St. Vincent College of Science and Technology PE1 Midterm PDF

COLLEGE OF SCIENCE AND TECHNOLOGY Cagamutan Norte, Leganes, Iloilo - 5003 Tel. # (033) 396-2291 ; Fax : (033) 5248081 Email Address : [email protected]...

COLLEGE OF SCIENCE AND TECHNOLOGY Cagamutan Norte, Leganes, Iloilo - 5003 Tel. # (033) 396-2291 ; Fax : (033) 5248081 Email Address : [email protected] COO – FORM 12 SUBJECT TITLE: PHYSICAL FITNESS AND RECREATIONAL ACTIVITIES INSTRUCTOR: MA. IVY B. QUINDIPAN, LPT. SUBJECT CODE: PE1 MIDTERM MODULE TOPIC 1: INTRODUCTION TO YOGA LEARNING OBJECTIVES: At the end of this topic, the students are expected to: 1. Discuss the history and origin of Yoga 2. Identify what Yoga is 3. Understand the benefits they could gain in participating to different Yoga exercises 4. Identify the different branches and types of Yoga NOTES: Introduction Yoga is essentially a spiritual discipline based on an extremely subtle science, which focuses on bringing harmony between mind and body. It is an art and science of healthy living. The word ‘Yoga’ is derived from the Sanskrit root ‘Yuj’, meaning ‘to join’ or ‘to yoke’ or ‘to unite’. As per Yogic scriptures the practice of Yoga leads to the union of individual consciousness with that of the Universal Consciousness, indicating a perfect harmony between the mind and body, Man & Nature. According to modern scientists, everything in the universe is just a manifestation of the same quantum firmament. One who experiences this oneness of existence is said to be in yoga, and is termed as a yogi, having attained to a state of freedom referred to as mukti, nirvana or moksha. Thus the aim of Yoga is Self- realization, to overcome all kinds of sufferings leading to 'the state of liberation' (Moksha) or ‘freedom’ (Kaivalya). Living with freedom in all walks of life, health and harmony shall be the main objectives of Yoga practice. "Yoga” also refers to an inner science comprising of a variety of methods through which human beings can realize this union and achieve mastery over their destiny. Yoga, being widely considered as an ‘immortal cultural outcome’ of Indus Saraswati Valley civilization – dating back to 2700 B.C., has proved itself catering to both material and spiritual upliftment of humanity. Basic humane values are the very identity of Yoga Sadhana. 1.1. Yoga Definition What is Yoga?  Yoga is an ancient practice that involves physical poses, concentration, and deep breathing.  A regular yoga practice can promote Trusted Source endurance, strength, calmness, flexibility, and well-being.   Yoga is now a popular form of exercise around the world. According to a 2017 national survey Trusted Source, one in seven adults in the United States practiced yoga in the past 12 months.  The overall philosophy of yoga is about connecting the mind, body, and spirit. 1.2. Brief History and origin A Brief History and Development of Yoga: The practice of Yoga is believed to have started with the very dawn of civilization. The science of yoga has its origin thousands of years ago, long before the first religions or belief systems were born. In the yogic lore, Shiva is seen as the first yogi or Adiyogi, and the first Guru or Adi Guru. Several Thousand years ago, on the banks of the lake Kantisarovar in the Himalayas, Adiyogi poured his profound knowledge into the legendary Saptarishis or "seven sages”. The sages carried this powerful yogic science to different parts of the world, including Asia, the Middle East, Northern Africa and South America. Interestingly, modern scholars have noted and marvelled at the close parallels found between ancient cultures across the globe. However, it was in India that the yogic system found its fullest expression. Agastya, the Saptarishi who travelled across the Indian subcontinent, crafted this culture around a core yogic way of life. A number of seals and fossil remains of Indus Saraswati valley civilization with Yotic motives and figures performing yoga indicate the presence of Yoga in India. In addition, there was a primordial or pure Yoga which has been manifested in mystical traditions of South Asia. This was the time when Yoga was being practised under the direct guidance of Guru and its spiritual value was given special importance. It was a part of Upasana and yoga sadhana was inbuilt in their rituals. Sun was given highest importance during the vedic period. The practice of ‘Surya namaskara’ may have been invented later due to this influence. Pranayama was a part of daily ritual and