°¬Ñï¸ñè¤Ù¤¡ª¡ª¼ç¾±ÎÊÌ⸨ÖúÏ°Á·

Ŀ¼

1. Relaxed Standing Position£¨·ÅËÉÕ¾Á¢Ê½£© / 4

2. Supine Shoulder ??av¨¡sana£¨ÑöÎÔѹ¼çͦʬʽ£© / 7

3. Head and Neck Support for Supine Positions£¨Í·²¿Óë¾±²¿Ö§³ÅÑöÎÔʽ£© / 11

4. Cross Bolsters£Û£¨½»²æ±§Õí£¨ÑöÎÔʽ£©£Ý / 12

5. Shoulder Traction£¨¼ç²¿Ç£À­Ê½£© / 15

6. Prone Shoulder ??av¨¡sana£¨¸©ÎÔѹ¼çͦʬʽ£© / 16

7. Pavana Mukt¨¡sana£¨ìî·çʽ£© / 17

8. P¨¡r??va Pavana Mukt¨¡sana£¨²àìî·çʽ£© / 25

9. Pariv??tta Pavana Mukt¨¡sana£¨Å¤×ªµÄìî·çʽ£© / 27

10. Adho Mukha V¨©r¨¡sana£¨Ã泯ϵÄÓ¢ÐÛʽ£© / 29

11. P¨¡r??va Adho Mukha V¨©r¨¡sana£¨²àÃ泯ϵÄÓ¢ÐÛʽ£© / 32

12. Supta T¨¡??¨¡sana£¨ÑöÎÔɽʽ£© / 33

13. Supta T¨¡??¨¡sana with Traction£¨Ç£À­ÑöÎÔɽʽ£© / 34

14. Supta ??rdhva Hast¨¡sana£¨ÑöÎÔÊÖ±ÛÉϾÙʽ£© / 37

15. Anant¨¡sana£¨Åþʪūʽ£© / 39

16. T¨¡??¨¡sana£¨É½Ê½£© / 41

17. Ardha P¨¡r??va Hast¨¡sana£¨°ë²àÊÖ±Ûʽ£© / 44

18. S¨¡lamba Ardha P¨¡r??va Hast¨¡sana£¨ÓÐÖ§³ÅµÄ°ë²àÊÖ±Ûʽ£© / 45

19. Vipar¨©ta Ardha P¨¡r??va Hast¨¡sana£¨·´×ª°ë²àÊÖ±Ûʽ£© / 46

20. ??rdhva Hast¨¡sana£¨ÊÖ±ÛÉϾÙʽ£© / 48

21. Baddha??gul¨¡sana£¨ÊÖÖ¸½»¿Ûʽ£© / 54

22. ??rdhva Baddha??gul¨¡sana£¨ÉϾÙÊÖÖ¸½»¿Ûʽ£© / 56

23. Baddha Hast¨¡sana£¨»¥±§ÊÖÖâʽ£© / 57

24. Gomukh¨¡sana in T¨¡??¨¡sana£¨Å£Ãæɽʽ£© / 58

25. Pa??cima Namask¨¡r¨¡sana£¨·´×ªÆíµ»Ê½£© / 60

26. Chatura??ga Da????¨¡sana£¨ËÄÖ«Ö§³Åʽ£© / 62

27. Bharadv¨¡j¨¡sana£¨°ÍÀ­µÂÍß٤ʽ£© / 66

28. Utthita Mar¨©chy¨¡sana£¨Õ¾Á¢Ê¥ÂíÀïÆæʽ£© / 71

29. Mar¨©chy¨¡sana ¢ó£¨Ê¥ÂíÀïÆæÈýʽ£© / 73

30. Ardha Mar¨©chy¨¡sana ¢ñ£¨°ëÊ¥ÂíÀïÆæһʽ£© / 76

31. P¨¡??¨¡sana£¨Ì×Ë÷Ťתʽ£© / 77

32. Rope ¢ñ£¨Ç½Éþ¸¨Öúһʽ£© / 78

33. Rope ¢ò£¨Ç½Éþ¸¨Öú¶þʽ£© / 85

34. Rope Neck Curvature£¨Ç½Éþ¸¨Öú¾±²¿ÍäÇúʽ£© / 87

35. Platform Neck Curvature£¨½²Ì¨Ö§³Å¾±²¿ÍäÇúʽ£© / 91

36. Trestle Neck Curvature£¨Ä¾ÂíÖ§³Å¾±²¿ÍäÇúʽ£© / 94

37. Stump£¨Ä¾×®¸¨ÖúÑöÎÔʽ£© / 96

38. Rope Neck Traction£¨Ç½Éþ¸¨Öú¾±²¿Ç£À­Ê½£© / 98

39. Shoulder Jacket£¨¼çÌ×ʽ£© / 99

40. Adho Mukha ??v¨¡n¨¡sana£¨ÏÂȮʽ£© / 101

41. Ardha Utt¨¡n¨¡sana£¨°ëÇ¿ÁÒʽ£© / 110

42. Utt¨¡n¨¡sana£¨Ç¿ÁÒʽ£© / 118

