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