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Course Curriculum 課程大綱

For reference only; actual curriculum may differ if changes are necessary. 僅供參考；實際課程安排可能因需要而調整。

0. Welcome to the Programme 歡迎加入

  • Welcome Message by Teacher Samantha / 來自Samantha老師的歡迎詞 [國]
    15 minutes
  • Training Manual and Resources 課程手冊和資源 [國]
    10 minutes

1. Basic Navigation 基本導航

  • a. Account 您的帳戶 [國]
    5 minutes
  • b. Course Screen 課程畫面 [國]
    5 minutes
  • c. Course Dashboard 課程儀表板 [國]
    5 minutes
  • d. Ask a Question 提出疑問 [國]
    5 minutes
  • e. Loading Resources 加載資源 [國]
    5 minutes

2. Introduction to Yoga 瑜伽的簡介

  • Introduction to Yoga - Overview 瑜伽的簡介—概覽 [國]

    • 2A. Background of Yoga 瑜伽的背景

    • What is Yoga - A Brief Explanation 什麼是瑜伽—簡述 [國]
      15 minutes
    • What is Yoga? 什麼是瑜伽？ [國]
      10 minutes
    • History of Yoga - Overview 瑜伽的歷史—概覽 [國]
      15 minutes
    • History of Yoga - Pre-Classical Period 瑜伽的歷史—前經典時期 [國]
      15 minutes
    • History of Yoga - Classical Period 瑜伽的歷史—經典時期 [國]
      15 minutes
    • History of Yoga - Post-Classical Period 瑜伽的歷史—後經典時期 [國]
      15 minutes
    • History of Yoga - Modern Period 瑜伽的歷史—現代 [國]
      15 minutes
    • Quiz - History of Yoga 測驗：瑜伽的歷史 [國]
      10 questions 30 minutes

    2B. Philosophy of Yoga 瑜伽的哲學

    • Bhagavad Gita - Introduction 《薄伽梵歌》—簡介 [國]
      30 minutes
    • Bhagavad Gita - the Story 《薄伽梵歌》—故事 [國]
      30 minutes
    • Message and influence of Bhagavad Gita I 《薄伽梵歌》的信息和影響 I [國]
      45 minutes
    • Message and influence of Bhagavad Gita II 《薄伽梵歌》的信息和影響 II [國]
      45 minutes
    • Bhagavad Gita - Revision 《薄伽梵歌》——複習
      15 minutes
    • Ramayana - Introduction 《羅摩衍那》—簡介 [國]
      30 minutes
    • Ramayana - the Story 《羅摩衍那》—故事 [國]
      1 hours
    • Message of Ramayana 《羅摩衍那》的信息 [國]
      15 minutes
    • Ramayana - After story I 《羅摩衍那》— 後續故事 I [國]
      15 minutes
    • Ramayana - After story II 《羅摩衍那》—後續故事 II [國]
      45 minutes
    • Ramayana - Revision 《羅摩衍那》— 複習 [國]
      20 minutes
    • Upanishads I 《奧義書》 I [國]
      30 minutes
    • Upanishads - Samsara 《奧義書》——輪迴 [國]
      15 minutes
    • Upanishads - Karma 《奧義書》——業力 [國]
      15 minutes
    • Upanishads - Dharma 《奧義書》——法 [國]
      15 minutes
    • Upanishads - Moksha 《奧義書》——解脫 [國]
      25 minutes
    • Upanishads - Summary 《奧義書》——總結 [國]
      30 minutes
    • Upanishads - Revision 《奧義書》——複習
      20 minutes
    • Quiz: Philosophy of Yoga 測驗：瑜伽的哲學 [國]
      15 questions 45 minutes

    2C. Yoga Sutra of Patanjali 帕坦伽利瑜伽經

    • Yoga Sutra - Overview 帕坦伽利瑜伽經—概覽 [國]
      45 minutes
    • Patanjali Yoga Sutras - SamadhiPada 帕坦伽利瑜伽經 – 三摩地 [國]
      30 minutes
    • Patanjali Yoga Sutras - SadhanaPada 帕坦伽利瑜伽經 – 修行法 [國]
      45 minutes
    • Patanjali Yoga Sutras - VibhutiPada 帕坦伽利瑜伽經 – 成就篇 [國]
      30 minutes
    • Patanjali Yoga Sutras - KaivalyaPada 帕坦伽利瑜伽經 – 《凱瓦利亞·帕達》 [國]
      30 minutes
    • Further Reading - Yoga Sutra Chapter 1 延伸閱讀——瑜伽經第一章 [國]
      1 hours
    • Further Reading - Yoga Sutra Chapter 2 延伸閱讀——瑜伽經第二章 [國]
      1 hours
    • Further Reading - Yoga Sutra Chapter 3 延伸閱讀——瑜伽經第三章 [國]
      1 hours
    • Further Reading - Yoga Sutra Chapter 4 延伸閱讀——瑜伽經第四章 [國]
      1 hours
    • Quiz: Yoga Sutra of Patanjali 測驗：帕坦伽利瑜伽經 [國]
      12 questions 40 minutes

