初级瑜伽练习目录

目 录

第一章 瑜伽文化----------------------------------------------------------------------------------------------------- 1

第一节 瑜伽的起源-------------------------------------------------------------------------------------------- 1 第二节 瑜伽的初级阶段-------------------------------------------------------------------------------------- 3 第三节 瑜伽的古典阶段-------------------------------------------------------------------------------------- 6 第四节 近代瑜伽----------------------------------------------------------------------------------------------- 7 第二章 瑜伽练习索引及原理-------------------------------------------------------------------------------------- 9 第三章 瑜伽教练工作制度-----------------------------------------------------------------------------------------14 第四章 瑜伽坐姿-----------------------------------------------------------------------------------------------------15

1、简易坐-------------------------------------------------------------------------------------------------------- 2、雷电坐-------------------------------------------------------------------------------------------------------- 3、平常坐-------------------------------------------------------------------------------------------------------- 4、武士坐-------------------------------------------------------------------------------------------------------- 5、至善坐-------------------------------------------------------------------------------------------------------- 6、半莲花坐姿-------------------------------------------------------------------------------------------------- 7、全莲花坐姿-------------------------------------------------------------------------------------------------- 8、释达斯瓦普鲁坐-------------------------------------------------------------------------------------------- 第五章 瑜伽体位法--------------------------------------------------------------------------------------------------

初级拜日式------------------------------------------------------------------------------------------------------- 1、山立功-------------------------------------------------------------------------------------------------------- 2、颈部练习----------------------------------------------------------------------------------------------------- 3、肩旋转练习-------------------------------------------------------------------------------------------------- 4、肩肘部练习-------------------------------------------------------------------------------------------------- 5、单臂风吹树式----------------------------------------------------------------------------------------------- 6、膝旋转弯曲练习-------------------------------------------------------------------------------------------- 7、脚部练习----------------------------------------------------------------------------------------------------- 8、竖腿式-------------------------------------------------------------------------------------------------------- 9、肩放松功----------------------------------------------------------------------------------------------------- 10、半莲花膝部练习------------------------------------------------------------------------------------------- 11、半骆驼式---------------------------------------------------------------------------------------------------- 12、婴儿式------------------------------------------------------------------------------------------------------- 13、侧抬腿式---------------------------------------------------------------------------------------------------- 14、简易拱背式------------------------------------------------------------------------------------------------- 15、敬礼式------------------------------------------------------------------------------------------------------- 16、英雄式------------------------------------------------------------------------------------------------------- 17、半舰式------------------------------------------------------------------------------------------------------- 18、猫式---------------------------------------------------------------------------------------------------------- 19、虎式---------------------------------------------------------------------------------------------------------- 20、桥式---------------------------------------------------------------------------------------------------------- 21、炮弹式------------------------------------------------------------------------------------------------------- 22、腹部按摩功------------------------------------------------------------------------------------------------- 23、花环式-------------------------------------------------------------------------------------------------------

24、鱼戏式------------------------------------------------------------------------------------------------------- 25、树式---------------------------------------------------------------------------------------------------------- 26、顶峰式------------------------------------------------------------------------------------------------------- 27、扭臂式------------------------------------------------------------------------------------------------------- 28、单腿背部伸展式------------------------------------------------------------------------------------------- 29、摇腿功------------------------------------------------------------------------------------------------------- 30、蹬自行车式------------------------------------------------------------------------------------------------- 31、克尔史那式------------------------------------------------------------------------------------------------- 32、腿旋转式---------------------------------------------------------------------------------------------------- 33、腰转动式---------------------------------------------------------------------------------------------------- 34、直角式------------------------------------------------------------------------------------------------------- 35、放气式------------------------------------------------------------------------------------------------------- 36、转躯触趾式------------------------------------------------------------------------------------------------- 37、摇摆式------------------------------------------------------------------------------------------------------- 38、简易扭脊式------------------------------------------------------------------------------------------------- 39、转颈转膝式------------------------------------------------------------------------------------------------- 40、坐姿侧伸展式---------------------------------------------------------------------------------------------- 41、人面狮身式------------------------------------------------------------------------------------------------- 42、动物放松功------------------------------------------------------------------------------------------------- 43、举臂拱背式------------------------------------------------------------------------------------------------- 44、绕腿式------------------------------------------------------------------------------------------------------- 45、眼镜蛇式---------------------------------------------------------------------------------------------------- 46、船式---------------------------------------------------------------------------------------------------------- 第七章 静坐