Yoga 101 : An Interactive Journey

Yoga 101 : An Interactive Journey

Begin the Journey Yoga 101 : An Interactive Journey • In this presentation you will learn about the origins of this stress management technique. You will also have the opportunity to learn the benefits and basics of several beginner yoga poses that you can easily incorporate into your daily life. • There is a short quiz at the end, that can be used to track your progress. At anytime, click the house to return to the Main Menu

Yoga History of 1 2 Benefits 3 Click the Pictures to Learn More Postures & Poses

Postures & Poses (To be saved for last) Pick A Pose (click on figure)

History of Yoga What Exactly is Yoga? The word yoga means "union" in Sanskrit, the language of ancient India where yoga originated. We can think of the union occurring between mind, body and spirit. What is commonly referred to as "yoga" can be more accurately described by the Sanskrit word asana, which refers to the practice of physical postures or poses. Asana is only one of the eight "limbs" or types of yoga, the majority of which are more concerned with mental and spiritual well being than physical activity. Today, however, the words asana and yoga have become almost synonymous. More History

Historyof Yoga Yoga was developed and perfected over centuries in India, in fact, it has been practiced for over 5000 years. It’s one of the oldest forms of healing therapy, older than many forms of modern medicine. Continue On The Journey

Benefits of Yoga There are many benefits of practicing yoga, here are ten to name a few: • You'll feel more relaxed and learn to stay relaxed. • Your overall muscle tone improves as well as alignment. • You'll add vitality to your spine, improving all systems of the body, especially the glands and nerves. • Digestion improves; gas and bloating lessens. • Your lungs expand, increasing oxygen intake. More Benefits

Benefits of Yogacont… • You'll sleep better. • You'll be less tired during the day with higher energy. • Your immune system will strengthen. • You'll learn to set aside time for yourself. • You'll learn to trust yourself more. Continue On The Journey

Sukhasana - Sit/Easy Position • Easy Position Benefits • A starting position that helps focus awareness on breathing and the body • Helps strengthen lower back and open the groin and hips. Click the Yogi to execute the Easy Position  Click to Return to Postures & Poses

Sukhasana - Sit/Easy Position Instructions • Sit cross-legged with hands on knees. Focus on your breath. Keep your spine straight and push the sit bones down into the floor. Allow the knees to gently lower. • Take 5-10 slow, deep breaths. • On the next inhale, raise your arms over your head. • Exhale and bring your arms down slowly. • Repeat 5-7 times.  Click to Return to Postures & Poses

Tadasana-Mountain Mountain Benefits • Improves posture, balance and self-awareness. Click the Yogi to execute the Mountain Position  Click to Return to Postures & Poses

Tadasana-Mountain Instructions • Breathe. Hold the posture, but try not to tense up. Breathe • As you inhale, imagine the breath coming up through the floor, rising through your legs and torso and up into your head • Reverse the process on the exhale and watch your breath as it passes down from your head, through your chest and stomach, legs and feet • Hold for 5 to 10 breaths, relax and repeat  Click to Return to Postures & Poses

Uttanasana IIForward Bend or Extension - • Forward Bend Benefits • Stretches the legs and spine • Rests the heart and neck • Relaxes mind and body Click the Yogi to execute the Forward Bend Position  Click to Return to Postures & Poses

Uttanasana IIForward Bend or Extension - Instructions • Begin standing straight in Mountain pose or Tadasana • Either grasp your ankles or just leave your hands on the floor and breathe several times. • Repeat 3-5 times. On your last bend, hold the position for 5 or 10 breaths • Curl upward as if pulling yourself up one vertebrae at a time, stacking one on top of another, and leaving the head hanging down until last.  Click to Return to Postures & Poses

Triangle Benefits Stretches the spine Opens the torso Improves balance and concentration Trikonasana - the Triangle Click the Yogi to execute the Triangle Position  Click to Return to Postures & Poses

Trikonasana - the Triangle Instructions • Inhale and raise both arms so they're parallel with the floor. • Exhale, turn your head to the left and look down your left arm toward your outstretched fingers  Click to Return to Postures & Poses

