循序渐进练瑜伽 from Coursera

本课程以上海市精品课程《瑜伽与健康》为基础，以生理学、解剖学和教育学等相关理论为指导，结合在线开放课程的特点进行了针对性的教学设计，不同基础的练习者均能获益。通过学习您将收获到：

1.安全有效练习瑜伽的方法：由易到难、由简到繁，系统了解瑜伽的练习步骤和完整体系；

2.学会瑜伽动作与瑜伽呼吸法：掌握26个基础瑜伽体式、3种呼吸控制法；

3.健美形态，缓解压力，增强体质：动作学习部分均包括“跟我学”和“跟我练”两个组分，注重精讲多练，在反复练习中扎实掌握动作技巧，享受练习瑜伽的乐趣；

4.如何避免瑜伽损伤：通过专题访谈、专题理论、课外拓展等板块，学习相关运动生理学和解剖学基础知识，安全有效地练习瑜伽；

5.提高瑜伽技术水平，促进身心全面发展：分类考核、分类评价，对校外学习者技术动作进行视频点评并给予针对性改进建议；在单元练习与课堂互动中不断进步，将瑜伽练习自然融入日常生活。

What's inside

Syllabus

第一章

第二章

第三章

第四章

第五章

第六章

第七章

第八章

第九章

第十章

第十一章

第十二章

考试动作视频参考

Good to know

Know what's good

, what to watch for

, and possible dealbreakers

涉及生理学、解剖学和教育学等相关理论，适合不同基础的练习者。

系统了解瑜伽的练习步骤和完整体系，由易到难、由简到繁。

掌握26个基础瑜伽体式、3种呼吸控制法。

注重精讲多练，在反复练习中扎实掌握动作技巧，享受练习瑜伽的乐趣。

通过专题访谈、专题理论、课外拓展等板块，学习相关运动生理学和解剖学基础知识，安全有效地练习瑜伽。

对校外学习者技术动作进行视频点评并给予针对性改进建议。

Reviews summary

循序渐进学瑜伽

循序渐进练瑜伽课程受到广泛好评，以其循序渐进的教学方式，由易到难，适合不同基础的练习者。课程内容丰富，包括瑜伽动作、呼吸法、解剖学和生理学知识，有助于学习者安全、有效地练习瑜伽，避免损伤，促进身心全面发展。

注重安全练习，避免损伤

""如何避免瑜伽损伤：通过专题访谈、专题理论、课外拓展等板块，学习相关运动生理学和解剖学基础知识，安全有效地练习瑜伽；""

系统讲解，由浅入深，易于掌握

""由易到难，由简到繁，系统了解瑜伽的练习步骤和完整体系；""

单元测验和瑜伽动作考试帮助巩固理解

""课后的单元测验可巩固和考查学习者的理解与进展，让学习者最终达到对瑜伽的初步了解。瑜伽动作考试能够激励学生勤奋练习，掌握好动作要领，锻炼好身体。""

包含动作，呼吸法，解剖学等知识

""学会瑜伽动作与瑜伽呼吸法：掌握26个基础瑜伽体式、3种呼吸控制法；""

""通过专题访谈、专题理论、课外拓展等板块，学习相关运动生理学和解剖学基础知识，安全有效地练习瑜伽；""

部分资料非母语，影响理解

""lo único que la información que se comparte por pdf no esta en mi idioma que es el español y esto me imposibilita obtener la información completa."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in 循序渐进练瑜伽 with these activities:

练习瑜伽动作

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通过重复练习瑜伽动作，加深对动作的理解，强化身体记忆，提升练习效率。

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学习动作分解讲解
参照示范视频练习
重复练习，保持动作正确性

创建瑜伽练习日志

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记录瑜伽练习过程中的感受和变化，加深对自身身体和练习状态的了解，促进自我反思和进步。

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准备一本瑜伽练习笔记
记录练习日期、时长、动作内容
记录练习中的身体反应和情绪变化
定期回顾练习日志，总结进步和不足

参加瑜伽小组练习

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与其他瑜伽练习者交流和共同练习，分享经验，取长补短，提升练习效果和学习效率。

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寻找或加入瑜伽小组
参加定期小组练习
与小组成员交流心得和技巧
互相观察和给予反馈，共同进步

One other activity

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寻找瑜伽导师

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向经验丰富的瑜伽导师学习，获得个性化的指导和支持，加快瑜伽学习和提升进度。

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了解不同瑜伽导师的风格和擅长领域
参加导师开设的课程或工作坊
向导师请教疑难问题，获得针对性指导

Career center

Learners who complete 循序渐进练瑜伽 will develop knowledge and skills that may be useful to these careers:

Yoga Therapist

Yoga Therapists use yoga to address specific health conditions. The course provides a comprehensive foundation in yoga and its therapeutic applications. You will learn how to assess clients, develop personalized yoga plans, and effectively integrate yoga into treatment.

