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【繁體】孩子,我們一起靜心瑜伽吧:入睡前、晨起後,讓他更專注、安穩、有力量的24組親子動態靜心!

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KingStone

【繁體】孩子,我們一起靜心瑜伽吧:入睡前、晨起後,讓他更專注、安穩、有力量的24組親子動態靜心!

Name: 【繁體】孩子,我們一起靜心瑜伽吧:入睡前、晨起後,讓他更專注、安穩、有力量的24組親子動態靜心!
Brand: KingStone
SKU: 3136036681
Price: 42.53 USD
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哈佛大學教育碩士研發，專為新世代兒童設計的「睡前放鬆術」加「早晨定心操」
暢銷書《孩子，我們一起靜心吧》全彩圖解、真人示範版
Amazon五顆星最高評價，全美家長熱烈迴響、成效顯著！

瑜伽，是小小孩靜心最好的方法。
臥室，就是他最舒適的靜心教室。
用繪本帶領孩子一起靜心，跟著圖解輕鬆上手，
大人小孩一起放鬆好眠，精神飽滿地迎接新的一天！

今天，我是一座安靜又穩定的大山。
我慢慢吸氣，再慢慢吐氣，
輕柔地彎下腰，膝蓋微彎，讓溪水順著我的背往下流。
今天，不論做什麼，告訴自己：「我可以做到！」
我準備好迎接這美好的一天！

太陽漸漸下山了。
黃昏的雲朵飄浮在空中。
我把屁股輕輕坐到腳跟上，
安靜下來，像地球一樣靜悄悄的。
輕輕地對世界說：「晚安，祝你好夢！」

本書特色：

精裝書大開本，內頁全彩印刷
附精美書衣海報（24組靜心動作全覽圖）
英國人氣插畫家繪圖＋真人動作步驟示範＋各式功效說明＋實作小叮嚀
結合「親子共讀」與「動態靜心」，可以一邊說故事，同時做靜心！

本書內容：

【24組靜心＋早晚各1組冥想操】
Part1「晚安篇」有12組靜心瑜伽動作，Part2「早安篇」有12組靜心瑜伽動作，包含：「太陽呼吸法」、「星星式」、「大樹式」、「瓢蟲式」、「蝴蝶式」、「山式」、「小溪式」等等，可愛名稱吸引小朋友的注意及投入。

【前半部繪本】
硬底精裝本，全彩內頁，由英國新銳插畫家莎拉・珍・杭德繪圖，畫風童趣、溫暖而別緻，可單獨作為睡前及平日親子共讀的讀本。

【後半部真人示範】
分解動作，按圖實作簡單又有趣！可依照靜心瑜伽流程一式一式地做，也可以針對小朋友特別感興趣的動作重複做。

【各式功效說明】
每一組靜心瑜伽動作，都有其對應的兒童身心發展效益說明，除了提升專注力之外，還包括：強化腿部肌力發展、增進肢體協調與平衡感等等。
例如：小狗式能伸展腿後側及背部肌肉，強化肌耐力，建立手臂及腿部的力量；山式則可調整身體的姿勢，找到穩定站立的感覺，平衡孩子焦躁不安的心。

【給父母的貼心小叮嚀】
父母或老師在引導小朋友做靜心瑜伽時，需要注意的特別事項，以及完成動作過程中的安全提醒、小訣竅等等。

【導讀】孩子們的瑜伽心生活運動 Phoebe Chang（張以昕）

Part1：晚安篇
1.太陽呼吸法
2.雲朵式
3.星星式
4.月亮式
5.小鳥式
6.大樹式
7.瓢蟲式
8.蝴蝶式
9.蜜蜂式
10.貓咪式
11.嬰兒式
12.大休息式

【冥想操：搭乘朵雲入夢鄉】

Part2：早安篇
1.太陽呼吸法
2.扭腰式
3.火山式
4.滑雪式
5.閃電式
6.山式
7.小溪式
8.小狗式
9.桌子式
10.橋式
11.船式
12.蓮花式

