯存。負責接待的核工專家Jeroen表示,為了控制濕度,同時保有低階核廢貯存設施內的空氣流通,過去COVRA採用的全建築加熱系統,最後證明效果不彰且價格昂貴;近年採用自動化控制濕度的系統,持續維持在濕度60%至70%的範圍,同時防止貯存桶之鏽蝕。貯存桶內放置之核廢料先用高壓水泥填充,外殼則用鍍鋅鋼,送到貯存場時會有專人使用儀器近距離檢測放射性物質情形,符合標準再於場區內貯存。Jeroen也表示,除了初期擬海拋的廢料桶外殼上有鏽蝕外,其餘目前保存狀況皆相當良好。

COVRA低階核廢料放置處(圖片來源:作者提供)

這種貯存方式,完全不若蘭嶼低階場檢整作業流出的照片上所顯示的嚴重鏽蝕。而高階核廢料,則因其高放射性物質,埋在地上的貯存場內,無法看到貯存桶本身。防護措施除了內部填充玻璃和外層的特殊不鏽鋼桶外,上方再蓋上一個同樣內裡為填充玻璃,外層為特殊不鏽鋼的桶子。高階核廢料以火車運送至場區後,因為輻射含量相當高,所以不同於低階核廢料由廠區員工使用檢測儀器近距離檢測,相關操作全部以電腦遠端操作。

高階核廢料放置處因為高放射線物質,僅能看到上緣,無法看到貯存桶本身。圖為貯存桶模型(圖片來源:作者提供)

Jeroen也強調,福島核災後,場區也進行一系列壓力測試,且每五到十年必須重做一次。場區也在福島核災後提高防震係數,並有萬一地震來臨時,無法繼續操作貯存過程的緊急放置高階核廢料設備。另外,COVRA也考量了福島發生的斷電問題,備有緊急柴油發電、柴油發電機萬一失靈的人工引電方式,及位處於靠海的場區因應洪水來臨的設計。但因荷蘭並非處於地震帶,Jeroen說明,根據當地古地震紀錄,防震設計不須到福島地震等級。有關100年集中處置場執照到期後除汙和除役的問題,COVRA早已備妥,且每五年必須檢討更新一次。

參訪行程中,筆者和Jeroen提到公民參與的問題。和台灣一樣,荷蘭的核廢處理場取得執照必須舉辦聽證,但不同於台灣的情形是,相關聽證過程可能長達數年,不若台灣核一和核二乾貯的聽證僅各舉辦過一次,甚至在2012年核二乾貯聽證,許多現場參與的環保團體及民眾認為許多疑慮尚未釐清時,主辦單位依然拒絕再次召開聽證以進一步和民眾溝通。有趣的是,Jeroen說,事實上核廢處置場附近的居民反對聲音並不大,倒是所在地遙遠的環保團體提出非常多質疑(如總部位於阿姆斯特丹的國際綠色和平)不過,依照荷蘭當地的法律,核廢料貯存場的設置並不需要經過地方公投,這在台灣的脈絡下或許將引起爭議,畢竟根據我國的《低放射性廢棄物最終處置設施場址設置條例》,候選場址必須經過地方公投通過。

這次參訪COVRA,筆者感受到和台灣以往核電廠或核廢料貯存公民溝通文化不同的是,身為一個在荷蘭的外國人,也可以和核廢場聯繫參觀,且除了操作機器設備處不能參訪外,場區內許多地方皆可參訪,還可以直接近距離看到許多排整牆的低階核廢料桶,及高階核廢料桶外層除埋住部分的上緣。這讓筆者想起去((2016)地震國告別核電日台研究會邀請日本「國會事故調查委員會」來台評估核電廠,日本核廢專家澤井正子遭台電拒絕參訪核電廠,並表示她去歐洲多個核電廠參訪的經驗中,外國人都只要事先申請就可以進入,廠方還會為人準備嚴謹、合身的防護用具供其使用,希望台電效仿。不同於台灣核廢料由台電處置管理,荷蘭的COVRA是一間非營利性民營公司,卻比台電做到更友善公民溝通的措施,這也是台電極應向荷蘭核廢貯存場學習之處。

 

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


 

https://www.yogajournal.com/teach/the-anatomy-of-fascia

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.

