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

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