【冥想操：我想如何感受今天？】

自序／導讀

導讀
孩子們的瑜伽心生活運動

台灣兒童瑜伽老師 Phoebe Chang（張以昕）

在兒童瑜伽課堂上，帶領孩子們結束身體的練習後，我們總會圍成一圈，燃起一盞燈，靜坐片刻。這是整堂課中最讓我享受的時刻。經過一個鐘頭的肢體伸展後，孩子們能夠很自然地回到靜止的狀態。哪怕是年紀很小的幼兒，尚不知靜心為何物，仍能跟著大家盤起腿，閉上眼睛，感受呼吸和靜悄悄的心。

我深信，瑜伽與靜心帶來愉悅的內在經驗，將在幼小的心靈中留下美好的印記，日後在生命旅途中偶感窒礙難行時，不至於不知所措，能夠隨時拾起這把開啟平靜的鑰匙，順利歸返心家。

台灣瑜伽的發展自一九七〇年以來，已有四十餘年歷史，然而兒童瑜伽的推廣卻比成人瑜伽遲了許多。這有一部分肇因於大眾對於瑜伽的刻板印象，所衍伸的諸多疑問：「小孩本來就很柔軟了，為什麼還要拉筋？」「瑜伽是大人的運動，孩子根本靜不下，該如何做瑜伽？」

其實瑜伽並不是體操，也不只有體位法。讓孩子練習瑜伽不只能獲得身體方面的好處，諸如增強免疫力、改善體態與不良姿勢、均衡骨骼肌肉的發展等等，還能培養自我控制的能力、增強專注力，釋放成長過程中的種種壓力，擁有一顆擅於覺察、自省且容易靜下來的心。

因此，引導孩童練習瑜伽必須兼顧身心靈三個層面，除了眾所周知的「調身」(Asana)之外，還有「調息」(Pranayama)與「調心」(Meditation)，共同幫助個體達成內外在的穩定和諧。

在《孩子，我們一起靜心瑜伽吧》一書中，作者瑪莉安．蓋茲遵循傳統哈達瑜伽的練習原則，首先引導孩子利用太陽呼吸法（Sun Breath）進行「調息」，找到呼吸的覺知，讓心情沉澱下來。接著在「調身」的體位法動作中延展肢體，並延續對呼吸的關照，讓孩子回到專注又放鬆的狀態。

在孩子的體位法練習中，所有的動作名稱皆有擬人化的趣味稱呼，並結合大自然的動植物，例如小鳥式、瓢蟲式、火山式、滑雪式等等，能夠激發孩童的想像力與創造力，在愉悅的氛圍中培養對練習的興趣。

結束動態的伸展後，進入「調心」的主題。作者最後分別安排了「我想如何感受今天」、「搭乘一朵雲入夢鄉」兩種不同型態的靜心練習。藉由「蓮花式」與「大休息式」來鬆弛身心，並輔以孩子的語言作一情境式的觀想引導，讓孩子體驗冥想所帶來的深層靜定及滿滿喜悅。

在家帶領孩子做瑜伽時，孩子未必能完全遵照父母的指令，常讓爸媽感到挫折。此時大人可以暫時拋下指導者的身分，先把注意力放在自己身上，當我們能夠專注於練習時，孩子自然也會覺得好玩，慢慢開始模仿我們的動作。或者帶著幼兒共讀後，讓孩子自行選擇喜歡的動作邊做邊玩；年紀較大的孩子則可自行閱讀後，與爸媽、手足或好友一起練習，皆能充分享受瑜伽的樂趣。

願本書能讓大、小朋友在早晨與睡前時刻，藉由瑜伽練習連結身體和呼吸，讓身心重獲安穩，並能更進一步的在靜心中與愛及平靜連結，最後帶著滿足的笑容迎接嶄新的一天，或是放鬆愉快地進入夢鄉。親子攜手啟動瑜伽心生活運動，就從今天開始！

各界推薦／推薦序

丁寧／瑜伽老師、快樂媽咪
何妤玟／瑜伽老師、知名藝人
李偉文／親職作家、牙醫師
陳德中／台灣正念工坊執行長
張美蘭（小熊媽）／親職教育作家、閱讀推廣人
彭菊仙／親子教養作家
溫宗堃／臺灣正念發展協會理事長
廖笙光／敦南兒童專注力中心技術長、親子天下嚴選部落客
（以上按姓氏筆劃排列）