See salaries and explore the career path for Yoga Therapist

Yoga Teacher

Yoga Teachers provide instruction and guidance to students in the practice of yoga. The course aims to give you a solid foundation in yoga. Through the course, you will learn the steps and techniques in yoga, including 26 basic poses and 3 breathing techniques. You will also get tips on how to avoid injuries and enhance your practice.

See salaries and explore the career path for Yoga Teacher

Fitness Instructor

Fitness Instructors lead, instruct, and motivate individuals or groups in exercise activities. The course can help build a foundation in exercise science, specifically in yoga. You will learn 26 basic yoga poses, 3 breathing control techniques, and how to practice yoga safely and effectively. This knowledge is directly applicable to teaching fitness classes and personal training.

See salaries and explore the career path for Fitness Instructor

Physical Therapist

Physical Therapists help patients restore movement and function after injury or illness. The course provides a strong foundation in anatomy and physiology, which is crucial for physical therapists. You will also learn about yoga's therapeutic applications, expanding your toolkit for rehabilitation.

See salaries and explore the career path for Physical Therapist

Naturopathic Doctor

Naturopathic Doctors diagnose, treat, and prevent illnesses using non-invasive therapies. A deep understanding of anatomy and physiology is crucial, which this course can help provide. You will also learn about the benefits of yoga for different health conditions, enhancing your ability to provide holistic care to patients.

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Meditation Teacher

Meditation Teachers guide individuals in meditation practices. This course introduces various meditation techniques, including yoga-based ones. You will learn how to create a safe and supportive environment for meditation, enhancing your ability to lead effective meditation sessions.

See salaries and explore the career path for Meditation Teacher

Occupational Therapist

Occupational Therapists help individuals with disabilities or injuries regain independence in daily activities. This course provides a foundation in anatomy and physiology, as well as an understanding of rehabilitation principles. You will explore yoga's role in occupational therapy, enriching your practice.

See salaries and explore the career path for Occupational Therapist

Ayurvedic Practitioner

Ayurvedic Practitioners use ancient Indian principles to promote health and well-being. This course introduces the basics of Ayurveda, including the importance of yoga. You will gain a deeper understanding of the mind-body connection, enriching your Ayurvedic practice.

See salaries and explore the career path for Ayurvedic Practitioner

Chiropractor

Chiropractors diagnose and treat neuromusculoskeletal conditions. This course provides a foundation in anatomy and physiology, particularly in the musculoskeletal system, which is essential for chiropractors. You will also learn about yoga's role in promoting spinal health, complementing your chiropractic treatments.

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Sports Medicine Physician

Sports Medicine Physicians specialize in preventing, diagnosing, and treating injuries in athletes. This course provides a foundation in anatomy and physiology, with a focus on the musculoskeletal system. You will learn about yoga's benefits for athletes, helping you provide comprehensive care to sportspersons.

See salaries and explore the career path for Sports Medicine Physician

Health Coach

Health Coaches motivate and support individuals in making healthy lifestyle changes. The course provides a foundation in health and wellness, including nutrition and exercise. You will learn how yoga can complement your coaching practice, empowering you to guide clients towards holistic well-being.

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Massage Therapist

Massage Therapists treat clients with hands-on techniques like kneading and manipulating muscles and soft tissues. They must have a sound understanding of how the human body works, which this course can help provide. By enrolling in this course, you may learn about relevant systems such as musculoskeletal and nervous systems, and the importance of touch in therapy.

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Registered Dietitian

Registered Dietitians provide nutrition counseling and guidance. The course introduces the basics of nutrition and healthy eating. You will gain insights into incorporating yoga into your nutrition practice, promoting a holistic approach to health and well-being.

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Wellness Consultant

Wellness Consultants develop and implement wellness programs for organizations. The course provides an overview of health and wellness principles. You will learn how yoga can enhance workplace wellness, equipping you to create effective programs that promote employee well-being.

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Health Educator

Health Educators develop, implement, and evaluate health education programs. This course introduces the basics of anatomy, physiology, and related theories. You will get a comprehensive understanding of how yoga impacts health and well-being, which is valuable knowledge for promoting healthy lifestyles.

See salaries and explore the career path for Health Educator