Yoga & Fitness Classes

瑜伽与健身课程

Barre Workout 塑形运动

Barre class is a workout technique inspired by elements of Ballet, Yoga & Pilates, that focuses on low-impact, high intensity movements designed to strengthen and tone your body in ways that few other workouts. The class is also designed to boost endurance, improve balance, increase range of motion, promote better posture, and help with weight management. 

 

Barre Workout(芭蕾、普拉提、瑜伽三合一)以芭蕾舞为基础,再混合普拉提和瑜伽等元素的运动。在课堂上,训练者挺胸收腹,要时刻保持良好姿势,保持重心稳定,从而锻炼到核心群和灵活度,以及改善驼背等日常姿势问题。我们以椅子替代芭蕾舞练习用的把杆,以及其他辅助用具如:弹力球、哑铃等,做出不同伸展动作和轻度重量训练,加上节奏轻快,有效加快新陈代谢,达到塑身消脂的效果。

Pilates (Matwork) 普拉提

Pilates is a form of low-impact exercise that aims to strengthen muscles while improving postural alignment and flexibility. Matwork Pilates moves tend to target the core, although the exercises work other areas of your body as well, expect the moves to involve slow, precise movements and breath control. This full-body exercise method that will help you do everything better. It strengthens and stabilizes your core body, which is your foundation, so that you can move efficiently while improving your posture, flexibility, and mobility.

 

当提及有助于损伤恢复和疼痛消除的运动时,许多人会在第一时间内想到普拉提练习。普拉提被视为神经肌肉再学习和治疗性练习,并且它可以强化深层肌肉,优化姿势排列,并构建正确的运动模式,还能够预防伤病的再次恶化和新的伤病的出现。

 

垫上普拉提不受年龄和性别限制、没有饮食限制,相对简单易学,容易掌握。适合任何年龄,特别是缺少运动、长时间需要接触电脑和朝九晚五的上班族的人士。此运动强度不是特别大,但它讲究建立核心肌群、呼吸控制和拉伸,对腰、腹、臀等女性重点部位的塑造有非常好的效果。更适合女子在现实生活中对形体美的要求。

 

垫上普拉提同时也是公认的最具效果的产后恢复训练,可以增强腹部和骨盆底肌的收缩力恢复身材,消除怀孕所增加的脂肪及赘肉。另外可以提升自信,愉悦精神,缓解产后忧郁症。普拉提运动不但可以改善身体线条,还对矫正颈部和脊髓有非常好的效果。

Yoga Basics (with Props) 基础瑜伽

Iyengar based yoga – by paying close attention to anatomical details and the alignment of each posture. Poses are held for long periods and often modified with props. This method is designed to systematically cultivate strength, flexibility, stability, and awareness, and can be therapeutic for specific conditions.

 

基础瑜伽,以瑜伽大师艾扬格瑜伽知识为教导基础,注重人体解剖细节和每个姿势的对准。运用瑜伽辅助道具,如:瑜伽砖、瑜伽绳、瑜伽毯、瑜伽枕、墙绳、椅子和墙壁等等,热身并安全地进入体式。此练习方法系统化地增强力量、灵活性、稳定性和身体意识,长期练习能改善姿势和身体状况。

Flow Yoga 流瑜伽

A yoga class with FLOW – designed to cultivate heat in the body with sequences involving sun salutations, standing and seated postures, back bending, arm balancing, and a strong focus on the power of breath awareness.

 

流瑜伽在练习的过程中以行如流水般流畅的动作组合来强健身体,它注重伸展性、力量性、柔韧性、耐力、平衡性和专注力。以拜日式为其核心,通过Flow连接让单个体式串联在一起练习,使得整个练习过程相同行云流水一般。

Chair Yoga 椅子瑜伽

Chair yoga is a general term for practices that modify yoga poses so they can be done while seated in a chair. These modifications make yoga accessible to people who cannot stand, lack the mobility to move easily from standing to seated to supine positions, or want a quick break from office work.

 

椅子瑜珈是以舒缓柔和的形式来進行课程练习,藉由瑜珈椅的支持輔助,幫助我們更稳定扎实的進入瑜珈动作,配合呼吸,以舒服安全方式深度经验每個瑜珈动作的练习。椅子瑜珈適合各种程度的练习者,尤其能幫助压力大族群(如:久坐上班族)或体能較虛弱者(如:银发族),获得适度的放松與提升身体柔韧弹性。

Yin Yoga 阴瑜伽

Yin Yoga is a slow-paced, therapeutic style of yoga. Yin postures are more passive postures, mainly done on the floor either seated or lying down.  Yin Yoga is unique in that you are asked to relax into the posture, allowing the body to soften and release naturally without pushing or straining.

 

It is not uncommon for postures to be held for three to five minutes, even 10 minutes at a time. The time spent in these postures is much like time spent in meditation, as the mind shifts from yang to yin, or from active to passive. The key to practicing Yin Yoga is finding stillness in each position. The goal is to access the deeper tissues of the body, such as connective tissue and fascia, and many of the postures focus on areas that encompass a joint such as the hips, sacrum, spine.