內容試閱

導讀

孩子們的瑜伽心生活運動

在兒童瑜伽課堂上，帶領孩子們結束身體的練習後，我們總會圍成一圈，燃起一盞燈，靜坐片刻。這是整堂課中最讓我享受的時刻。經過一個鐘頭的肢體伸展後，孩子們能夠很自然地回到靜止的狀態。哪怕是年紀很小的幼兒，尚不知靜心為何物，仍能跟著大家盤起腿，閉上眼睛，感受呼吸和靜悄悄的心。

我深信，瑜伽與靜心帶來愉悅的內在經驗，將在幼小的心靈中留下美好的印記，日後在生命旅途中偶感窒礙難行時，不至於不知所措，能夠隨時拾起這把開啟平靜的鑰匙，順利歸返心家。

台灣瑜伽的發展自一九七〇年以來，已有四十餘年歷史，然而兒童瑜伽的推廣卻比成人瑜伽遲了許多。這有一部分肇因於大眾對於瑜伽的刻板印象，所衍伸的諸多疑問：「小孩本來就很柔軟了，為什麼還要拉筋？」「瑜伽是大人的運動，孩子根本靜不下，該如何做瑜伽？」

其實瑜伽並不是體操，也不只有體位法。讓孩子練習瑜伽不只能獲得身體方面的好處，諸如增強免疫力、改善體態與不良姿勢、均衡骨骼肌肉的發展等等，還能培養自我控制的能力、增強專注力，釋放成長過程中的種種壓力，擁有一顆擅於覺察、自省且容易靜下來的心。

因此，引導孩童練習瑜伽必須兼顧身心靈三個層面，除了眾所周知的「調身」(Asana)之外，還有「調息」(Pranayama)與「調心」(Meditation)，共同幫助個體達成內外在的穩定和諧。

在《孩子，我們一起靜心瑜伽吧》一書中，作者瑪莉安．蓋茲遵循傳統哈達瑜伽的練習原則，首先引導孩子利用太陽呼吸法（Sun Breath）進行「調息」，找到呼吸的覺知，讓心情沉澱下來。接著在「調身」的體位法動作中延展肢體，並延續對呼吸的關照，讓孩子回到專注又放鬆的狀態。

在孩子的體位法練習中，所有的動作名稱皆有擬人化的趣味稱呼，並結合大自然的動植物，例如小鳥式、瓢蟲式、火山式、滑雪式等等，能夠激發孩童的想像力與創造力，在愉悅的氛圍中培養對練習的興趣。

結束動態的伸展後，進入「調心」的主題。作者最後分別安排了「我想如何感受今天」、「搭乘一朵雲入夢鄉」兩種不同型態的靜心練習。藉由「蓮花式」與「大休息式」來鬆弛身心，並輔以孩子的語言作一情境式的觀想引導，讓孩子體驗冥想所帶來的深層靜定及滿滿喜悅。

在家帶領孩子做瑜伽時，孩子未必能完全遵照父母的指令，常讓爸媽感到挫折。此時大人可以暫時拋下指導者的身分，先把注意力放在自己身上，當我們能夠專注於練習時，孩子自然也會覺得好玩，慢慢開始模仿我們的動作。或者帶著幼兒共讀後，讓孩子自行選擇喜歡的動作邊做邊玩；年紀較大的孩子則可自行閱讀後，與爸媽、手足或好友一起練習，皆能充分享受瑜伽的樂趣。

願本書能讓大、小朋友在早晨與睡前時刻，藉由瑜伽練習連結身體和呼吸，讓身心重獲安穩，並能更進一步的在靜心中與愛及平靜連結，最後帶著滿足的笑容迎接嶄新的一天，或是放鬆愉快地進入夢鄉。親子攜手啟動瑜伽心生活運動，就從今天開始！

台灣兒童瑜伽老師 Phoebe Chang（張以昕）

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