    2D. Ashtanga Yoga 阿斯坦加瑜伽

    • Introduction to Ashtanga Yoga 阿斯坦加瑜伽的簡介 [國]
      15 minutes
    • Yama 對外持戒 (節制) [國]
      40 minutes
    • Niyama 對內精進 (遵行紀律) [國]
      40 minutes
    • Asana 體位法 (瑜伽姿勢) [國]
      20 minutes
    • Pranayama 呼吸法 [國]
      15 minutes
    • Pratyahara 控制感官 [國]
      15 minutes
    • Dharana 專心 [國]
      10 minutes
    • Dhyana 冥想 [國]
      15 minutes
    • Samadhi 三摩地 [國]
      20 minutes
    • Revision: Ashtanga Yoga 複習：阿斯坦加瑜伽
      15 minutes
    • Quiz: Ashtanga 測驗：阿斯坦加瑜伽 [國]
      15 questions 45 minutes

    2E. Stream of Yoga 瑜伽流派

    • The Four Paths of Yoga 瑜伽四大派別 [國]
      15 minutes
    • Karma Yoga 業力瑜伽 [國]
      15 minutes
    • Bhakti Yoga 奉愛瑜伽 [國]
      15 minutes
    • Jnana Yoga 知識瑜伽 [國]
      15 minutes
    • Raja Yoga 王者瑜伽 (偉大的瑜伽) [國]
      15 minutes
    • Quiz: The Four Paths of Yoga 測驗：瑜伽四大派別 [國]
      10 questions 30 minutes

3. Hatha Yoga 哈達瑜伽

  • Hatha Yoga - Overview 哈達瑜伽—概覽 [國]

    • 3A. Introduction to Hatha Yoga 哈達瑜伽的簡介

    • Hatha as a Yoga Style 哈達是一種瑜伽風格 [國]
      5 minutes
    • What is Hatha Yoga? 什麼是哈達瑜伽？ [國]
      20 minutes
    • Hatha Yoga vs Raja Yoga 哈達瑜伽 VS 王者瑜伽 [國]
      10 minutes
    • Quiz: Hatha Yoga 測驗：哈達瑜伽 [國]
      8 questions 30 minutes

    3B. Mudra 瑜伽封印

    • Introduction to Mudra 瑜伽封印簡介 [國]
      20 minutes
    • Hasta Mudra - Jnana and Chin Mudra Hasta 手印——智慧手印和意識手印 [國]
      45 minutes
    • Practice - Jnana and Chin Mudra 練習—智慧手印和意識手印 [國]
      10 minutes
    • Hasta Mudra - Yoni Mudra 手印——生命之源手印 [國]
      15 minutes
    • Mana Mudra - Shambhavi Mudra 頭封印——凝視眉心法 [國]
      20 minutes
    • Practice - Shambhavi Mudra 練習——凝視眉心法 [國]
      15 minutes
    • Mana Mudra - Nasikagra Drishti 頭封印—— 凝視鼻尖法 [國]
      20 minutes
    • Practice - Nasikagra Drishti 練習——凝視鼻尖法 [國]
      15 minutes
    • Mana Mudra - Kechari Mudra 頭封印—— 舌抵後顎契合法 [國]
      20 minutes
    • Practice - Kechari Mudra 練習——舌抵後顎契合法 [國]
      15 minutes
    • Mana Mudra - Shanmukhi Mudra 頭封印—— 關閉六門 [國]
      20 minutes
    • Practice - Shanmukhi Mudra 練習——關閉六門 [國]
      15 minutes
    • Kaya Mudra - Vipareeta Karani Mudra 體位式封印 —— 靠牆雙腳倒立式 [國]
      30 minutes
    • Adhara Mudra 阿馱羅封印 [國]
      30 minutes
    • Quiz: Mudra 測驗：封印 [國]
      15 questions 45 minutes

    3C. Shatkarma 六大潔淨法

    • What is Shatkarma? 什麼是瑜伽六大潔淨法? [國]
      20 minutes
    • Neti - Jala Neti 鼻腔清潔法—— 清水洗鼻法 [國]
      30 minutes
    • Practice - Jala Neti 練習——清水洗鼻法 [國]
      10 minutes
    • Neti - Sutra Neti 鼻腔清潔法——用棉線或細管清洗鼻腔 [國]
      30 minutes
    • Practice - Sutra Neti 練習——用棉線或細管清洗鼻腔 [國]
      10 minutes
    • Kapalabhati 頭顱發光呼吸法 [國]
      30 minutes
    • Nauli 滾胃法 [國]
      30 minutes
    • Practice - Nauli 練習——滾胃法 [國]
      45 minutes
    • Practice - Nauli 1 練習——滾胃法 [國]
      10 minutes
    • Trataka 燭光凝視法 [國]
      30 minutes
    • Practice - Trataka 練習——燭光凝視法 [國]
      10 minutes
    • Dhauti - Shankhaprakshalana 淨胃法—— 完全徹底潔淨法 [國]
      60 minutes
    • Practice - Shankhaprakshalana 練習——完全徹底潔淨法 [國]
      10 minutes
    • Dhauti - Vaman Dhauti 淨胃法—— 嘔吐潔淨法 [國]
      45 minutes
    • Practice - Vaman Dhauti 練習——嘔吐潔淨法 [國]
      10 minutes
    • Dhauti - Vastra Dhauti 淨胃法——用布潔淨法 [國]
      45 minutes
    • Practice - Vastra Dhauti 練習——用布潔淨法 [國]
      10 minutes
    • Dhauti - Agnisar Kriya Dhauti 淨胃法——激活消化系統 [國]
      30 minutes
    • Practice - Agnisar Kriya 練習——激活消化系統 [國]
      10 minutes
    • Dhauti - Vatsara Dhauti 淨胃法—— 用空氣清潔腸子 [國]
      15 minutes
    • Basti - Sthala Basti 瑜伽灌腸潔淨法——Sthala Basti [國]
      30 minutes
    • Basti - Jala Basti 瑜伽灌腸潔淨法——Jala Basti [國]
      30 minutes
    • Shatkarma Quiz 測驗：六大潔淨法 [國]
      15 questions 45 minutes