 

台灣資安政策應該主動面對網路犯罪與網路攻擊|林大溢


台灣在行政院資安處所主導的資訊安全管理法與發展藍圖中,並未如歐盟NIS將數位服務提供者納入法令規範對象,也未如新加坡將資訊服務提供者及資訊服務廠商納入規範對象,也未仔細規劃提出作法如美國和新加坡,因應犯罪技術與模式的日新月異,產業受資安攻擊和威脅時須即時有效處理的需求,而授權主管首長可隨時修改。從台灣資安推動進程的第一期「機制計畫期」16年前開始,我們也未看到政府如同澳洲政府主動公布網路安全威脅報告,告訴個人、家庭、企業和政府機關如何應該防備哪些攻擊?發生被攻擊事件時應如何阻斷或是通報?

台灣資安政策應該主動面對網路犯罪與網路攻擊|林大溢

http://www.thinkingtaiwan.com/content/6542

台灣資安政策應該主動面對網路犯罪與網路攻擊

人氣指數: 27
友善列印版本

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。

台灣在行政院資安處所主導的資訊安全管理法與發展藍圖中,並未如歐盟NIS將數位服務提供者納入法令規範對象,也未如新加坡將資訊服務提供者及資訊服務廠商納入規範對象,也未仔細規劃提出作法如美國和新加坡,因應犯罪技術與模式的日新月異,產業受資安攻擊和威脅時須即時有效處理的需求,而授權主管首長可隨時修改。從台灣資安推動進程的第一期「機制計畫期」16年前開始,我們也未看到政府如同澳洲政府主動公布網路安全威脅報告,告訴個人、家庭、企業和政府機關如何應該防備哪些攻擊?發生被攻擊事件時應如何阻斷或是通報?

行政院資安處處長簡宏偉(圖片來源:行政院)

我們先以第一銀行資安事件為例,國際犯罪集團以一銀倫敦分行為入侵點,再經過內網竄回台北的一銀總行,搜尋並潛入ATM伺服器來遠端控制ATM。政府是否揭露與告知足夠的訊息,讓全國人民增長資安知識?讓全國各銀行知道如何於國內外據點做出適當的防範提升作為?讓企業知道如何控管國內外分公司資訊系統來防範類似攻擊邏輯的方法?讓政府的國內外各機關知道如何控管單位的資訊系統,改善資料安全防護水平?再從幾天前的遠東銀行資安事件來看,每一次的資安事件發生後,政府是否能迅速地發布網路安全威脅文件與召開記者會來告知人民和企業應該如何防護類似的攻擊方式,以避免個人或是企業未來可能發生損失?而不是偵查進度的報導。

台灣資安推動已經邁入第五期,也就是第十七個年度,小英總統上任組成新政府已經一年多了,如果現今的做法我們已經看到許多的缺點,行政院所提出的修法草案似乎也有許多需改進之處。我們理解因為政府法規限制問題,難以提出比民間更優渥的條件來招募更多的傑出資安人才,但希望政府能夠突破現有法規限制框架,持續改革與強化資安團隊的專業能力與組成。

民間對於資安問題非常關心與焦慮,特別是金控和ICT產業,如果只是依然經常看到官員和推銷資安產品與服務的廠商在研討會高談闊論互相取暖,而不是談如何執行與建立有效能的資安生態體系,我們對政府設定全力培育台灣資安產業和人才、建構與堅實保衛台灣國家安全與資安環境的目標達成,是非常憂心和焦慮的!

