【瑜伽入門必讀】最適合您的瑜伽類型

瑜伽有各種不同的形式/類型。根據自己的長處、弱點和想達到的目標，必定有一種適合您。我們為您編寫了此瑜伽入門必讀指南，助您找出屬於您的瑜伽！

 

哈達瑜伽（Hatha Yoga）

哈達瑜伽最適合初學者，因為其節奏緩慢及放鬆，而且所有姿勢都容易調整，從而更易於進行。哈達瑜伽中的姿勢（如Asana體位法）相當靜態，重點並非放在表現自己上，而是放在呼吸技巧（即pranayama呼吸法）上。這是讓自己進入瑜伽世界的好方法。《瑜伽雜誌》指：「哈達的修煉旨在讓您的身體、思想和精神保持和諧並平靜下來，為冥想做準備。」

艾揚格瑜伽（Iyengar Yoga）

艾揚格瑜伽是一種著重精確的修煉。姿勢需要維持較長時間，目的是幫您增強力量、靈活性、穩定性和意識。艾揚格瑜伽專注於每個姿勢的人體構造細節，並經常會透過道具輔助您每個姿勢都做到正確。這令艾揚格瑜伽成為完美主義者的一流選擇。

流動瑜伽（Vinyasa Yoga）

流動瑜伽亦稱為流瑜伽（flow yoga）或力量瑜伽（power yoga），與以上兩種瑜伽相比，流動瑜伽節奏較快、鍛煉強度更高。這種瑜伽需要您不斷移動，快速從一個姿勢轉換到下一個，幾乎沒有時間靜靜地沉思。您的動作需要與呼吸協調，使您可以在改變姿勢時流動自如。不建議初學者練習流動瑜伽，因為節奏可能會非常快且難以跟隨。

陰瑜伽（Yin Yoga）

陰瑜伽的節奏慢很多。每個姿勢的停留時間為1至5分鐘，有時甚至會更長，具體時間取決於您的水平，讓您能更深入地了解每個姿勢。這讓您可以伸展肌肉並變得更加靈活。陰瑜伽的慢節奏使其冥想元素更高，非常適合希望減輕壓力和焦慮的人士。陰瑜伽令人非常放鬆，但不建議耐性較少且喜歡較活躍、快節奏的運動之人士進行。

昆達利尼瑜伽（Kundalini）

昆達利尼瑜伽利用聲音、呼吸和體位，旨在透過誘發稱為「靈蛇力」（英文為serpent power，亦稱昆達利尼蛇）的能量釋放來喚醒精神意識。昆達利尼被視為是與神聖女性相關的能量。其組合哈達瑜伽的技術以及深呼吸練習、咒語（mantras）和各組練習。昆達利尼瑜伽非常注重精神意識和覺醒。

阿斯坦加瑜伽（Ashtanga Yoga）

阿斯坦加瑜伽分為6個不同級別，每級都有一連串的動作，每次均以相同的順序進行。進行這種瑜伽時，導師並不會由頭到尾帶領練習，而是四處觀察幫學生調整姿勢、以各種方式提供協助及指導。每個學生都會按照自己的方式進行姿勢，直到他們掌握了當前姿勢後才能繼續下一個姿勢。阿斯坦加瑜伽亦著重於控制呼吸的練習（即pranayama呼吸法）。這種瑜伽非常適合喜歡依照自己的節奏、能夠自我激勵的人士。

阿南達瑜伽（Ananda Yoga）

阿南達瑜伽是哈達瑜伽的瑜伽系統，主張寧靜、無聲，目的是讓我們控制自己內在的無聲能量、協調身體、改善精神，最重要是提高自己的意識水平。其移動性比其他修煉少，因為目的旨在為深度冥想作準備。

高溫瑜伽（Hot Yoga）

高溫瑜伽是在加熱到攝氏27至38度之間的房間中進行的瑜伽，您可以在房內練習各種姿勢。房間的熱量可以為肌肉加熱，從而提高靈活度，而且比傳統的瑜伽修煉消耗更多的卡路里。另外，有研究亦發現高溫瑜伽有助增強心血管功能。

 

我們希望本指南可以幫助您找出最適合您的瑜伽類型。歡迎分享本文並訂閱我們的電子刊物，以定期收到更多有關健康的免費文章！

本文由Healthy Matters獨立撰寫，未經贊助。它僅提供資訊，不能取代專業的醫療建議、診斷或治療。不應將其作為特定的醫療建議。

Source:

https://www.healthymatters.com.hk/zh/yoga-101-which-style-is-right-for-you/

Salt Scrub by Coconut Mama

What is a Salt Scrub

Salt scrubs are an exfoliating product made with various types of salts and usually a carrier oil to moisturize the skin. Salt scrubs tend to be more abrasive than sugar scrubs and are best used for dry, challenging and damaged skin. I prefer to use salt scrubs on my feet, hands, and any areas of my skin that may have a callus (sometimes knees or elbows). 