    3D. Chakra 脈輪

    • The Chakras 脈輪 [國]
      15 minutes
    • Mooladhara / Muladhara Chakra 海底輪 [國]
      15 minutes
    • Swadhisthana Chakra 生殖輪 [國]
      15 minutes
    • Manipura Chakra 臍輪 [國]
      15 minutes
    • Anahata Chakra 心輪 [國]
      15 minutes
    • Vishuddhi Charkra 喉輪 [國]
      15 minutes
    • Ajna Chakra 眉心輪 [國]
      15 minutes
    • Sahasrara Chakra 頂輪 [國]
      15 minutes
    • Chakra - Revision — 複習 [國]
      15 minutes
    • Chakra Quiz 測驗：脈輪 [國]
      10 questions 30 minutes

    3E. Bandha 鎖印法

    • Introduction to Bandha 鎖印法的簡介 [國]
      15 minutes
    • Jalandhara Bandha 喉鎖 [國]
      20 minutes
    • Moola Bandha 根鎖 [國]
      20 minutes
    • Uddiyana Bandha 臍鎖 [國]
      20 minutes
    • Maha Bandha 強大鎖 [國]
      20 minutes
    • Bandha Quiz 測驗：鎖印法 [國]
      10 questions 30 minutes

    3F. Kosha 軀殼

    • What is Kosha 什麼是軀殼 [國]
      10 minutes
    • What is Kosha II 什麼是軀殼 II [國]
      10 minutes
    • Annamaya Kosha 肉身層 [國]
      15 minutes
    • Develop Annamaya Kosha 開發肉身層 [國]
      10 minutes
    • Pranamaya Kosha 能量層 [國]
      20 minutes
    • Develop Pranamaya Kosha 開發能量層 [國]
      10 minutes
    • Manomaya Kosha 心理層 [國]
      15 minutes
    • Develop Manomaya Kosha 開發心理層 [國]
      10 minutes
    • Vijnanamaya Kosha 理智層 [國]
      15 minutes
    • Develop Vijnanamaya Kosha 開發理智層 [國]
      10 minutes
    • Anandamaya Kosha 喜樂層 [國]
      15 minutes
    • Develop Anandamaya Kosha 開發喜樂層 [國]
      10 minutes
    • Samadhi - Becoming Truth 三摩地—成為真理 [國]
      10 minutes
    • Kosha Quiz 測驗：軀殼 [國]
      10 questions 30 minutes

4. Meditation and OM 冥想與OM

  • Meditation and OM - Overview 冥想與OM—概覽 [國]

    • 4A. Meditation 冥想

    • What is Meditation 什麼是冥想 [國]
      15 minutes
    • Sitting in Meditation 冥想坐姿 [國]
      15 minutes
    • Meditation Tips 冥想提示 [國]
      20 minutes
    • Meditation Technique 冥想技巧 [國]
      60 minutes
    • Walking Meditation 行禪 [國]
      30 minutes
    • Mindfulness Meditation 正念冥想 [國]
      30 minutes
    • Transcendental Meditation 超覺靜坐/超越冥想 [國]
      30 minutes
    • Zazen 坐禪 [國]
      30 minutes
    • Yoga Nidra 瑜伽睡眠法 [國]
      30 minutes
    • Quiz: Mediation 測驗：冥想 [國]
      10 questions 30 minutes

    4B. The Meaning of OM / OM的意思

    • The Meaning of OM/ OM的意思 [國]
      30 minutes
    • The History of OM / OM的歷史 [國]
      15 minutes
    • OM Breakdown 拆解OM [國]
      20 minutes
    • OM Symbol / OM符號 [國]
      15 minutes
    • OM Meditation / OM的冥想 [國]
      20 minutes
    • OM Quiz 測驗：OM [國]
      12 questions 40 minutes

5. Pranayama, Vayu and Nadi 呼吸法、風息和經脈

  • Pranayama, Vayu and Nadi - Overview 呼吸法、風息和經脈—概覽 [國]

    • 5A. Pranayama 呼吸法

    • What is Pranayama 什麼是呼吸法 [國]
      30 minutes
    • Type of Breathing 呼吸的種類 [國]
      30 minutes
    • Quiz: Pranayama 測驗：呼吸法 [國]
      8 questions 30 minutes

