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首页 跟我做瑜伽

跟我做瑜伽.PDF

跟我做瑜伽

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2010-09-12 0人阅读 举报 0 0 暂无简介

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YogaMARANILLUSTRATED™Yoga©bymaranGraphicsIncAllrightsreservedNopartofthisbookmaybereproducedortransmittedinanyformorbyanymeans,electronic,mechanicalorotherwise,includingbyphotocopying,recording,orbyanystorageorretrievalsystemwithoutpriorwrittenpermissionfrommaranGraphics,exceptfortheinclusionofbriefquotationsinareviewDistributedintheUSandCanadabyThomsonCourseTechnologyPTRForenquiriesaboutMaranIllustrated™booksoutsidetheUSandCanada,pleasecontactmaranGraphicsatinternationalmarancomForUSordersandcustomerservice,pleasecontactThomsonCourseTechnologyatForCanadianorders,pleasecontactThomsonCourseTechnologyatorISBN:LibraryofCongressCatalogCardNumber:PrintedintheUnitedStatesofAmericaBUTrademarksmaranGraphics,MaranIllustrated,theMaranIllustratedlogosandanytradedressrelatedtoorassociatedwiththecontentsorcoverofthisbookaretrademarksofmaranGraphicsIncandmaynotbeusedwithoutwrittenpermissionTheThomsonCourseTechnologyPTRlogoisatrademarkofCourseTechnologyandmaynotbeusedwithoutwrittenpermissionAllothertrademarksarethepropertyoftheirrespectiveownersImportantmaranGraphicsandThomsonCourseTechnologyPTRcannotprovidesoftwaresupportPleasecontacttheappropriatesoftwaremanufacturer’stechnicalsupportlineorWebsiteforassistancemaranGraphicsandThomsonCourseTechnologyPTRhaveattemptedthroughoutthisbooktodistinguishproprietarytrademarksbyfollowingthecapitalizationstyleusedbythesourceHowever,wecannotattesttotheaccuracyofthestyle,andtheuseofawordorterminthisbookisnotintendedtoaffectthevalidityofanytrademarkCopiesEducationalfacilities,companies,andorganizationslocatedintheUSandCanadathatareinterestedinmultiplecopiesofthisbookshouldcontactThomsonCourseTechnologyPTRforquantitydiscountinformationTrainingmanuals,CDROMs,andportionsofthisbookarealsoavailableindividuallyorcanbetailoredforspecificneedsmaranGraphicsIncCoopersAvenueMississauga,OntarioLZRwwwmarancomThomsonCourseTechnologyPTR,adivisionofThomsonCourseTechnologyThomsonPlaceBoston,MAhttp:wwwcourseptrcomDISCLAIMER:PURCHASERS,READERSORUSERSOFTHISBOOKAGREETOBEBOUNDBYTHEFOLLOWINGTERMSINFORMATIONCONTAINEDINTHISBOOKHASBEENOBTAINEDBYMARANGRAPHICSANDFROMSOURCESBELIEVEDTOBERELIABLEHOWEVER,NEITHERMARANGRAPHICSINCNORTHOMSONCOURSETECHNOLOGYPTRNORANYOFTHEIRRESPECTIVEAFFILIATES,DISTRIBUTORS,EMPLOYEES,AGENTS,CONTENTCONTRIBUTORSORLICENSORS,IFANY,MAKEANYREPRESENTATION,WARRANTY,GUARANTEEORENDORSEMENTASTOTHEINFORMATIONCONTAINEDINTHISBOOKORASTOTHIRDPARTYSUPPLIERSREFERENCEDINTHISBOOK,INCLUDINGWITHOUTLIMITATIONREGARDINGTHEIRACCURACY,CORRECTNESS,TIMELINESS,RELIABILITY,USEFULNESSORCOMPLETENESS,ORTHERESULTSTHATMAYBEOBTAINEDFROMTHEUSEOFTHISBOOK,ANDDISCLAIMALLEXPRESS,IMPLIEDORSTATUTORYWARRANTIES,INCLUDINGIMPLIEDWARRANTIESOFMERCHANTABILITY,FITNESSORSUITABILITYFORAPARTICULARPURPOSE,TITLEANDNONINFRINGEMENTTHESUBJECTMATTEROFTHISBOOKISCONSTANTLYEVOLVINGANDTHEINFORMATIONPROVIDEDINTHISBOOKISNOTEXHAUSTIVEITSHOULDNOTBEUSEDASASUBSTITUTEFORCONSULTINGWITHAQUALIFIEDPROFESSIONALWHEREPROFESSIONALASSISTANCEISREQUIREDORAPPROPRIATE,INCLUDINGWHERETHEREMAYBEANYRISKTOHEALTHORPROPERTY,ANDTHEPURCHASER,READERORUSERUNDERSTANDSANDACKNOWLEDGESTHATTHEAFOREMENTIONEDPARTIESARENOTHEREBYPROVIDINGANYPROFESSIONALADVICE,CONSULTATIONOROTHERSERVICESINNOEVENTWILLANYOFMARANGRAPHICSINC,THOMSONCOURSETECHNOLOGYPTR,ORANYOFTHEIRRESPECTIVEAFFILIATES,DISTRIBUTORS,EMPLOYEES,AGENTS,CONTENTCONTRIBUTORSORLICENSORSBELIABLEORRESPONSIBLEFORANYDAMAGESINCLUDINGANYDIRECT,INDIRECT,SPECIAL,CONSEQUENTIAL,INCIDENTAL,PUNITIVEOREXEMPLARYLOSSES,DAMAGEOREXPENSES(INCLUDINGBUSINESSINTERRUPTION,LOSSOFPROFITS,LOSTBUSINESS,ORLOSTSAVINGS)IRRESPECTIVEOFTHENATUREOFTHECAUSEOFACTION,DEMANDORACTION,INCLUDINGBREACHOFCONTRACT,NEGLIGENCE,TORTORANYOTHERLEGALTHEORYmaranGraphicsisafamilyrunbusinessPleasevisitusontheWebat:wwwmarancomAtmaranGraphics,webelieveinproducinggreatconsumerbooksonebookatatimeEachmaranGraphicsbookusestheawardwinningcommunicationprocessthatwehavebeendevelopingoverthelastyearsUsingthisprocess,weorganizephotographsandtextinawaythatmakesiteasyforyoutolearnnewconceptsandtasksWespendhoursdecidingthebestwaytoperformeachtask,soyoudon’thaveto!Ourclear,easytofollowphotographsandinstructionswalkyouthrougheachtaskfrombeginningtoendWewanttothankyouforpurchasingwhatwefeelarethebestbooksmoneycanbuyWehopeyouenjoyusingthisbookasmuchasweenjoyedcreatingit!Sincerely,TheMaranFamilyWewouldlovetohearfromyou!SendyourcommentsandfeedbackaboutourbookstofamilymarancomCREDITSACKNOWLEDGMENTSAuthor:maranGraphicsDevelopmentGroupContentArchitects:KelleighJohnsonWandaLawrieTechnicalConsultant:ColleenTiltmanPhotographyConsultant:AnitaAdlerProjectManager:JudyMaranCopyDevelopmentDirector:JillMaranDieldCopyDevelopmentandEditing:RoxanneVanDammeMeganRobinsonEditing:RaquelScottRoderickAnatalioLayoutDesigner:SarahJangFrontCover,YogaBackgroundsandOverviews:DesignedbyRussMariniPhotographicRetouching:RussMariniStevenSchaererIndexer:MeganRobinsonPrincipalModel:ElizabethClarkeAdditionalModels:AnitaAdlerEmmaBiziSandraFreedhoffRichardMaranPhotographyandPostProduction:RobertMaranPresident,ThomsonCourseTechnology:DavidRWestSeniorVicePresidentofBusinessDevelopment,ThomsonCourseTechnology:AndyShafranPublisherandGeneralManager,ThomsonCourseTechnologyPTR:StacyLHiquetAssociateDirectorofMarketing,ThomsonCourseTechnologyPTR:SarahO’DonnellNationalSalesManager,ThomsonCourseTechnologyPTR:AmyMerrillManagerofEditorialServices,ThomsonCourseTechnologyPTR:HeatherTalbotThankstothededicatedstaffofmaranGraphics,includingRoderickAnatalio,SarahJang,KelleighJohnson,WandaLawrie,JillMaran,JudyMaran,RobertMaran,RuthMaran,RussMarini,MeganRobinson,StevenSchaerer,RaquelScottandRoxanneVanDammeFinally,toRichardMaranwhooriginatedtheeasytousegraphicformatofthisguideThankyouforyourinspirationandguidanceCHAPTER:WeightTrainingBasicsABOUTTHETECHNICALCONSULTANT…ColleenTiltman,RYTColleenhasbeenaccreditedwiththehighestlevelofstudyattheYogaAlliance,achievingthehourdesignationTheYogaAllianceisoneofthemostestablishedorganizationsforgoverningthenationalstandardsofyogaColleenisapracticingyogateacherandcertifiedyogatherapistShereceivedheryogateachercertificationthroughTheInternationalSivanandaYogaVedantaCenterandhasalsocompletedtheProfessionalYogaTherapyprogramwithIntegrativeYogaTherapy(IYT)ColleenmentorsstudentsintheIYTHomeStudyprogramandProfessionalYogaTherapyprogramInadditiontoteachingyogaclasses,ColleenhasaprivateyogatherapypracticeatTheLotusCenterforYogaandHealthIwouldliketoexpressmyheartfeltthankstomyhusband,Norm,forhiscontinuinglove,encouragementandsupportThankyoutothemaranGraphicswritingteamfortheirprofessionalguidance,andspecialthankstoKelleighforhermoralsupportthroughoutthisprojectIalsowishtothankallofmyteachersforleadingthewayandinspiringmetofollowthispathofyoga“HealthiswealthPeaceofmindishappinessYogashowstheway”SwamiVishnuDevanandaAfewwordsfromColleen…AnitaAdler,RYTAnitahasbeenpracticingyogaforovertenyearsShereceivedherteachingcertificatefromEstherMyers’YogaStudiointheVandaScaravellitraditionofyogaAnitaisalsocertifiedinPreandPostNatalyogaSheisaRegisteredYogaAllianceTeacher(hour)Anitateachesongoingclassesindiversesettingssuchastheworkplace,privatehomes,condominiumsandcommunitycentersShehastaughtseniors,children,athletes,pregnantwomen,motherandbabyclassesandyogaforpeoplewithmultiplesclerosisInadditiontoherclasses,AnitaoffersworkshopsandretreatsAnitaholdsdegreesfromYorkUniversityinpsychologyandsocialworkShehasworkedwithschoolboards,autisticchildrenandtroubledyouthlivingingrouphomesABOUTTHEPHOTOGRAPHYCONSULTANTElizabethClarkeElizabethfellinlovewithYogafiveyearsagoandhasn’tlookedbacksinceToday,shetrulybelievesthatthebusieryourlife,themoreyouneedyogaBalancingandflexibilityusedtomeanjugglingkids’schedules,fulltimecareerandfamilylifeStrengthwasdevelopedbycarryingheavygroceriesAndthenonefatefulday,sheaccidentallyfoundayogaclassatacommunitycenterShegrewtolearnthatpracticingyogacompletelyspillsoverintoyourlifeinthemostfantasticwaysItistrulyapracticeforthemind,bodyandspiritSheisthankfultoherwonderfulchildren,SamandBriannafortheirongoinginspirationtokeepstretchingherselfAndtoJames,herfiancé,forproposingtoayogiABOUTTHEMODELYogaBasicsIntroductiontoYogaTypesofYogaWhatisHathaYogaBenefitsofYogaYogaClothesandPropsCreatingaYogaEnvironmentFindingaYogaClassYogaandRelaxationYogaandMeditationYogaandYourLifestyleYogaandPregnancyYogaforChildrenYogaforSeniorsMuscularSystemSkeletalSystemIntroductiontoPosesTipsforaGreatYogaPracticeYogaandBreathingIntroductiontoBreathingBreathAwarenessExerciseAbdominalBreathThreePartBreathCHAPTERCHAPTERTableofContentsCHAPTERWarmUpPosesNeckStretchesShoulderStretchesArmStretchesPrayerPoseSpinalRollSpinalRockingRocktheBabyLegRaisesPelvicTiltLittleBoatPoseLittleBoatTwistWindmillPoseGatePosePigeonPoseSquatPoseSeatedPosesStaffPoseEasyPoseBoundAnglePoseHalfLotusPoseLotusPoseCowFacePoseSeatedSideBendSimpleTwistSeatedHalfSpinalTwistSeatedBoatPoseThunderboltPoseHeroPoseCHAPTERSeatedForwardBendsEasyPoseForwardBendBoundAngleForwardBendHeadtoKneePoseSeatedForwardBendSeatedWideAngleForwardBendSeatedYogaMudraPoseChild’sPoseChairPosesSeatedMountainPoseChairHipStretchSeatedKneetoChestPoseChairForwardBendChairTwistStandingPosesMountainPoseFivePointedStarPoseGoddessPoseCrescentMoonPoseChairPoseWarriorIPoseWarriorIIPoseSideAnglePoseTrianglePoseCHAPTERCHAPTERCHAPTERTableofContentsStandingBalancingPosesStorkPoseDancerPoseTreePoseStandingHandtoToePoseEaglePoseHalfMoonPoseStandingForwardBendsRightAnglePoseStandingForwardBendStandingWideAngleForwardBendStandingForwardBendTwistSideAngleTwistPyramidPoseTriangleTwistStandingYogaMudraPoseRagDollPoseTablePosesTablePoseSideCatStretchCatStretchExtendedCatStretchTableBalancingPoseLungePoseThreadtheNeedlePosePlankPoseEightPointPoseDownwardFacingDogPoseCHAPTERCHAPTERCHAPTERCHAPTERCHAPTERCHAPTERBackBendsStandingBackBendSphinxPoseCobraPoseUpwardFacingDogPoseFrontLyingBoatPoseHalfLocustPoseLocustPoseBowPoseBridgePoseFishPoseInclinedPlanePoseCamelPoseInversionsLegsUptheWallPoseHalfShoulderstandShoulderstandPlowPoseReclinedPosesReclinedLegStretchReclinedHeadtoKneePoseRaisedKneetoChestPoseReclinedThighOverThighTwistKneeDownTwistReclinedBoundAnglePoseTableofContentsCHAPTERCHAPTERRelaxationandRestorativePosesRelaxationPoseCrocodilePoseSupportedRecliningHeroPoseYogaPracticesCreatingaPersonalYogaPracticeSeatedWarmUpSequenceReclinedWarmUpSequenceStandingWarmUpSequenceBeginnerSunSalutationSunSalutationBeginnerPracticeBeginnerPracticeChairYogaPracticeRelaxationPracticeStressManagementPracticeIntermediatePracticeStrengtheningPracticeChapterYogaisbeneficialforeveryone,regardlessofageorphysicalabilityTheaimofpracticingyogaistoimproveyourphysical,mentalandspiritualwellbeingThischapterintroducesyoutothedifferenttypesofyogaandexploresthefundamentalsofyoga,includingrelaxation,meditationandposesYouwillalsolearnaboutthemanybenefitsofyogaandhowtoincorporatethisversatileactivityintoyourlifestyle!"#$'()#*)*#,*')'*YogaasicsBIntroductiontoYogaTypesofYogaWhatisHathaYogaBenefitsofYogaYogaClothesandPropsCreatingaYogaEnvironmentFindingaYogaClassYogaandRelaxationYogaandMeditationYogaandYourLifestyleYogaandPregnancyYogaforChildrenYogaforSeniorsMuscularSystemSkeletalSystemIntroductiontoPosesTipsforaGreatYogaPracticeInthisChapterintroductiontoyogaWhocanpracticeYogaAnyonecanpracticeyoga,regardlessofageorfitnesslevelIfyouhaveaphysicallimitation,youcanmodifyyogatomeetyourneedsForinstance,peoplewithlimitedmobilitycanperformyogawhilesittinginachairAlmosteveryonecanfindyogauseful,sinceyogaprovidessuchawidevarietyofbenefitsForexample,peoplewhoworkinofficescanperformstressrelievingpracticestogivetheiroverworkedmindsabreakAthletesanddancerscanperformstrengtheningpracticestorestoretheirenergyandimprovetheirstaminaChildrencanpracticeyogatoimprovetheirattentionspanandconcentrationSeniorscanalsopracticeyogatofeelstrongandimprovetheirflexibilityAlthoughyogahasbeenaroundforthousandsofyears,ithasrecentlygainedwidespreadpopularitythroughouttheworldYogaiscurrentlypracticedbymillionsofpeopleworldwideDuetotoday'sbusylifestyles,moreandmorepeoplearediscoveringyogaasameansofrelievingstressandimprovingtheiroverallwellbeingWhatisYogaYogafocusesonimprovingyourphysical,mentalandspiritualwellbeingThegoalofyogaistoharmonizeyourbody,mindandspiritthroughacombinationofposes,meditationandbreathingexercisesUnifyingyourbody,mindandspiritallowsyoutoachieveasenseofwholeness,peaceandselfrealizationInadditiontoachievinginnerpeace,practicingyogahasmanyphysicalandmentalbenefitsForexample,thephysicalexerciseinvolvedinyogacanincreaseyourstrengthandflexibilityYogaisalsoaveryeffectivetoolforrelievingstress,calmingyourmindandallowingyoutoachievecompletephysicalandmentalrelaxationCHAPTER:YogaBasicsWhatdoes“Yoga”meanTheword“yoga”isderivedfromtheSanskritword”yuj,”whichmeans”tounify”or”toyoke”Thisoriginoftheword”yoga”andthepracticeofyogaarecloselyrelated,sincepracticingyogainvolvesseekingto”unite”yourbody,mindandspiritAchievingthisunionallowsyoutoconnectwithyourinnerself,leadingtoasenseofcontentmentandtranquilityHowdidYogabeginYogaoriginatedinnorthernIndiamorethan,yearsagoArchaeologistshavefoundstatuettesofmeninyogaposesthatareestimatedtobe,yearsoldDevelopedbytheancientsagesofIndia,yogawasnotwrittendownformanythousandsofyears,butinsteadpasseddownfromteachertostudentApproximately,yearsago,aphilosophernamedPatanjalibegantoorganizeandwritedowntheprinciplesofyogaPatanjali'scollectionofyoga’sprinciplesisknownasYogaSutrasManypeopleconsiderPatanjalitobethefatherofyogaWhyshouldIpracticeYogaYogaprovidesabalancedandwholesomeapproachtoachievinggoodphysicalandmentalhealthTobeginwith,yogaiseasieronyourbodythanmanyotherfitnessactivities,suchashighimpactaerobicsAlso,unlikemanyotherformsofexercise,yogaaddressesallaspectsofyourhealthandwellbeingBreathingexercisescanhelpyoulearntobreathemoreefficientlyMeditationcanclearyourmindandhelpyoustaycalmYogaposescanprovidemanyphysicalbenefits,suchasincreasingyourflexibilityandimprovingyourcirculationYogaalsohasmentalandemotionalbenefitsForexample,yogacanhelpimproveyourconcentration,aswellassootheandrejuvenateyourmindYogaisincreasinglybeingrecognizedforitsvalueinpreventingandrelievingphysicalailments,suchaschronicbackpain,arthritisandmigrainesLiping滿足LipingLiping考古學家Liping佛經Liping有氧的LipingLiping冥想Liping血液循環、銷售量Liping使年輕Liping小病Liping長期性的LipingLiping關節Liping偏頭痛typesofyogaHathaYogaThisbookfocusesonHathaYoga,whichistheyogaofphysicaldisciplineHathaYogaisthemostcommonlypracticedtypeofyogainthewesternworldThegoalofHathaYogaistoachieveunionofthemind,bodyandspiritthroughphysicalactionsHathaYogapromotestakingcareofyourbodytobehealthyTheword“Hatha”isderivedfromtwoSanskritwords––”ha”meaning”sun”and”tha”meaning”moon”ThepracticeofHathaYogafindsabalancebetweenyoursunandmoontraitsandbalancestheoppositeswithinyou––fromtherightandleftsidesofyourbraintothemasculineandfemininesidesofyourpersonalityThebenefitsofpracticingHathaYogamaybefeltimmediatelyYourbodymaybecomemorerelaxedandyourmindmaybecomeclearerafterjustonepracticeSomeotherbenefitsmayoccurwithregularpracticeofHathaYoga,suchasincreasedstrengthandproperpostureBhaktiYogaBhaktiYogaistheyogaofdevotionandselflessloveBhaktiisderivedfromtheSanskritword”bhaj,”whichmeans“toserve”PracticingBhaktiYogainvolvesdevotiontoadivinebeing,usuallythroughpracticessuchassinging,dancing,chantingandprayingIndividualswhopracticeBhaktiYogaalsoexpressthisdevotionandloveineverydaylifeKarmaYogaThemainprinciplebehindKarmaYogaisperformingselflessservice,withoutexpectingtogainanythingfromtheserviceTheserviceshouldbeperformedwithhonestyandintegrityAnexampleofKarmaYogaisvolunteeringinyourcommunitytohelpotherswhoarelessfortunateTherearesevenmaintypesofyogaAlthougheachtypeofyogahelpsuniteyourmind,bodyandspirit,eachhasaslightlydifferentfocusLiping梵文Liping特點Liping陽性的Liping陰性的CHAPTER:YogaBasicsJnanaYogaJnanaYogaistheyogaofwisdomInSanskrit,theword”Jnana”means“knowledge,”“insight,”or“wisdom”OneofthemainprinciplesofJnanaYogaistolearnthedistinctionbetweenwhatisrealandunrealJnana

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