本课程是面向当代在校大学生开设的一门网络体育课程——大学生瑜伽，是一门能够促进大学生身心平衡的养心健身类课程。课程根据大学生的身心特点进行设计,课程内容以体式练习为主，体式动作由易渐难，由个别到组合，辅以瑜伽呼吸和冥想及休息术的练习，通过10周的教习,使同学们掌握基本的瑜伽运动规律,掌握一项终身体育锻炼技能，养成终身体育的习惯和健康生活的理念。
大学生瑜伽
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4.6
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Beginner level
No prior experience required
17 hours to complete
3 weeks at 5 hours a week
Flexible schedule
Learn at your own pace
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Assessments
11 assignments
Taught in Chinese (Simplified)
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There are 12 modules in this course
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。
What's included
4 videos1 assignment
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。
What's included
4 videos1 assignment1 peer review
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。
What's included
7 videos1 assignment
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。
What's included
7 videos1 assignment
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。
What's included
8 videos1 assignment
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。
What's included
8 videos1 assignment
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。
What's included
7 videos1 assignment
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。
What's included
8 videos1 assignment
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。
What's included
7 videos1 assignment
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。
What's included
4 videos1 assignment1 peer review
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。
What's included
4 videos
What's included
1 assignment1 peer review
Instructor
Offered by
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Peking University
Peking University
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Shanghai Jiao Tong University
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