一、前 言
二、何为瑜伽 ............................................................................................. 2
三、瑜伽源-----瑜伽发展的里程碑................................................................3
1、前古典时期.............................................................................................3
2、古典时期.................................................................................................3
3、现代时期.................................................................................................4
4、瑜伽的现代发展................................................4
四、瑜伽的八支行法.............................................. 5
五、瑜伽能量区...................................................6
六、传统瑜伽分类................................................11
1、智瑜伽........................................................11
2、业瑜伽.....................................................................................................11
3、王瑜伽.....................................................................................................12
4、昆达利尼瑜伽..........................................................................................12
七、现代瑜伽分类................................................ 13
1、哈他瑜伽.................................................................................................13
2、密宗瑜伽.................................................................................................13
3、艾扬格瑜伽.............................................................................................14
4、阿斯汤嘎瑜伽.........................................................................................15
5、流瑜伽....................................................................................................15
6、热瑜伽....................................................................................................16
7、阴瑜伽.......................................................16
8、阿奴萨拉................................................17
9、双（多）人瑜伽......................................................................................17
10、韵律瑜伽...............................18
八、习练应知 ................................................... 19
1、习练瑜伽益处..........................................................................................20
2、习练瑜伽注意事项...................................................................................20
3、习练瑜伽的最佳时段与必备的条件..........................................................20
4、习练体式八大要领...................................................................................22
5、习练体式禁忌..........................................................................................23
九、人体结构与运动学的关系.......................................24
十、解密人体构造了解生命的奥秘...................................28
1、呼吸系统 .............................................................................................28
2、消化系统 .....................................................36
3、骨骼.........................................................37
4、人体主要肌肉及功能............................................41
十一、体位法.............................................44
1.风吹树式 TiryakaTadasana ...................................45
2.腰躯转动式 Kati Chakrasana II............................... 46
3.侧角伸展式 UtthitaParsvakonasana ...........................47
4.侧角转动式ParivrttaParsvakonasana ............................48
5.加强侧伸展式Parsvottanasana ..................................49
6.三角式 UtthitaTrikonasana ...............................50
7.三角转动式 ParivrttaTrikonasana .............................51
8．单腿伸展平衡Ardhchandrasana ........................................52
9.战士一 Virabhadrasana I .............................. 53
10.战士二 Virabhadrasana II ................................. 54
11.战士三 Virabhadrasana III ............................... 55
12. 直角式 Samakonasana ........................................56
13.双角式 DwiKonasana.........................................57
14.幻椅式 Utkatasana............................................58
15.花环式 Malasana.............................................59
16.蹲箭式Tolasana...........................................60
17.门闩式 Parighasana..........................................61
18.儿童式 Shashankasana.........................................62
19.单腿跪伸展TriangaMukhaikapdaPaschimottanasana...................63
20.苍鹭式 Bagulasana.............................................64
21.半莲花座单腿背部伸展式ArdhaBaddhaPadmottanasana..................65
22.圣哲玛利其一Marichyasana 6.......................................6I
23.圣哲玛利其二MarichyasanaII ......................................67
24.双腿背部伸展 Pashchimottanasana.................................68
25.单（双）腿扭背伸展TriyakPaschimottanasana........................69
26.半扭脊式 Matsyendrasana......................................71
27.牛面式 Gomukhasana .....................................72
28.单腿交换伸展式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.加强拉弓式 Ardhnavkasana.........................................78
34.V字型平衡 ArdhaNavasana.........................................79
35.船式 Naukasna ...............................................80
36.桌式 ArdaChakarasana........................................81
37.后支架 Setuasana...............................................82
38.单手蛇式Eka Hasta Bhujangasana...................................83
39.猫伸展式Marjariasana ............................................84
40.虎式 Vyaghrasana................................................85
41．兔子式 Purnapadmasana..........................................87
42.骆驼式 Ustrasana.................................................88
43.云雀式 ArdaKapotatasana........................................89
44.蛇式 Bhujangasana...............................................90
45.蛇击式 ShashankBhujangasana......................................91
