讓優雅成為一種生活習慣

讓優雅成為一種生活習慣

惟雯說故事

 

英國王妃戴安娜曾是許多人心目中的偶像,而賈桂琳甘迺迪的翩翩風采,也曾是鎂光燈聚集的焦點。但她們所吸引人的,不只是容貌,還有她們優雅的風采。

 

的確,優雅的動作讓人覺得舒服愉快,美好的肢體語言也能傳遞無形的訊息,勝過千言萬語。只是優雅能夠學習嗎?有什麼方法可以讓自己變得更優雅?

 

1.給自己一面大鏡子

想要優雅,得從觀察自己做起。白雪公主的繼母每天都要照鏡子,她每天都還要問:「魔鏡、魔鏡,誰是世界上最美麗的女人?」

她大概是世界上最愛照鏡子的人了,可惜她沒有善用鏡子來了解自己,而是讓嫉妒心來主宰自己。

 

英文裡的「鏡子」源自於拉丁文,它原來的意思是「不可思議的驚訝」。

如果能仔細看看鏡裡的自己,也許真的會驚訝地發現,原來自己的真象。因為,鏡子是最誠實的,它會忠實反映你的原貌。在大鏡子前,好好檢查自己,是否有明顯難看的姿勢或動作,再按專家的建議或身旁人的提醒,慢慢矯正,假以時日,一定會有顯著的改善。

 

2.時時矯正儀態

「基本站姿」是第一項要學的,美姿專家往往建議,人要儘量站直、站挺,讓整個身體就像一根有力的麻繩,從頭頂往上提,有一種「向上竄升」的感覺。

 

尤其頭要平穩地放在頭頸上,臉與脖子也要放正,下巴不要往上翹,也不要往下縮;肩膀自然放鬆,垂在左右兩側,不要一高一低或聳肩。同時,也要挺胸、縮小腹,再把臀部夾緊,經由這個動作,整個下半身就會結實。

 

從事形象顧問工作的李昀解釋,標準姿勢的學習,需要全身力量的控制,不是鬆垮,也不是緊繃著肌肉,而是讓一種隱含、持續的力量,從頭頸貫穿到四肢。因此,一個好的姿勢,要先有力,才會有美的表現。

 

在熟悉正確的站姿之後,進一步要調整「走路」的姿勢。走路時,心裡要先想著站姿的基本原則,再加入其他要點。

例如,跨出步伐時,應從大腿開始,而不是讓小腿在前後擺動。

膝蓋內側應該有些許的磨擦或觸碰,兩腿才不會分得太開,顯得粗俗大意。

後腿在往前移動時,要做出腳尖往下壓的動作,著地前再調整回腳跟先落地的姿勢,這細微的動作會決定一個人走路是否優雅。

一般人並不能熟悉這種連續動作,需要不斷的練習,才會愈來愈熟,成為身體動作的一部份。

走路時,兩手配合腳步,自然擺動,幅度不要太大;手臂應儘量靠近身體,而不是大大張開;手掌心朝向身體內側,而不是朝後,否則會有鴨子滑水的感覺。

 

「坐下來」也是另一門大學問。落坐前,要讓身體儘量靠近椅子,也就是讓小腿碰到椅子邊緣,確定後,背部挺直再坐下。

坐著的時候,要注意腿與手的擺法。女性要將膝蓋與雙腿併攏,斜向一側,腳尖與小腿朝同一個方向伸下來,腿形會顯得修長姣好。

時間久了若是覺得痠麻,可改成交叉坐的方式,也就是把一條腿放到另一條腿上面,但兩條小腿要交疊併攏,並斜斜伸向同一個方向。

而手的部份,只要自然的合掌放在腿上就可以了。

 

「起身時」也是同樣的道理,上半身不要向前彎曲,以挺直的姿勢站起來,會比較優雅美麗。

 

因此,別忘了時時瞧瞧身旁的大玻璃或鏡子,看看當下的自己是什麼模樣?站得好看嗎?坐得優雅嗎?走路的樣子是否當宜?隨時調整姿勢,就能擁有一個好體態。

 

3.練習一套適合自己的肢體動作

基本的美姿訓練,能幫助自己有個得體大方的儀態。

但如果想讓身體更加柔軟,自然散發出優雅的氣質,可能需要進一步練習一套肢體動作。

 

輔大應用心理系副教授、也是臨床舞蹈治療師李宗芹說:「身體的優雅需要鍛鍊。」

去學一套自己喜歡的動作,可能是太極、瑜伽或氣功,也可能是許多人心目中覺得優雅的芭蕾。

 

不管是哪一套身體運作,在老師指導、並且不斷練習的過程中,找到美感,而且把它延伸到生活裡,自然而然,就能表現在舉手投足之間,讓自己更加優雅。

 

4.常常深呼吸

優雅,也需要「慢活」的元素。

匆促的腳步、忙亂的動作,當然優雅不起來,而深呼吸是一個好方法,它可以讓一個人的動作變得緩慢、輕鬆。

 

可以躺下來、也可以坐下來,一手放在腹部,一手輕鬆地擺在旁邊,吸氣時,可以感覺到肚子緩緩隆起,吐氣時,也會感覺到腹部緩緩下降。這種緩慢深沉的「腹式呼吸」,可將空氣送到肺的底部,鍛鍊橫隔膜,加速清除體內的廢物,使身體舒暢。

 

近年來大力推廣養生氣功的李鳳山建議,呼吸要保持「細、慢、長、勻」,也就是要細細的吸、慢慢的吸、吸得又長又勻,吐氣自然也是遵循這個原則。呼吸如果能夠又長又穩,那麼整個人自然也會安靜下來,不會慌慌張張、手忙腳亂。

 

每天睡醒或睡前,都是調息、練習呼吸的好時間,但隨時都可做,讓自己慢下來,讓優雅成為一種生活習慣。

 

默想︰

透過儀態的矯正或是柔軟的身體運動,的確能讓肢體變得柔軟優雅,但這只是一個開始。進一步尋找內心的平靜與自在,用愛與他人連接,經常微笑,都將獲得更多的滿足與快樂,因為,更深沉的優雅是來自於身心靈的融合。

 

本文摘自  2011-06-22  康健雜誌  41期    文/吳若女

 

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