 

The term “Yin Yoga” comes from the Taoist tradition. While yang relates to movement and creating heat in the body. Yin is about finding stillness and cooling the body. We need both the yin and the yang to find balance and stay in optimal health throughout every stage of our lifespan.

 

从人的身体来看,血液、肌肉是属于阳性的,骨胳、内脏是属于阴性,但这种理解是相对而言的,阴与阳无法在同一时间、同一方法得到发展,两者必须互相配合得到平衡。我们平常练习的大部份都属于阳瑜珈。只有阴与阳达到平衡时,我们才能和谐,让自己达到更喜悦的层次。阴瑜伽强调的是整个身体的放松,清空一切杂念并结合缓慢自然的呼吸,长时间的动作保持(大约3~5分钟左右),在肌肉完全放松的状态下锻炼骨骼及其结缔组织、调节神经系统、增强耐力以达到身心合一的境界。

 

要练习阴瑜伽,除了呼吸的配合外,还有一个原则,就是下半身要延展,上半身有一点肌肉练习。因为一般人腿部运动多半只于走路、跑步或肌肉训练,延展不够,因此要多拉筋。但为了平衡,上半身需要练习一些肌肉。普通男女老幼都可练习阴瑜伽。对于骨胳受伤的练习者需要咨询医生同意后方可练习;若是您过去的体位法已经很重视柔软度了,就不用再去练阴瑜伽,因为那会过度拉伸我们的肌肉与结缔组织。

Group Classes above are suitable to ALL Levels, especially Beginners.

以上课程适合所有人士参与,尤其是初学者。

Infinity Mummies Club

妈咪俱乐部

Prenatal Mummies 孕妈咪

Pregnancy is an amazing experience, but it can bring its share of aches and pains. Prenatal yoga can be an effective and enjoyable way to address symptoms like lower back pain and nausea. It may also improve your sleep, reduce stress and anxiety, and increase strength and flexibility during childbirth.

 

Prenatal Yoga is suitable for Mummies in week 13 to 36 of gestation, it is recommended to consult your doctor before joining the class.

 

恭喜您准备当妈妈了!在怀孕期间练习瑜伽好处非常多。产前瑜伽不仅锻炼体力和肌肉张力为生产准备,增强身体的平衡感,提高整个肌肉组织的柔韧度和灵活度,通过瑜伽呼吸练习更能让准妈妈们放松心情。产前瑜珈让新妈妈有机会与宝宝建立联系,一起享受练习瑜伽带来的美好时光。

 

此课程适合孕期13至36週期的孕妈咪参与,上课之前请洽询您的妇产科医生。

Postnatal Mummies 产后妈咪

Infinity Postnatal Program specially designed for new moms. After you have a baby, you may be eager to resume your practice and reconnect with your body. The most important thing to remember is that your postpartum body may be very different than the body you had before getting pregnant.

 

You have to work with the body you have now, not the one you had nine months ago. This is not to say that you’ll never get back to the level of practice you had before. It’s just a reminder that it takes time and patience.

 

Yoga & Pilates are the great ways to help you stay active and start exercising in the postpartum period. This program uses movement, balance and relaxation to allow your body to recover from pregnancy and birth. It helps to heal the body and mind, and repair all the tissues back to their former glory. Please consult your doctor before joining the class. 

 

Normal Delivery – after 3 months

Cesarean Delivery – after 6 months

 

产后修复&纤体课程,专为产后妈咪而设的健身课程。利用瑜伽和普拉提幫助产后恢复身材,缓解腰背疼痛,強化因生产而松弛的骨盆底肌肉,通过呼吸练习有助于新妈妈放松,减轻产后精神压力。

 

上课之前请洽询您的妇产科医生。建议产后前来上课月数:

顺产3个月以后

剖腹产6个月以后

Infinity Teens Club
青少年健体、正姿课程
(age 13 to 18)

Group Fitness & Posture Alignment for Teenagers

Experts recommend that teens do 60 minutes or more of physical activity every day. Exercises like Yoga & Pilates help build muscle and boost metabolism, also remain good posture in proper alignment.

 

骨骼的成长是随着年龄逐渐发育的。在这个过程中,它的可塑性很大,年龄越小,全身软骨的比重越大,弹性也越强,当受到外界不良影响或自身有一些不良的动作习惯时,比如长时间的低头驼背的使用手机、平板,就容易骨骼的变形。

我们鼓励青少年(13-18岁)积极在发育成长阶段藉由运动来提升身体健康和保持良好姿势。通过课程,我们教导学生如何保持在良好姿势和体态。

 

Fee 学费

Single/Trial Class RM40
4 Classes RM100 (valid for 1 month)

Registration Fee RM50 (package sign-up only, NOT applicable for online class)