“‘Practice, practice, practice and all is coming.
练习，练习，练习，一切随之而来。” －－ K. Pattabhi Jois”
瑜伽理疗：脊柱理疗/肩髋理疗 Yoga Therapy
有句老话说得好：“脊柱的年龄就是你的健康年龄。“ ASTHA的理疗瑜伽的锻炼侧重点是在脊柱周围肌肉群的激活和放松两个方面，不仅有助于减缓背部或肩膀的疼痛，解决肠胃消化、排泄和睡眠问题，也有助于减缓肌肉硬化引起的各种脊柱的变形、侧弯等。对各种身体的不适能给予很大的帮助。非常适合初学者和身体条件有限的学员。
哈他体式精讲 Alignment Hatha
梵语Asana这个词来自词根ASS，为坐立之意。Asana并非指体式最终的定格，而是从进入体式开始的每一个过程，并在体式中安稳地保持。传统哈他瑜伽，每一个体式就像一颗宝石，需要反复打磨，细致修整，才能真正闪耀出光芒。在哈他体式精讲课程中，会对基础体式的进入方式、呼吸流动、停留保持有更加深入细致的讲解和要求。通过唤醒深层肌肉和内在觉知，感受来自基础体式的全新挑战。同时，从基础体式中发觉身体潜力、获取身体能力，找到安全习练的钥匙，打开身体殿堂之门。
The Sanskrit word Asana comes from the root of asa, which means sitting. Asana does not refer to the final posture of the body, but every process from the beginning of the asana, and to maintain it securely in the asana.
Traditional Hatha Yoga, each individual is like a gem, which needs to be polished repeatedly and carefully trimmed to truly shine.
In the Hatha style intensive course, there will be more in-depth explanations and requirements for the entry style, breathing flow, and stay of the basic style. By awakening deep muscles and inner awareness, you feel the new challenges from the basic form. At the same time, from the basic form to find the body potential, to gain physical ability, to find the key to safety practice, open the door to the body.
慢速流动 Slow Flow
slow down,slow down.当你慢下来，找到爆发力与肌耐力的连接，找到静止与流动的连接，找到呼吸与体式的连接，你就真正找到与自己的连接。慢速流动，在哈他的基础上，强调体式进入、停留和退出的顺位，用呼吸衔接体式，用更精准的发力、更稳定的控制，放慢流动速度，感受体式与呼吸之美。
Slow down, slow down. When you slow down, and you find the connection between explosive power and muscular endurance, find the connection between rest and flow, find the connection between breathing and body, and you really find a connection with yourself.
Slow flowing, on the basis of Hatha Yoga, emphasizes on the position of body entry, stay and exit; We use breath to articulate asanas, with precision we gain more stability, slowing down the flowing speed, feeling the beauty of body and breathing.
迈索尔 Mysore
迈索尔风格的练习是 Sri K. Pattabhi Jois 在南印度城市 Mysore 所教授的传统 Ashtanga 瑜伽。在课程中不会有领课，老师将依据每位学员的不同练习程度而进行一对一的传统 Ashtanga 序列的教授。在老师的引导下每位学员将会练习自己能完成的部分。学员更可在上课期间的第一小时內，隨时进入教室练习。
The Mysore style of yoga asana practice is a particular way of teaching yoga within the Ashtanga Yoga traditional as taught by Sri K. Pattabhi Jois in the southern Indian city ofMysore. The class is not "led" as a whole but rather all instruction is one-on-one within the group class setting. Students practice their own portion of the Ashtanga sequence of asanas at their own pace. Students are allowed to drop in one hour within the class starting.