 

 

A Yoga Sequence to Train Your Brain to Relax


https://www.yogajournal.com/practice/yoga-sequence-train-brain-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


https://www.yogajournal.com/lifestyle/slow-down-and-surrender-a-60-minute-restorative-playlist-to-relax

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


https://www.yogajournal.com/practice/5-shoulder-opening-binds

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

 

【日本想想】手寫溫度暖進顧客的心!日本店員們的誠懇促銷|陳怡秀


很多人到日本旅遊時,往往都會將「唐吉軻德」這家店排入行程中,因為它有著量販店般的價位、百貨公司般的品項、100商店般的尋寶感,舉凡飲料零嘴、服飾美妝、3C產品都以優惠價格在販售,每週都有新商品進貨,雖然店面大多擁擠狹窄,但商品可都走在潮流尖端,超級好逛!不過唐吉軻德在步調迅速的物流之間,用來宣傳的海報,卻不是透過電腦製作,而是職人們一筆一畫手寫出來的!
【日本想想】手寫溫度暖進顧客的心!日本店員們的誠懇促銷|陳怡秀
http://www.thinkingtaiwan.com/content/6532

【日本想想】手寫溫度暖進顧客的心!日本店員們的誠懇促銷

人氣指數: 383
友善列印版本

很多人到日本旅遊時,往往都會將「唐吉軻德」這家店排入行程中,因為它有著量販店般的價位、百貨公司般的品項、100商店般的尋寶感,舉凡飲料零嘴、服飾美妝、3C產品都以優惠價格在販售,每週都有新商品進貨,雖然店面大多擁擠狹窄,但商品可都走在潮流尖端,超級好逛!不過唐吉軻德在步調迅速的物流之間,用來宣傳的海報,卻不是透過電腦製作,而是職人們一筆一畫手寫出來的!

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)

唐吉軻德(ドン・キホーテ,又常被稱為激/驚安的殿堂)已經是日本全國知名的企業了,不過它的前身,其實得從創辦人安田隆夫在他29歲、1978年時於東京開設的一家「泥棒市場」開始說起。泥棒在日文中指的是小偷,不過別擔心,這只是個想要形容商品很便宜的比喻,裡面賣的東西大多為二手物或者是清倉貨。「泥棒市場」借用倉庫當作店鋪,賣場空間並不寬敞,商品、紙箱層層堆疊到天花板,顧客連想要買東西,都不知道商品在哪裡,甚至也不清楚有什麼可買,結果變通法就是在紙箱的側邊開洞,或是貼上安田隆夫說明商品的手寫POP看板,以讓顧客順利購物。意外地,這種「艱困」的購物環境,反而讓消費者覺得很有趣,挖寶、尋寶感十足,大受好評。

圖片來源:陳怡秀攝

當初一人支撐起小店的經驗,讓他在開展唐吉軻德店鋪後,延續了許多銷售概念,比如「壓縮陳列」這種商品擺放法。打破一般想法中,商品要擺放得越整齊、越讓顧客一目了然,就用容易吸引消費的方式,而是刻意讓消費者在商品架上「迷路」,尋尋覓覓後才發現,更添增優惠感。而POP字體的手寫看板,也像是延續了創辦人的初心一樣,成為賣場的傳統。

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。

圖片來源:陳怡秀攝

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。

另一個可以感覺到店員們誠懇推薦的,還有唱片行。如果有在聽日本流行音樂的人,到日本逛唱片行,一定會很享受,不只是因為喜歡歌手的作品就整齊而充足地擺放在架上,用指尖就可以滑過一段歷史與歲月的累積,也因為店鋪的擺設既有誠意又豪華,不管是親筆簽名展示、大型人形看板、實際穿過的衣裝展示等,都讓人覺得跟這些心儀偶像要再更近一點。而每次我去逛唱片行時,最喜歡觀察的就是店員們的手寫推薦看板了。

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。

圖片來源:陳怡秀攝圖片來源:陳怡秀攝

除了美工得精緻漂亮的大型看板,也總張貼出他「自作主張」的專輯全曲解說、DVD看點整理等等,引經據典、旁徵博引、言之有理,讓非粉絲可以理解到歌詞中、影像裡沒說出口的小秘密,讓粉絲看了之後超有共鳴,窩心無比。是不是身處同一個粉絲「坑」裡,一看就明白,親近感湧升後,拿著專輯去結帳的動力也更增加了,畢竟這麼挺我家偶像、願意騰出空間來做宣傳,不支持一下怎麼行呢?