    5B. Pranayama Techniques 呼吸法技巧

    • Ujjayi Pranayama 喉式呼吸法 [國]
      45 minutes
    • Bhastrika Pranayama 風箱式呼吸法 [國]
      45 minutes
    • Nadi Shodhana I 左右鼻孔呼吸互換法 I [國]
      40 minutes
    • Nadi Shodhana II 左右鼻孔呼吸互換法 II [國]
      40 minutes
    • Kapalbhati 頭顱光明淨化呼吸法 [國]
      45 minutes
    • Bhramari Pranayama 蜂鳴式呼吸法 [國]
      45 minutes
    • Sheetali/ Sitali Pranayama 清凉式呼吸法 [國]
      45 minutes
    • Sheetkari Pranayama 嘶聲呼吸法 [國]
      45 minutes
    • Pranayama - Revision 呼吸法— 複習 [國]
      20 minutes
    • Quiz: Pranayama Techniques 測驗：呼吸法技巧 [國]
      14 questions 60 minutes

    5C. Vayu 風息

    • Vayu 風息 [國]
      25 minutes
    • Prana Vayu 命根氣 [國]
      20 minutes
    • Apana Vayu 下行氣 [國]
      20 minutes
    • Vyana Vayu 遍行氣 [國]
      20 minutes
    • Udana Vayu 上行氣 [國]
      20 minutes
    • Samana Vayu 平行氣 [國]
      20 minutes
    • 5 Vayus - Summary 五大風息——總結
      10 minutes
    • Quiz: Vayu 測驗：風息 [國]
      10 questions 30 minutes

    5D. Nadi 經脈

    • Nadi 經脈 [國]
      45 minutes
    • Nadi I 經脈 I [國]
      20 minutes
    • Quiz: Nadi 測驗：經脈 [國]
      10 questions 30 minutes

6. Mantra 梵咒

  • What is Mantra? 什麼是梵咒？ [國]
    20 minutes
  • Gayatri Mantra 練習 [國]
    15 minutes
  • Gayatri Mantra I 闡釋 [國]
    15 minutes
  • MahaMrityunjaya Mantra 練習 [國]
    20 minutes
  • MahaMrityunjaya Mantra I 闡釋 [國]
    20 minutes
  • Universal Prayer 練習 [國]
    15 minutes
  • Universal Prayer I 闡釋 [國]
    15 minutes
  • Shanti Mantra 練習 [國]
    15 minutes
  • Shanti Mantra I 闡釋 [國]
    15 minutes
  • Prayer of Harmony 練習 [國]
    15 minutes
  • Prayer of Harmony I 闡釋 [國]
    15 minutes
  • Om Namah Shivaya 練習 [國]
    15 minutes
  • Om Namah Shivaya I 闡釋 [國]
    15 minutes
  • Mantra Quiz 測驗：梵咒 [國]
    8 questions 30 minutes

7. Principles of Asana 體式的原理

  • Principles of Asana - Overview 體式的原理與所需輔具—概覽 [國]

    • 7A. Sun Salutation 拜日式

    • Samasthiti (Prayer Pose) 祈禱式 [國]
      10 minutes
    • Hasta Uttanasana (Raised Arms Pose) 展臂式 [國]
      10 minutes
    • Uttanasana (Standing Forward Fold) 站立前彎 [國]
      10 minutes
    • Anjaneyasana (Low Lunge) 低弓箭步 [國]
      10 minutes
    • Adho Mukha Svanasana (Downward Facing Dog) 下犬式 [國]
      10 minutes
    • Ashtanga Namaskara (Eight Point Pose) 八肢點地式 [國]
      10 minutes
    • Bhujangasana (Cobra Pose) 眼鏡蛇式 [國]
      10 minutes
    • Adho Mukha Svanasana (Downward Facing Dog) 下犬式 [國]
      10 minutes
    • Anjaneyasana (Low Lunge) 低弓箭步 [國]
      10 minutes
    • Uttanasana (Standing Forward Fold) 站立前彎 [國]
      10 minutes
    • Hasta Uttanasana (Raised Arms Pose) 展臂式 [國]
      10 minutes
    • Samasthiti (Prayer Pose) 祈禱式 [國]
      10 minutes
    • Hatha Sun Salutation 哈達拜日式 [國]
      10 minutes
    • Hatha Sun Salutation Breakdown 哈達拜日式拆解 [國]
      15 minutes
    • Sivananda Sun Salutation 施化難陀拜日式 [國]
      15 minutes
    • Sivananda Sun Salutation Breakdown 施化難陀拜日式拆解 [國]
      10 minutes
    • Sun Salutation A 拜日式 A [國]
      15 minutes
    • Sun Salutation A Breakdown 拜日式 A 拆解 [國]
      15 minutes
    • Sun Salutation B 拜日式 B [國]
      15 minutes
    • Sun Salutation B Breakdown 拜日式 B 拆解 [國]
      15 minutes

