1. Yoga Instructor: Patricia Gibbs

2. Week One

3. Introduction to Yoga Yoga has been practiced for more than 5,000 years, and currently, close to 11 million Americans are enjoying its health benefits. Yoga can hardly be called a trend. Most Westernized yoga classes focus on learning physical poses, which are called asana’s. They also usually include some form of breathing technique and a meditation technique as well. Some yoga classes are designed purely for relaxation. But there are styles of yoga that teach you how to move your body in new ways. Choosing one of these styles offers the greatest health benefits by enabling you to develop your flexibility, strength, and balance (WebMD, 2013).

4. The Three Main Structures The whole system of Yoga is built on three main structures: exercise, breathing, and meditation. The exercises of Yoga are designed to put pressure on the glandular systems of the body, thereby increasing its efficiency and total health. The body is looked upon as the primary instrument that enables us to work and evolve in the world, and so a Yoga student treats it with great care and respect. (American Yoga Association, n.d.).

5. The Three Main Structures Breathing techniques are based on the concept that breath is the source of life in the body. The Yoga student gently increases breath control to improve the health and function of both body and mind. These two systems of exercise and breathing then prepare the body and mind for meditation, and the student finds an easy approach to a quiet mind that allows silence and healing from everyday stress. Regular daily practice of all three parts of this structure of Yoga produce a clear, bright mind and a strong, capable body (American Yoga Association, n.d.). A breathing video: https://www.youtube.com/watch?v=t7WFq17NxWA https://www.youtube.com/watch?v=t7WFq17NxWA

6. Week Two

7. Benefits of Yoga The potential health benefits of yoga include: Stress reduction. A number of studies have shown that yoga can help reduce stress and anxiety. It can also enhance your mood and overall sense of well-being. Improved fitness. Practicing yoga can lead to improved balance, flexibility, range of motion and strength. And this means you're less likely to injure yourself in other physical endeavors or in your daily activities. Management of chronic conditions. Yoga can help reduce risk factors for chronic diseases, such as heart disease and high blood pressure. Yoga might also help alleviate chronic conditions, such as depression, pain, anxiety and insomnia.

8. Here is a video that talks about the benefits of yoga. https://www.youtube.com/watch?v=CU3HuPNsyG4\ This is an inspirational video that I love! https://www.youtube.com/watch?v=qX9FSZJu448

9. How to Start Although you can learn yoga from books and videos, beginners usually find it helpful to learn with an instructor. Classes also offer camaraderie and friendship, which are also important to overall well-being. When you find a class that sounds interesting, talk with the instructor so that you know what to expect. Questions to ask include: What are the instructor's qualifications? Where did he or she train and how long has he or she been teaching? Does the instructor have experience working with students with your needs or health concerns? If you have a sore knee or an aching shoulder, can the instructor help you find poses that won't aggravate your condition? How demanding is the class? Is it suitable for beginners? Will it be easy enough to follow along if it's your first time? What can you expect from the class? Is it aimed at your needs, such as stress management or relaxation, or is it geared for people who want to reap other benefits?.(Mayoclinic, 2015).

10. How to Start Pick a Yoga Type A little research will be required on your part. Many yoga classes are out there, and you may be turned off if you pick one that does not suit your personality and state of physical fitness. For most beginners, a hatha or vinyasa class will be most appropriate, depending on whether you want a slow or fast-paced class. These are basic styles, and you can always try something fancier later. (Pizer, n.d.)

11. How to Start Find a Class Online resources will help you find a yoga class in your area. You can also check local alternative newspapers or wellness magazines for listings or search online for "yoga" and the name of your town. Pick a studio that is convenient to your home or work so getting to class will be easy. Make sure you start with a basic level class. Many gyms also offer yoga classes; this is a good place to start if you already belong to a gym. Finding a good teacher will help you stick with it. If you don't click with the first teacher you go to, keep trying until you find one you like. (Pizer, n.d.)

12. How to Start What to Bring On the first day, you will not need to bring much except yourself and some comfortable, breathable clothing. Read up on basic yoga equipment you will encounter. Most studios have yoga mats that can be rented. (Pizer, n.d.)

13. How to Start Learn What to Expect In a typical yoga class, the students place their mats facing the front of the room (often identifiable by a small altar or by the teacher's mat) in a loose grid. It's best not to line up your mat exactly with the one next to it because you and your neighbor will need some space in certain poses. The teacher may start class by leading the class in chanting “om”three times. Depending on the teacher, there may be a breathing exercises or short meditation at the start of class. This is followed by warm-up poses, more vigorous poses, then stretches and final relaxation. At any time, take child’s pose if you need some rest. Sometimes the teacher will go around to each student during final relaxation and give them a little massage. Most teachers end class with another round of oms. Know that you may be a little sore the day after your first class. (Pizer, n.d.)

14. How to Start What if I Have No Access to Yoga Classes? While many great yoga books and videos are available, there is no substitute from learning directly from a good teacher in a yoga class. That said, if you cannot get to a yoga class, I recommend starting with any beginner's video, as this will give you more visuals to follow than a book. (Pizer, n.d.)

15. How to Start Don'ts Don't... Have a big meal right before class. Try eating lightly a few hours before class starts. Drink water during class, but have some before and after. Wear shoes or socks during class. (Pizer, n.d.) Do’s Do... Review yoga etiquette so you feel very comfortable entering an unfamiliar situation. Tell the teacher it's your first class (you probably won't be the only one). Ask the teacher for help if you need it. Familiarize yourself with some beginners’ yoga poses before you take your first class. Go back in a few days for your next class! (Pizer, n.d.)

16. Week Three

17. What do I want to Achieve? Everyone's body is different, and yoga postures should be modified based on individual abilities. Selecting an instructor who is experienced and attentive to your needs is an important first step to a safe and effective yoga practice..(Mayoclinic, 2015). Regardless of which type of yoga you practice, you don't have to do every pose. If a pose is uncomfortable or you can't hold it as long as the instructor requests, don't do it. Good instructors will understand and encourage you to explore — but not exceed — your personal limits.(Mayoclinic, 2015).

18. What do I want to Achieve? Yoga can help you achieve many goals you have set for yourself. Some examples are: Increase flexibility Increase strength Improve posture Improve relaxation Decrease stress Improve health

19. I can do it!!! Yoga is not impossible and being healthy is not unattainable. Finding resources such as this one, in a community center, it can help you begin that journey of healing and wholeness many of us seek. We can all do it! You just have to change your mind, then everything else will follow. These sites will give you more information on yoga and many other complimentary and alternative practices: https://nccih.nih.gov/ http://www.mayoclinic.org/healthy-living/consumer-health/in-depth/alternative- medicine/art-20045267 http://www.webmd.com/balance/what-is-alternative-medicine

20. References American Yoga Association. (n.d.). General Yoga Information. Retrieved from http://americanyogaassociation.org/general.html Mayoclinic. (2015). Yoga: Fight stress and find serenity. Retrieved from http://www.mayoclinic.org/healthy-living/stress- management/in-depth/yoga/art- 20044733?pg=2 Pizer, A. (n.d.). How to Start Doing Yoga: 7 Tips for Beginners. Retrieved from http://yoga.about.com/od/beginningyoga/a/ho wtostart.htm WebMD. (2013). Health Benefits of Yoga. Retrieved from http://www.webmd.com/balance/guide/the-health- benefits-of-yoga WebMD. (2014). The Health Benefits of Yoga. Retrieved from http://www.webmd.com/balance/guide/the-health- benefits-of-yoga