to offer the oblation. Though Yoga was being practiced in the pre-Vedic period, the great Sage Maharshi Patanjali systematized and codified the then existing practices of Yoga, its meaning and its related knowledge through his Yoga Sutras. After Patanjali, many Sages and Yoga Masters contributed greatly for the preservation and development of the field through their well-documented practices and literature. Historical evidences of the existence of Yoga were seen in the pre-Vedic period (2700 B.C.), and thereafter till Patanjali’s period. The main sources, from which we get the information about Yoga practices and the related literature during this period, are available in Vedas (4), Upanishads(108), Smritis, teachings of Buddhism, Jainism, Panini, Epics (2), Puranas (18) etc. Tentatively, the period between 500 BC - 800 A.D. is considered as the Classical period which is also considered as the most fertile and prominent period in the history and development of Yoga. During this period, commentaries of Vyasa on Yoga Sutras and Bhagawadgita etc. came into existence. This period can be mainly dedicated to two great religious teachers of India –Mahavir and Buddha.  The concept of five great vows – Pancha mahavrata- by Mahavir and Ashta Magga or eightfold path by Buddha - can be well considered as early nature of Yoga sadhana. We find its more explicit explanation in Bhagawadgita which has elaborately presented the concept of Gyan yoga, Bhakti yoga and Karma Yoga. These three types of yoga are still the highest example of human wisdom and and even today people find peace by following the methods as shown in Gita. Patanjali’s yoga sutra besides containing various aspects of yoga, is mainly identified with eight fold path of Yoga. The very important commentary on Yoga sutra by Vyasa was also written. During this very period the aspect of mind was given importance and it was clearly brought out through Yoga sadhana, Mind and body both can be brought under control to experience equanimity. The period between 800 A.D. - 1700 A.D. has been recognized as the Post Classical period wherein the teachings of great Acharyatrayas-Adi Shankracharya, Ramanujacharya, Madhavacharya-were prominent during this period. The teachings of Suradasa, Tulasidasa, Purandardasa, Mirabai were the great contributors during this period. The Natha Yogis of Hathayoga Tradition like Matsyendaranatha, Gorkshanatha, Cauranginatha, Swatmaram Suri, Gheranda, Shrinivasa Bhatt are some of the great personalities who popularized the Hatha Yoga practices during this period. The period between 1700 - 1900 A.D. is considered as Modern period in which the great Yogacharyas- Ramana Maharshi, Ramakrishna Paramhansa, Paramhansa Yogananda, Vivekananda etc. have contributed for the development of Raja Yoga. This was the period when Vedanta, Bhakti yoga, Nathayoga or Hatha-yoga flourished. The Shadanga- yoga of Gorakshashatakam, Chaturanga-yoga of Hathayogapradipika, Saptanga-yoga of Gheranda Samhita, were the main tenants of Hatha-yoga. Now in the contemporary times, everybody has conviction about yoga practices towards the preservation, maintenance and promotion of health. Yoga has spread all over the world by the teachings of great personalities like Swami Shivananda, Shri T.Krishnamacharya, Swami Kuvalayananda, Shri Yogendara, Swami Rama, Sri Aurobindo, Maharshi Mahesh Yogi, Acharya Rajanish, Pattabhijois, BKS. Iyengar, Swami Satyananda Sarasvati and the like. B.K.S. Iyengar was the founder of the style of yoga known as "Iyengar Yoga" and was considered one of the foremost yoga teachers in the world Clearing Misconceptions: For many, the practice of yoga is restricted to Hatha Yoga and Asanas (postures). However, among the Yoga Sutras, just three sutrasare dedicated to asanas. Fundamentally, hatha yoga is a preparatory process so that the body can sustain higher levels of energy. The process begins with the body, then the breath, the mind, and the inner self. Yoga is also commonly understood as a therapy or exercise system for health and fitness. While physical and mental health are natural consequences of yoga, the goal of yoga is more far-reaching. "Yoga is about harmonizing oneself with the universe. It is the technology of aligning individual geometry with the cosmic, to achieve the highest level of perception and harmony.” Yoga does not adhere to any particular religion, belief system or community; it has always been approached as a technology for inner wellbeing. Anyone who practices yoga with involvement can reap its benefits, irrespective of one’s faith, ethnicity or culture. Traditional Schools of Yoga :These different Philosophies, Traditions, lineages and Guru- shishya paramparas of Yoga lead to the emergence of different Traditional Schools of Yoga e.g. Jnana-yoga, Bhakti-yoga, Karma-yoga, Dhyana-yoga, Patanjala-yoga, Kundalini-yoga, Hatha-yoga, Mantra-yoga, Laya-yoga, Raja-yoga, Jain-yoga, Bouddha-yoga etc. Each school has its own principles and practices leading to ultimate aim and objectives of Yoga.  