    7B. Standing Poses 站立姿勢

    • Warrior I 戰士一式 [國]
      20 minutes
    • Warrior I Alignment and Teaching 戰士一式正位及教學要義 [國]
      20 minutes
    • Warrior II 戰士二式 [國]
      20 minutes
    • Warrior II Alignment and Teaching 戰士二式正位及教學要義 [國]
      15 minutes
    • Warrior III 戰士三式 [國]
      20 minutes
    • Warrior III Alignment and Teaching 戰士三式正位及教學要義 [國]
      10 minutes
    • Triangle Pose 三角式 [國]
      20 minutes
    • Triangle Pose Alignment and Teaching 三角式正位及教學要義 [國]
      20 minutes
    • Side Angle 側三角式 [國]
      20 minutes
    • Side Angle Alignment and Teaching 側三角式正位及教學要義 [國]
      15 minutes
    • Pyramid Pose 金字塔式 [國]
      20 minutes
    • Pyramid Pose Alignment and Teaching 金字塔式正位及教學要義 [國]
      15 minutes
    • Revolved Triangle 反轉三角式 [國]
      20 minutes
    • Revolved Triangle Alignment and Teaching 反轉三角式正位及教學要義 [國]
      10 minutes
    • Side Bend 站姿側彎 [國]
      20 minutes
    • Side Bend Alignment and Teaching 站姿側彎正位及教學要義 [國]
      15 minutes
    • Half Moon 半月式 [國]
      20 minutes
    • Half Moon Alignment and Teaching 半月式正位及教學要義 [國]
      15 minutes
    • High lunge/Crescent Lunge 高弓步式/起跑式 [國]
      20 minutes
    • High lunge/Crescent Lunge Alignment and Teaching 高弓步式/起跑式正位及教學要義 [國]
      10 minutes
    • Tree Pose 樹式 [國]
      20 minutes
    • Tree Pose Alignment and Teaching 樹式正位及教學要義 [國]
      10 minutes
    • Dancer Pose 舞王式 [國]
      20 minutes
    • Dancer Pose Alignment and Teaching 舞王式正位及教學要義 [國]
      10 minutes
    • Eagle Pose 老鷹式 [國]
      20 minutes
    • Eagle Pose Alignment and Teaching 老鷹式正位及教學要義 [國]
      10 minutes

