彙整: 課程介紹

核心肌群，或稱腹壁肌群，是人體上下半身的橋樑。練習核心瑜伽能改善平衡感和穩定度，因為透過對骨盆、下背、臀部和腹部肌肉的訓練，我們能讓這些部位和諧運作，進而加強身體的平衡感和穩定度。核心肌群能強化底層肌肉，進而提升腹肌力量，因此對大多數運動和瑜伽來說，也都不可或缺。我們也能利用核心肌群省下不少力氣，彎腰綁鞋帶會變得輕鬆，也能跑得更快更好。相反地，無力的核心肌群會帶來不良姿勢，導致背部、頸部疼痛，而這也會造成肌肉受傷。

The core, or abdominal wall musculature is the bridge between the torso and lower body. Practice core yoga to improve balance and stability. One needs to train the muscles in pelvis, lower back, hips and abdomen. So that those areas can move in harmony and this lead to better balance and stability. In most sports and yoga practice, strong core is essential. Also tone up abs by strengthening and toning up the underlying muscles. Strong core make things easier: bending down to tie your shoe laces, walk better and faster. Weak core muscles will lead to bad postures, hence you get back/neck pain. This will also lead to muscles injuries.

動力哈達是將傳統哈達瑜珈融合了注重串聯與力量的阿斯坦加練習，不僅能認識每個體位法的進入技巧與正位，還能在搭配呼吸的串聯動作中找到內在平靜。對於初學者來說，可為長遠的瑜珈練習紮下安全穩固的基礎，對於資深的練習者來說，可以更進一步地在最穩定舒適的姿勢停留。

By integrating Ashtanga, which emphasizes alignment and strength, traditional hatha yoga allows students to not only learn about the basic skills and standard postures of each asana but also acquire inner peace through aligned moves which are coupled with breath. Hatha yoga can lay the foundation for long-term yoga practice for beginners and take experienced practitioners a step further to the most stable and comfortable poses.

進階瑜珈，透過深入的體位動作探索練習內、外在的關連，學習如何儘可能地延展自我身體同時輕鬆不費力停留在每個體位法當下

Advanced yoga prompts students to explore the connection between their bodies and minds through asanas and learn to reach final also can hold poses without toil and stretch their bodies as much as possible.

熱瑜珈是在36-40度濕熱溫度中，配合體位法讓身心自然伸展,達到排汗排毒，使身體各系統恢復健康，同時有減重的效果！患有心血管疾病，高、低血壓，呼吸系統疾病以及懷孕女性應避免參加練習。

Hot yoga is practiced under hot and humid conditions of 36-40 degrees Celsius. Coupled with asanas, it can help practitioners stretch their bodies and enlarge their minds in a natural way, restore the health of body systems, and bring weight loss. People with cardiovascular diseases, hypertension, hypotension and respiratory diseases, and pregnant women should avoid practicing hot yoga.

修復瑜伽這種簡單傳統的體位法串連能創造並修復身心能量。這些體位法能為我們的呼吸和能量中心帶來平衡，讓我們重獲力量、煥然一新，並為人體消除疲勞、排除毒素。

Restorative yoga is a simple traditional asana sequence can establish and regain energy both body and mind. These asanas provide balance of our prana and energy center to refreshing and regaining of power and removing tiredness & toxic material in body.

在36-40度濕熱溫度中, 讓心放鬆緩慢打開平時不容易伸展的筋骨,在長時間保持深入的伸展動作中, 增加柔軟度,淨化身心,釋放身體情緒與壓力,同時達到排汗排毒的功效。

Practiced under hot and humid conditions of 36-40 degrees Celsius, hot Yin yoga helps relieve stress and slowly stretches rarely used muscles. This type of yoga enables practitioners to improve flexibility, purify their bodies and minds and release negative emotions and pressure during long-held, thorough extended poses and facilitates perspiration and detoxification.

陰瑜珈是長時間停留在體位法裡感覺呼吸,在放鬆中了解自己的身體,在緩慢冥想中深度伸展身心，進而釋放累積體內的壓力，達到自我療癒的功效。

Yin yoga emphasizes asanas held for a long period of time, which enables practitioners to release accumulated stress and heal themselves by prompting them to feel their own breath, get to know their bodies while relaxed, and stretch their bodies and enlarge their minds during slow-paced meditations.

陰陽瑜珈以哈達為基礎，融合快與慢、熱與冷。陰瑜珈利用長時間的被動姿勢，穿透人體肌肉與帶狀組織，是一種冥想、反思式的練習，學員必須具備高度的容受性，不能躁進，才能提升自身活力、改善柔軟度，並製造心理能量；相反地，結合動瑜珈的陽瑜珈則比較快，能增強體力與能量，並調和身心。

It is based on hatha yoga, the combination of flow and steady or hot and cold feeling. Yin Yoga applies long, passive holds to deeply penetrate the body’s muscles and connective tissue. A meditative, reflective practice that requires receptivity with little pushing or strain, it raises one’s vitality, increases flexibility and mental energy. Yang is a fast and little vinyasa practice that build the strength, power and harmonize inner and outer bodies.

瑜珈療法是一套簡單的肢體動作，結合療癒體位法、呼吸法訓練、放鬆以及冥想。這些練習能促進身心健康，對於解決生活中的大小難題，相當有幫助。

Yoga therapy is a simple physical movement with therapeutic asanas, pranayama practices, relaxation and short meditation. The techniques help to maintain overall health, both physical and mental. It is the ideal class to solve everyone’s problems.

阿斯坦加屬於傳統形式的瑜珈，藉由對力量、延展性及呼吸的練習，來達到製造能量與淨化身體細胞的效果，有助身心合一。

Ashtanga is a traditional style of yoga. It is combined with power, flexibility and breath that help to produce energy and detoxify body cells. It can harmonize body and mind.