在店面陳列的一切展示、海報、宣傳,雖然最後都沒辦法跟著消費者一塊回家,但溫度與獨特性都能讓購物經驗更愉快,這些作為也許都「不值錢」,卻都是最溫暖的無價心意。

 

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


https://www.yogajournal.com/yoga-101/restorative-yoga-101-4-poses-support-from-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


https://www.yogajournal.com/poses/plug-into-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


 

https://www.yogajournal.com/yoga-101/iyengar-201-challenge-yourself-half-moon-variation

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.
ardha-chandrasanaparighasana

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


1987年,現為台灣大學人類學系教授的謝世忠出版《認同的污名》一書,首開以族群、族群意識、族群變遷作為原住民研究課題的先例,成為研究當代臺灣原住民的入門必讀。

30年過去,原民運動不斷湧現,無論是在政治權利、生態資源、族名獨立、藝術文化、文學創作、都會新家及躍進學術等方面,都能見到原民努力爭取的身影。

然而,昔日刻板印象,已造成不同程度的成見。原住民是否能擺脫污名,重塑自我價值,亦或仍在尋求更美好明天的路上徬徨、迷惘?《認同的污名》發表30年後的此時,玉山社重新出版此一經典著作,並同時出版謝世忠教授最新作品──《後《認同的污名》的喜淚時代》,進一步分析原住民檯面上的成就和日常困境,和讀者一同思索原民認同的發展與挫折;訂於10/15(週日)下午2點半,於台大圖書館國際會議廳舉辦新書發表會。

【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

http://www.thinkingtaiwan.com/content/6537

【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
友善列印版本

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)
作者:謝世忠
出版社:玉山社
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。

七大運動表面上似乎顯性易懂,但,仔細探究之後,不難發現其中的複雜性。例如,八十年代的「泛群」運動(即泛原住民運動),在進入二十一世紀之時,即見很明顯之「去泛群」思維的出現。換句話說,以族群政治運動為例,建置了泛群國家機構(即行政院原住民族委員會)之後,我們很快就看到了各族領袖,在正式或非正式場合裡,紛紛提出「去泛群」或「我族化」的訴求。此等現象在文學建構、族稱獨立運動及重掌環境運動中,也相當明顯。因此,除了廣泛描述各個運動主體面貌景況外,筆者亦會謹慎地處理每一細膩層面的動態內容。總之,前臺是風光,也是原住民四百年來,或更精確地說,即在全面接納外來統治或被完全征服後的一個世紀當下時空裡,所出現之前所未有的自信主位與前瞻行動。這幾個層面的社會運動,當然有其相互串聯交互作用的機會,那種引爆的動能,會是一大衝力。去年(2016),總統履行向原住民道歉儀式,即有極具代表性之政治權利或藝術文化運動佼佼者,分別於總統府場內(老將在內)外(新將於外),以相對的方式,各自表述認同與不認同,此乃展現了族群政治運動的動態訴求,無論何者,都在證明原運的確更進了一步。那是一例,也反映出前臺的衝鋒陷陣成果,使得相異的堅持,均有朝野扎實的支持後盾,而各項力量或聯合或獨自高聲倡議,均以強度意志姿態匯集人氣。

原本在多樣的社會運動蓬勃展現力道過程中,我們可以「區域」(area)或「場域」(arena)概念,來進行進階討論。一般而言,區域涉及地方、空間、場所、地點等指稱意涵,而場域則範疇抽象,多半係關及人們特定有形無形活動的說明。七大運動均和現今大家非常關心的族群關係和族群認同有關。擁有認同之後,各部落、各地區聯盟、各族、各都市鄰域、以及各跨族團體等等,才能有效存在。而它們的存在,即行證明不等群體間關係正作用活躍。認同可見於區域範圍,也能作用於場域過程之中。舉例來說,在藝術文化運動方面,全國風起雲湧地於密集時間內,成立藝術與工藝坊或表演團體,它代表泛群運動的非政治層面場域。而各個工作室或在地表演社團組成背景,則往往又突顯出以區域為基礎的特色,如排灣族區域的琉璃珠工藝特別發達,泰雅╱太魯閣╱賽德克族區,則織布花紋一向聞名,阿美卑南等族演唱舞技團社亦獲頗多掌聲。我們在進行多樣認同討論之時,似乎也須注意到場域與區域所呈現的特定意義。

