YOGAFEVER瑜伽群練習－頭倒立
頭倒立時會發生什麼
在頭倒立體式中，不止你的身體會倒過來，你的血壓也會。
整個身體的血壓都發生改變。頭，頸，肩，靜脈，動脈，肺以及腿部的壓力發生變化。而這些壓力的改變迫使你的身體去做出一些反應來進行相應的平衡。上肢的肌肉和組織也得到激活。
When you come into headstand, not only the body inverts, but the blood pressure as well. The pressure changes in the head, neck, shoulders, veins, arteries, lungs as well as legs. This change in blood pressure forces the body to react in order to maintain balance in the different body systems. The muscles and tissues of upper extremities are also stressed and activated.
頭倒立的好處
根據最近的臨床研究，倒立能夠將大腦的工作能力提高了14％，定期的倒立確實能夠提高專註力，記憶力，觀察力和思維清晰度，可以抵制抑鬱和焦慮。
According to recent clinical research, inversions improve the brains performance by 14%, and regular inversions do really improve concentration, memory, observation and clarity of thought and can counter-act depression and anxiety.
此外，倒立還有可能在阻止大腦「老化過程」方面發揮重要作用。
許多精神惡化可以追溯到血壓差和動脈硬化（兩者減少了氧氣的流通）。因此，通過定期的倒立練習，我們可以克服這些危險因素，使頭腦儘可能的保持健康，防止痴呆。
Furthermore inversion therapy may even play a serious role in arresting the brain』s 「aging process.」
Much of mental deterioration can be traced to poor blood pressure and hardening of the arteries, both of which reduce oxygen flow. Thus, with regular inversion therapy, we can overcome these risk factors and keep the mind from sliding into dementia.
總之，頭倒立這個體式之王的好處包括：
有助於所有內分泌腺的更好的功能和協調
通過刺激神經系統改善身體，維持體內平衡
對大腦，眼睛和耳朵進行調理
提高記憶力和專註力
消除精神疲勞，抑鬱和焦慮
改善中樞神經系統的功能
改善身體調節血壓的能力
改善心臟的健康
改善體態，激活核心
加強背部，肩膀和手臂的肌肉
改善全身的血液和淋巴循環
改善消化和排泄
stimulating the functioning of pineal, hypothalamus and pituitary glands. This helps in better functioning and coordination of all the endocrine glands;
improving the body』s ability to maintain homeostasis by stimulation of the nervous system;
providing conditioning to the brain, eyes and ears due to increased blood pressure;
improving memory and concentration;
removing mental fatigue, depression and anxiety;
improving the functioning of the central nervous system;
improving the body』s capability to regulate blood pressure by stimulation of baroreceptor;
improving fitness and conditioning of the heart by reversing the blood pressure;
improving body posture and activating the core;
strengthening of muscles of back, shoulders and arms;
improving blood and lymph circulation in the entire body; and
improves digestion and elimination.
- 如何練習頭倒立？
強哥的頭倒立_騰訊視頻 https://v.qq.com/x/page/k03987991rz.html
??這應該是所有老師會教給你的進入頭倒立的方法。
首先我想說的是，小夥伴們首先一定要克服心裡的恐懼。
我們的身體有非常複雜和強大的系統，以確保身體和大腦保持安全。如果你身體健康，並且有經驗的老師的幫助和指導，你的練習其實是非常安全和有益的。
在教課的過程中，我經常聽到的問題就是頭太痛或者脖子痛。這是因為由於力量還不夠或者不知道如何發力。力量往下沉給頭或者脖子太多的壓力才會這樣。
所以在這之前，你可能需要多好好練習一下基礎：
STEP 1:
STEP 2:
STEP 3:
我現在每天還在堅持練這個，有個紮實的基礎才是最重要的！
從 STEP 1 到 STEP 3 是一個進一步把骨盆往前以及往上送的過程
這個過程會把你的重心位置挪動。
把骨盆往上送的過程是很重要的！
因為我平時在教課的時候有很多初學者只想著往前走並沒想到往上走，於是胸腔還是往下沉的，背部往前拱太多，這樣就會一個前滾翻滾到前面的同修的墊子上了。
之前我們在倒立筆記裡面也說過，這個練習的重點是如何去激活上提時的肌肉力量。對於把過多壓力放在頭部和脖子的練習者，頭離地的練習難道不是更好？
一定不要一開始就著急抬腿往上，學會控制自己的情緒和執著。
從屈腿上開始練習。先學會在屈腿的時候找到穩定。
要不要靠牆練習
其實如果你來上我的課，我是不會同意你靠牆的。
有我在，你還找牆，你是看不起我咯？
如果你自己練習的時候覺得實在不放心，比如，你不知道怎麼前滾翻，或者你有點上了年紀，靠牆練的時候，只能把牆當作防止往後翻的輔助，不能夠只想著往牆上倒而靠在牆上停留長時間。這樣反而會是錯誤的練習。而錯誤的練習，不僅沒有好處，而且可能會有壞處，比如受傷。
初學者，最好在一次完整練習的最後階段進行頭倒立練習。
頭倒立的停留時間
關於頭倒立的最長持續時間目前沒有具體的定論。Hatha Yoga Pradipika 甚至提到3個小時。 但是大部分古代的哈達瑜伽文本都提出，只要頭倒立穩定舒適，並且不用過多的努力來保持，就可以停留任意的時間。
所以如果你的手臂，背部或頸部開始累了，你應該下來。逐漸練習，就能夠持續更長時間。
There are different views on the maximum duration for holding the headstand. Some teachers suggest maximum 2 minutes, some suggest 3-5 minutes, Hatha Yoga Pradipika even mentions 3 hours. But most of the ancient Hatha yoga texts suggest one common thing that the headstand can be held for any amount of time as long as it is steady and comfortable and no excess effort is used to stay in the posture. So if your arms, back or neck starts to get tired you should come out of the pose. Gradually with practice you will be able to hold the pose longer.
什麼人不要練習頭倒立
7歲以下的兒童，頭骨還沒有長好
孕婦
青光眼患者（增加眼睛的壓力）
急性或重度偏頭痛患者
肩部和頸部有傷（康復後再練習）
高血壓患者
嚴重心臟病患者
骨質疏鬆症患者
Children under age of seven years as their skull is freshly fused and can be still soft and prone to injury;
pregnant women should avoid it as it can be risky if they fall out of the pose due to any reason;
people with glaucoma should avoid it as it can increases the pressure in the eyes;
people suffering acute or severe migraine should also avoid headstand;
people with shoulder and neck injuries should also avoid practicing headstand till the injury is healed;
people with hypertension should avoid headstand as it can lead to worsen the condition in some cases;
people with severe heart problems should avoid it; and
people suffering of osteoporosis should also avoid headstand.
引用：Headstand 10 Things You Need To Know
希望更多的老師和同修參與到我們的學習中！
這裡還有更多美好的學習主題和筆記等著你。
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YOGAFEVER瑜伽群練習主題－頭倒立（no.4）
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