一、前 言
二、何為瑜伽 ............................................................................................. 2
三、瑜伽源-----瑜伽發展的裏程碑................................................................3
1、前古典時期.............................................................................................3
2、古典時期.................................................................................................3
3、現代時期.................................................................................................4
4、瑜伽的現代發展................................................4
四、瑜伽的八支行法.............................................. 5
五、瑜伽能量區...................................................6
六、傳統瑜伽分類................................................11
1、智瑜伽........................................................11
2、業瑜伽.....................................................................................................11
3、王瑜伽.....................................................................................................12
4、昆達利尼瑜伽..........................................................................................12
七、現代瑜伽分類................................................ 13
1、哈他瑜伽.................................................................................................13
2、密宗瑜伽.................................................................................................13
3、艾揚格瑜伽.............................................................................................14
4、阿斯湯嘎瑜伽.........................................................................................15
5、流瑜伽....................................................................................................15
6、熱瑜伽....................................................................................................16
7、陰瑜伽.......................................................16
8、阿奴薩拉................................................17
9、雙（多）人瑜伽......................................................................................17
10、韻律瑜伽...............................18
八、習練應知 ................................................... 19
1、習練瑜伽益處..........................................................................................20
2、習練瑜伽注意事項...................................................................................20
3、習練瑜伽的最佳時段與必備的條件..........................................................20
4、習練體式八大要領...................................................................................22
5、習練體式禁忌..........................................................................................23
九、人體結構與運動學的關係.......................................24
十、解密人體構造瞭解生命的奧秘...................................28
1、呼吸係統 .............................................................................................28
2、消化係統 .....................................................36
3、骨骼.........................................................37
4、人體主要肌肉及功能............................................41
十一、體位法.............................................44
1.風吹樹式 TiryakaTadasana ...................................45
2.腰軀轉動式 Kati Chakrasana II............................... 46
3.側角伸展式 UtthitaParsvakonasana ...........................47
4.側角轉動式ParivrttaParsvakonasana ............................48
5.加強側伸展式Parsvottanasana ..................................49
6.三角式 UtthitaTrikonasana ...............................50
7.三角轉動式 ParivrttaTrikonasana .............................51
8．單腿伸展平衡Ardhchandrasana ........................................52
9.戰士一 Virabhadrasana I .............................. 53
10.戰士二 Virabhadrasana II ................................. 54
11.戰士三 Virabhadrasana III ............................... 55
12. 直角式 Samakonasana ........................................56
13.雙角式 DwiKonasana.........................................57
14.幻椅式 Utkatasana............................................58
15.花環式 Malasana.............................................59
16.蹲箭式Tolasana...........................................60
17.門閂式 Parighasana..........................................61
18.兒童式 Shashankasana.........................................62
19.單腿跪伸展TriangaMukhaikapdaPaschimottanasana...................63
20.蒼鷺式 Bagulasana.............................................64
21.半蓮花座單腿背部伸展式ArdhaBaddhaPadmottanasana..................65
22.聖哲瑪利其一Marichyasana 6.......................................6I
23.聖哲瑪利其二MarichyasanaII ......................................67
24.雙腿背部伸展 Pashchimottanasana.................................68
25.單（雙）腿扭背伸展TriyakPaschimottanasana........................69
26.半扭脊式 Matsyendrasana......................................71
27.牛麵式 Gomukhasana .....................................72
28.單腿交換伸展式JanuSirshasana......................................74
29. 蝶式 The Butterfly Exercise...................................75
30.束角式 BaddhaKonasana..........................................75
31.坐角式 UpavisthaKonasana........................................76
32.拉弓式 Dhanurakarshanasana......................................77
33.加強拉弓式 Ardhnavkasana.........................................78
34.V字型平衡 ArdhaNavasana.........................................79
35.船式 Naukasna ...............................................80
36.桌式 ArdaChakarasana........................................81
37.後支架 Setuasana...............................................82
38.單手蛇式Eka Hasta Bhujangasana...................................83
39.貓伸展式Marjariasana ............................................84
40.虎式 Vyaghrasana................................................85
41．兔子式 Purnapadmasana..........................................87
42.駱駝式 Ustrasana.................................................88
43.雲雀式 ArdaKapotatasana........................................89
