Yoga

Intro

History of Yoga

Yoga has been practiced for nearly 8,000 years,

originating in India and China.

Yoga includes the idea that human consciousness

exists and exploring it brings people immense wisdom
and insight into the nature of reality.

Yoga is known to benefit health and overall body

function.

Yoga encourages small lifestyle changes for the better

of our self and bodies, 5 Yamas.

Now, in the 21stcentury, yoga is gaining popularity

and becoming mainstream in many places.

5 Yamas

Ahisma (Compassion)- Practice of non-violence, which

includes physical, mental and emotional violence. Ex. Being
hard on yourself and others

Satya (Truthfulness)- To live and speak the truth at all

times.

Asteya (Non-Stealing)- Not taking what is not freely given,

physically and socially. Ex. Not stealing or taking advantage
of a situation

Brahmacharya (Balancing)- Control over physical impulses

of excess. Ex. Bad habits, addictions.

Aparigraha (Awareness)- Understanding that possessions

will not last for ever but our true self will. Ex. Living a
healthier lifestyle

Benefits of Yoga

Aids in circulation

Tones organs

Breathing loads your blood with oxygen

Cleansing

Boosts self-esteem

Improves muscles tone, flexibility, strength and stamina

Lowers blood pressure and cholesterol

Reduces stress and tension

Stimulates immune system

Improve concentration

Things to Remember

Breathing Control

Conscious stretching (Ahimsa - no pain should be felt)

Balance or counter positions must treat body equally

by stretching each side of body equally

If it hurts- STOP!

The Poses

http://www.yogajournal.com/pose-finder/

http://
yoga.about.com/od/yogasequences/ss/sunsalutesteps.htm#step1

https://www.youtube.com/watch?v=uMV4Nq6jpu0 (sun
salutation)

Get

with a partner!!

Double Sandwich
1. Sit opposite your partner with the soles of
Your feet touching.
2. Slowly bend forward at the hips, reach for
one another's hands and if possible grab on.
3. Lean slightly forward as far as you feel
comfortable.
4. DO NOT pull or jerk your partner!
5. Try this 3 times resting in between, try to
gain a little each time
Note: If unable to reach hands use a skipping rope to gap the
bridge

Starfish on a Rock
1. Partner 1will enter Childs
Pose (the bottom) arms can be to the
Side or in front.
2. Partner 2 will kneel down facing
the opposite way
3. Partner 2 slowly begin to bend
Backwards ending in a full lying
position.
4. Switch partner roles
Note- if uncomfortable this pose is optional, but trust me it
feels AMAZING!

Double Boat
1. Sit opposite you partner about 3 feet.
2. Grab hands on the outside of you legs
3. Raise both legs slightly bent and place
the soles of your feet together
4. Once balanced try to straighten legs
as much as possible.
5. The less flexible partner is ALWAYS in
charge! It should not hurt or be uncomfortable.
Note- if unable to straighten legs keep a slight knee bend.

Create a Pose
Get

into groups of about 4-5

Now

that we have seen a few poses try

making your OWN!

Each

group will create and name two poses

One

of these poses NEEDS to be a partner or

group pose

You

will have 5 minutes

Now

each group must demonstrate and teach

their newly created poses to the class