50+熟齡正位塑形瑜珈第 8 期
喚醒身心覺知，展現健康姿勢，重現美麗背影！
什麽是正位塑形瑜珈？
50+特別邀請台灣樂齡瑜珈協會理事長，擁有十幾年教學經驗的燕英老師，以及理事Ruby老師以艾揚格瑜珈（國際瑜珈大師Iyengar）的訓練為基礎，透過十堂課帶領大家藉由體位法喚醒内在敏感與肌肉覺知，回歸身體的本位。在正位瑜珈的練習中，找到艾揚格大師強調的拮抗力非常重要，拮抗力是指均等而相反的力量伸展身體的一個部位離開另一個部位，藉此在身體裡創造出空間。拮抗力產生後，再運用恰當的力量使身體的其餘部位從固定的那個部位往相反的方向伸展、拉長或挺拔，從而塑造出身體最理想的方向感和重心。
以簡化、發展、深化、精煉四個層次逐步進入每個基礎體位，利用瑜珈磚、繩、抱枕、瑜珈椅等輔具，幫助學習者體會每個體位法的深層效果。利用最基本的水平正位來進行體位法的練習，達到端正儀態的效果。透過課程的訓練，可以強化專注力、增加平衡感、提高全身協調性與輕巧度，同時也能矯正姿勢體態、大幅改善腰酸背痛、肩頸僵硬等症狀。
【課程大綱】 根基練習：透過輔具的運用，幫助身體、頭腦突破僵硬的狀態，安撫緊張的情緒，從而漸漸達到身心靈的連結。身體的根基在於腿，尋找身體的根基就要找到腿部的覺知。就如同蓋房子，地基打好了，上面的建築才會穩定。完美的腿部線條需要有效率地訓練腿部的内側、外側、前側、後側、脚掌和大腿根部，使得每一個面向都平衡穩定，自然而然，所有因爲腿部無力造成的關節問題便迎刃而解。老師將針對學生的情況，按照循序漸進的原則，從正確的站姿開始幫組學生建立紮實的瑜珈體位法基礎。塑造天鵝頸：訓練肩關節的靈活度以及頸部壓力的釋放都市人忙碌工作，久坐或坐姿不正造成肩頸肌肉緊綳，使得斜方肌變得肥大無力，因此顯得脖子很短，加上常滑手機造成脖子前傾，嚴重影響體態的美觀，甚至顯胖。透過訓練肩關節的靈活度，可修長頸部線條，釋放肩頸壓力，改善頭痛、肩酸等宿疾。
骨盆練習：塑造蜜桃臀，訓練骨盆底肌群、梨狀肌，釋放下背的壓力建立了根基的覺知後，便找到了穩定骨盆的力量，然後再透過一系列的練習來打開骨盆的空間，訓練骨盆肌肉的彈性。臀肌的重要性遠遠超過你的想像，不僅僅是美觀而已，瞭解臀肌的使用讓瑜珈動作更完整。
拉長背部線條：脊椎正位、背部力量和腹部核心肌群的練習人體的核心肌群由背部、腹部、臀部與髖部肌群組成，分佈在兩肩、脊椎、骨盆三帶，如同「工」字型。强化核心肌群可以穩定骨盆，讓脊椎能在中心線上支撐整個身體，另外透過伸展和放鬆，拉長背部線條，塑造優雅體態。
貼心提醒 :關於入門班：課程從基本的動作開始，幫助你的身體做好準備，能夠輕鬆練習更複雜的動作，你將學會觸及那些你自身都不曾知曉卻早已存在的層面，與你的內在世界連結。
關於初階班：在入門班中你已經建立了身體正位的覺知，進入初階班，你將不斷深化對體位法的理解，並挑戰更長時間停留和自我調整的細緻度。很多人在這階段，可以嘗試更複雜的動作，並且開始練習倒立。
日期：2024/8/12/~10/21（共10堂）8/12、8/19、9/2、9/9、9/16、9/23、9/30、10/7、10/14、10/21 （8/26暫停一次）
時間：下午2:00~3:30（90分鐘，含10分鐘老師諮詢）
Class Location
4F, No. 54, Section 3, Zhongxiao East Road, Taipei City (MRT Zhongxiao Xinsheng Exit 3)
Registration Information
Suitable for:
8,000
Course Date:
8,000
Registration Deadline:
8,000
Maximum number of people:
8,000
people
Fees:
NT$
8,000
Yuan / person
Registration Notes
This course does not accept on-site registration.
After the registration is completed, the system will send a successful registration notification email to the email address you filled in. Receiving the email will confirm that the registration is complete. If you do not receive the confirmation email, please check the spam folder first, or you are welcome to ask for confirmation through the college Line.
After completing the registration, please join 50+ Academy Line (please provide your registered name and mobile phone number to facilitate verification of your identity). If you confirm the start of the class, you will be sent a reminder and notes through the Academy Line three to five days before the start of the class.
Students are encouraged to attend every class on time. Based on the service of students, two opportunities for leave and make-up classes are provided during the current period. Students can choose to make up for the introductory class of the correct posture shaping yoga, the elementary class, and the chanting healing yoga class in the same period. (There is a maximum of 1 make-up class quota for each class, and it will be arranged in the order of registration. Failure to make up the class is equivalent to giving up the rights of the course. No make-up classes are provided across periods.)
The course will be organized into a Line group. Please ask for leave and make-up class registration with the teaching assistant in the group. Please apply for leave at least one day in advance. No make-up class opportunity will be provided after the deadline. Make-up class will be notified according to the order of appointment. If you cannot make up class on the same day, it will be regarded as giving up the rights of the course. If you ask for leave or absence without reason more than 2 times, it will be regarded as giving up the rights of the course, and no make-up class will be provided.
If you need a refund due to personal reasons, the refund ratio is as follows. Please apply for a refund at 50+ Academy:
For refunds made between registration and two days before the course start date (excluding holidays and the day of the course): 90% of the course fee will be refunded. (10% will be used as a refund handling fee, with a maximum limit of NT$1,000)
For refunds made between two days before the course start date and before the second class (excluding the day of the course): 70% of the course fee will be refunded.
If the course fee is less than 1/3 of the total period after the course starts: 50% of the course fee will be refunded.
No refund will be given for more than 1/3 of the course after the course starts.
During the course, 50+ or the classroom may take photos/videos to record the content of the event. Participants who register are deemed to have agreed to authorize 50+ to promote related activities. If you cannot accept the filming, please inform the on-site staff on the day.
If this activity cannot be carried out for some reason, the organizer reserves the right to modify, change or suspend this activity. If there are any unfinished matters, they shall be handled in accordance with the relevant regulations or interpretations of the organizer, and supplementary announcements may be made at any time.
Preparation
Suitable attire: casual sportswear.
Please bring your own water bottle and towel. Yoga mats and all auxiliary equipment are provided in the classroom, but you are welcome to bring your own.
Notes before class
Classrooms will be open 20 minutes before class starts .
Please tell the administrator to go to the yoga classroom on the 4th floor, take the magnetic buckle to swipe the elevator, and put the magnetic buckle in the small box at the door of the classroom after going upstairs. Or ask the administrator to help swipe the elevator magnetic buckle.
The class will start on time. To respect the teacher and other students, if you are late for more than 10 minutes, you will not be allowed to enter the classroom , which is equivalent to giving up the rights of the class.
To protect personal privacy and intellectual property rights, please do not record, film or take photos in the locker room or classroom. Please keep your personal belongings safe as the classroom is not responsible for their management.