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日常生活中，我們為什麼會不自覺地打哈欠、伸懶腰呢？

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從中醫的角度來說，這是胃氣不降、三焦氣機不順的表現。如果長時間伏案工作，臟腑不舒，心肺之氣不足，人就會開始疲勞。這時，人體就出現自救的動作——伸懶腰。

當我們伸懶腰、兩臂上舉的時候，胸腔就得到了擴張，心、肺、胃都能得到舒展，這時，氣血通暢，體內廢氣也更易於排出；同時，伸懶腰時的擴胸動作，可調節心肺的呼吸，從而讓人體的氣機充足，加快各個臟腑的運化，減輕疲勞。

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少林八段錦第一式：孕育新生機

少林寺的歷代高僧在不斷地在練功中把伸懶腰這個動作逐漸地理論化，形成了少林八段錦的第一個動作「雙手托天理三焦」，下面我把動作講解一下：

①先兩腳後跟相並，兩腳尖外開呈九十度，手臂慢慢從左右兩側向上高舉過頭，翻轉掌心極力向上托，十指相對，使兩臂充分伸展，不可緊張，恰似伸懶腰狀。同時緩緩抬頭上觀，要有擎天柱地的神態，同時配合吸氣。

②然後翻轉掌心朝下，在身前正落至胸高時，隨落隨翻轉掌心再朝上，微低頭，眼隨手運，同時配以緩緩呼氣。

③如此兩掌上托下落，配合呼吸練習四～八次。

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那麼「兩手托天理三焦」的養生機理是什麼呢？

 

當我們手臂上舉吸氣時，胸腔位置提高，增大了膈肌運動，從而減小內臟對心肺的擠壓，有利於靜脈血回流心臟，使肺的機能充分發揮，解除疲勞。另外，上舉吸氣，使橫膈下降，由於抬腳跟站立，自然使小腹內收，從而形成逆呼吸，使腹腔內臟得到充分自我按摩，可有效防止胃下垂、子宮下垂等。

 

呼氣時雙手放下，膈肌向上鬆弛，腹肌亦同時鬆弛，此時腹壓較一般深呼吸要低得多，這就改善了腹腔和盆腔內臟的血液循環，可預防和緩解便秘、痔瘡症狀。

 

隨著年齡的增長和生活方式的影響，脊柱的過度彎曲、椎間盤的膨隆、骨盆的移位、胸廓的下降等，是造成中老年人一系列慢性病、頑病痼疾的常見原因。

 

本式動作通過對脊柱的對拉拔伸，有利於糾正脊柱周圍小關節的紊亂，並適當刺激脊柱兩旁神經根，對腰背痛、背肌僵硬、頸椎病、腿部脈管炎等都有一定的防治作用。用以預防治療脈管炎時，要取高抬腳跟的做法，每次要反覆練習。

 

此外，雙臂反覆地上舉、下落，還可鍛鍊肘關節、肩關節和頸部，有效防治肩背病、頸椎病、高血壓、偏頭痛等。

 

科學研究證明，練習八段錦還能提高中老年人上下肢的力量，改善呼吸系統機能，提高老年人關節靈活性、平衡能力和神經系統靈活性等。因此，把雙手托天理三焦放在八段錦的第一式，其重要意義不言自明。

 

從少林子午流注醫學的角度，練習本動作最好在亥時（晚上九點至十一點），因為此時三焦經經氣最旺，五臟六腑的經氣全部開放，人感覺很舒服。練完本式，即上床休息，可以讓身體中的三焦經絡得到養護，以備下一個時辰，即子時孕育新的生機。

 

 

 

本文摘自《禪武醫之少林養生大法》釋延億 著。

圖片來源：pexels

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