1　什么是瑜伽　What is Yoga

瑜伽意为统一　Yoga Means Union

瑜伽的益处　Advantages of Yoga

瑜伽简介　Introduction

历史　History of Yoga

哲学意义　Philosophy of Yoga

古今中外　Ancient Yoga and Yoga Today

2　如何开始瑜伽　How to Start

练习环境　Environment

练习用具　Things to Prepare

练习时间　Time for Practicing

服装建议　What to Wear

呼吸　Breathing

呼吸与放松　Breathing and Relaxation

放松　Relaxation

3　练习瑜伽体位的提示　Caution

4　初学者体位练习套路 Yoga Posture Routinesfor the Beginner

暖身11式　11 Postures for Warming-up

1．坐　Base Position Pose

2．脖颈练习　Neck Movements Pose

3．手腕弯曲　Wrist Bending Pose

4．手腕转　Wrist Joint Rotation Pose

5．肘部练习　Elbow Bending Pose

6．肩部练习　Shoulder Socket Rotation Pose

7．山式　Mountain Pose

8．盘腿坐拧转　Cross-legged Twist Pose

9．膝部练习　Knee Bending Pose

10．脚踝练习　Ankle Crank Pose

11．蝴蝶式（半、全）　Half or Full Butterfly Pose

初级套路练习1　Routine for the Beginner 1

1．盛开坐　Bloom Pose

2．提腿式　Raised Leg Pose

3．仰卧腿伸展　Floor Leg-stretch Pose

4．狮子式　Lion Pose

5．猫式　Cat Pose

6．月亮式　Moon Pose

7．虎式　Tiger Pose

8．运弓式　Bowing Pose

9．蛇击式　Striking Cobra Pose

10．船式　Boat Pose

11．整体拧转式　Universal Spinal Twist Pose

12．仰尸式　Corpse Pose

初级套路练习2　 Routine for the Beginner 2

1．三肢式　Tree Limbed Pose

2．角伸展式　Angle Leg Stretch Pose

3．强力腿伸展　Extended Leg Stretch Pose

4．拧转蹲　Revolved Squat Pose

5．侧角拧转式　Revolved Triangle Pose

6．椅式　Chair Pose

7．前展桥式　Front Stretch Bridge Pose

8．犁式　Plow Pose

9．腹部拧转式　Revolving Abdomen Pose

10．活力放松式　Active Relaxation Pose

附录：瑜伽初学者感言　Appenddix:Feelings of Yoga from Nan's students