44.蛇式 Bhujangasana...............................................90
45.蛇擊式 ShashankBhujangasana......................................91
46.頂峰式Sumeruasana（又名：下犬式）.................................92
47.半蝗蟲式 ArdhaShalabhasana.......................................93
48.全蝗蟲式 Salabhasana.............................................94
49.弓式 Danurasana................................................95
50.臥蛙式 Bhekasana...............................................96
51.鴨行式 Duck Walk.................................................96
52.放氣式 VayaNishkasana..........................................97
53.鏟頭式放鬆 UtthitaLolasana..............................97
54.鴕鳥式 Padangusthasana..................................98
55.犁式 Halasana............................................99
56.側犁式 ParsvaHalasana...................................100
57.肩倒立式 Sarvangasana...................................101
58.身腿結閤 Karnapidasana...................................102
59.拱背伸腿 UttanaPadasana..................................103
60.魚式 Matsyasana.........................................104
61.橋式 Kandharasana.......................................105
62.脊柱放鬆 The Lower Body Rock..............................106
63.肩倒立蓮花 Padma Sarvangasana.............................106
64.無手肩倒立NiralambaSarvangasana............................107
65.輪式 Chakrasana........................................ 108
66.單腿前麯倒立UrdhvaPrasaritaEkapadasana......................109
67.頭倒立 Kapali Asana.......................................110
68.頭手倒立 SalambaSirshasana..................................111
69.蠍子式 Vrschikasana....................................... 112
70.四點支撐Chaturanga Dandasana.................................112
71.側烏鴉 Astavakrasana.......................................113
72.烏鴉式 BakaDhyanasana......................................113
73.八字平衡 Bhujapidasana.......................................114
74.望月側拉腿式Padangusthasana..................................115
75.側拉弓支撐 Vishwamitrasana ......................... 116
76.獨身者式 Brahmacharyasana...................................117
77.半月伸展式 Chandrasana.......................................118
78半月側拉腿式ArdhaChandrasanaDhanurasana.......................119
79.鴿王式 Rajakapotasana.......................................120
80.側角轉動抓手Ｔripadtrikona...............................121
81.抓手抬腿 Ekapadsithrasana ....................................122
82.半月扭轉式Ekapadatrikona.....................................123
83.半月式扭轉拉腿 Ekahasthnatraj ................................124
84.龜式 Koormasana...........................................125
85.獅子式Simhasana .........................................126
86.馬麵式 Vatayanasana..................................... 127
87.馬麵反抓手Trikonavatashyna................................128
88.鳥王式 Garudasana.........................................129
89.神猴哈努曼 Hanumanasana ..................................... 130
90.趾尖式 PadaAngushthasana..................................131
91.瑜伽身印 BaddhaPadmasana...............................132
92.仰龜式 Yoganidrasana.....................................133
93.蓮花支撐 Lolasana......................................134
94.公雞式 Kukkutasana.....................................135
95.胎兒式 GarbhaPindasana.................................. 135
96.站立抱膝Ekapadasithirasana.................................136
97.樹式 EkaPadaPranamasana.................................136
98.半蓮花樹式ArdhaBaddhaPadmottanasana.........................137
99.站立伸腿Utthita Hasta Padangusthasana.......................137
100.舞蹈式 Natarajasana ......................................138
101．鰐魚式Nakrasana...........................................139
102．過橋式SetuBandhaSarvangasana............................. 140
103．聖哲瑪裏其三式Marichyasana III ..................... 142
104．聖哲瑪裏其四式Marichyasana IIII .................. 143
105 套鎖式pasasana.............................................144
106.牧牛式Goraksasana..........................................145
107.縛蓮式BaddhaPadmasana......................................146
108.瑜伽身印 Yoga Mudrasana.....................................147
109.臥雷電座SuptaVajrasana.....................................148
110.鴛鴦式Krounchasana.........................................149
111.扭轉倒立式ParivrttaikapadaSirsasana........................150
112.過橋式肩倒立UttanaMayurasana...............................151
113.胎兒肩倒立式Pindasana in Sarvangasana......................152
114.臥扭轉放鬆式 JatharaParivartanasana...................... ..153
115.車輪式Chakrasana...........................................154
116.眥濕奴式Anantasana.........................................155
117.桌式支撐 SetuBandhasana.....................................155
118.巴拉瓦伽Bharadvajasana..................................... 156
119.八扭Astavakrasana...........................................157
120.孔雀式Mayurasana............................................157
121.闆式Vasisthasana............................................158
122.格拉威亞式Galavasana........................................159
123.單腿格拉威亞式EkaPadaGalavasana.............................160
124.單腿聖哲康迪亞1 EkaPadaKoundinyasana........................161
125．單腿聖哲康迪亞2EkaPadaKoundinyasana........................162
126.單腿起重機1 EkaPadaBakasana.................................163
127.單腿起重機2 EkaPadaBakasana.................................163
128.聖哲沃瑪德瓦Vamadevasana....................................164
129.環式Mandalasana............................................165
130.單腿鴿王式Eka Pada Rajakapotasana..........................166
131.聖哲格拉達Gherandasana.....................................167
十二、瑜伽呼吸法......................................168
十三、瑜伽教練課程編排技巧............................168
十四、瑜伽教練課程專業述語............................169
十五、修持方法........................................170
十六、常見的誤區......................................171
十七、瑜伽教材培訓課外書籍預覽........................172
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