46.顶峰式Sumeruasana（又名：下犬式）.................................92
47.半蝗虫式 ArdhaShalabhasana.......................................93
48.全蝗虫式 Salabhasana.............................................94
49.弓式 Danurasana................................................95
50.卧蛙式 Bhekasana...............................................96
51.鸭行式 Duck Walk.................................................96
52.放气式 VayaNishkasana..........................................97
53.铲头式放松 UtthitaLolasana..............................97
54.鸵鸟式 Padangusthasana..................................98
55.犁式 Halasana............................................99
56.侧犁式 ParsvaHalasana...................................100
57.肩倒立式 Sarvangasana...................................101
58.身腿结合 Karnapidasana...................................102
59.拱背伸腿 UttanaPadasana..................................103
60.鱼式 Matsyasana.........................................104
61.桥式 Kandharasana.......................................105
62.脊柱放松 The Lower Body Rock..............................106
63.肩倒立莲花 Padma Sarvangasana.............................106
64.无手肩倒立NiralambaSarvangasana............................107
65.轮式 Chakrasana........................................ 108
66.单腿前曲倒立UrdhvaPrasaritaEkapadasana......................109
67.头倒立 Kapali Asana.......................................110
68.头手倒立 SalambaSirshasana..................................111
69.蝎子式 Vrschikasana....................................... 112
70.四点支撑Chaturanga Dandasana.................................112
71.侧乌鸦 Astavakrasana.......................................113
72.乌鸦式 BakaDhyanasana......................................113
73.八字平衡 Bhujapidasana.......................................114
74.望月侧拉腿式Padangusthasana..................................115
75.侧拉弓支撑 Vishwamitrasana ......................... 116
76.独身者式 Brahmacharyasana...................................117
77.半月伸展式 Chandrasana.......................................118
78半月侧拉腿式ArdhaChandrasanaDhanurasana.......................119
79.鸽王式 Rajakapotasana.......................................120
80.侧角转动抓手Ｔripadtrikona...............................121
81.抓手抬腿 Ekapadsithrasana ....................................122
82.半月扭转式Ekapadatrikona.....................................123
83.半月式扭转拉腿 Ekahasthnatraj ................................124
84.龟式 Koormasana...........................................125
85.狮子式Simhasana .........................................126
86.马面式 Vatayanasana..................................... 127
87.马面反抓手Trikonavatashyna................................128
88.鸟王式 Garudasana.........................................129
89.神猴哈努曼 Hanumanasana ..................................... 130
90.趾尖式 PadaAngushthasana..................................131
91.瑜伽身印 BaddhaPadmasana...............................132
92.仰龟式 Yoganidrasana.....................................133
93.莲花支撑 Lolasana......................................134
94.公鸡式 Kukkutasana.....................................135
95.胎儿式 GarbhaPindasana.................................. 135
96.站立抱膝Ekapadasithirasana.................................136
97.树式 EkaPadaPranamasana.................................136
98.半莲花树式ArdhaBaddhaPadmottanasana.........................137
99.站立伸腿Utthita Hasta Padangusthasana.......................137
100.舞蹈式 Natarajasana ......................................138
101．鳄鱼式Nakrasana...........................................139
102．过桥式SetuBandhaSarvangasana............................. 140
103．圣哲玛里其三式Marichyasana III ..................... 142
104．圣哲玛里其四式Marichyasana IIII .................. 143
105 套锁式pasasana.............................................144
106.牧牛式Goraksasana..........................................145
107.缚莲式BaddhaPadmasana......................................146
108.瑜伽身印 Yoga Mudrasana.....................................147
109.卧雷电座SuptaVajrasana.....................................148
110.鸳鸯式Krounchasana.........................................149
111.扭转倒立式ParivrttaikapadaSirsasana........................150
112.过桥式肩倒立UttanaMayurasana...............................151
113.胎儿肩倒立式Pindasana in Sarvangasana......................152
114.卧扭转放松式 JatharaParivartanasana...................... ..153
115.车轮式Chakrasana...........................................154
116.眦湿奴式Anantasana.........................................155
117.桌式支撑 SetuBandhasana.....................................155
118.巴拉瓦伽Bharadvajasana..................................... 156
119.八扭Astavakrasana...........................................157
120.孔雀式Mayurasana............................................157
121.板式Vasisthasana............................................158
122.格拉威亚式Galavasana........................................159
123.单腿格拉威亚式EkaPadaGalavasana.............................160
124.单腿圣哲康迪亚1 EkaPadaKoundinyasana........................161
125．单腿圣哲康迪亚2EkaPadaKoundinyasana........................162
126.单腿起重机1 EkaPadaBakasana.................................163
127.单腿起重机2 EkaPadaBakasana.................................163
128.圣哲沃玛德瓦Vamadevasana....................................164
129.环式Mandalasana............................................165
130.单腿鸽王式Eka Pada Rajakapotasana..........................166
131.圣哲格拉达Gherandasana.....................................167
十二、瑜伽呼吸法......................................168
十三、瑜伽教练课程编排技巧............................168
十四、瑜伽教练课程专业述语............................169
十五、修持方法........................................170
十六、常见的误区......................................171
十七、瑜伽教材培训课外书籍预览........................172
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