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Yoga Study Guide

YOGA: 

Yoga originated in India over 5,000 years ago. It is an ancient science that has been  passed down through many centuries from teacher to student.  Yoga practice  focuses on uniting the body, mind, and spirit, to develop a state of total well-being.   The word  Yoga comes from the Sanskrit word meaning to yoke or unite. 

Hatha Yoga: The type of yoga which came out of a deep respect and interest in the  well being of the body, which was considered a sacred vessel for the soul.  Hatha  Yoga uses postures and breathing techniques to help bring the body into a state of  health and well being so that the more subtle spiritual elements of the mind may  freely emerge. Hatha Yoga refers to the physical branch of yoga and the term  includes all the styles of yoga.  Hatha yoga is the type of yoga studied in dance class. 

Types of Yoga: 

Ashtanga Yoga- is a dynamic form which includes intense connected series of yoga. 

Bhakti Yoga- promotes security with the now and promotes a desire to live a  rewarding unfolding life  which is enjoyed wholeheartedly. 

Hatha Yoga- emphasizes relaxation and reflection.  It comes from the two Sanscrit  words “ha”(sun-warm) and “tha”(moon-reflect). 

Karma Yoga- emphasizes selfless action and service to others. 

Kundalini Yoga- focuses on energy flow. 

Kripalu Yoga- is a specific school of yoga. 

Mantra Yoga- incorporates chanting into the postures.  Mantras are sounds and  tones of different vibrations. 

Raja Yoga- or “royal yoga” uses postures that hold attention and require  concentration./  It uses the knowledge of the mind and intellect to attain  enlightment.

Basic Yoga Terms: 

Asanas- Yoga positions. 

Vinyasa- A flow of yoga poses.  A steady flow of connected yoga postures linked  with breath work.  Example, sun salutation 

Prana- The energy produced through yoga breathing exercises, energy current. 

Chakras- Centers of radiating life force or energy that are located between the base  of the spinal column and crown of the head. There are seven chakras that store and  release life energy. 

Hatha Yoga- Many yoga styles spring from hatha.  It is the yoga of physical well being, designed to balance the body, mind, and spirit. 

Namaste- This salutation says “the divine in me honors the divine in you”. The  expression is used on meeting or parting and usually is accompanied by the gesture  of holding the palms together with slight bow. Pronounced NUM-ah-stay 

Salutation to the sun 

Purpose- the series of poses which comprise the sun salutation are executed  continuously. The Sun Salutation has a complete and total effect on the entire body.   All the plexus of the body are stimulated. Circulatory system is rejuvenated. The  pulmonary, nervous system, digestive organs and the large muscle groups are all  affected. It affects each section of the spine and all the other joints of the body. It is  used in Hatha Yoga as a warm up exercise and for enhancing the cardiovascular  system. 

Sun Salutation 

Step by Step  

1. Mountain Pose: palms together , prayer position 

2. Backbend: arms extended over head, arch back 

3. Forward knee bend: hands on ground beside feet legs straight or slightly  bent 

4. Lunge: one leg back(runner’s pose) 

5. Plank: Push up position, feet together, back straight 

6. Cobra: arms next to body, press up, arching back 

7. Downward facing dog: Lift hips into a upside down “V”. 

8. Lunge: step forward into lunge 

9. Forward Knee bend: feet together, hands next to feet legs straight or  slightly bent. 

10.Backbend: stretch up, arch back with arms extended overhead. 11.Mountain Pose: finish in prayer

Basic Yoga Pose 

Cat Pose- Purpose- Improves digestion and circulation. Helps manage hyper tension, limbers spinal column and relieves tension in the lower back and shoulder  area as it improves respiration and strengthens breathing muscles. This is an  excellent exercise for relieving tension that lodges in the shoulders, and upper back.  It improves breathing, and stimulates circulation. 

Child Pose- Purpose- Gently stretches the hips, thighs, and ankles. Calms the brain  and helps relieve stress and fatigue. Relieves back and neck pain. This pose must be  done with caution, if there is any previous injury to the neck or shoulders do not  attempt this pose. 

Downward Dog- Purpose- This pose relieves stiffness and tension in back,  shoulders and legs. Helps to eliminate fatigue and rejuvenates brain cells. Also  benefits digestion. 

Instructions- Start on all fours. INHALE Keep the palms on the floor then slowly lift  the buttock up keeping the arms straight and the back flat. The head should come to  be between the arms looking back at the legs. Breathe and hold the position as long  as is comfortable. Exhale, come back down to the all fours position. 

Upward Facing Dog- Purpose- This pose stretches the muscles in the middle of  your shoulders and the nape of the neck, but it also opens the chest and strengthens  the whole body. Upward Facing Dog aligns the spine and invigorates the kidneys  and nervous system. It stimulates circulation which helps reduce stress. Instructions- Start on all fours, knees together, hands under each shoulder. Keep  your arms straight and chin up. INHALE then EXHALE now thrust your chest  forward and lower your buttocks to the floor. Your thighs should come down to the  floor. Hips tilted up. Hold. Take several breaths. Look up and slightly back. Feel the  shoulder and neck muscles receive a profound stretch. Now take a deep breath and  return to your originally position. 