拜日式 Surya Namaskara
又称为向太阳敬礼式组合 ，Surya Namaskara。印度瑜伽师们认为太阳是赐予世间万物生命的源泉，没有太阳就没有一切生命。 拜日式是体式中的体式，根基中的根基，正确的练习拜日是一个非常联合好的开端。无论您是初学者，还是中高级练习者，这些都值得我们反复思考和练习，Sharathji说，你可以在拜日式中，与神相遇 You can see the God in Surya Namaskara。
Surya Namaskar or Sun Salutation, is a Yoga technique comprising a sequence of 12 asanas. Besides good health, Surya Namaskar also provide an opportunity to express gratitude to the sun for sustaining life on this planet. The sun symbolises light, purity, clarity and consciousness. Regular practice of Surya Namaskara imparts the power and radiance of the sun, that is why it is known as “Salute to the Sun”. Stimulates circulation, improves physical fitness, the ability to concentrate, mental stability and spiritual development.
热瑜伽 Hot Yoga
Hot Yoga是 Bikram Choudhury 在20世纪70年代在哈他瑜伽基础上初开创的。 室温控制在38-42摄氏度左右，湿度为40％。这经典的26个体式经过百万人的经验被证明能给予身体各个部位（血管，内脏，肌肉，韧带）尤最大化的排毒作用而保证它们的正常运作。
Bikram Yoga is the 26 postures Sequence selected and developed by Bikram Choudhury from Hatha Yoga. It is ideally practiced in a room heated to 40 °C (104 °F) with a humidity of 40%. It has been proved and experienced by millions that these 26 postures systematically work every part of the body, to give all the internal organs, all the veins, all the ligaments, and all the muscles everything they need to maintain optimum health and maximum function.
热拉伸 Hot Stretch
热拉伸是让我们的身体在适当的高温中，做更深程度的打开与深层的拉伸。许多人在日常练习中常感到僵硬，由僵硬带来的气血经络不通更是影响到我们的身体健康。在32度左右的高温中，我们的身体循环加快。更能收获常温条件下不能达到的深度拉伸与打开。
流瑜伽 Flow
流瑜伽是阿斯汤加的演变，意思是能量的流动。以流畅的动作贯穿各瑜伽体式，集中促进消化系统、按摩及刺激具排毒功能的器官，有助焕发身心。
Flow is the modification of Ashtanga, meaning the flow of energy. Dynamic Fluid postures are throughout the class to stimulate the digestive system, to massage into the organs where detoxification is done. This class helps to increase your energy level.
流+热 Flow + Hot
在高温环境下完成基础流的动作，这是为满足现代人渴望得到出汗排毒与更深程度的锻炼的效用而设置的课程。在课堂中挥汗如雨的练习会给你带来全身排毒的酣畅感觉。为保证课程安全性，本课程不建议有高血压、心脏疾病，皮肤敏感的学员参与。
To complete the basic flow of asanas in the high temperature environment, this style of practice is designed to meet the modern need to get sweat detoxification and a deeper degree of exercise. To ensure students' safety, the course suggests that the participant with high blood pressure, heart disease, and skin sensitivity should not join.
艾扬格 Iyengar
艾扬格瑜伽(Iyengar yoga)是由印度瑜伽大师艾扬格(B.K.S Iyengar)创立和教授的哈他瑜伽课程，并且以他的名字来命名的，它非常注重人体正确的摆放，生理结构，骨胳肌肉的功能等，强调体位动作的精准，到位，讲究身心放空。
顺位 Alignment
在瑜伽练习中，不同的瑜伽体式对人的生理、心理效果是不一样的，而瑜伽顺位法就是在练习体式的时候，把整个身体的结构依据重力和地心引力调整，回到平衡的位置，使身体的关节、内在脏器的空间得以产生，从而使生命的能量顺畅贯通，身心可以享受到体式带来的功效。
The focus of this course is the accurate alignment of body parts. Analyzing each body part without much flowing pose provides students enough time to understand function of each pose and alignment of bones. With detailed analysis of Standing, Seating, Back-Bending, students are able to achieve preparation for senior yoga courses.
