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Jingdong book

瑜伽初级教程（附光盘）

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Books Fitness & Health Yoga / Body

Jingdong book

瑜伽初级教程（附光盘）

Name: 瑜伽初级教程（附光盘）
Brand: Jingdong book
SKU: 3120000731
Price: 26.09 USD
Availability: OutOfStock

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Content Description

这是奉献给广大瑜伽爱好者的一套非常实用的教学参考。
不管是刚刚接触瑜伽，还是已经开始传播这项文化的朋友，这本书都将为您提供专业的帮助。本书倡导安全、正确、系统的瑜伽练习，以科学严谨的方式和态度阐释古老神秘的瑜伽。虽然在这个喧嚣的世界上，真正的瑜伽是那么稀少，但是本书愿和您一起开始真正的瑜伽。
虽然本书章节很多，但并不意味着必须要按顺序通读。我们建议已作为教练的朋友阅读并明白体适能理论部分，然后按自己的需要逐步学习；决定用本书自行学习瑜伽的朋友可以先阅读练习索引、原理和体适理论部分中的解剖、生物力学和安全运动部分，然后开始一些体位练习，并根据自己的时间安排理论部分的学习，逐步加入其他功法的练习。由于笔者少时是伴随着央视自我身心健康之路这部瑜伽教学节目的教学体系学习瑜伽的，加之这个节目在中国受众面较大，所以本书中的很多练习名称以其所述的名称冠名，为方便大家更广泛地了解瑜伽，在中文名称后都附有练习的梵文或英文名称，请大家对照。本书示范照片中采用的服装是为了更清晰地说明动作，不作为标准练习服装。

Author Description

韩俊，瑜伽名萨茹阿斯瓦缇·达西。
1984年结缘瑜伽，15年职场经验，10年讲师生涯，多年瑜伽教练积累，成为中国瑜伽式管理培训人。
参与运作瑜伽创业项目，2004年被中国劳动和社会保障部、共青团中央联合授予中国青年创业项目铜奖。
现任禅悦瑜伽中华区教学总监。

Catalogue

自序
第一章关于瑜伽
第一节瑜伽的历史及含义
第二节瑜伽的主要流派
第三节瑜伽的功效及其原理
第四节瑜伽练习的组成部分及瑜伽所提倡的生活习惯

第二章瑜伽练习索引及原理

第三章瑜伽教练工作制度
附：瑜伽大师箴言录

第四章瑜伽教练体适能基础理论
第一节体适能基本概念
第二节基础功能解剖常识
第三节生物力学及基础动作分析
第四节基础运动生理学常识
第五节运动营养及瑜伽饮食
第六节锻炼的安全性和损伤预防

第五章瑜伽体位
第一节瑜伽中的常用坐姿
1. 简易坐
2. 雷电坐
3. 平常坐
4. 武士坐
5. 至善坐
6. 半莲花坐
7. 全莲花坐
8. 吉祥坐
9. 对称坐
10. 释达斯瓦普鲁坐
11. 融入体位中的常用坐姿
第二节瑜伽常用体位
1. 山立功
2. 颈功练习
3. 肩旋转功
4. 肩肘功
5. 单臂风吹树功
6. 直角式
7. 腰转动功
8. 膝旋转弯曲练习
9. 脚部练习
10. 仰卧伸展功
11. 手腕、手掌和手指的练习
12. 竖腿功
13. 增强精力呼吸功
14. 怪异式
15. 半骆驼功
……
6. 半莲花坐
7. 全莲花坐
8. 吉祥坐
9. 对称坐
10. 释达斯瓦普鲁坐
11. 融入体位中的常用坐姿
第二节瑜伽常用体位
1. 山立功
2. 颈功练习
3. 肩旋转功
4. 启肘功
5. 单臂风吹树功
6. 直角式
7. 腰转动功
8. 膝旋转弯曲练习
9. 脚部练习
10. 仰卧伸展功
11. 手腕、手掌和手指的练习
12. 竖腿功
13. 增强精力呼吸功
14. 怪异式
1 5. 半骆驼功

Book Abstract

五、内分泌腺
机体的健康不仅取决于各种营养素的供给，而且在于内分泌腺的激素。在这里我们将了解一些主要的腺体：脑垂体、松果体、甲状腺、甲状旁腺、肾上腺以及性腺。它们的分泌液产生在内部，没有自身管道而直接进入血液中。目前所有研究均证明，任何一种激素的不足都会给身体造成严重的后果。
先看一下脑垂体。它位于鼻子后面，大脑下面的头骨中。
松果体则位于大脑底部。它们在维持内分泌系统的平衡上担负着重要作用。
甲状腺处在咽喉前面或突出部位。甲状旁腺则位于甲状腺的两侧。甲状腺具有保护人体对抗毒素侵袭的能力。它是天生的站在身体和精神间的警卫员。这一腺体的激素分泌使身体保持警戒状态。甲状腺功能之一是使脂肪得到消耗和利用，但是万一机能失常，脂肪则可能在全身积聚，精神上的呆滞，记忆丧失，缺乏时间意识，嗜睡和抑郁，这多是甲状腺机能不全的症状，也就是我们常讲的甲状腺机能低下。但当甲状腺功能亢进时，形成的状况则刚好相反，体重过分下降，紧张、失眠、心悸、易激动、焦虑和草率从事等，这些都是甲亢的症状。甲状腺机能退化是很多疾病的起因，同时甲状旁腺的机能失常则可引起奇怪的变态反应，如肌肉痉挛和局部麻痹。通过有规律的瑜伽喉轮的收放体位我们可以维持甲状腺和甲状旁腺的平衡分泌，如眼镜蛇式、弓式、犁式、轮式等姿势，但值得注意的是，过度伸展压迫甲状腺的动作甲亢患者是禁止练习的。
肾上腺位于左右肾脏上端，像两顶小帽子。它们分泌肾上腺素直接流入血液，激起身体对危险状况或情绪冲击的防御能力，这些腺体警告我们做好行动准备，并且帮助我们克服那些困难状况。在它们处于正常状况下，会使我们感到精力旺盛充满活力。反之，当它们处于较差状况或由于激烈情绪引起心烦意乱时，则会引起血压升高并引发机能失调。所有刺激到力源轮的体位均可对肾上腺起到良好的保养。如弓式、单双腿背部伸展等。
生殖腺或性腺主要是指男子的睾丸和女子的卵巢。它们位于骨盆区域，可以产生内外分泌液。它们是生殖繁衍的起点，也是生命能量的助推剂。运用得当，也是身体再生的构成者。所有倒置的姿势和虎、猫、坐角等体位都是保持生殖腺体健康的好姿势。
尿液、粪便和其他一些身体代谢物等废物如果得不到立即的清除，机体会出现中毒，或机能失调。属于循环系统的淋巴，还有呼吸、消化等系统正常运转时，这些废物才能很快地排出体外。
对于瑜伽而言，其姿势练习可以经常不断地保证机体适宜的营养，激素有规律地分泌，废物的完全代谢和神经系统的正常机能。毫无疑问，这些都有助于保持机体的健康。
……

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Jingdong book

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