課程介紹

在Yash Yoga，我們為不同程度的學生提供多樣化的課程選擇。無論您是初學者還是有經驗的瑜伽練習者，我們都有適合您的課程，讓每位學員都能在這裡找到自己的瑜伽之路。歡迎加入我們，探索身心靈的和諧與平衡！

Hatha Yoga 哈達瑜伽

Traditional Hatha Yoga, as practiced and understood in India, is a holistic system of physical, mental, and spiritual disciplines that originated as part of the broader tradition of Indian yogic science. The word “Hatha” is derived from Sanskrit: “Ha” (sun) and “Tha” (moon), symbolizing the balance of active and passive energies in the body.

The main goal is to purify the body and mind and prepare the practitioner for deeper meditative states and ultimately self-realization (moksha).

傳統哈達瑜伽（Traditional Hatha Yoga）在印度的實踐與理解中，是一個涵蓋身體、心理與靈性修煉的整體性系統，源自於更廣泛的印度瑜伽科學傳統。

「哈達」（Hatha）一詞來自梵文，其中「Ha」意為太陽，「Tha」意為月亮，象徵身體中主動與被動能量的平衡。

其主要目的是淨化身心，為修行者進入更深層次的冥想狀態做好準備，最終達到自我實現（解脫，梵語：Moksha）。

Ashtanga Yoga 阿斯坦加

An Ashtanga Yoga physical class is a dynamic, structured, and demanding practice focusing on breath, movement, and internal awareness. Though rooted in spiritual principles, the class itself emphasizes asana, breath control, and disciplined progression through set sequences

阿斯坦加瑜伽（Ashtanga Yoga）實體課程是一種動態、有結構且具挑戰性的練習，專注於呼吸、動作與內在覺知。儘管其根源包含靈性原則，課程本身則著重於體位法（Asana）、呼吸控制（Pranayama）以及按照固定序列有紀律地逐步練習。

Ashtanga Vinyasa 流動阿斯坦加

Ashtanga vinyasa yoga emphasizes certain key components, namely tristhana ("three places of action or attention", or the more physical aspects of poses) and vinyasa (which defines as a system of breathing and movement).

Tristhana

Tristhana means the three places of attention or action: breathing system (pranayama), posture (asana), and looking place (drishti). These are considered core concepts for ashtanga yoga practice, encompassing the three levels of purification: the body, nervous system, and the mind. They are supposed to be performed in conjunction with each other.

Each asana in ashtanga yoga is part of a set sequence, as described above. The stated purpose of the asanas is to increase the strength and flexibility of the body. Officially, the style is accompanied by very little alignment instruction. Breathing is ideally even and steady, in terms of the length of the inhalations and exhalations.

Drishti is the point where one focuses the eyes while practicing asana. In the ashtanga yoga method, there is a prescribed point of focus for every asana. There are nine drishtis: the nose, between the eyebrows, navel, thumb, hands, feet, up, right side and left side.

阿斯坦加流瑜伽（Ashtanga Vinyasa Yoga）強調幾個關鍵元素，其中包括「三處專注」（Tristhana，意為三個行動或注意力的焦點，即體位法的較具體面向）與「流動串連」（Vinyasa，意指呼吸與動作結合的系統）。

Tristhana 是指三個專注或行動的焦點：

呼吸系統（Pranayama）
體位法（Asana）
凝視點（Drishti）

這三者被視為阿斯坦加瑜伽修練的核心概念，涵蓋了三個層次的淨化：身體、神經系統與心智。這三項練習應該同時進行，互相結合。

在阿斯坦加瑜伽中，每一個體位法都屬於一個固定的序列，如前所述。體位法的主要目的是增強身體的力量與柔軟度。此派風格在教學上通常提供較少的對齊指導。呼吸理想上應該是平穩且均勻的，吸氣與呼氣的長度相等。

Drishti（凝視點）是指在練習體位法時，眼睛所專注的焦點。在阿斯坦加瑜伽中，每個體位法都有其指定的凝視點。共有九個凝視方向：

鼻尖
眉心
肚臍
拇指
雙手
雙腳
向上看
向右看
向左看

這些凝視點的設計有助於集中注意力，穩定心神，進一步深化練習。

Ashtanga Mysore Style 阿斯坦加 Mysore 訓練

Traditionally, Ashtanga yoga students memorized a sequence of asanas and practiced it together without being led by a teacher.

Teachers guide the practice, adjusting and assisting with postures and leading the group of students through a series of postures all at the same time.

An Ashtanga yoga practice typically begins with five repetitions of surya namaskara A and B respectively, followed by a standing sequence. The practitioner then progresses through one of six series of postures, followed by a standard closing sequence.

The six series are:

The primary series: Yoga chikitsa, yoga for health or yoga therapy
The intermediate series: Nadishodhana, the nerve purifier (also called the "second series")

The Advanced series: Sthira bhaga, centering of strength

Advanced A, or third series
Advanced B, or fourth series
Advanced C, or fifth series

4. Advanced D, or sixth series

傳統上，阿斯坦加瑜伽的學生會記住一系列體式，並在沒有老師帶領的情況下一起練習。

老師會引導練習，調整並協助體式，帶領學生群體同步進行一系列體式練習。

阿斯坦加瑜伽的練習通常從五次太陽敬禮A與B開始，接著是站立體式序列。然後，練習者會進入六個系列中的其中一個，最後以標準的收尾體式結束。

六個系列為：

初級系列：瑜伽治療（Yoga Chikitsa），即健康瑜伽或瑜伽療癒
中級系列：神經淨化法（Nadishodhana），又稱「第二系列」
高級系列：力量的穩定（Sthira Bhaga）
- 高級A系列，或稱第三系列
- 高級B系列，或稱第四系列
- 高級C系列，或稱第五系列
- 高級D系列，或稱第六系列