Yogic Practices for Health and Wellness: The widely practiced Yoga Sadhanas (Practices) are: Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana (Meditation), Samadhi /Samyama, Bandhas & Mudras, Shat-karmas, Yukta-ahara, Yukta karma, Mantra japa, etc. Yama's are restraints and Niyama's are observances. These are considered to be pre-requisites for the Yoga Sadhanas (Practices). Asanas, capable of bringing about stability of body and mind ‘ kuryat-tad-asanam-sthairyam...’ , consists in adopting various body (psycho-physical) patterns, giving ability to maintain a body position (a stable awareness of one’s structural existence) for a considerable length and period of time as well. Pranayama consists in developing awareness of one’s breathing followed by willful regulation of respiration as the functional or vital basis of one’s existence. It helps in developing awareness of one’s mind and helps to establish control over the mind. In the initial stages, this is done by developing awareness of the ‘flow of in-breath and out-breath’ (svasa-prasvasa) through nostrils, mouth and other body openings, its internal and external pathways and destinations. Later, this phenomena is modified, through regulated, controlled and monitored inhalation (svasa) leading to the awareness of the body space/s getting filled (puraka), the space/s remaining in a filled state (kumbhaka) and it’s getting emptied (rechaka) during regulated, controlled and monitored exhalation (prasvasa). Pratyhara indicates dissociation of one’s consciousness (withdrawal) from the sense organs which helps one to remain connected with the external objects. Dharana indicates broad based field of attention (inside the body and mind) which is usually understood as concentration. Dhyana (Meditation) is contemplation (focused attention inside the body and mind) and Samadhi – integration. Bandhas and Mudras are practices associated with pranayama. They are viewed as (the) higher Yogic practices mainly consisting on adopting certain body (psycho-physical) patterns along with (s well as) control over respiration. This further facilitates control over mind and paves way for higher yogic attainment. Shat-karmas are detoxification procedures, help to remove the toxins accumulated in the body and are clinical in nature. Yuktahara (Right Food and other inputs) advocates appropriate food and food habits for healthy living. However practice of Dhyana (Meditation) helping in self-realization leading to transcendence is considered as the essence of Yoga Sadhana (The Practice of Yoga). The Fundamentals of Yoga Sadhana: Yoga works on the level of one’s body, mind, emotion and energy. This has given rise to four broad classifications of Yoga: karma yoga, where we utilize the body; bhakti yoga, where we utilize the emotions; gyana yoga, where we utilize the mind and intellect; and kriya yoga, where we utilize the energy. Each system of Yoga we practice would fall within the gamut of one or more of these categories. Every individual is a unique combination of these four factors. "All the ancient commentaries on Yoga have stressed that it is essential to work under the direction of a Guru.” The reason being that only a Guru can mix the appropriate combination of the four fundamental paths, as is necessary for each seeker. Yoga Education: Traditionally, Yoga Education was imparted by knowledgeable, experienced, and wise persons in the families (comparable with the education imparted in convents in the west) and then by the Seers (Rishis/Munis/Acharyas) in Ashramas (compared with monasteries). Yoga Education, on the other hand, aims at taking care of the individual, the 'Being'. It is presumed that a good, balanced, integrated, truthful, clean, transparent person will be more useful to oneself, family, society, nation, nature and humanity at large. Yoga education is 'Being oriented'. Details of working with 'being oriented' aspect have been outlined in various living traditions