Salt Scrub vs. Sugar Scrub

A salt scrub is usually more abrasive and should only be used on the body or the feet and hands. However, for some skin types, salt is too rough to be used on the whole body. In this case, a sugar scrub would be a better option since it’s less abrasive. When it comes to using a scrub for your face, salt scrubs are not a good choice. Avoid using this kind of scrub on your face or any sensitive area. 

How To Make Salt Scrub

To get started, you’ll want to check your coconut oil to see if it’s soft (room temperature) or solid. If it’s solid, you’ll need to warm it up on the stovetop gently.

Next, you’re going to mix 1/4 cup of soft coconut oil with 1/2 cup of salt. You can use any salt you like. I like to use Epsom salts because they’re an excellent source of magnesium, and I feel so relaxed when I use them on my feet after a long day. Other good salt choices are Redmond sea salt, dead sea salt, or french grey sea salt. 

Mix the salt scrub well and store it in an air-tight container or glass jar.

How To Use Salt Scrubs

1. Use 1-2 tablespoons of the sea salt body scrub to exfoliate your feet, hands, and skin.
2. Rub gently in a circular motion to massage and rub into your skin.
3. Rinse off thoroughly with warm or hot water in the shower. You may want to use a drain catcher to collect the flower buds from going down the drain.
4. Use 1-2 times a week. 

How To Use Salt Scrubs

1. Use 1-2 tablespoons of the sea salt body scrub to exfoliate your feet, hands, and skin.
2. Rub gently in a circular motion to massage and rub into your skin.
3. Rinse off thoroughly with warm or hot water in the shower. You may want to use a drain catcher to collect the flower buds from going down the drain.
4. Use 1-2 times a week. 

Equipment and Materials:

Salts:

• Dead Sea Salt
• Epsom Salts
• French Grey Salt
• Redmond Sea Salt

Carrier Oils:

• Virgin Coconut Oil
• Refined Coconut Oil (No coconut scent)
• Olive Oil

Dried Herbs And Flowers:

• Lavandin Flower 
• Lavender Flower 
• Calendula Flower
• Chamomile Flower

Organic Essential Oils:

• Rosemary Essential Oil
• Peppermint Essential Oil
• Roman Chamomile Essential Oil
• Lavender Essential Oil

Salt Scrub Add-Ons

This basic recipe is great all on its own, but sometimes I add other oils, herbs, or essential oils. These are some of my favorite add-ons:

• Olive oil: Olive oil is very conditioning and absorbs deep into the skin. I like to add one tablespoon of it to this salt scrub for added moisture. 
• Herbs/Flowers: Dried herbs or flower buds are a great addition to this scrub. They add a lovely scent that isn’t too overpowering and make the scrub look beautiful. But, of course, there are skin benefits to many herbs and flowers too! For example, I used dried lavandin flowers in this recipe. 
• Essential oils: One or two drops of organic essential oils can be a great addition to this scrub. Rosemary and peppermint are my favorites to use on my feet as they leave the skin feeling invigorated and refreshed. 

FAQ

What essential oils can I use in the scrub?

I like lavender but other oils like orange and eucalyptus can be used too.

Can I mix coconut oil with Epsom salt?

Yes, coconut oil will mix with epsom salts to create this scrub.

Can I add color to this scrub?

Yes, natural colorants and dried herb powders can be used to color this scrub.

Yield: 1 six ounce jar

• 1/2 cup epsom salts, dead sea salt, or real salt

• 1/4 cup coconut oil, melted

• 1 tbsp olive oil (optional)

• 1 tsp dried herbs (optional)

• 1–5 drops essential oils (optional)

INSTRUCTIONS

1. Mix the melted coconut oil, epsom salts together in a small bowl.
2. If you’d like to upgrade this scrub with the add on’s, mix them into the scrub after you’ve mixed the coconut oil and salts together. I like to add a few drops of essential oils like lavender, orange, grapefruit and eucalyptus.
3. Store in an air tight container until ready to use.This recipe will fill a 6-ounce jar.

