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所在平台: Udemy |
课程主页: https://www.udemy.com/course/learn-yoga-poses-with-details-for-daily-practice/
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课程名称：每日练习详细瑜伽姿势 课程概述：瑜伽姿势，亦称为体式，是在瑜伽中练习的身体姿势。不同的瑜伽姿势各具独特的身体和心理益处，例如下犬式、战士一式和二式、树式以及眼镜蛇式等。每个姿势通过不同方式伸展、增强和平衡身体，并可以根据不同的灵活性和能力进行调整。定期练习瑜伽姿势有助于提高整体身体素质、灵活性、平衡能力和心理清晰度。此外，瑜伽还可以作为慢性疾病的辅助疗法，但在开始新的瑜伽练习前咨询医疗专业人士是非常重要的。 本课程介绍了10个可能对慢性疾病患者有益的瑜伽姿势： 1. 儿童式（Balasana）：帮助减轻压力和焦虑，缓解下背和臀部的紧张。 2. 下犬式（Adho Mukha Svanasana）：全身伸展和强化，特别是手臂、肩膀和腿部。 3. 战士二式（Virabhadrasana II）：改善平衡和稳定性，增强腿部、臀部和核心。 4. 三角式（Trikonasana）：提高腿部和核心肌肉的力量及灵活性。 5. 树式（Vrksasana）：增强平衡和稳定性，强化腿部和脚踝。 6. 眼镜蛇式（Bhujangasana）：改善姿势，增强背部和肩部肌肉。 7. 坐姿前屈（Paschimottanasana）：拉伸腿筋和下背，帮助平静心灵。 8. 桥式（Setu Bandha Sarvangasana）：增强腿部、臀部和下背肌肉，同时提高脊柱的灵活性。 9. 躺式绑角式（Supta Baddha Konasana）：增进髋部和内侧大腿的灵活性，帮助减压。 10. 尸式（Savasana）：专注于深呼吸和放松，帮助缓解压力和焦虑，促进整体放松。 需要注意的是，瑜伽只是管理慢性疾病的一种辅助方法，必须在合格的瑜伽教师和医疗专业人士的指导下练习。 另一个值得关注的瑜伽风格是阿斯汤伽瑜伽，它强调按特定顺序练习的一组体式。本课程包括49个阿斯汤伽瑜伽序列的体式，将全面提升参与者的瑜伽技巧和体能。
Yoga poses, also known as asanas, are physical postures or positions that are practiced in yoga. There are many different yoga poses, each with its own unique benefits for the body and mind. Some common yoga poses include downward-facing dog, warrior I and II, tree pose, and cobra pose. Each pose involves stretching, strengthening, and balancing the body in different ways, and can be modified to suit different levels of flexibility and ability. Practicing yoga poses regularly can help improve overall physical fitness, flexibility, balance, and mental clarity.Yoga can be a helpful complementary therapy for chronic diseases, but it's important to consult with a healthcare professional before starting a new yoga practice. Here are 10 yoga poses that may be beneficial for people with chronic diseases:Child's Pose (Balasana): This pose can help reduce stress and anxiety, as well as ease tension in the lower back and hips.Downward-Facing Dog (Adho Mukha Svanasana): This pose can help stretch and strengthen the entire body, especially the arms, shoulders, and legs.Warrior II (Virabhadrasana II): This pose can help improve balance and stability, as well as strengthen the legs, hips, and core.Triangle Pose (Trikonasana): This pose can help improve flexibility in the hamstrings, hips, and spine, as well as strengthen the legs and core.Tree Pose (Vrksasana): This pose can help improve balance and stability, as well as strengthen the legs and ankles.Cobra Pose (Bhujangasana): This pose can help improve posture and strengthen the muscles of the back and shoulders.Seated Forward Fold (Paschimottanasana): This pose can help stretch the hamstrings and lower back, as well as calm the mind and reduce stress.Bridge Pose (Setu Bandha Sarvangasana): This pose can help strengthen the muscles of the legs, hips, and lower back, as well as improve flexibility in the spine.Reclining Bound Angle Pose (Supta Baddha Konasana): This pose can help improve flexibility in the hips and inner thighs, as well as calm the mind and reduce stress.Corpse Pose (Savasana): This pose involves lying down on the back and focusing on deep breathing and relaxation, which can help reduce stress and anxiety and promote overall relaxation.Remember that yoga is just one component of a comprehensive approach to managing chronic disease, and it should always be practiced under the guidance of a qualified yoga teacher and healthcare professional.Ashtanga Yoga is a style of yoga that emphasizes a specific sequence of postures, or asanas, that are practiced in a set order. Here are 49 asanas that are included in the Ashtanga Yoga sequence:Tadasana (Mountain Pose)Urdhva Hastasana (Upward Salute)Uttanasana (Standing Forward Bend)Ardha Uttanasana (Half Standing Forward Bend)Chaturanga Dandasana (Four-Limbed Staff Pose)Urdhva Mukha Svanasana (Upward-Facing Dog Pose)Adho Mukha Svanasana (Downward-Facing Dog Pose)Uttanasana (Standing Forward Bend)Ardha Uttanasana (Half Standing Forward Bend)Urdhva Hastasana (Upward Salute)Tadasana (Mountain Pose)Samasthiti (Equal Standing Pose)Sun Salutation ASun Salutation BPadangusthasana (Big Toe Pose)Padahastasana (Hand-to-Foot Pose)Utthita Trikonasana (Extended Triangle Pose)Parivrtta Trikonasana (Revolved Triangle Pose)Utthita Parsvakonasana (Extended Side Angle Pose)Parivrtta Parsvakonasana (Revolved Side Angle Pose)Prasarita Padottanasana A (Wide-Legged Forward Bend A)Prasarita Padottanasana B (Wide-Legged Forward Bend B)Prasarita Padottanasana C (Wide-Legged Forward Bend C)Prasarita Padottanasana D (Wide-Legged Forward Bend D)Parsvottanasana (Intense Side Stretch Pose)Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose)Ardha Baddha Padmottanasana (Half Bound Lotus Forward Bend)Utkatasana (Chair Pose)Virabhadrasana A (Warrior Pose A)Virabhadrasana B (Warrior Pose B)Dandasana (Staff Pose)Paschimottanasana (Seated Forward Bend)Purvottanasana (Upward Plank Pose)Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Seated Forward Bend)Trianga Mukhaikapada Paschimottanasana (Three Limbed Forward Fold)Janu Sirsasana A (Head-to-Knee Pose A)Janu Sirsasana B (Head-to-Knee Pose B)Janu Sirsasana C (Head-to-Knee Pose C)Marichyasana A (Marichi's Pose A)Marichyasana B (Marichi's Pose B)Marichyasana C (Marichi's Pose C)Marichyasana D (Marichi's Pose D)Navasana (Boat Pose)Bhujapidasana (Shoulder-Pressing Pose)Kurmasana (Tortoise Pose)Supta Kurmasana (Sleeping Tortoise Pose)Garbha Pindasana (Embryo in the Womb Pose)Kukkutasana (Rooster Pose)Baddha Konasana A (Bound Angle Pose A)