核心 Core
核心肌群，不单是人体力量的来源，更是健康的根基，所以无论从健美或还是健康的角度，我们都应该多加训练核心肌群。核心肌群担负着稳定重心、环节发力、传导力量等作用,同时也是整体发力的主要环节,对上下肢体的协同工作及整合用力起着承上启下的枢纽作用。核心是瑜伽练习的基础，因此适合所有阶段的会员练习。
Core muscle group, not only the source of our energy, it is the foundation of well-being, so whether from the bodybuilding or health point of view, we should train our core muscle group. Core muscle group is responsible for the stability in our movements. It is also the power bank for our strength, playing a pivotal role in linking the upper and lower limb for co-operation and integration. The core is the basis for yoga exercises and is therefore suitable for all stages of the member practice.
串联流动 Vinyasa-krama
以传统瑜伽练习为根基，运用两种瑜伽工具（呼吸和体式），使瑜伽的效益更大化。通过动作配合呼吸做流动练习，使呼吸和身体两者的动结合，让心识卷入练习过程，让练习更放松，解压。《哈达瑜伽之光》里说，呼吸稳定则心意稳定，呼吸是瑜伽练习的重要前提条件，所以在体位法练习中感受呼吸的存在，让呼吸带动身体流动，让身体内部的能量顺畅起来，这样你的练习会更加轻盈，平和，专注。
基础体能 Stamina Basica
力量，柔韧，平衡和呼吸相结合的练习，使根基更稳定
曼陀罗唱诵 Mantra Chanting
瑜伽的古圣先贤们认为唱诵的价值远大于任何体式或者呼吸练习。曼陀罗是富有意义的、正面积极的言语。反复诵念曼陀罗可以产生强大的力量，推动你内在的生命力向着正向、积极的方向生长，净化你的心灵，让你更多地去体会到快乐、幸福。而高度集中的反复诵念就已进入冥想状态了—— 一种身体自然修复、节能的状态。
古典哈他 Classic Hatha
古典哈他——现代各类瑜伽之母 古典哈他——五千年瑜伽之本源。 古典哈他透过练习动作和呼吸，达到对「专注力」的训练， 使『心』能够不受干扰地安住在平静中——精神内守，病安从来？ 古典哈他就是这么神奇又朴素， 每一个普通人都能通过专业的古典哈他训练一步步开启智慧之光。
修复瑜伽 Restorative
修复瑜伽是一个放松的疗愈练习，再过程中我们集中于刺激副交感神经系统，目的是使身体和心灵平静下来。再课堂上我们常常使用辅助工具：瑜伽带，瑜伽砖等，课堂包括了呼吸法、唱诵、冥想。适合任何寻求缓解紧张与压力的人。
A deeply relaxing healing practice focused on stimulating the parasympathetic system with the purpose of calming the body and the mind. In this class, props such as belts, bolsters, blocks.Some pranayama, chanting and meditation may be included. Suitable for anyone seeking to alleviate the strains of a busy and stressful lifestyle.
哈他 Hatha
一种传统的瑜伽练习方法。“哈（Ha）”代表“太阳”、“右脉”或“右鼻腔”。“他（Tha）”代表“月亮”、“左脉”或“左鼻腔”。哈他瑜伽的练习有助于调节阴阳平衡。其练习是在一个体式中停留一定的时间，并随着练习的深度给出一些体式的变体。Hatha 课程包括：体式、调息、唱诵、冥想以及意识的放松。适合任何级别的课堂，对身体、呼吸及心灵均有正面的帮助，以提升内部力量及更深入地开启身体。
It's a traditional yoga practice. 'HA',means the sun, the right pulse or the right nostril. 'THA', means the moon, the left pulse or the left nostril. HATHA practice balances the ying and yang in our body and calms down the mind. HATHA practice includes: asana, pranayama, The asana practice emphasises on holding the posture for a good amount of time, with each inhalation and exhalation our body opens up more with more energy added to it. This lesson is suitable for students at any levels.