大学生瑜伽

Peking University via Coursera

Go to Course: https://www.coursera.org/learn/yoga

Introduction

**Course Review: 大学生瑜伽 (College Students’ Yoga)** In today’s fast-paced academic environment, university students often find themselves overwhelmed with stress, anxiety, and physical strain. The course "大学生瑜伽," or "College Students’ Yoga," available on Coursera, stands out as a beacon for those seeking to restore balance in both their minds and bodies. This thoughtfully designed online course, which spans over 10 weeks, provides a unique opportunity for students to delve into the world of yoga, benefitting both their physical health and mental well-being. ### Course Overview "大学生瑜伽" focuses on promoting physical fitness and mental clarity through yoga practices tailored specifically for contemporary college students. The course is broken down into a theoretical framework and practical sessions where participants gradually build their yoga skills from basic to more advanced postures. The primary components of the course include asana (yoga postures), pranayama (breath control), and meditation, fostering a holistic approach to fitness and wellness. #### Key Features of the Course: 1. **Structured Learning**: The course is meticulously structured, starting from the basics of yoga and gradually progressing to more complex poses and practices. Each week has a designated focus, ensuring that participants can develop a progressively deeper understanding and mastery of yoga. 2. **Comprehensive Curriculum**: Over the 10 weeks, students will explore various themes including core strengthening, flexibility, balance, and posture improvement. Special attention is paid to breathing techniques and meditation, which serve as essential tools for stress management. 3. **Accessibility**: The course is designed to accommodate all levels of experience, making it perfect for beginners. No prior yoga experience is required, allowing students to engage with the material at their own pace. 4. **Recorded Sessions**: The course offers a series of pre-recorded video lessons, structured for ease of following along. Participants are encouraged to practice consistently and incorporate meditation and relaxation techniques into their routines. ### Weekly Breakdown - **Week 1**: Introduction to yoga and joint activities - **Week 2**: The relationship between yoga and health, incorporating breathing techniques - **Weeks 3-10**: Focus on various core muscle groups and types of postures, including core strengthening, spinal twists, and balance poses - **Week 11**: Addressing common questions and concerns that arise during practice The course culminates in a final examination, assessing participants' understanding of the material and their practical yoga skills. ### Personal Experience As a participant in "大学生瑜伽", I found the curriculum immensely beneficial. The gradual progression through yoga postures allowed me to build my strength and flexibility sustainably. The integration of meditation and breathing techniques provided me with valuable tools for managing stress that I continue to employ in my daily life. The community aspect of the course was another highlight, as the forums enabled students to share experiences and support one another on this journey. The instructor's clear and encouraging teaching style created a welcoming atmosphere, making it easy to ask questions and seek guidance. ### Recommendation I highly recommend "大学生瑜伽" to any college students or even individuals looking to enhance their wellness routine. This course not only equips you with a lifelong fitness skill but also instills a healthier mindset towards life challenges. With the blend of physical practice and mindful relaxation, it's an excellent investment in your holistic health. Whether you are looking for a way to alleviate stress, improve physical fitness, or simply explore a new activity, "大学生瑜伽" promises to be a rewarding experience that lasts long beyond the 10-week course timeline. Enrol today and embark on a fulfilling journey toward a healthier, balanced life!

Syllabus

第一周 瑜伽运动简介、瑜伽坐立关节活动

本周课程分为理论部分和体式部分：理论部分主要介绍瑜伽的概念和发展史、古代瑜伽的主要流派、现代瑜伽运动的主要特点；体式部分为瑜伽的坐立关节活动。

第二周 瑜伽运动与健康、瑜伽呼吸、瑜伽站立关节活动

本周课程分为理论部分和体式部分：理论部分主要介绍瑜伽运动与现代人的健康生活的关系；体式部分包括瑜伽呼吸、瑜伽站立关节活动。

第三周 核心强健体式（腹部）

本周课程的内容是加强我们躯干核心力量（腹部）的体式动作，强健腹直肌、腹内斜肌、腹外斜肌、腹横机等肌肉群。本周精讲体式动作为仰卧上举腿、仰卧蹬自行车式、仰卧半船式。

第四周 核心强健体式（背部）

本周课程的内容是加强我们躯干核心力量（背部）的体式动作，强健竖脊肌及背阔肌等下背部肌肉群。本周精讲体式动作为眼镜蛇式、蝗虫式、反船式。

第五周 骨盆带舒活体式

本周课程的内容是强健舒活我们骨盆区域的深层肌群和韧带的体式动作，并能促进骨盆区域血液循环，滋养下腹部脏器。本周精讲体式动作为桥式、束角式、坐角式。

第六周 脊柱扭转体式

本周课程的内容是脊柱扭转类体式动作，能够有效地锻炼脊柱周围的深层肌肉和韧带，刺激背部的所有脊神经，按摩挤压腹腔内的脏器，刺激腹部腺体的分泌。本周精讲体式动作为鳄鱼扭转式、半鱼王式、双角扭转式。

第七周 肢体柔韧体式

本周课程内容是增加四肢柔韧性的体式练习动作，对我们的肩关节、髋关节、上肢肌群、下肢肌群都有很好的伸展作用。本周精讲体式动作为牛面式、双腿背部伸展式、加强侧伸展式。

第八周 站立平衡体式

本周课程内容是加强站立平衡能力的体式动作，有利于提高运动器官的功能和前庭器官的机能，改善中枢神经系统对肌肉组织与内脏器官的调节功能，提高机体适应复杂环境的能力和自我保护的能力。本周精讲体式动作为树式、鹰式、舞王式。

第九周 下肢强健体式

本周课程内容是强健下肢肌肉力量的体式动作，人体下肢肌肉主要为骨骼肌，又称横纹肌，其强弱直接影响人体下肢的力量和耐力。骨骼肌具有一定的弹性，肌肉的弹性可以减缓外力对人体的冲击，肌肉内还有感受本身体位和状态的感受器，不断将冲动传向中枢，反射性地保持肌肉的紧张度，以维持体姿和保障运动时的协调。本周精讲体式动作为战士二式、战士一式、战士三式。

第十周 拜日式

本周课程内容是瑜伽组合体式——拜日式的体式动作，练习后能够增强全身的柔韧性、力量及平衡，对身体内脏器官也有很好的保健作用。本套体式动作包括祈祷式、伸展式、前屈式、奔马式、斜板式、八体投地式、蛇式、顶峰式。

第十一周 瑜伽练习问与答:瑜伽练习中常见问题答疑解惑

对瑜伽练习过程中可能出现的主要疑问的解答，可以在第三周课程之前学习，或在任何需要的时候，进行反复观看。

期末考试