and texts and the method contributing to this important field is known as 'Yoga'. Present days, Yoga Education is being imparted by many eminent Yoga Institutions, Yoga Colleges, Yoga Universities, Yoga Departments in the Universities, Naturopathy colleges and Private trusts & societies. Many Yoga Clinics, Yoga Therapy and Training Centers, Preventive Health Care Units of Yoga, Yoga Research Centers etc. have been established in Hospitals, Dispensaries, Medical Institutions and Therapeutically setups. Different social customs and rituals in India, the land of Yoga, reflect a love for ecological balance, tolerance towards other systems of thought and a compassionate outlook towards all creations. Yoga Sadhana of all hues and colours is considered panacea for a meaningful life and living. Its orientation to a comprehensive health, both individual and social, makes it a worthy practice for the people of all religions, races and nationalities. Conclusion: Now-a-days, millions and millions of people across the globe have benefitted by the practice of Yoga which has been preserved and promoted by the great eminent Yoga Masters from ancient time to this date. The practice of Yoga is blossoming, and growing more vibrant every day. 1.3. Branches of Yoga There are six branches of yoga. Each branch represents a different focus and set of characteristics. The six branches are: 1. Hatha yoga: This is the physical and mental branch that aims to prime the body and mind. 2. Raja yoga: This branch involves meditation and strict adherence to a series of disciplinary steps known as the eight limbs of yoga. 3. Karma yoga: This is a path of service that aims to create a future free from negativity and selfishness. 4. Bhakti yoga: This aims to establish the path of devotion, a positive way to channel emotions and cultivate acceptance and tolerance. 5. Jnana yoga: This branch of yoga is about wisdom, the path of the scholar, and developing the intellect through study. 6. Tantra yoga: This is the pathway of ritual, ceremony, or consummation of a relationship. 1.4. Chakras Yoga maintains that chakras are center points of energy, thoughts, feelings, and the physical body. According to yogic teachers, chakras determine how people experience reality through emotional reactions, desires or aversions, levels of confidence or fear, and even physical symptoms and effects. When energy becomes blocked in a chakra, it triggers physical, mental, or emotional imbalances that manifest in symptoms such as anxiety, lethargy, or poor digestion. Asanas are the many physical poses in Hatha yoga. People who practice yoga use asanas to free energy and stimulate an imbalanced chakra. There are seven major chakras, each with its own focus:  Sahasrara: The crown chakra, which is at the crown of the head, symbolizes spiritual connection.  Ajna: Located between the eyebrows, the third eye chakra has to do with intuition.  Vishuddha: The throat chakra corresponds to immunity and verbal communication.  Anahata: The heart chakra, which is in the center of the chest, influences professional and personal relationships. Any imbalances in this chakra will affect oxygen, hormones, tissue, and organ control.  Manipura: The solar plexus chakra is in the stomach area. It corresponds to self- confidence, wisdom, and self-discipline.  Svadhishthana: The sacral chakra, which is beneath the belly button, connects pleasure, well-being, and vitality.  Muladhara: The root chakra, which is at the base of the spine, connects the mind and body to the earth to keep a person grounded. It controls the sciatic nerves and the parasympathetic nervous system. 1.5. Types of Yoga Modern yoga focuses on exercise, strength, agility, and breathing. It can help Trusted Source boost physical and mental well-being. There are many styles of yoga. A person should choose a style based on their goals and fitness level. Types and styles of yoga include:  ASHTANGA YOGA This type of yoga practice uses ancient yoga teachings. However, it became popular during the 1970s. Ashtanga applies the same poses and sequences that rapidly link every movement to breath.  BIKRAM YOGA People practice Bikram yoga, also known as hot yoga, in artificially heated rooms at a temperature of nearly 105oF and 40% humidity. It consists of 26 poses and a sequence of two breathing exercises.  HATHA YOGA This is a generic term for any type of yoga that teaches physical poses. Hatha classes usually serve as a gentle introduction to the basic poses of yoga.  