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Wang Huiru
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。
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What's inside
Syllabus
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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。
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Reviews summary
循序渐进的瑜伽入门与实践
学生说，这门课程是非常适合初学者和零基础学员的瑜伽入门课。它完美契合“循序渐进”的教学理念，课程编排系统且内容扎实。学员们普遍赞扬老师的讲解非常细致和专业，尤其在动作示范和安全要点方面提供了清晰的指导，有效避免了初学者可能遇到的损伤。课程注重理论与实践结合，包含“跟我学”和“跟我练”环节。许多学员表示通过练习，身心得到放松，身体柔韧性提升，并缓解了日常压力。尽管课程对初学者极具价值，部分有经验的学员认为内容相对基础，缺少进阶或深入专题。
课程注重实践，学员通过练习获得身心益处。
"我比较喜欢“跟我练”的部分，可以跟着视频反复练习。现在每天都会跟着练习，感觉身心都放松了很多。"
"每天久坐办公室，身体僵硬，通过这门课的练习，明显感觉肩颈疼痛缓解了很多，精神状态也更好了。"
"现在身体柔韧性变好了，睡眠质量也提升了。学到了很多安全知识，让练习更放心。"
课程细致讲解安全要点，有效避免练习中受伤。
"还提到了需要注意的地方，避免了初学者受伤。现在知道如何更安全有效地进行瑜伽了。"
"学到了很多关于瑜伽的基础知识和安全常识，这对我来说非常重要。老师强调的安全要点非常实用。"
"我以前自己练过几次，结果弄伤了膝盖。这门课让我对瑜伽有了全新的认识，学到了很多安全知识。"
老师讲解清晰，示范标准，确保学员理解与掌握。
"老师讲得非常细致，每个动作都讲解得很清晰，还提到了需要注意的地方，避免了初学者受伤。"
"老师的声音很温柔，示范也很标准。现在每天都会跟着练习，感觉身心都放松了很多。"
"非常感谢老师带来的这门课程，老师的讲解非常耐心，动作分解得也到位，跟着练习效果显著。"
课程设计符合循序渐进理念，对初学者极佳。
"非常棒的瑜伽课程，老师讲得非常细致，跟着老师一步步练习，真的感觉自己进步了很多。课程编排也很合理，非常适合我这种零基础的学员。"
"课程非常适合初学者，老师的声音很温柔，学到了很多关于瑜伽的基础知识和安全常识，这对我来说非常重要。"
"真的是零基础友好，老师会强调每个动作的注意事项，防止受伤，这门课让我对瑜伽有了全新的认识。"
课程内容对于有一定瑜伽经验的学员可能过于简单。
"我觉得课程对初学者来说是很好的，但对于有一定基础的人来说，内容可能有些偏简单了。"
"整体来说很满意，课程质量高，老师专业。但作为一名练习瑜伽多年的学员，觉得缺少一些深入探讨的专题。"
"我感觉课程内容太基础了，对于我这种有一定瑜伽经验的人来说，几乎没有新知识。"
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
Show steps
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。
Show steps
-
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
Show steps
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。
Show steps
-
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
Show steps
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。
Show steps
-
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
Expand to see all activities and additional details
Show all four activities
寻找瑜伽导师
Show steps
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。
Show steps
-
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
练习瑜伽动作
Show steps
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。
Show steps
Show steps
Show steps
- 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
Show steps
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。
Show steps
Show steps
Show steps
- 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
Show steps
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。
Show steps
Show steps
Show steps
- 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
Expand to see all activities and additional details
Show all four activities
寻找瑜伽导师
Show steps
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。
Show steps
Show steps
Show steps
- 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 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.
Yoga Teacher
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.
Physical Therapist
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.
Fitness Instructor
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.
Meditation Teacher
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.
Occupational Therapist
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.
Naturopathic Doctor
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.
Sports Medicine Physician
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.
Ayurvedic Practitioner
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.
Health Coach
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.
Massage Therapist
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.
Chiropractor
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.
Wellness Consultant
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.
Registered Dietitian
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.
Health Educator
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.
For more career information including salaries, visit:
OpenCourser.com/course/xde23z/Xun
Reading list
We've selected 12 books
that we think will supplement your
learning. Use these to
develop background knowledge, enrich your coursework, and gain a
deeper understanding of the topics covered in
循序渐进练瑜伽.
Save
本书是瑜伽哲学的根本经典，阐述了瑜伽的八支体系和修行方法，对于理解瑜伽的精髓至关重要。
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A classical text on Hatha yoga, offering insights into the philosophical and practical aspects of the practice, providing historical and cultural context.
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A comprehensive encyclopedia that covers all aspects of yoga, from history and philosophy to different styles and practices, making it a valuable resource for both beginners and experienced practitioners.
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本书深入浅出地讲解瑜伽体式中的解剖学原理，帮助练习者理解动作的正确方法和避免受伤。
A comprehensive guide to Iyengar yoga, providing detailed instructions and illustrations for over 200 poses, making it a practical and authoritative reference.
An ancient text that offers a comprehensive overview of Hatha yoga, including poses, breathing techniques, and meditation practices, providing a valuable historical perspective.
An accessible translation and commentary on the Yoga Sutras, providing a clear and concise understanding of Patanjali's philosophy and teachings.
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Provides detailed anatomical information relevant to yoga practice, making it a useful reference for understanding body mechanics and avoiding injuries.
Explores the non-physical aspects of yoga, emphasizing the importance of mindfulness, meditation, and self-inquiry, offering a holistic perspective on the practice.
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Explores the scientific basis of yoga, examining its physiological and psychological effects, making it a valuable resource for understanding the science behind yoga.
Examines the historical, philosophical, and scientific foundations of yoga, offering a comprehensive overview of the practice and its evolution.
A spiritual autobiography that shares insights into the life and teachings of a renowned yogi, offering a personal and inspiring perspective on the practice.
For more information about how these books relate to this course, visit:
OpenCourser.com/course/xde23z/Xun
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Rating
4.7
Effort
16 hours to complete
Level
Introductory
Via
Coursera
Institution
Shanghai Jiao Tong University
Instructor
Wang Huiru
Language
中文
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