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

磨滅的刻痕。烙記火炙上印的剎那,必然痛不欲生,之後成了終身屬性,又是一場更久的夢魘。任何人當然都不願接受,僅是簡單地感受自我所屬認同,竟然會如此疼痛。也就是說,當認知到自己是「山地人」的一刻,立即充滿羞辱、憤恨、失敗、無望、落後、獵頭、野蠻等等的負面歷史意識與當代不堪地位。於是,在各個生活領域中,天天就忙著閃躲逃避,或者擔心受怕。此一族群標記形影相隨,它日夜跟著深受污名者,不斷提醒他「你的身分如此」。去不掉的烙印,象徵著絕望民族在燃完生命之後,飄遠塵落為灰燼。

但是,人是活的,腦筋細胞隨時奔跳飛躍,硬是有人不願就此服輸。會服輸的話,就不可能原住民大小朋友一下子就使《認同的污名》臺灣紙貴。這表示,不少人早已經內心燃火,一本契合心思的書,足以成為眾志成城力量推手之一。現在新書上市,距離前書已是唸完七個大學畢業以後的今日,大量原民知識青年正在各角落努力不懈,他們或許是自灰燼中重燃火苗之後的烈焰主角,養足了精力,承接著後《認同的污名》時代各類舊新挑戰。

 

5 Yoga Moves to Practice Daily for Everyday Core Strength


https://www.yogajournal.com/practice/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

http://www.thinkingtaiwan.com/content/6538

泰國覺醒青年抗議事件

人氣指數: 78
友善列印版本

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。

當然,冰凍三尺絕非一日之寒,目前的泰國正值軍政府執政,加上泰國社會對「階級」,「長幼尊卑」原本就相當重視,小奈素來高調參與各類民主運動,早就是學校高層乃至政府的眼中釘,不時警告他不要招搖惹事;「追求民主自由人權是世界潮流沒錯,但你總得識時務,懂分寸,講究迂迴與循序,別老把法國大革命那套街頭起義推翻王權當成浪漫的理想,這裡是泰國,我們有自己的規則」。

做為泰國版「覺醒青年」的小奈,自然不會畏懼來自權力高層的恫嚇,依然故我,以自己獨特的風格,吸引了不少追隨的同伴,在各種場合,幾經與當權者的拉鋸之下,終於在「跪拜事件」上,雙方衝突正式引爆。

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

事件發生在八月三日,地點位於泰國第一學府朱拉隆功大學,一間頗能類比台大,港大的名門學府。今年恰逢朱大建校100年,許多儀式性的活動熱熱鬧鬧地展開,做為全國最優秀的朱大學生,自然「必須」欣然樂意的全程參與。讀者或也可猜想的到,如同華人社會一般,通常這類紀念活動,總是有一堆大官,高層,名譽xx,某某博士,oo教授,yy代表等,來露臉作秀,而台下諸師生,總要「歡天喜地」的熱情迎接這些(自以為)「大人物」們,而泰國到底還是個君主立憲的國家,所以如果有來自皇室的成員,則禮數必須做得更為謹慎與繁複。

總之,當晚校方召集了全校師生,恭迎當今國王陛下之姐──詩琳通公主,在朱大廣場上,面對與校同名的拉瑪五世皇朱拉隆功大帝跪拜,同時眾人齊聲唱著「頌聖歌」,除了緬懷遠古的先王,也一併哀弔去年逝世的拉瑪九世普美蓬陛下。數千人同時跪拜的景象確實壯觀,如果有看過清宮劇,那場面絕不輸給早朝時太和殿前群臣叩首高呼萬歲的畫面。