SURYA NAMASKAR – SUN SALUTATION 拜日式

Sun Salutation (Surya Namaskar- pronounced Sur-yah- Namah-skar) is a sequence of 12 powerful yoga poses with profound benefits that have been written about for thousands of years. At the physical level, the practice of Sun Salutation stimulates the metabolism and the digestive, respiratory, circulatory and reproductive systems. It provides a good cardiovascular workout, stretches every part of the body, lubricates and strengthens joints and muscles. This sequence takes your spine through almost every possible range of motion and when integrated with the breath (the pattern in which we inhale and exhale with each pose), it encourages deep and rhythmic breathing, increasing blood to the brain and bringing mental clarity.

拜日式（梵文：Surya Namaskar，發音為「蘇-利亞-納瑪斯卡」）是一組包含12個強效瑜伽體式的序列，其深遠的益處在數千年前就已有記載。

在身體層面，練習太陽敬禮能夠刺激新陳代謝，並促進消化系統、呼吸系統、循環系統和生殖系統的運作。這套序列是一種極佳的心血管運動，能伸展全身各部位，潤滑並強化關節與肌肉。

太陽敬禮的動作涵蓋脊椎幾乎所有可能的活動範圍，當這一序列與呼吸結合（即每個體式配合特定的吸氣與呼氣模式），可促進深層且有節奏的呼吸，增加大腦的供血量，並帶來精神的清晰與專注。

SURYA NAMASKAR 108 拜日式108次挑戰

Yogis all over the world love the sacred number 108. This number also connects the Sun, Moon, and Earth: The average distance of the Sun and the Moon to Earth is 108 times their respective diameters. Also there are 12 constellations and 9 planets when multiplied it comes to 108. This number has a lot of significance in different cultures across the globe. Many yogis perform 108 Surya Namaskar routinely and on special occasions.

世界各地的瑜伽士都喜愛神聖的數字108。這個數字也與太陽、月亮和地球有關：太陽與月亮距離地球的平均距離，分別約為它們直徑的108倍。

此外，星座有12個，行星有9個，兩者相乘也等於108。這個數字在世界各地的不同文化中都具有重要意義。

許多瑜伽士會定期練習108次太陽敬禮，並在特別的節日或場合上進行這樣的練習。

Power Yoga 動力瑜伽

Power Yoga is a dynamic and physically engaging form of yoga that blends traditional yoga postures with vigorous movement and breath control. Rooted in the principles of Ashtanga Yoga, Power Yoga is designed to build strength, enhance flexibility, improve balance, and increase stamina. Power Yoga emphasizes continuous flow and intensity, making it an effective full-body workout.

力量瑜伽是一種動態且具挑戰性的瑜伽形式，結合了傳統瑜伽體式、強而有力的動作與呼吸控制。

它源自阿斯坦加瑜伽的原則，旨在增強力量、提升柔軟度、改善平衡感並增加耐力。

力量瑜伽強調動作的連貫流動與高強度，是一種極具效果的全身鍛鍊方式。

Pelvic Stretch Yoga 髖關節伸展瑜伽

Pelvic Stretch Yoga is a specialized practice that focuses on gently stretching and strengthening the muscles of the pelvic region. This targeted form of yoga plays a vital role in supporting women’s health across various life stages, including menstruation, pregnancy, postpartum recovery, and menopause.

By incorporating deep, mindful stretches and controlled breathing techniques, Pelvic Stretch Yoga helps improve pelvic floor strength, flexibility, and circulation. Regular practice can assist in relieving lower back pain, reducing menstrual discomfort, enhancing core stability, and promoting better posture and alignment.

髖關節伸展瑜伽是一種專注於溫和拉伸與強化骨盆區域肌肉的專門練習。這種針對性的瑜伽對於女性在各個人生階段的健康具有重要作用，包括月經期、懷孕期間、產後恢復以及更年期。

透過深層、有意識的伸展動作與控制式呼吸技巧，骨盆伸展瑜伽有助於提升骨盆底肌群的力量、柔軟度與血液循環。

定期練習可幫助緩解下背痛、減輕經期不適、增強核心穩定性，並促進更好的姿勢與身體對齊。

Yin Yoga 隱瑜伽

Yin Yoga is a slow-paced, meditative style of yoga that targets the deep connective tissues of the body - such as ligaments, joints, fascia, and bones - rather than the muscles. By holding passive poses for extended periods (typically 3 to 5 minutes or longer), Yin Yoga encourages deep relaxation, improved flexibility, and enhanced joint mobility.

This practice is rooted in the principles of traditional Chinese medicine and complements more active forms of yoga and exercise by promoting balance within the body and mind. It stimulates the body’s energy channels (meridians), helping to improve the flow of chi (life force) and restore natural equilibrium.

陰瑜伽是一種節奏緩慢、具有冥想特質的瑜伽風格，著重於身體深層的結締組織，例如韌帶、關節、筋膜和骨骼，而非肌肉。

透過長時間保持被動體式（通常為3到5分鐘或更久），陰瑜伽能促進深層放鬆、改善柔軟度，並增強關節的活動力。

這種練習根植於傳統中醫的原理，能夠與其他較為積極的瑜伽或運動形式互補，幫助身心達到平衡。它還能刺激身體的能量通道（經絡），促進氣（生命能量）的流動，協助恢復自然的平衡狀態。