    7C. Other Poses 其他姿勢

    • Boat Pose 船式 [國]
      20 minutes
    • Boat Pose Alignment and Teaching 船式正位及教學要義 [國]
      10 minutes
    • Locust Pose 蝗蟲式 [國]
      20 minutes
    • Locust Pose Alignment and Teaching 蝗蟲式正位及教學要義 [國]
      10 minutes
    • Camel Pose 駱駝式 [國]
      20 minutes
    • Camel Pose Alignment and Teaching 駱駝式正位及教學要義 [國]
      15 minutes
    • Full Camel 完全駱駝式 [國]
      10 minutes
    • Wheel Pose 輪式 [國]
      20 minutes
    • Wheel Pose Alignment and Teaching 輪式正位及教學要義 [國]
      15 minutes
    • Wheel Drop Back 站姿進入輪式 [國]
      10 minutes
    • Bridge Pose 橋式 [國]
      20 minutes
    • Bridge Pose Alignment and Teaching 橋式正位及教學要義 [國]
      15 minutes
    • Fish Pose 魚式 [國]
      20 minutes
    • Fish Pose Alignment and Teaching 魚式正位及教學要義 [國]
      15 minutes
    • One Legged Seated Forward Fold 坐姿單腳前彎式 [國]
      20 minutes
    • One Legged Seated Forward Fold Alignment and Teaching 坐姿單腳前彎式正位及教學要義 [國]
      15 minutes
    • Seated Forward Fold 坐姿前彎式 [國]
      20 minutes
    • Seated Forward Fold Alignment and Teaching 坐姿前彎式正位及教學要義 [國]
      15 minutes
    • Seated Wide Legged Forward Fold 坐姿分腿前彎式 [國]
      20 minutes
    • Seated Wide Legged Forward Fold Alignment and Teaching 坐姿分腿前彎式正位及教學要義 [國]
      20 minutes
    • Plough Pose 犁式/鋤頭式 [國]
      20 minutes
    • Plough Pose Alignment and Teaching 犁式/鋤頭式正位及教學要義 [國]
      15 minutes
    • Shoulder Stand 肩倒立 [國]
      20 minutes
    • Shoulder Stand Alignment and Teaching 肩倒立正位及教學要義 [國]
      20 minutes
    • Bow Pose 弓式 [國]
      20 minutes
    • Bow Pose Alignment and Teaching 弓式正位及教學要義 [國]
      10 minutes
    • Full Bow 全弓式 [國]
      10 minutes
    • Butterfly Pose 蝴蝶式 [國]
      20 minutes
    • Butterfly Pose Alignment and Teaching 蝴蝶式正位及教學要義 [國]
      15 minutes
    • Cobra Pose 眼鏡蛇式 [國]
      20 minutes
    • Cobra Pose Alignment and Teaching 眼鏡蛇式正位及教學要義 [國]
      20 minutes
    • Downward Facing Dog 下犬式 [國]
      20 minutes
    • Downward Facing Dog Alignment and Teaching 下犬式正位及教學要義 [國]
      20 minutes
    • Plank Pose 平板式 [國]
      20 minutes
    • Plank Pose Alignment and Teaching 平板式正位及教學要義 [國]
      20 minutes
    • Cow-Face Pose 牛面式 [國]
      20 minutes
    • Cow-Face Pose Alignment and Teaching 牛面式正位及教學要義 [國]
      20 minutes
    • Extended Hand to Big Toe Pose 手拉單腿拇趾伸展式 [國]
      20 minutes
    • Extended Hand to Big Toe Pose Alignment and Teaching 手拉單腿拇趾伸展式正位及教學要義 [國]
      20 minutes
    • Side Plank 側棒 [國]
      20 minutes
    • Side Plank Alignment and Teaching 側棒正位及教學要義 [國]
      25 minutes
    • Four-Limbed Staff Pose 四柱式/鱷魚式 [國]
      20 minutes
    • Four-Limbed Staff Pose Alignment and Teaching 四柱式/鱷魚式正位及教學要義 [國]
      20 minutes
    • Pigeon Pose 鴿式 [國]
      20 minutes
    • Pigeon Pose Alignment and Teaching 鴿式正位及教學要義 [國]
      20 minutes
    • Chair Pose 椅式 [國]
      20 minutes
    • Chair Pose Alignment and Teaching 椅式正位及教學要義 [國]
      15 minutes
    • Half-Lord of Fish Pose 半魚王式 [國]
      20 minutes
    • Half-Lord of Fish Pose Alignment and Teaching 半魚王式正位及教學要義 [國]
      20 minutes
    • Revolved Side-Angle Pose 扭轉側角式 [國]
      20 minutes
    • Revolved Side-Angle Pose Alignment and Teaching 扭轉側角式正位及教學要義 [國]
      20 minutes
    • Standing Head to Knee Pose 站立頭到膝前屈式/單腿頭碰膝式 [國]
      5 minutes
    • Standing Head to Knee Pose Alignment and Teaching 站立頭到膝前屈式/單腿頭碰膝式正位及教學要義 [國]
      10 minutes
    • Crow Pose I 烏鴉式 I [國]
      10 minutes
    • Crow Pose II 烏鴉式 II [國]
      20 minutes
    • Side-crow Pose I 側烏鴉式 I [國]
      20 minutes
    • Side-crow Pose II 側烏鴉式 II [國]
      15 minutes
    • Crane Pose I 鶴式 I [國]
      20 minutes
    • Crane Pose II 鶴式 II [國]
      10 minutes
    • Headstand I 倒立 I [國]
      10 minutes
    • Headstand II 倒立 II [國]
      20 minutes
    • Headstand III 倒立 III [國]
      10 minutes
    • Headstand IV 倒立 IV [國]
      10 minutes
    • Tripod Headstand 三點頭倒立 [國]
      15 minutes
    • Monkey Pose I 神猴式 I [國]
      20 minutes
    • Monkey Pose II 神猴式 II [國]
      20 minutes
    • Tortoise Pose I 龜式 I [國]
      5 minutes
    • Tortoise Pose II 龜式 II [國]
      10 minutes
    • Twisted Scissor Pose I 扭曲剪刀式 I [國]
      5 minutes
    • Twisted Scissor Pose II 扭曲剪刀式 II [國]
      15 minutes
    • Scissor Pose I 剪刀式 I [國]
      5 minutes
    • Scissor Pose II 剪刀式 II [國]
      15 minutes
    • Eight Angle Pose I 八角式/瑜伽八字扭轉 I [國]
      5 minutes
    • Eight Angle Pose II 八角式/瑜伽八字扭轉 II [國]
      15 minutes
    • One Legged King Pigeon Pose I 單腿鴿王式 I [國]
      5 minutes
    • One Legged King Pigeon Pose II 單腿鴿王式 II [國]
      15 minutes
    • Flying Warrior Pose I 飛行戰士式 I [國]
      5 minutes
    • Flying Warrior Pose II 飛行戰士式 II [國]
      15 minutes
    • Forearm Stand I 前臂倒立 I [國]
      20 minutes
    • Forearm Stand II 前臂倒立 II [國]
      10 minutes
    • Quiz: Principles of Asana 測驗：體式的原理 [國]
      15 questions 60 minutes

8. Sanskrit 梵文

  • Sanskrit - Overview and Resources 梵文 — 概覽及梵文資料 [國]

    • 8A. Standing Poses and Sitting Poses 站立姿勢和坐姿

    • Sanskrit - Introduction and Standing Poses 梵文—簡介與站立姿勢 [國]
      40 minutes
    • Sanskrit - Sitting Poses 梵文—坐姿 [國]
      20 minutes
    • Quiz - Standing poses and Sitting poses 測驗：站立姿勢和坐姿 [國]
      8 questions 30 minutes

    8B. Kneeling Poses, Supine poses, Prone poses and Leg balancing poses 跪姿、仰臥姿勢、俯臥姿勢和腿部平衡姿勢

    • Sanskrit - Kneeling Poses 梵文—跪姿 [國]
      15 minutes
    • Sanskrit - Supine Poses 梵文—仰臥姿勢 [國]
      15 minutes
    • Sanskrit - Prone Poses 梵文—俯臥姿勢 [國]
      10 minutes
    • Sanskrit - Leg Balancing Poses 梵文—腿部平衡姿勢 [國]
      15 minutes
    • Quiz - Kneeling Poses, Supine Poses, Prone Poses and Leg balancing Poses 測驗：跪姿、仰臥姿勢、俯臥姿勢和腿部平衡姿勢 [國]
      8 questions 30 minutes

