瑜珈引導教學動作指引－以「舒壓養氣前彎呼吸9式」為例

A Teaching Action Guideline of Yoga Action Instruction- Relaxing and Bending Breathing within Nine Movements

朱碧梧(Pi-Wu Chu) ； 李鴻棋(Hong-Chi Lee)

《休閒運動健康評論》 6卷2期 (2016/06) Pp. 1-9

摘要

舒壓養氣前彎呼吸9式」是在進行9次的深呼吸中搭配動作組合，所以，除了深度呼吸時對心肺的運動外，更加以前彎、下蹲等肢體動作的搭配同時達到背部、臀部、與腿部等大肌肉的舒展及全身循環的促進，動作停留時的放鬆與深呼吸，也有助於肌肉痠痛的舒解與壓力的釋放，整體而言，不但能提高身體溫度達到暖身的效果，並藉由呼吸調節的訓練，在每一次吸氣與呼氣配合著動作導引教學，也將有助於往後執行瑜珈體位法相關姿勢時與呼吸的配合，而使得動作的效益更為提昇，這也等於是打開瑜珈動作學習的大門，並且更增加動作的安全性、正確性與有效性的體認，這也是接續致力於引導教學研究更為深刻的動機。

關鍵字

瑜珈 ； 教學動作指引 ； 舒壓 ； 養氣呼吸

並列摘要

＂Relaxing and bending breathing within nine movements＂ is including nine deep breaths in combination with the action. In addition to the depth of breathing during cardiopulmonary exercise before bending, squatting and other body movements with the same time, reach back, buttocks, and leg muscles stretch and promote the systemic circulation. The movements could make human to release muscle soreness and relieve pressure. In sum, they could increase the body temperature of the warm-up effect and train in each inspiration and expiration combined with the action guide teaching by breathing regulator as well as could contribute to future execution yoga postures associated with the breath, and makes the operation more benefits promotion, which is opening the door to learning yoga, and increasing the safety, accuracy and recognize the validity of the operation, which is continuing to guide the teaching and research deeper motives.

並列關鍵字

yoga ； teaching action guidelines ； relaxability ； breath

參考文獻

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