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春季瑜珈練習與養生 – 下篇
春季瑜珈練習與養生 – 下篇
07/04/2015

春季瑜珈練習與養生 – 下篇

ArticleBeginner's GuideEvent

「肝膽養生」有幾個以下要點:
1. 「子時」前入眠
養護肝膽最重要的就是別熬夜,21點至凌晨3點即進入睡眠,最晚別超過「子初」(23點),以保證膽經在最旺的子時(23:00—1:00)以及肝經最旺的丑時(1:00—3:00)進入睡眠,夜晚是人體滋陰潛陽,進行睡補的最佳時段,肝血的淨化,再生,膽汁的新陳代謝都需要在這個時段完成;
《黃帝內經》講「十一臟腑取決於膽」,取決於膽的什麼呢?那就是重要的升發之機;因為;膽經最旺的是「子時」正是天地陽氣初升的時候,如果這時不睡,不僅無法養長肝膽的陽氣,還會耗傷陽氣。

2. 「惊蜇」起床
「春氣與肝氣相通」,春主升發。 5點為一天的「惊蜇」,意思是冬眠的蟲子都甦醒了。如果這時依然臥睡,由於體內的氣血較旺,筋脈就容易受到壓迫,起的太晚,人就會覺得渾身隱隱酸痛,精神上也會出現沒精打彩。甚至鬱鬱不樂。如果睡眠不足,也最好5點起床,可以靜坐或室內走一走,以升發體內陽氣,睏時,再睡個回籠覺。

3. 心情平和
肝做為疏通人體的通道,非常嬌氣而敏感,一遇到不順心的事,體內的氣機就會不順暢,《黃帝內經》中說「百病生於氣也」, 「怒則氣上」。不止大怒傷肝,喜怒憂思悲恐驚,七情太過,都是傷肝的病因。

4. 常閉目
《黃帝內經》說「人臥則血歸於肝」又說「肝開竅於目」,「久視傷血」。肝有藏血的作用,而眼睛相當於儲藏室的門閘,人在躺下的時候,都會習慣於閉上眼睛,所以,夜間睡眠是養肝血的最好方法。白天應盡量減少面對電腦及看電視的時間,乘做公車的時候,可以閉目養神。

5. 晨起拍膽經
人的膽經是沿體側從(頭部)一直到下面(腳部)外側的一條陽經,膽為少陽之氣,相當於體內初升的太陽,如果由上而下敲打大腿外側沿褲縫的這條膽經,左右對稱兩條,最好就是屁股到膝蓋這段就行,一天敲兩至三次,那麼就能促進肝膽經的暢達機能。
應在清晨或是上午敲打膽經,不宜過量敲打。夜晚屬陰,如果晚上或臨睡前敲打膽經,會使膽升成陽氣,令人亢奮而難以入睡。通常晚上九十點入睡的人,自從開始晚上敲膽經後,除了入睡慢,有的還會習慣性地在「子時」或「丑時」突然醒來,這就是肝經和膽經有熱的一個外象。

6. 疏通肝經
肝火大的人按摩肝經循環行在腳背上的太衝穴,可以平肝氣。另外,將腳底板翻朝向自己,用左手手掌將左腳腳趾向上向外翻起,用右手按壓左腳地板,會發現一條硬筋,也是肝經循行於腳的一條路線,肝氣虛的人,這跟筋不明顯,而肝陽亢,或有內熱的人,這根筋多半會很硬,缺少彈性。晨練時可按壓此經。

7. 養肝食療法
肝氣不足,體寒的人可以多吃些補氣血的食物,酸味和青色無行與肝相應,陰虛內熱及肝陽亢進的人,都應少吃辛辣油膩的食物,宜吃些性平性涼的綠色蔬菜,除了與體質相應,食補也應順應上午補陽,下午及傍晚滋陰的自然規律。
肝主筋,膝為筋之府,這裡的筋指的是身體的韌帶,肌腱等部分。肝氣不足,就會腰膝酸軟,肝陰虛,也會腰膝酸軟,區別在於:肝氣不足的人寒,怕冷,肝陰虛的人易生內熱。肝陽亢進的人,坐的時候,會不自覺的抖動腿腳,或者坐不安寧,來回走動,這些都是「肝燥」的一個外向。
練習瑜珈的時候,專注在身側的延展,四肢外側的拉伸,都容易刺激到膽經。配合著時節去強化相對應的經絡,留意不同季節選課時的調整課程的內容,都是對自己身體的關心。

身體就像一幅充滿四季變化的美麗圖畫,順著一年四季的陰陽起伏,感受身體氣血相對的流動消長,慢慢享受即將進入夏季的滿滿的能量。

全文感謝由Yoga Journey Kenny老師分享,共分上、中、下三篇, Namaste.
【春季瑜珈練習與養生-上篇】http://yogajourney.com.tw/yoga-in-spring/
【春季瑜珈練習與養生-中篇】http://yogajourney.com.tw/yoga-in-spring-2/

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