    8C. Arm Balancing Poses, Inversion and Sun Salutation 手臂平衡姿勢、倒立和拜日式

    • Sanskrit - Arm Balancing Poses 梵文—手臂平衡姿勢 [國]
      15 minutes
    • Sanskrit - Inversion 梵文—倒立 [國]
      10 minutes
    • Sanskrit - Sun Salutation 梵文—拜日式 [國]
      15 minutes
    • Quiz - Arm Balancing, Inversion and Sun Salutation 測驗：手臂平衡姿勢、倒立和拜日式 [國]
      9 questions 30 minutes

    8D. Recap 重溫

    • Sanskrit - Revision 梵文—複習 [國]
      20 minutes
    • Sanskrit - Revision 梵文—語音 [國]
      10 minutes

9. Teaching Methodology 教學方法

  • Teaching Methodology - Overview 教學方法—概覽 [國]

    • 9A. Class Preparation 課堂準備

    • Class Skeleton 課堂框架 [國]
      20 minutes
    • Time Control 時間控制 [國]
      10 minutes
    • Filming 錄影 [國]
      5 minutes

    9B. During Class 上課期間

    • Know your students 了解你的學生 [國]
      15 minutes
    • Voice 音量 [國]
      10 minutes
    • Demonstration 示範 [國]
      10 minutes
    • Giving Instruction 給予指示 [國]
      10 minutes
    • Giving Adjustment 進行動作調整 [國]
      10 minutes
    • Feedback 反饋 [國]
      5 minutes
    • Quiz: Teaching Methodology 測驗：教學方法 [國]
      8 questions 30 minutes

    9C. Class Sequencing 課堂排序

    • Introduction to Arts of Sequencing 排序技巧的簡介 [國]
      10 minutes
    • How to Sequence a Yoga Class 如何編排一課
      20 minutes
    • Hatha Class 哈達課堂 [國]
      20 minutes
    • Hatha Class I 哈達課堂 I [國]
      40 minutes
    • Vinyasa Class 串連體式課堂 [國]
      40 minutes
    • Vinyasa Class I 串連體式課堂 I [國]
      45 minutes
    • Yin Yang Class 陰陽瑜伽課堂 [國]
      20 minutes
    • Yin Yang Class I 陰陽瑜伽課堂 I [國]
      40 minutes
    • Stretching/Yin Class 陰瑜伽和伸展課 [國]
      25 minutes
    • Stretching/Yin Class I 陰瑜伽和伸展課 I [國]
      45 minutes

    9D. Teaching Assignment 教學作業

    • Observe a Class 觀察一堂課
      5 minutes
    • Assignment 作業 [國]
      2 hours

10. Asana Practice 體式練習

  • Asana Practice - Overview 體式練習—概覽 [國]

    • 10A. Vinyasa 串連體式

    • Vinyasa I 練習
      40 minutes
    • Vinyasa II 練習
      50 minutes
    • Vinyasa III 練習
      45 minutes
    • Vinyasa IV 練習
      60 minutes
    • Vinyasa V 練習
      40 minutes
    • Vinyasa VI 練習
      60 minutes
    • Vinyasa VII 練習
      60 minutes
    • Vinyasa VIII 練習
      60 minutes
    • Vinyasa IX 練習
      50 minutes
    • Vinyasa X 練習
      60 minutes
    • Vinyasa XI 練習
      60 minutes
    • Vinyasa XII 練習
      60 minutes

    10B. Hatha 哈達

    • Hatha I 練習
      40 minutes
    • Hatha II 練習
      40 minutes
    • Hatha III 練習
      60 minutes
    • Hatha IV 練習
      50 minutes
    • Hatha V 練習
      60 minutes
    • Hatha VI 練習
      60 minutes
    • Hatha VII 練習
      60 minutes

    10C. Yin Yang 陰陽

    • Yin Yang I 練習
      45 minutes
    • Yin Yang II 練習
      50 minutes
    • Yin Yang III 練習
      60 minutes
    • Yin Yang IV 練習
      60 minutes
    • Yin Yang V 練習
      60 minutes

    10D. Stretching 伸展

    • Relaxing Stretch I 練習
      45 minutes
    • Relaxing Stretch II 練習
      60 minutes
    • Relaxing Stretch III 練習
      60 minutes
    • Relaxing Stretch IV 練習
      60 minutes
    • Relaxing Stretch V 練習
      60 minutes
    • Relaxing Stretch VI 練習
      60 minutes

    10E. Gentle Flow 柔和流動

    • Gentle Flow I 練習
      60 minutes
    • Gentle Flow II 練習
      60 minutes
    • Gentle Flow III 練習
      60 minutes

11. Human Anatomy 人體解剖學

  • Human Anatomy - Overview and Course Materials 人體解剖學—概念及教材 [國]

