~ Yoga Study Guide
What Is Yoga?
ü It is believed that Yoga originated in India more than 5,000 years ago.
ü The word Yoga means “union” or to bring together the mind and the body.
ü The practice of yoga brings together breathing (to soothe the nervous system), exercises (to massage the internal organs and to strengthen and lengthen the muscles), and meditation (to develop mental clarity).
ü Through a series of exercises called “asanas” or poses, we are able to quiet the mind by placing attention on the breath and on the movements of the body.
ü A “vinyasa” is a series of asanas linked together to form a series of movements.
ü “Namaste” is a word yogi’s share as a greeting and as a farewell gesture.
What Are The Benefits Of Yoga?
ü The journey into yoga is as unique as each individual.
ü It is important to work within your own unique ability and limitations – stop before pain!
ü Yoga has many benefits which include can ease body pains, tone and strengthen muscles, relieve and manage stress, increase stamina and energy, help with weight management, improve academic and athletic performance, and provide balance within the body and with the external environment.
What Are The Five Principles Of Yoga?
- Breath Awareness – Breath control techniques increase the capacity of the lungs, enabling you to breathe more fully. They help to strengthen the internal organs, improve mental control, and deepen your ability to relax. Yoga breathing involves breathing in and out through the nose.
- Exercise – Yoga postures are called “asanas.” The asanas help to stretch and tone the muscles and strengthen the bones and ligaments. Asanas also massage the internal organs, improve circulation, and improve and maintain the flexibility of the body.
- Meditation – Meditation techniques relax all of the body systems and release tension in the muscles. Exercise followed by relaxation dislodges blockages in the system and restores the body’s normal energy flow by relaxing the body and focusing the mind.
- Balanced Nutrition – A well-balanced, nourishing eating plan will boost the immune system, insure better health, clam the mind, and promote moderation. As a result, your body will become more resistant to illness and disease and you will feel a greater sense of general well-being and health.
- Positive Thinking – At the beginning of Yoga practice setting an intention helps to guide your experience (relaxation, balance, etc.) Yoga promotes positive thinking, a confident posture and patience.
What Is Nostril Breathing?
ü Simple yoga breathing involves breathing through the nose.
ü The nose filters out impurities and warms cold air before it enters the body. In addition, pathogens can enter the lungs through mouth breathing which increases ones susceptibility to illness.
ü The key to health and awareness is in becoming conscious of the action of breathing and controlling its flow.
When to Inhale…
Inhalation occurs when your chest opens, your limbs extend outward/upward, and your head is up.
When to Exhale…
Exhalation occurs when your chest contracts inward, your limbs move close to your body, your head is down, and your body curls into itself.
What Are The Benefits Of Different Yoga Postures?
ü Sun Salutation – Generates energy and creates heat in the body
ü Standing Poses – Create strength and develop correct posture
ü Balancing Poses – Teach harmony of effort and release, inner and outer awareness
ü Seated Poses – Calm the mind and rejuvenate the organs
ü Back Bends – Encourage us to be brave and openhearted
ü Inversions – Rejuvenate the entire body with improved circulation; avoid during menstruation.
ü Restorative Poses – Create a sense of relaxed awareness and teach us how to receive
ü Standing Poses – Improve flexibility, strength, and stamina
ü Forward Bends - Calm and nurture the body and mind
ü Breath Awareness and Deep Relaxation – Provides energy and renewal
How Can You Maximize Your Yoga Experience?
1. Try to join in as best you can, even if something seems strange or odd.
2. Be attentive and focused on what the instructor is saying and doing.
3. Don’t compare yourself to others.
4. Set reasonable personal goals and go at your own pace.
5. Listen to your body and be patient with yourself.
6. Practice barefoot and wearing loose, comfortable clothing.
7. Practice on an empty stomach whenever possible.
8. Don’t force yourself into the postures. Push yourself just to the “edge” of the discomfort, breathe into the muscles involved, and hold the position for a few breaths.
9. Follow your practice with deep relaxation for a few minutes or longer.
Drink plenty of water after class to flush out any toxins that have become loosened during your yoga practic
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