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所在平台: Udemy |
课程主页: https://www.udemy.com/course/complete-beginner-yoga-course/
课程评论：没有评论
课程名称：完整初学者瑜伽课程 课程概述：本课程专为初学者设计，简单易懂，重点关注髋部、腿后侧、胸椎、背部和肩部的基本灵活性。 第1集：坐姿伸展 - 此集专注于整体身体，主要涉及肩部和腹部区域，适合老年人和孕妇（需根据身体状况进行适当调整）。 第2集：核心力量 - 该集有助于增强腹部力量，特别适合有肥胖问题、低新陈代谢、肠易激综合症或弱背和髋关节的人群。 第3集：日出式（Suryanamaskara） - 本集讲解了Shivanandha和Ashtanga的日出式A和B，适合繁忙人士，做12到18轮的日出式有助于增强心肺功能，燃烧卡路里，提高灵活性并减脂。 第4集：站立伸展和前弯 - 本集帮助理解双脚与地面的连接，涵盖基本平衡以及前弯伸展，重点改善消化区域，缓解压力，刺激循环。 第5集：后弯 - 打开心灵。本集主要关注上胸椎、肩胛骨、脊柱、腿部和髋关节的打开，能安抚大脑，缓解恐惧、焦虑和抑郁，同时拉伸和增强颈部与背部力量。 如何开始？ - 呼吸：正确的呼吸可以帮助最大化瑜伽姿势的效果，突破灵活性的极限，并提升专注力。 - 方法：以观察和客观的心态来接受自己的局限，瑜伽姿势（asanas）还能帮助治疗身体和训练心智。 注意：关注身体的感受，了解自己的极限，避免在姿势中感到关节疼痛，尽量不强迫自己但也不要停止尝试。建议在空腹状态下练习瑜伽，或在用餐后2到3小时进行，最好在早晨练习。 你需要什么？ - 你自己的承诺和时间。若每周三次，每次30到45分钟，你将收获超出投入的价值。 其他建议： - 瑜伽垫 - 舒适的衣服 - 瑜伽砖（可选） - 带子/毛巾（可选） 开始你的瑜伽之旅，提升身心健康，发现最好的自己！
As the course is for beginners, the course is designed to be simple to follow.The areas forced on is basic flexibility around hip, hamstrings, thoracic, back body and shoulders.Episode 1. Seated stretching:- this episode is for the overall body. Mainly focused on shoulders and abdominal area. This can be practised by old people and pregnant women (with certain modifications and keeping the body limitations).Episode 2. Core strength:- this episode is particularly helpful for improving the strength around the abdomen area. This is for people who have obesity issues and low metabolism, irritable bowl syndrome weak back or hips.Episode 3. Suryanamaskara:- This episode is on Shivanandha and Ashtanga suryanamaskara A and B. If one is extremely busy and doesn't have time for full practice then doing 12 rounds to 18 rounds of suryanamaskara pumps the cardiovascular muscles and burns the calories which help to improve flexibility and also helps to burn fat.Episode 4. Standing stretches and Forward folds:- this episode helps you to understand the connection between your feet and ground. In this episode, it covers basic balancing and forward stretching, which is focused on improving the digestive areas and relieves tension and stress, stimulates circulation.Episode 5. Backbends:- open your heart.This episode is largely focused on upper thoracic, shoulder blades, spine, legs, opening in your hip joints. It calms the brain, treats fear, anxiety and depression. Stretches and strengthens the neck and back.How to get started?BreathingYes, Breathing in and Breathing out.With proper breathing, one can get the maximum benefits of the posture/asana.Breathing helps to go beyond the limits of flexibility but also helps to concentrate.ApproachSitting with an observant and unbiased mind, one will learn to Surrender the ego and embrace the acceptance of who we are and what are our limits.Each physical poses (asanas) will give you an opportunity to heal the body and train the mind.Focus on your body, know your limits. If you are sensing pain in any joints of your body apart from muscular stretching pain while doing a particular pose take a step back and set your alignments and work on your basics.Don't push too hard, don't beat yourself which also means don't stop trying.Asanas need to be practised on an empty stomach or 2 to 3 hours of gap after your meal, preferably in the morning.What do I need?You. Your commitment and time. If you can block 30 to 45 minutes three times a week. You will be rewarded with benefits worth larger than the paltry investment.What else do I need to get started?Nothing else really. However, it would help you can buyYoga Mat.Comfortable clothes.Yoga Bricks (optional)Belt /towel. (optional)