Source:

Coconutmama: Salt Scrub By Tiffany Marie  September 13, 2022

洗衣机怎样选购？教你买洗衣机不踩雷还省钱！

洗衣机几乎是必备家电，家家户户都需要。 但很多人家里的洗衣机不耐用，用了 2-3 年就会出一点故障，难道是衣服的问题？还是要花高价买超贵洗衣机？ 不，便宜的洗衣机也有好质量！

那洗衣机要怎样买性价比高呢？跟着以下的需求和特征对比就懂了：

 洗衣机种类： 

• 波轮洗衣机 
• 滚筒洗衣机

主要特点：

选择容量：

注：经常洗床单被子这种大衣物的话建议购买9-10KG

品牌：

著名品牌烘干机的制造技术比较成熟，产品多，无论是产品质量还是售后服务都有保障。所以，在选购烘干机时，认准这些品牌都不会有问题。

• 奢侈品家电：Miele
• 高端系列：Siemens、BOSCH、LG、Panasonic、Samsung
• 中端系列：Haier、Midea、LittleSwans
• 低端系列：TCL、Hisense

高端系列一般质量都有保障，性价比也比较高，如果预算可以，建议选择高端系列哦~

Source:

 趣你的大马
05/05/2022  生活资讯, 好康介绍

Foods That Can Cause Foods That Can Cause Food Poisoning: Oysters and Vibriosis

Oysters and Vibriosis

What You Need to Know

• Eating raw or undercooked oysters that contain Vibrio bacteria can make you ill.
• Some kinds of Vibrio bacteria cause the illness vibriosis.
• An oyster that contains Vibrio doesn’t look, smell, or taste different from any other oyster.
• Cooking oysters properly can kill Vibrio and other harmful germs they might contain.

Many people enjoy eating raw oysters. But eating raw or undercooked oysters and other shellfish puts you at risk for vibriosis and other foodborne illness.

What is vibriosis?

Vibriosis is an illness caused by some kinds of Vibrio bacteria. Vibrio naturally live in coastal waters where oysters live. Because oysters feed by filtering water, Vibrio and other harmful germs can concentrate in their tissues. When someone eats raw or undercooked oysters, germs that might be in the oyster can cause illness.

CDC estimates that about 80,000 people get vibriosis—and 100 people die from it—in the United States every year. Most of these illnesses happen from May through October when water temperatures are warmer. However, you can get sick from eating raw or undercooked oysters during any month, and raw oysters from typically colder waters also can cause vibriosis.

An oyster that contains Vibrio doesn’t look, smell, or even taste different from any other oyster. You can kill Vibrio in oysters and other shellfish by cooking them properly.

What are the symptoms of vibriosis?

Most Vibrio infections from oysters result in mild illness, including diarrhea and vomiting. However, people with a Vibrio vulnificus infection can get very sick. As many as 1 in 5 people with a Vibrio vulnificus infection die. This is because Vibrio vulnificus infection can lead to bloodstream infections, severe skin blistering, and limb amputations.

If you develop symptoms of vibriosis, tell your medical provider if you recently ate or touched raw oysters or other raw shellfish or came into contact with salt water or brackish water. Brackish water is a mixture of salt water and fresh water. It is often found where rivers meet the ocean.

Who is more likely to get vibriosis?

Anyone can get vibriosis, but you may be more likely to get an infection or severe illness if you:

• Have liver disease, cancer, diabetes, HIV, or the blood disorder thalassemia
• Receive immune-suppressing therapy for the treatment of disease
• Take medicine to lower stomach acid levels
• Have had recent stomach surgery
• Are 65 years or older

How do people get vibriosis?

Most people become infected by eating raw or undercooked shellfish, particularly oysters. Some people become infected by:

• Getting brackish or salt water in a wound, such as when swimming, wading, or fishing.
• Cutting themselves on an item, such as a rock or pier, that has come into contact with brackish or salt water.
• Getting raw seafood juices or drippings in a wound.

How can I stay safe?

