自然運動動作語言
整椎與地板運動
現在人由於工作繁忙必須久坐，再加上如翹二郎腿或半坐半糖等不良的站姿、坐姿或臥姿。這些錯誤的姿勢常會造成脊椎病變。根據醫學報告頸椎彎曲常常會造成中風、頭疼、頭暈、失眠、肩頸痠痛、頭痛、腦部缺氧、暈眩、失眠等症狀，而胸椎不好常會造成胸悶、消化不良、血糖控制不良，而且影響到整個肝、膽、脾、胃、心臟這些重要的臟器。腰椎不好則有腰酸背痛、腰椎間盤突出、內分泌失調、經痛、子宮頸瘤、甚至癱瘓等症狀。因此整椎是一個非常重要的健康課題。自然禪在運動的時候常常會躺在地上做整椎運動。
自然禪，只要放鬆之後就會躺在地上做地板運動，尤其是在原始林的時候，棲蘭山環境非常的嚴苛孕育出千年的檜木，躺在這種原始林上吸收泥土的微量元素做整椎運動。
脊椎位於身體背部正中，是是全身的支柱， 具有保護脊髓和神經，也是免疫中樞傳導最重要的部位。現代人，不管是學生或上班族常常必須久坐看書或辦公，甚至玩手機。不知不覺中脊柱就受到的傷害。當坐姿或站姿不當時彎腰駝背，聳肩，頸椎酸痛ヽ脊椎側彎發炎也連帶影響了神經及血管系統的不平衡駝背可能造成對內臟的影響。長期背重物或穿高跟鞋，上半身的壓力會落在腰椎的關節上，這可能導致腰椎關節變形，發炎或脊椎滑脫，椎間盤突出或椎間盤退變、椎間隙狹窄ヽ骨刺等問題，進而引發腰背椎間盤突出，神經衝擊，慢性頭痛，腿痛，手臂無力，髖關節疼痛並影響到膝關節，踝關節疼痛等等病症；脊椎側彎又造成高低肩、長短腳，呼吸不順暢等。故說脊椎病变是身體衰老的開始並不為過。
整椎動作常常是立禪的時候，就開始做起整椎來。但最佳的狀態常常是躺在地上，做做師父所謂的「地板運動」。練功者會做起像·瑜伽的複雜動作，伸展身體。這時候整椎的動作做得更徹底，更能夠進入狀況。其實伸展ヽ拉筋跟整椎常常是一起完成的。除非是器質性傷害，練自然禪的人自己常常在不知不覺中修正自己的脊椎，這常常比外力的拉扯ヽ按摩更有效果。除了躺著做整椎動作外，有的地板運動是趴在地上，用腹部吸取地上之氣，有的匍匐前進，伸展四肢。這種動作也有調整腸胃，促進大腸小腸的蠕動排除腸道裡面的多餘的氫氣跟甲院的作用。
In modern life, people often have to sit for extended periods due to busy work schedules, which, combined with poor sitting, standing, or lying postures, such as crossing legs or lounging improperly, often lead to various spinal conditions. According to medical reports, cervical spine curvature often results in symptoms like strokes, headaches, dizziness, insomnia, neck and shoulder stiffness, headaches, brain hypoxia, dizziness, and sleep disorders. Poor thoracic spine health may lead to chest discomfort, poor digestion, and blood sugar regulation issues, affecting vital organs such as the liver, gallbladder, spleen, stomach, and heart. Lumbar spine issues can result in lower back pain, intervertebral disc protrusion, hormonal imbalances, menstrual pain, cervical tumors, and even paralysis.
Hence, spinal health is a crucial concern. In natural Zen practice, lying on the ground is often chosen for spinal exercises, especially in primitive forests like the Qilan Mountains, where the harsh environment nurtures ancient cypress trees, allowing one to absorb trace elements from the soil while performing these exercises.
The spine, located at the body's back, serves as the body's pillar, protecting the spinal cord and nerves, making it the most critical part of the immune system. Unfortunately, due to excessive sitting while studying, working, or even using smartphones, the spine often faces significant strain. Improper posture, including stooping, shoulder shrugging, neck pain, and spinal bending, results in neural and vascular system imbalances. The excessive burden on the lumbar joints due to prolonged carrying of heavy loads or wearing high-heeled shoes may lead to joint deformities, inflammation, disc protrusion, disc degeneration, spinal stenosis, bone spurs, and various health issues, such as disc herniation, nerve impacts, chronic headaches, leg pain, arm weakness, hip pain affecting the knees, and ankle pain, among others. Spinal curvature results in high and low shoulders, long and short legs, and difficulty breathing. Therefore, spine issues often signify the beginning of bodily aging.
Spinal exercises are often performed during standing Zen, but the optimal state is often lying on the ground, engaging in what the Master refers to as "floor exercises." Practitioners perform complex stretching movements similar to yoga to stretch the body. During these exercises, the spinal movements are performed more thoroughly, allowing practitioners to enter a better state. In fact, stretching, tendon pulling, and spinal exercises are often performed together. Unless there is organic damage, practitioners of natural Zen often unknowingly correct their spinal conditions, which is often more effective than external pulling or massage. Besides lying and performing spinal exercises, some floor exercises involve crawling on the ground or stretching limbs, which can aid in gastrointestinal adjustment, promoting intestinal peristalsis and expelling excess gases and mucus from the intestines.
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