1. 22
Yoga

2. Key Questions
Do I have to twist myself into the shape of a pretzel to enjoy the benefits of yoga?
Is yoga the same thing as meditation?
What can I do to prepare myself for practicing yoga to get the most out of it?
Is yoga a New Age cult or a religion?
How many times a week should I do yoga, and for how long?

3. Objectives Explain the meaning, purpose, and benefits of yoga.
Differentiate between types of yoga.
Learn how to prepare for yoga practice.
Practice various yoga poses designed to promote well-being and relaxation.

4. Yoga
System of physical postures, breathing techniques, and meditation to promote bodily or mental control and well-being

5. FYI: Yoga in the Mainstream
In 2012, 20.4 million Americans practiced yoga, compared to 15.8 million in 2008
Majority (62.8%) fall within the age range of
Top reasons for practicing yoga
Flexibility (78.3%)
General conditioning (62.2%)
Stress relief (59.6%)
Improve overall health (58.5%)
Physical fitness (55.1%)
Sources: Yoga in America Study Retrieved April 1, 2014 from

6. Background
Mind-body intervention that originated in India nearly 5,000 years ago
Yoga theories and practices known as the yoga sutras include:
Yama, meaning restraint—refraining from violence, lying, stealing, casual sex, and hoarding
Niyama, meaning observance—purity, contentment, tolerance, study, and remembrance

7. Background
Mind-body intervention that originated in India nearly 5,000 years ago
Yoga theories and practices are known as the yoga sutras

8. Yoga Sutras Asana—physical exercises Pranayama—breathing techniques
Pratyahara—preparation for meditation, described as withdrawal of the mind from the senses
Dharana, concentration—being able to hold the mind on one object for a specified time

9. Yoga Sutras (cont’d.)
Dhyana, meditation—the ability to focus on one thing (or nothing) indefinitely
Samadhi, absorption—realization of the essential nature of the self
Yoga has no political or religious boundaries
Anyone can practice yoga, regardless of age, sex, or physical condition

10. Overview of Yoga Styles
Hatha yoga
Simple poses that flow from one to the other at a comfortable pace
Iyengar yoga
Classical style of yoga that is softer on the body and is well-suited for beginners and those who haven’t exercised in a while

11. Overview of Yoga Styles (cont’d.)
Ashtanga yoga (power yoga)
Preferred choice for athletes
Light on meditation but heavy on developing strength and stamina
Kundalini yoga
Incorporates mantras, meditations, visualizations, and guided relaxation

12. Overview of Yoga Styles (cont’d.)
Bikram yoga
Done in a hot room
Moves sequentially through 26 postures that are performed in a precise order
Kripalu yoga
Spontaneous, flowing, and meditation- orientated

13. Overview of Yoga Styles (cont’d.)
Sivananda yoga
Series of 12 poses
Includes sun salutation, breathing exercises, relaxation, and mantra chanting

14. Benefits of Yoga Used as a treatment for a range of health conditions
Practiced by healthy adults for health maintenance and disease prevention
Benefits include:
Reduced stress
Sound sleep
Reduced cortisol levels

15. Benefits of Yoga (cont’d.)
Improvement of many medical conditions
Allergy and asthma symptom relief
Lower blood pressure
Smoking cessation help
Lower heart rate
Spiritual growth
Sense of well-being

16. Benefits of Yoga (cont’d.)
Reduced anxiety and muscle tension
Increased strength and flexibility
Slowed aging process

17. Research Highlight: Effects of Yoga on Stress
Yoga can reduce stress in healthy adults
More research needed to identify yoga’s long- term effects and the underlying biological mechanisms
Source: “Effects of Yoga on Stress Management in Healthy Adults: A Systematic Review,” by C. Chong, M. Tsunaka, H. Tsang, E. Chan, and W. Cheung, Alternative Therapies, 17(1) (2011): 32–38.

18. Benefits of Yoga – Development and Growth
When individuals are in a given pose, they move in the direction of their physical limits of flexibility
Once they have found that limit, they ease back a little and then, with each exhalation, move through that limitation, slowly, gently, and easily
Process of moving through the limitations is translated into other areas of life

19. Yoga Alleviates the Symptoms of Many Conditions
TABLE 22.1 Yoga Alleviates the Symptoms of Many Conditions

20. Hatha Yoga
Especially effective for inducing a state of energized relaxation
Consists of regulating the mind and body through breathing exercises (pranayamas) and more than 200 balanced physical postures or poses (asanas)

21. Hatha Yoga – Postures Postures—Asanas
Increase blood flow to specific areas of the body and stimulate them with a squeezing action that massages internal organs
Yoga poses increase flexibility in the spine
Develop three primary facets of fitness
Power, flexibility, and balance
Goal of asana practice is to restore mind and body to its natural condition of well-being, alertness, and potentially peak performance

22. Hatha Yoga – Breathing and Meditation
Pranayama—Breathing
Bridge that connects the mind and body
Key to yoga breath is to avoid straining
Ujjayi breathing
Dhyana—Meditation
Focusing the mind, putting your attention directly on something in a passive and interested way

23. Putting It All Together
Yoga postures, controlled breathing, and mental focus work on all dimensions of the mind and body
Physically
Mentally
Emotionally
Spiritually
Behaviorally

24. How to Practice Yoga
Typical yoga session proceeds through a series of poses
Practitioner is mindful of what is happening in the body, entering and ending each pose slowly, breathing fully and deeply in and out through the nose, and enjoying the process

25. Taking Precautions before Starting Yoga
Yoga, overall, is generally considered safe
Check with your doctor if you have:
Joint problems
History of low back or neck pain
Balance problems
Uncontrolled high blood pressure
Certain eye conditions, including glaucoma
Severe osteoporosis
Pregnancy
Artificial joints

26. Tips for Enhancing Your Yoga Experience
Perform yoga on an empty stomach
Experience the benefits of yoga by practicing as little as one hour per week
When possible, practice at the same time every day
Go at your own pace

27. Tips for Enhancing Your Yoga Experience
Be patient with yourself
Enjoy the experience

28. Finding a Yoga Class Consider the following in selecting a yoga class
Instructor qualifications
Instructor experience working with students with your needs or health concerns
Suitability for beginners
Focus of the class
What you need to bring to class

29. Sample Poses
See Table 22.2 and Figure 22.1

30. Common Yoga Poses
TABLE 22.2 Common Yoga Poses

31. Common Yoga Poses
TABLE 22.2 Common Yoga Poses

32. Common Yoga Poses
TABLE 22.2 Common Yoga Poses

33. Salutation to the Sun FIGURE 22.1 Salutation to the Sun
Source: Yoga for Fitness and Wellness (2nd ed.), by R. Dykema (Belmont, CA: Wadsworth/Cengage Learning, 2012).

34. Conclusion
Yoga signifies union of the body, mind, emotions, and spirit into one harmonious and integrated whole

35. Lab 22.1: Yoga Practice
On two separate occasions, experiment with a variety of poses according to the instructions and pictures in the text
Reflect on your experiences
Include a brief review of what you poses you chose and a comparison of yoga to other techniques you have tried