Follow these tips to reduce your chances of getting an infection when eating or touching shellfish and other seafood:

• Don’t eat raw or undercooked oysters or other shellfish. Fully cook them before eating, and only order fully cooked oysters at restaurants. Hot sauce and lemon juice don’t kill Vibrio bacteria and neither does alcohol.
  • Some oysters are treated for safety after they are harvested. This treatment can reduce levels of Vibrio in oysters, but it does not remove all harmful germs.
• Separate cooked seafood from raw seafood and its juices to avoid cross contamination.
• Wash your hands with soap and water after handling raw seafood.
• Stay out of salt water and brackish water if you have a wound (including from a recent surgery, piercing, or tattoo).
  • Cover any wounds if they could touch raw seafood or raw seafood juices, or if you might come into contact with brackish or salt water.
• Wash open wounds and cuts thoroughly with soap and water if they contacted salt water, brackish water, raw seafood, or raw seafood juices or drippings.

What are tips for cooking shellfish?

Before cooking, discard any shellfish with open shells.

For shellfish in the shell, either:

• Boil until the shells open and continue boiling another 3–5 minutes, or
• Add to a steamer when water is already steaming and cook for 4–9 minutes.

Only eat shellfish that open during cooking. Throw out any shellfish that do not open fully after cooking.

For shucked oysters, either:

• Boil for at least 3 minutes
• Fry in oil for at least 3 minutes at 375°F
• Broil 3 inches from heat for 3 minutes, or
• Bake at 450°F for 10 minutes

Source:
Page last reviewed: June 29, 2022 
Content source: Centers for Disease Control and Prevention, National Center for Emerging and Zoonotic Infectious Diseases (NCEZID), Division of Foodborne, Waterborne, and Environmental Diseases (DFWED)

禪柔運動 gyrotonic®

什麼是「禪柔運動」？

禪柔運動(gyrotonic®)是由匈牙利裔的芭蕾舞者Juliu Horvath所創立。 多年前，因為韌帶的傷害停止了舞蹈生涯後，她開始透過瑜伽和體操修復受傷的身心，進而創立了這套結合瑜珈、太極、體操和冥想的療癒運動。 禪柔屬於溫和易做、強調流暢性的全身性運動，由於注重脊椎的多面向活動，所以又有人稱為「脊椎螺旋運動」

「禪柔運動」的類型

禪柔運動大致上分為兩種類型：Gyrokinesis和Gyrotonic，基本上兩者為同一套動作。不過Gyrokinesis大多在瑜珈墊或椅子上進行，Gyrotonic則需要在一套特製的禪柔運動器材上進行

為什麼要練習「禪柔運動」？

禪柔運動的核心宗旨是讓身體變得更健康，健康的定義很廣泛，不只是身體的力量，更包括各項指標均衡發展。包括：心肺耐力、肺活量、動作控制力、肌肉延展性、肌耐力、敏捷度的提升，以及改善體態，讓你的身材看起來更玲瓏有緻。因此只要是時常覺得身體僵硬、姿勢不良、活動量不足的人，都十分適合做禪柔。

脊椎側彎幾乎是人人都有的文明病，無論是體態或是健康取向，專業醫師、復健師都傾向讓脊椎回歸筆直。而禪柔運動的核心精神之一便是訓練脊椎的柔韌度。

「禪柔運動」的好處2：療癒身心靈

禪柔運動原先用於治癒受傷的身體與心靈，而這份初衷也延續到現在的動作設計。許多禪柔課程會從中加入了冥想的環節，需要訓練者全身與全心的投入，感受自己的意念與身體能量的流動。除了與自我深度對話、讓身心靈平靜之外，更能有效地提升身心的協調性。

「禪柔運動」好處3：溫和訓練筋膜

禪柔運動的核心是脊椎的柔韌訓練，跟重視脊椎「抗旋轉」的傳統核心訓練不太一樣。而這樣的訓練模式能夠啟動到脊椎附近的小肌肉，也因為多面向的運動，能夠透過溫和地訓練到身體的筋膜深處。

適合「禪柔運動」的對象

1.久坐上班族

2.姿勢不良、駝背、身體僵硬的人

3.活動量低族群

4.手術之後筋膜沾黏者

給「禪柔運動」初學者的建議

任何運動其實都很重視動作的「正確性」，所以都會建議訓練者尋找適合自己的專業教練，才能精準地訓練到正確的部位。而禪柔更是一種新興的運動，結合了肌肉的鍛鍊、深層冥想與心靈上的療癒，有專業的教練帶領才能練得更準確到位。

有許多韓國的Youtuber拍出自己在禪柔運動的過程影片，也可以透過這樣的方式先了解禪柔究竟是什麼，有興趣再找教練上課！

Source:
Cosmopolitan  BY TCHATA LU 與 ZELLIE WANG  2021/08/17