王楠瑜伽 瑜伽初学者手册 中英文对照 Yoga for the beginner Chinese ＆ EnglishPDF电子书下载

1　什么是瑜伽　What is Yoga 9

瑜伽意为统一　Yoga Means Union 10

瑜伽的益处　Advantages of Yoga 10

瑜伽简介　Introduction 12

历史　History of Yoga 12

哲学意义　Philosophy of Yoga 12

古今中外　Ancient Yoga and Yoga Today 13

2　如何开始瑜伽　How to Start 15

练习环境　Environment 16

练习用具　Things to Prepare 18

练习时间　Time for Practicing 20

服装建议　What to Wear 21

呼吸　Breathing 22

呼吸与放松　Breathing and Relaxation 22

放松　Relaxation 24

3　练习瑜伽体位的提示　Caution 27

4　初学者体位练习套路 Yoga Posture Routinesfor the Beginner 33

暖身11式　11 Postures for Warming-up 35

1．坐　Base Position Pose 35

2．脖颈练习　Neck Movements Pose 36

3．手腕弯曲　Wrist Bending Pose 38

4．手腕转　Wrist Joint Rotation Pose 40

5．肘部练习　Elbow Bending Pose 41

6．肩部练习　Shoulder Socket Rotation Pose 42

7．山式　Mountain Pose 44

8．盘腿坐拧转　Cross-legged Twist Pose 46

9．膝部练习　Knee Bending Pose 48

10．脚踝练习　Ankle Crank Pose 50

11．蝴蝶式（半、全）　Half or Full Butterfly Pose 52

初级套路练习1　Routine for the Beginner 1 54

1．盛开坐　Bloom Pose 54

2．提腿式　Raised Leg Pose 56

3．仰卧腿伸展　Floor Leg-stretch Pose 58

4．狮子式　Lion Pose 60

5．猫式　Cat Pose 62

6．月亮式　Moon Pose 64

7．虎式　Tiger Pose 66

8．运弓式　Bowing Pose 68

9．蛇击式　Striking Cobra Pose 70

10．船式　Boat Pose 72

11．整体拧转式　Universal Spinal Twist Pose 74

12．仰尸式　Corpse Pose 76

初级套路练习2　 Routine for the Beginner 2 78

1．三肢式　Tree Limbed Pose 78

2．角伸展式　Angle Leg Stretch Pose 80

3．强力腿伸展　Extended Leg Stretch Pose 82

4．拧转蹲　Revolved Squat Pose 84

5．侧角拧转式　Revolved Triangle Pose 86

6．椅式　Chair Pose 88

7．前展桥式　Front Stretch Bridge Pose 90

8．犁式　Plow Pose 92

9．腹部拧转式　Revolving Abdomen Pose 94

10．活力放松式　Active Relaxation Pose 96

附录：瑜伽初学者感言　Appenddix:Feelings of Yoga from Nan's students 97