不過這裡也要稍微補充說明一下,由於泰國是個極度尊重皇室的國度,而朱大向來會為新入學的學生舉辦「拜王禮」,以表忠君愛國。而朱拉隆功大帝不僅是朱大的創建者,更被視為泰國現代化最重要的君主(電影「安娜與國王」中的那位)。相信多數泰國人民確實是打從心底敬佩這位君王的,全國各地的朱拉隆功雕像,不時會有民眾虔誠膜拜、供奉鮮花素果等,也因此,朱大便「順應民情」,從1997年開始,每年都會多次組織學生行「拜王禮」,長久下來,也被認為是代表朱大的驕傲。

然而,這次的典禮由於皇室成員到訪,本來就花費了比預期更多的時間,加上校方可能求好心切,又希望媒體能夠多拍攝一些畫面,從排練到正式上演,總共讓數千學生跪在大廣場上數小時之久。偏偏此時天空又飄起小雨,雨勢忽而漸大,但校方仍沒有要讓學生進屋避雨的意思,此時的小奈或多次反映未果,或本就對這類英雄崇拜嗤之以鼻,忍無可忍之下決定起身離席,數名追隨者也群起效仿以表抗議。

現場校方人員自然不能容許此等「目無尊長」、「對先賢大不敬」之舉,更何況公主殿下還沒走遠(對,公主一行人在天剛飄雨之際便迅速進屋避雨去了),這等離經叛道的行為傳到公主耳裡怎麼得了。於是乎數名師長協同糾察隊學生便對旗展開壓制,過程難免有肢體碰撞,全程也被錄影上傳網路。

事件的結果是,小奈一行「犯上」的學生,因違反校規,行為不檢,有損校譽,被罷免學生會主席之職,並永遠不得擔任任何學生會的職務,同時再扣掉25分的學習管理分數(有點類似台灣的操行成績)。小奈不服上訴,同時控告當時校方人員對其造成的肢體傷害(有驗傷單為證),但可想而知,校方迅速駁回並維持原判,擺明了「球員、裁判都是我的人,你要怎麼跟我鬥」的姿態。

泰國輿論為此沸騰了一陣,但總的來說,即便小奈收到了來自海外不少重量級人士的聲援,同時在他個人的臉書上,短時間也獲得大批網友的按讚支持,不過,泰國主流輿論大部分仍偏向認同校方,而當小奈與其死黨支持者希望發起遊行抗議,那數萬「網友」們,倒也沒幾個願意挺身而出,事情到此,大概可謂暫時告一段落。

筆者在這件事的立場上,老實說兩邊都能理解。一方面,泰國在他們的民族內涵與教育養成中,確實有濃厚的忠君(皇室),服從權威(師長)等思維,所以沒必要老是用歐美那套個人至上英雄主義,去批判別人的文化。但另一方面,筆者確實也不喜歡搞偶像崇拜,哪怕是對明星又叫又跳的「腦粉」,或是對偉人叩首跪拜的信徒,一向秉持靜而遠之的態度,我尊重別人的信仰自由,並且在非常必要的時候,或許勉強可以依樣畫葫蘆去「表演」一下(假如哪天受泰皇室召見,那個場合也真的不得不跪一下了),但若要對一尊雕像,一張照片,或一個被大師加持過的信物在那邊「心悅誠服」的膜拜⋯⋯實在是難以照辦。

回想小時候,多數同年紀或年紀在我之上的朋友,應該都依稀記得「向國父遺像行三鞠躬禮」的事,講到根本上,這與學生向朱拉隆功大帝跪拜叩首事件本質上是一樣的邏輯。好或不好,不宜輕率的定奪,因為那牽涉到每個人的自由意志與社會整體的集體價值共識,你必須很小心的依據「脈絡」來看待每個個案。但若是被強迫的服從,或盲目的追隨,就肯定不是件健康的事,因為你未能讓大眾通曉來龍去脈,反而只是以權威、利誘、洗腦的方式去塑造個人崇拜,這並不是真正對歷史的了解,以及了解之後進而能反思、批判,再而做出是否要「崇拜」的決定。

關鍵字: 曼谷泰皇軍政府泰國

 

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