Bhujangasana - The Cobra Click the Yogi to execute the Cobra Position • Cobra Benefits • Stretches the spine • Strengthens the back and arms • Opens the chest and heart  Click to Return to Postures & Poses

Bhujangasana - The Cobra Instructions • Inhaling, slowly raise your head and chest as high as it will go • Only go as far as you are comfortable. Your pelvis should always remain on the floor. Breathe several times and come down  Click to Return to Postures & Poses

Warrior II Benefits Strengthens legs and arms Improves balance and concentration Builds confidence Virabhadrasana II-Warrior I I Click the Yogi to execute the Warrior II Position  Click to Return to Postures & Poses

Virabhadrasana II - Warrior I I Instructions • Begin in mountain pose with feet together and hands at side • Raise your arms over head. Then slowly lower them until your left arm is pointing straight ahead and your right arm is pointing back • Concentrate on a spot in front of you and breathe • Take 4 or 5 deep breaths, lower your arms, bring your legs together. Reverse the position  Click to Return to Postures & Poses

Half Shoulder Stand Benefits Promotes proper thyroid function Strengthens abdomen Stretches upper back Improves blood circulation Induces relaxation Ardha Sarvangasana– Half Shoulder stand Click the Yogi to execute the Half Shoulder Stand Position  Click to Return to Postures & Poses

Ardha Sarvangasana– Half Shoulder stand Instructions • Lie on your back and lift your legs up into air. Place your hands on your lower back for support, resting your elbows and lower arms on the ground • Breathe deeply and hold for at the posture for at least 5-10 breaths, increasing the hold over time. • To come down, slowly lower your legs, keeping them very straight  Click to Return to Postures & Poses

Bridge Benefits Increases flexibility and suppleness Strengthens the lower back and abdominal muscles Opens the chest Sethu Bandhasa-The Bridge Click the Yogi to execute the Bridge Position  Click to Return to Postures & Poses

Sethu Bandhasa-The Bridge Instructions • To begin, gently raise and lower your tail. Then, slowly, raise the tailbone and continue lifting the spine, trying to move one vertebra at a time until your entire back is arched upward • Take five slow, deep breaths. • Come down slowly and repeat.  Click to Return to Postures & Poses

Corpse Benefits Relaxes and refreshes the body and mind, relieves stress and anxiety, quiets the mind Possibly the most important posture, the Corpse, also known as the Sponge, is as deceptively simple as Tadasana, the Mountain pose Savasana - The Corpse Click the Yogi to execute the Corpse Position  Click to Return to Postures & Poses

Savasana - The Corpse Instructions • Start with your feet, imagine the muscles and skin relaxing, letting go and slowly melting into the floor • Then simply breathe and relax • Stay in the pose for at least 5-10 minutes. Great!! You’ve done 9 challenging yoga poses. Let’s see what you remember.  Click to Return to Postures & Poses

Postures & Poses Forward Bend Pose (To be saved for last) Pick A Pose (click on figure)

Postures & Poses Triangle Pose (To be saved for last) Pick A Pose (click on figure)

Postures & Poses Warrior II Pose (To be saved for last) Pick A Pose (click on figure)

Postures & Poses Sit/Easy Pose (To be saved for last) Pick A Pose (click on figure)

Postures & Poses Half-Shoulder Stand Pose (To be saved for last) Pick A Pose (click on figure)

Postures & Poses Cobra Pose (To be saved for last) Pick A Pose (click on figure)

Postures & Poses Corpse Pose (To be saved for last) Pick A Pose (click on figure)

Postures & Poses Bridge Pose (To be saved for last) Pick A Pose (click on figure)

Postures & Poses Mountain Pose (To be saved for last) Pick A Pose (click on figure)

Postures & Poses Take The Challenge!!

Yoga Challenge Question 1 • This is the __________ pose. A. Cobra B. Corpse C. Bridge

Yes!! Correct, Yoga Master On to the next question 

 Sorry  Sensei says: “You chose unwisely” Please Try Again

Yes!! Correct, Yoga Master On to the next question 

Congratulations!!! You are awesome! You are now a yoga master. Take your new knowledge and inspire others

Yoga 101 : An Interactive Journey