Side Angle Pose- Purpose- This pose works the muscles of the arms, legs, back and  torso.  

Instructions- Step your feet apart about four feet or as far as you can without  discomfort to the hips. Keep your feet parallel. Extend your arms out to the sides.  Turn to the left foot our to about a ninety degree angle and the right foot to a 45  degree angle. Keep the arms parallel. INHALE, bend the knee of the left leg. Exhale,  descend into the posture by bending the left knee and bringing it over the left ankle.  Place the left hand to the outside or the lateral side of the left foot. Extend the right  arm up. Look up towards the right hand. Hold the pose for a minute or so on each  side. 

Triangle Pose- Purpose- Increases flexibility, tones the nerves in the spine,  strengthens the hip joints, The main focus of the pose are the hamstrings which  receive a profound stretch. 

Instruction- Stand with your feet apart and arms to the side at shoulder level.  INHALE, EXHALE, bend forward and simultaneously twist your torso downward  towards the right leg. Grasp your right ankle with your left hand. Hold for several  breaths.  Then inhale and return to starting position. Repeat on the other side. 

The Tree Pose- Purpose- this pose increases sense of balance and brings flexibility  to the ankles and knees. 

Instruction- Stand erect. Lift your right foot up and fold your leg, placing the right  leg across your left thigh, find your balance by staring at some object which is  directly in front of you. Now INHALE and lift both arms up from your side and raise  them above your head. Press the palms of your hands together and bend your  elbows. Your ears and arms should line up. Hold for several breaths then lower your  hands and arms slowly. Do the same for the left leg. 

Physical Benefits of Yoga: 

- Increase in physical strength 

- Flexibility 

- Coordination 

- Develop greater mental clarity 

- Increase ability to focus 

- Improve concentration 

Yoga Poses- tones the internal organs of the body while toning muscles, keeping  muscular structure strong, and improving circulation. When you hold a pose, the  circulation of blood bathes a particular area of the body to rejuvenate glands and  cells, and calm nerves. 

Yoga Practice focuses strongly on the brain and the spinal cord, the two principle  centers of the nervous system, While some yoga poses are designed for energizing  the body, others are aimed specifically at calming and focusing the mind. Keeping  

the nerves calm and healthy is very important to maintaining a healthy mind and  body. The deep breathing methods and calming poses learned in yoga ease nervous  tension and help keep your brain and nervous system working well. At the same  time they help calm your emotions and redirect energy into constructive channels.  •    Do not eat for at least one hour before practice 

• Do not chew gum during practice 

• Keep feet bare to avoid slipping 

• Cooperate with your body. Never force yourself to where it hurts, but do  try each pose. 

• Be aware of every move you make moving slowly and carefully while you  go in and out of a pose. 

• Always end a session with relaxation.

Pilates Overview 

Pilates was created in the early 1900’s by Joseph Pilates (1880-967).  Pilates  combines the Eastern philosophies of exercise with the Western methods of  exercising.  It is often referred to as “Contrology”. Concentration and focus on the  muscles being exercised is crucial for effectiveness.  Pilates is concerned with  “quality over quantity”. Pilates works the “powerhouse” , which consists of the  abdominals, lower back, gluteal muscles, and hips.   

Benefits of Pilates 

🖉Improve strength, flexibility and balance.  

🖉Tone and build long, lean muscles without bulk.  

🖉Challenge deep abdominal muscles to support the core.  

🖉Engage the mind and enhance body awareness.  

🖉Condition efficient patterns of movement making the body less prone to  injury.  

🖉Reduce stress, relieve tension, boost energy through deep stretching.  🖉Restore postural alignment.  

🖉Create a stronger, more flexible spine.  

🖉Promote recovery from strain or injury.  

🖉Increase joint range of motion.  

🖉Improve circulation.  

🖉Heighten neuromuscular coordination.  

🖉Offer relief from back pain and joint stress.  

🖉Correct over-training of muscle groups which can lead to stress and injury.  🖉Enhance mobility, agility and stamina.  

     Improve the way your body looks and feels.

Yoga and Pilates Worksheet  

1.                  What country did Yoga originate in?

2.                  What word does Yoga come from, and what does it mean?

3.                  What is the purpose of the Sun Salutation?

4.                  Name 4 benefits of Yoga.

5.                  List 3 rules to Yoga practice.

6.                  This kind of yoga focuses on energy flow.

a.   Karma

b.  Hatha

c.   Mantra

d.  Kundalini

 7.                  This type of yoga emphasizes relaxation and reflection.  It comes form the  two Sanscrit words “ha” (sun-warm) and “tha” (moon-reflect).

a.   Bhkati

b.  Hatha

c.   Vinyasa

d.  Prana

 8.                  This type of yoga is a flow of connected yoga postures linked with breath work.

a.   Vinyasa

b.  Prana

c.   Hatha

d.  Asanas

9.                  What is Namaste?

10.              Describe the Sun Salutation.

Pilates 

11.              Who created Pilates?

12.              When was Pilates created and what is it often referred to as?

13.              What is the “powerhouse”?

14.  List 10 benefits of Pilates. 

15.  What is your favorite thing about yoga/pilates?