43. Utthita Triko??¨¡sana£¨Èý½ÇÉìչʽ£© / 122

44. Utthita P¨¡r??vako??¨¡sana£¨²à½ÇÉìչʽ£© / 128

45. V¨©rabhadr¨¡sana ¢ò£¨Õ½Ê¿¶þʽ£© / 130

46. Ardha Candr¨¡sana£¨°ëÔÂʽ£© / 132

47. V¨©rabhadr¨¡sana ¢ñ£¨Õ½Ê¿Ò»Ê½£© / 135

48. P¨¡r??vott¨¡n¨¡sana£¨¼ÓÇ¿²àÉìչʽ£© / 137

49. Pras¨¡rita P¨¡d¨­tt¨¡n¨¡sana£¨Ë«½Çʽ£© / 138

50. Rope ??¨©r??¨¡sana£¨Ç½Éþ¸¨ÖúÍ·µ¹Á¢Ê½£© / 143

51. S¨¡lamba ??¨©r??¨¡sana ¢ñ£¨ÓÐÖ§³ÅµÄÍ·µ¹Á¢Ò»Ê½£© / 149

52. Vipar¨©ta Kara??¨© ??¨©r??¨¡sana£¨µ¹¼ýÍ·µ¹Á¢Ê½£© / 156

53. Vasi????h¨¡sana£¨²à°åʽ£© / 159

54. Adho Mukha V??k??¨¡sana£¨Ã泯ϵÄÊ÷ʽ£© / 160

55. P¨©nch¨¡ May¨±r¨¡sana£¨µ¥Î²¿×ȸʽ£© / 163

56. Bhuja??g¨¡sana£¨ÑÛ¾µÉßʽ£© / 168

57. ??alabh¨¡sana£¨»È³æʽ£© / 169

58. Parya??k¨¡sana£¨é½Ê½£© / 170

59. P¨±rvott¨¡n¨¡sana£¨¶«·½Éìչʽ£© / 171

60. Urdhva Mukha ??v¨¡n¨¡sana£¨ÉÏȮʽ£© / 172

61. U????r¨¡sana£¨ÂæÍÕʽ£© / 177

62. Ardha ??rdhva Dhanur¨¡sana£¨°ëÉϹ­Ê½£© / 180

63. ??rdhva Dhanur¨¡sana£¨ÉϹ­Ê½£© / 184

64. Bench Dwi P¨¡da Vipar¨©ta Da????¨¡sana£¨µ¹ÊÖÕȵʸ¨ÖúË«½Åµ¹ÊÖÕÈʽ£© / 195

65. Chair Dwi P¨¡da Vipar¨©ta Da????¨¡sana£¨ÒÎ×Ó¸¨ÖúË«½Åµ¹ÊÖÕÈʽ£© / 198

66. Platform£¬Plank£¬and other props for Dwi P¨¡da Vipar¨©ta Da????¨¡sana£¨½²Ì¨¡¢¿í³¤µÊ¼°ÆäËû¸¨¾ß¸¨ÖúË«½Åµ¹ÊÖÕÈʽ£© / 205

67. Catu??p¨¡d¨¡sana£¨ËÄÖ«¹°ÇÅʽ£© / 214

68. S¨¡lamba Sarv¨¡??g¨¡sana£¨ÓÐÖ§³ÅµÄËùÓÐÖ«Ìåʽ£© / 217

69. Nir¨¡lamba Sarv¨¡??g¨¡sana£¨ÎÞÖ§³ÅµÄËùÓÐÖ«Ìåʽ£© / 227

70. Hal¨¡sana£¨Àçʽ£© / 232

71. Setubandha Sarv¨¡??g¨¡sana£¨ÇÅÐÎËùÓÐÖ«Ìåʽ£© / 240

72. Vipar¨©ta Kara??¨© Sarv¨¡??g¨¡sana£¨µ¹¼ýËùÓÐÖ«Ìåʽ£© / 243

73. Adho Mukha Svastik¨¡sana£¨Ã泯ϵÄÍò×Ö·ûʽ£© / 244

74. J¨¡nu ??¨©r??¨¡sana£¨Ï¥¸Çͷʽ£© / 245

75. Tria??ga Mukha Eka P¨¡da Pa??cimott¨¡n¨¡sana£¨ÈýÖ«Ã泯µ¥ÍÈÎ÷·½Ç¿ÁÒʽ£© / 247

76. Pa??cimott¨¡n¨¡sana£¨Î÷·½Ç¿ÁÒʽ£© / 248

77. ??av¨¡sana£¨Í¦Ê¬Ê½£© / 249

78. ??av¨¡sana Pr¨¡??¨¡y¨¡ma£¨Í¦Ê¬Ê½µ÷Ï¢·¨£© / 250

79. Chair Trestle Pranayama£¨ÒÎ×ÓºÍľÂí¸¨Öúµ÷Ï¢·¨£© / 251

80. Svastik¨¡sana Pranayama£¨Íò×Ö·ûʽµ÷Ï¢·¨£© / 253

¸½ ¼ ËÄÖܼ羱ѵÁ·¿Î³Ì / 2 5 4

**ÖÜÓëµÚ¶þÖÜ / 255

µÚÈýÖÜÓëµÚËÄÖÜ / 256

Ö л / 257