Origins of Yoga Principle meaning of yoga is “ oneness ” or “ union ” Belief that the individual is part of universal whole Belief that body and breath are connected with mind Developed in India Exercise related to yoga is called “ Hatha ” yoga and originated approximately 1,000 years ago

Objectives of Yoga Help people cope with stress Control breathing and hold steady body poses Be more relaxed Ease pain Help with poor posture Cultivate stillness, calm in person ’ s life Creates harmony by balancing both sides of the body

Key Elements of Yoga Proper breathing Proper exercise Proper relaxation Proper diet Positive thinking and meditation

Benefits of Yoga Designed to ease tensed muscles Tones internal organs Improves joint and ligament flexibility Enhances breathing capability Focuses mind and corrects posture Builds strong muscles Encourages good circulation

Schools of Yoga Hatha Yoga –Practiced in the west –Exert control over body and mind Raja Yoga –Depicted as meditative states Karma Yoga –Based on being quiet Bhakti Yoga –Known for devotion and spirituality Jnana Yoga –Practiced in groups and looks at the analytical approach to life Mantra Yoga –Raise consciousness by chanting, aloud or to oneself

Asanas The steady poses or exercises of yoga

Yoga Asanas Aim of proper exercise is to improve flexibility and strength Each posture is performed slowly in fluid movements No quick, jerky moves

Proper Breathing Concentrate on exhalation rather than inhalation Cleanse lungs of stale air and eliminate toxins from the body Focuses on nasal breathing techniques

Breathing Techniques Very important to yoga Focus on how lungs work Abdominal breathing Sitting properly Full Yogic breathing Single nostril breathing Alternate nostril breathing

Yoga - What You Need Mat Towel Open spaced without furniture Room comfortably heated Free from disturbances Remove jewelry, glasses, etc. Comfortable clothes, no shoes/socks

Prayer Pose Arch Back Bend over Leg back Push up Lower chest to the floor Arch your chest Inverted V Lunge forward Forehead to knees Stretch back Return to start Repeat with other side

Salutation to the Sun Prayer Pose

Salutation to the Sun Arch Back

Salutation to the Sun Forward Bend

Salutation to the Sun Leg Back Lunge

Salutation to the Sun Push Up

Salutation to the Sun Lower chest to floor

Salutation to the Sun Arch your chest Cobra

Salutation to the Sun Inverted V Downward Dog

Salutation to the Sun Lunge forward

Salutation to the Sun Bend forward Forehead to knees

Salutation to the Sun –Stretch back

Salutation to the Sun Return to start with the Prayer Pose Then go to Mountain Pose

Common Yoga Asanas Child Benefits –Rejuvenates the body –Completely refreshes back and spine –Massages inner organs –Promotes a sense of security and nurturing

Common Yoga Asanas Proud Warrior Benefits –Improves flexibility –Strengthens feet, ankles, knees, and legs –Elongates spine –Opens the hip area –Increases endurance and stamina

Downward Dog Benefits –Aligns the spinal column –Releases tension in the shoulders –Stretches and lengthens the hamstrings –Lengthens and increases flexibility in the Achilles tendons

The Cat Visualize a cat - arching and stretching its back Benefits are for the back and abdominal muscles

Kneeling Lunge Benefits –Relieves lower back pain and sciatica –Strengthens thighs and legs –Relieves anxiety and tension –Increases energy and mental clarity

Cobra Benefits –Tones the back and buttocks –Expands the rib cage, chest and abdomen –Firms the throat –Replenishes the lower back and pelvis with a fresh supply of blood and increases circulation

The Tree Benefits –Improves the posture and elongages the spine –Strengthens the knees and ankles –Helps with balance and centering

The Boat Benefits –Strengthens the arms and back muscles –Brings a fresh supply of blood to the lower organs –Rejuvenates the body

The Plank Benefits –Improves balance –Strengthens the arms, back, and legs –Increases stamina –Helps with concentration

The Fish Benefits –Opens the chest, alleviates respiratory problems –Compensates for forward-bending activities –Corrects rounded shoulders –Relieves stress and regulates moods

The Plow Strengthens nervous system Improves circulation Releases tension from shoulders Decreases insomnia Breath rhythmically Do not twist head or neck

The Bridge Helps release tension Strengthens neck and spine Increases lung capacity

The Camel Opens chest and releases shoulders Stretch in thighs, abdomen and rib muscles Helps people with sciatica - the inflamed nerve that runs from hip down back of leg

The Crow Stretches arms, wrists, shoulders, increasing flexibility Strengthens arms, wrists, and shoulders Increases breathing capacity Develops mental focus and concentration Improves awareness and mental poise Promotes inner balance

The End