Chapter One Yoga and You /1
1.1 About Yoga/2
1.1.1 Definition and Objectives /2
1.1.2 Major Schools of Yoga /4
1.1.3 Yoga and Health /8
1.2 Knowing Your Body/10
1.2.1 Body Parts/12
1.2.2 Muscles and Skeleton /20
1.2.3 Internal Organs and Systems /26
1.2.4 Common Diseases /30
Chapter Two Yogasanas /39
2.1 Standing Poses/40
2.1.1 Tadāsana/Mountain pose /40
2.1.2 Utkatasana /Chair pose /50
2.1.3 Utthita Trikonasana/Extended Triangle pose /54
2.1.4 Vrksasana /Tree pose /62
2.1.5 VTrabhadrasana I/Warrior pose I /66
2.1.6 Garudasana /Eagle pose /72
2.2 Sitting Poses /78
2.2.1 Dandasana /Staff pose /78
2.2.2 Jānu Sirsāsana/Head-to-knee pose /82
2.2.3 Paschimottānasana/Seated Forward Bend pose /88
2.2.4 Gomukhasana/Cow-face pose /94
2.2.5 Baddha Konasana/Bound Angle pose /98
2.2.6 Upavistha Konasana/Seated Angle pose /104
2.3 Prone Poses/108
2.3.1 Makarasana/Crocodile pose/108
2.3.2 Astānga Namaskara/Eight-limbed Salutation pose /112
2.3.3 Bhujangāsana/Cobra pose /114
2.3.4 Salabhasana /Locust pose /120
2.3.5 Dhanurasana/Bow pose /124
2.3.6 Mandukasana/Frog pose /128
2.4 Supine Poses/134
2.4.1 Viparita Karani/Legs-up-the-wall pose /134
2.4.2 Ananda Balasana /Happy Baby pose /138
2.4.3 Pāvānamuktāsana/Wind-relieving pose /142
2.4.4 Halasana /Plow pose /146
2.4.5 Supta Virasana /Reclining Hero pose /150
2.4.6 Savasana/Corpse pose /154
2.5 Other Frequently-seen Yoga Poses /160
2.5.1 Marjariasana/Cat Stretch pose /160
2.5.2 Adho Mukha Svãnasana /Downward-facing Dog pose/164
2.5.3 Ardha Matsyendrasana/Half Lord-of-the-fish pose/168
2.5.4 Paripūrna Nāvāsana /Complete Boat pose /174
2.5.5 Setubandhasana /Bridge pose /178
2.5.6 Ustrasana /Camel pose /182
2.6 Sūrya Namaskāra /Sun Salutation /186
Chapter Three Yoga Nidra/211
3.1 Definition and Importance /212
3.2 Hints and Cautions /214
3.3 Yoga Nidra:A Sample /216
Chapter Four Prãnayãma /235
4.1 Definition and Importance /236
4.2 Hints and Cautions /238
4.3 Abdominal Breathing /240
4.4 Nādī Sodhana Prānayāma/244
Chapter Five Yoga Dhyãna /251
5.1 Definition and Importance /252
5.2 Hints and Cautions/254
5.3 Guided Meditation:A Sample/256
Chapter Six Communication Before and After Class /263
6.1 Communication Before Class/264
6.1.1 Greeting new customers /264
6.1.2 Catering for customers'needs /264
6.1.3 Yoga courses /266
6.1.4 Membership cards /268
6.1.5 Yoga props/268
6.1.6 Preparation before class /270
6.2 Communication After Class /272
6.2.1 Asking for customers'feedback /272
6.2.2 Offering suggestions /274
6.2.3 After-class services /276
6.2.4 Saying goodbye to customers /276
Appendix/279
Appendix 1:Note /280
Appendix 2:Simplified Pronunciation of Sanskrit Words /290
Appendix 3:List of Yogaasana Names /294
Appendix 4:List of Sanskrit Terms /297
Bibliography /299
第一章 瑜伽与你/1
1.1 关于瑜伽/3
1.1.1 定义及目标/3
1.1.2 瑜伽的主要流派/5
1.1.3 瑜伽与健康/9
1.2 了解你的身体/11
1.2.1 身体部位/13
1.2.2 肌肉与骨骼/21
1.2.3 内脏器官和系统/27
1.2.4 常见疾病/31
第二章 瑜伽体式/39
2.1 站立体式/41
2.1.1 山式/41
2.1.2 幻椅式/51
2.1.3 三角伸展式/55
2.1.4 树式/63
2.1.5 战士一式/67
2.1.6 鹰式/73
2.2 坐立体式/79
2.2.1 手杖式/79
2.2.2 单腿头碰膝式/83
2.2.3 坐立前屈式/89
2.2.4 牛面式/95
2.2.5 束角式/99
2.2.6 坐角式/105
2.3 俯卧体式/109
2.3.1 鳄鱼式/109
2.3.2 八体投地式/113
2.3.3 眼镜蛇式/115
2.3.4 蝗虫式/121
2.3.5 弓式/125
2.3.6 青蛙式/129
2.4 仰卧体式/135
2.4.1 靠墙倒剪式/135
2.4.2 快乐婴儿式/139
2.4.3 排气式/143
2.4.4 犁式/147
2.4.5 仰卧英雄式/151
2.4.6 挺尸式/155
2.5 其他常见瑜伽体式/161
2.5.1 猫伸展式/161
2.5.2 下犬式/165
2.5.3 半鱼王式/169
2.5.4 完全船式/175
2.5.5 桥式/179
2.5.6 骆驼式/183
2.6 瑜伽拜日式/187
第三章 瑜伽休息术/211
3.1 定义及重要性/213
3.2 提示与注意/215
3.3 瑜伽休息术示例/217
第四章 瑜伽调息法/235
4.1 定义及重要性/237
4.2 提示与注意/239
4.3 腹式呼吸/241
4.4 经络清理调息法/245
第五章 瑜伽冥想/251
5.1 定义及重要性/253
5.2 提示与注意/255
5.3 引导冥想示例/257
第六章 课前及课后交流/263
6.1 课前交流/265
6.1.1 欢迎新顾客/265
6.1.2 满足顾客需求/265
6.1.3 瑜伽课程/267
6.1.4 会员卡/269
6.1.5 瑜伽辅具/269
6.1.6 课前准备/271
6.2 课后交流/273
6.2.1 询问顾客反馈/273
6.2.2 给出建议/275
6.2.3 课后服务/277
6.2.4 与顾客道别/277
附录/279
附录1:注释/280
附录2:梵文词汇简化读音/290
附录3:瑜伽体式名称索引表/294
附录4:梵文词汇表/297
参考书目/299
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