[fusion_builder_container admin_label=”Article Intro” hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” status=”published” background_color=”#ffffff” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” border_style=”solid” margin_top=”-90px” padding_right=”0px” padding_bottom=”0px” padding_left=”0px” admin_toggled=”yes” border_sizes_top=”0px” border_sizes_bottom=”0px” border_sizes_left=”0px” border_sizes_right=”0px” type=”flex”][fusion_builder_row][fusion_builder_column type=”1_1″ layout=”1_1″ spacing=”yes” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_image_id=”” 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sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] 禪修的基本原則不出乎調飲食、調睡眠、調身、調息和調心等五要素，而以後三個要素最為重要，目的是為調理身心。身心健康以後，才能夠更好地修行，獲得圓滿，所以修行的關鍵不能離開氣息而單獨談身心的健康和統一。當然廣義的禪修概念更加寬泛，行走坐臥，吃喝拉撒，一舉一動都是禪。 [/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container admin_label=”Featured Image” hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” status=”published” background_color=”#ffffff” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” 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margin_bottom=”6px” margin_left=”” icon=”fusion-prefix-icon-food-instagram-brands” icon_position=”left” icon_divider=”no” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” dynamic_params=”eyJsaW5rIjp7ImRhdGEiOiJzaXRlX3VybCIsImxpbmsiOiIiLCJiZWZvcmUiOiIiLCJhZnRlciI6IiIsImZhbGxiYWNrIjoiIn19″]腳ㄚ聚樂部[/fusion_button][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container admin_label=”Main Article + Image Gallery” hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” status=”published” background_color=”#ffffff” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” border_style=”solid” padding_top=”4%” padding_bottom=”40px” admin_toggled=”yes” type=”flex”][fusion_builder_row][fusion_builder_column type=”1_6″ layout=”1_1″ background_position=”left top” background_color=”” border_color=”” border_style=”solid” border_position=”all” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”medium-visibility,large-visibility” center_content=”no” last=”false” min_height=”” hover_type=”none” link=”” element_content=”” first=”true” spacing_right=”2%”][/fusion_builder_column][fusion_builder_column type=”2_3″ layout=”2_3″ spacing=”yes” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_image_id=”” background_color=”” background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” hover_type=”none” border_color=”” border_style=”solid” border_position=”all” border_radius_top_left=”” border_radius_top_right=”” border_radius_bottom_left=”” border_radius_bottom_right=”” box_shadow=”no” box_shadow_vertical=”” box_shadow_horizontal=”” box_shadow_blur=”” box_shadow_spread=”” box_shadow_color=”” box_shadow_style=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”” margin_bottom=”25px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”false” first=”false” spacing_right=”2%” spacing_left=”2%”][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] [fusion_dropcap boxed=”no” boxed_radius=”” class=”” id=”” color=””]下[/fusion_dropcap]面主要講到的是禪修當中的暖身運動： .

一般所講調身的主要方法，指的是打坐的坐姿，除了坐姿之外，還有行走、站立和躺臥等方法，就是所謂的坐禪、行禪、立禪、臥禪。

在坐前和坐後都需要有運動及按摩做輔助。運動及按摩是為了使血液循環通暢、氣脈運行活潑、肌肉和神經鬆弛，才能使身體舒適，即所謂氣和而後心平。如果身體缺少運動，生理機能便易於老化和產生病痛，運動使生理機能由緊張而鬆弛，由此能夠得到更多的營養補給及休息的機會。

１．暖身運動八式，一定要做！

暖身運動，只需一坪大的空間或一個人身的長度，乃至僅容身體坐下及站立的一小塊空間，也就夠了；且不論男女老幼，健壯衰弱，都可以安全練習。早上起床後，未活動前勿打坐，應先做一套簡易的暖身運動，讓筋骨鬆軟後再打坐。

①昂頭垂首：安靜站立，兩腳與肩同寬，兩臂貼身體兩側，昂頭同時屈肘外張（類似於向上打哈欠動作），頭部有適當的抗力，伴隨吸氣；呼氣低頭含胸，兩手放下向後伸展，反覆十次。

②掄臂拍打：兩腳站開與肩同寬，轉腰甩手，腳不動，身體儘量向右後轉，左手掌順手打到右肩上，再向左後轉，做同樣動作，左右分別甩打十次。

③指天畫圈：雙手伸直高舉，以雙手為點畫圓，身體做三百六十度旋轉，順、逆時針分別各十次。

④腰部運動：雙手叉腰，先以順時針方向轉動上半身與腰部，再逆時針轉動，分別各轉十次。

⑤擎天觸地：雙手交叉，手心向外翻掌，掌心朝上，手往上抬，腳跟同時提起，越高越好。再向下彎使手掌觸地。

⑥膝部運動：雙腳併攏半蹲，雙手扶在雙膝上先順時針轉十圈，再逆時針轉十圈，然後分開雙腳做八字纏絲膝法。

⑦腳踝運動：站立轉動右腳踝及左腳踝各十次。次數多寡可自行斟酌增減。

⑧擺手踮腳：一邊雙手前後擺動，手臂儘量提到與肩平，同時雙腳隨著手的擺動原地踮腳與頓腳，眼睛注視後手，以七為數遞增。

如果大家沒有時間進行坐禪，僅僅練習這套簡易的暖身運動對身體也是很有好處的，最主要是要堅持練習，堅持一段時間自己的身體就會發生顯著的變化

２．頭部暖身運動

每次坐禪之前，不論有否做上述之暖身運動，均需做下述的頭部運動，目的是使頭部血液減少，降低思潮起伏的動力；使頭腦清新，漸漸寧靜。

坐下蒲團後，先將兩手平置於左右兩膝，勿用力，身體坐正，再做頭部運動的四個步驟。

．第一步：頭向下低，再往後仰

．第二步：頭向右傾，再往左傾

．第三步：頭向右後轉，再向左後轉

．第四步：頭以順時針方向，向前、向右、上仰、左轉，再逆時針方向，向前、向左、上仰、右轉。

每個步驟身體不動，肌肉和神經放鬆，各做三次。動作緩慢柔軟，眼睛睜開，呼吸自然。

做完頭部運動，把左右手掌放在丹田（臍下約三指）處，雙手兩拇指相觸，成一倒三角形，深吸一口氣，接著慢慢吐氣並向下彎腰，雙掌壓小腹幫助把氣吐出，直至氣完全吐完，連續做三次深呼吸。這樣可以使體內的濁氣排出，換取新鮮的空氣，使血液循環順暢。

本文摘自《禪武醫之少林養生大法》釋延億 著。 圖片來源：pixabay

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