    • 11A. Basic Concepts 基本概念

    • Basic Human Anatomy Terminology 基本人體解剖學術語 [國]
      30 minutes
    • Body Movement Terminology 身體運動術語 [國]
      30 minutes
    • Basic Terminology Quiz 測驗：基本術語 [國]
      10 questions 30 minutes
    • Basic Bones to Know 要知道的基本骨骼 [國]
      15 minutes
    • Bone Reference Point 骨骼參考點 [國]
      30 minutes
    • Bone Reference Point Quiz 測驗：骨骼參考點 [國]
      8 questions 30 minutes
    • Spine 脊柱 [國]
      30 minutes
    • Further Reading on Spine 延伸閱讀：脊柱 [國]
      45 minutes
    • Spine Quiz 測驗：脊柱 [國]
      10 questions 30 minutes
    • Joint and Ligament 關節和韌帶 [國]
      30 minutes
    • Further Reading on Synovial Joint 延伸閱讀：滑膜關節 [國]
      45 minutes
    • Joint and Ligament Quiz 測驗：關節和韌帶 [國]
      10 questions 30 minutes
    • Tendon and Muscle 肌腱和肌肉 [國]
      1 hours
    • Fascia 筋膜 [國]
      30 minutes
    • Tendon, Muscle and Fascia Quiz 測驗：肌腱、肌肉和筋膜 [國]
      10 questions 30 minutes

    11B. Shoulder 肩膀

    • Introduction to Shoulder 肩膀的簡介 [國]
      25 minutes
    • Scapular Stabilizer 肩胛骨穩定器 [國]
      35 minutes
    • Humeral Stabilizer 肱骨穩定器 [國]
      45 minutes
    • Shoulder Anatomy Recap 重溫：肩膀解剖 [國]
      20 minutes
    • Bones, Shoulder and Muscle Recap 重溫：骨骼、肩部和肌肉 [國]
      45 minutes
    • Shoulder Anatomy Quiz 測驗：肩膀解剖 [國]
      10 questions 30 minutes

    11C. Hip 臀部

    • Iliopsoas and Gluteus Maximus 髂腰肌和臀大肌 [國]
      45 minutes
    • Further reading on Iliopsoas and Gluteus Maximus 延伸閱讀：髂腰肌和臀大肌 [國]
      20 minutes
    • Gluteus Medius and TFL 臀中肌和闊筋膜張肌 [國]
      45 minutes
    • Piriformis and GOGOQ muscle 梨狀肌和GOGOQ肌肉 [國]
      45 minutes
    • Hip Anatomy Recap 重溫：臀部解剖 [國]
      60 minutes
    • Hip Quiz 測驗：臀部 [國]
      10 questions 30 minutes

    11D. Trunk 軀幹

    • Erector Spinae and Quadratus Lumborum 豎脊肌和腰方肌 [國]
      45 minutes
    • Rectus Abdominis and Obliques 腹直肌和腹斜肌 [國]
      60 minutes
    • TVA and Diaphragm 腹橫肌和橫隔膜 [國]
      45 minutes
    • Trunk Anatomy Recap 重溫：軀幹解剖 [國]
      45 minutes
    • Trunk Quiz 測驗：軀幹 [國]
      10 questions 30 minutes

    11E. Leg 腿部

    • Quadriceps 股四頭肌 [國]
      45 minutes
    • Hamstring 膕繩肌 [國]
      30 minutes
    • Gastrocnemius and Soleus 腓腸肌和比目魚肌 [國]
      20 minutes
    • Leg Anatomy Recap 重溫：腿部解剖 [國]
      45 minutes
    • Leg Quiz 測驗：腿部 [國]
      10 questions 30 minutes

    11F. Arm and Upper Body 手臂和上半身

    • Latissimus Dorsi 背闊肌 [國]
      30 minutes
    • Pectoralis Major and Minor 胸大肌和胸小肌 [國]
      30 minutes
    • Bicep and Tricep 二頭肌和三頭肌 [國]
      45 minutes
    • Trapezius 斜方肌 [國]
      30 minutes
    • Deltoid 三角肌 [國]
      20 minutes
    • Arm and Upper Body Anatomy Recap 重溫：手臂和上半身 [國]
      30 minutes
    • Arm and Upper Body Quiz 測驗：手臂和上半身 [國]
      8 questions 30 minutes

12. Business of Yoga 瑜伽業務

  • Introduction to Business of Yoga 瑜伽業務的簡介 [國]
    5 minutes
  • Your CV 你的簡歷 [國]
    20 minutes
  • Interview 面試 [國]
    10 minutes
  • Pay Rate 薪酬 [國]
    10 minutes
  • Group Class 團體課堂 [國]
    15 minutes
  • Instagram 社交媒體 [國]
    15 minutes
  • Yoga Studio 瑜伽工作室 [國]
    10 minutes
  • Online Classes 線上課堂 [國]
    10 minutes
  • Suggested Actions 建議的行動 [國]
    45 minutes
  • Quiz: Business of Yoga 測驗：瑜伽業務 [國]
    7 questions 30 minutes

    • 12A. Yoga as a Career 發展瑜伽事業

    • 求職經驗分享&履歷模板提供
      15 minutes
    • 畢業生經驗分享
      20 minutes
    • 獨立瑜伽導師的實戰工具包 (在台灣開設課程)
      30 minutes
    • 瑜伽工作室創業藍圖 (在台灣開設實體教室)
      30 minutes
    • 瑜伽職涯必備清單
      10 minutes

13. Final Words 完結

  • Self Study Book List 自修參考書籍
    18 hours
  • Your Feedback 您的反饋 [國]
    15 minutes
  • Final Words from Teacher Samantha / Samantha老師給您的信息 [國]
    10 minutes
  • RYT200 Apply Certificate 申請證書

14. Final Exam 期末考試

  • Final Exam 期末考試 [國]
    60 questions 180 minutes