IYENGAR YOGA This type of yoga practice focuses on finding the correct alignment in each pose with the help of a range of props, such as blocks, blankets, straps, chairs, and bolsters.  KRIPALU YOGA This type teaches practitioners to know, accept, and learn from the body. A student of Kripalu yoga learns to find their own level of practice by looking inward. The classes usually begin with breathing exercises and gentle stretches, followed by a series of individual poses and final relaxation.  KUNDALINI YOGA Kundalini yoga is a system of meditation that aims to release pent-up energy. A Kundalini yoga class typically begins with chanting and ends with singing. In between, it features asana, pranayama, and meditation that aim to create a specific outcome.   POWER YOGA In the late 1980s, practitioners developed this active and athletic type of yoga based on the traditional Ashtanga system.  SIVANANDA This system uses a five point philosophy as its foundation. This philosophy maintains that proper breathing, relaxation, diet, exercise, and positive thinking work together to create a healthy yogic lifestyle. People practicing Sivananda use 12 basic asanas, which they precede with Sun Salutations and follow with Savasana.  VINIYOGA Viniyoga focuses on form over function, breath and adaptation, repetition and holding, and the art and science of sequencing.  YIN YOGA Yin yoga places its focus on holding passive poses for long periods of time. This style of yoga targets deep tissues, ligaments, joints, bones, and fascia.  PRENATAL YOGA Prenatal yoga uses poses that practitioners have created with pregnant people in mind. This yoga style can help people get back into shape after giving birth, and support health during pregnancy.  RESTORATIVE YOGA This is a relaxing method of yoga. A person spends a restorative yoga class in four or five simple poses, using props such as blankets and bolsters to sink into deep relaxation without exerting any effort when holding the pose. 1.6. Benefits of Yoga Studies show that yoga can help: 1. Reduce back pain: Weekly yoga classes relieve symptoms of low back pain about as well as intense, regular stretching sessions. 2. Strengthen bones: In one small study, yoga practitioners were shown to have increased bone density in their spine and hips, compared to people in a control group. 3. Improve balance: Male athletes in one study displayed better balance after 10 weeks of yoga classes than a control group of athletes who did not change their routines. 4. Stave off mental decline: In one study, participants who did a combination of yoga and meditation as opposed to a brain-training exercise performed much better on a test of visuospatial memory, a type of remembering that is important for balance, depth perception and the ability to recognize objects and navigate the world. 5. Reduce stress: A study of 72 women found that Iyengar yoga helped reduce mental distress and the related psychological and physical symptoms of stress. 6. Relieve depression: In a study of coal miners with chronic obstructive pulmonary disease, or C.O.P.D., yoga was shown to alleviate depression and anxiety. COPD - causes respiratory muscle weakness, which can make it hard to breathe. Because yoga may improve lung function, researchers wanted to know if it could improve inspiratory muscle performance. OTHER BENEFITS Yoga has many physical and mental benefits, which includes:  building muscle strength  enhancing flexibility  promoting better breathing.   supporting heart health  helping with treatment for addiction  reducing stress, anxiety, depression, and chronic pain  improving sleep  enhancing overall well-being and quality of life  Yoga may improve psychological symptoms and fatigue symptoms in menopausal individuals. Exercises: 1. What is yoga? 2. What are the different branches and types of yoga? 3. What benefits can we get in participating into different Yoga exercises? 4. How can Yoga develop our holistic health? TOPIC 2: FUNDAMENTALS OF YOGA LEARNING OBJECTIVES: At the end of this topic, the students are expected to: 1. Understand the effect of yoga the body 2. Identify how someone can participate in yoga 3. Discuss the facilities and equipment’s needed in yoga 4. Identify different basic yoga exercises NOTES: 2.1. How does yoga affect the body, and how can someone start practicing yoga? Yoga is a physical and spiritual practice originating in India. It is accessible to beginners, and most people can reap the health benefits of regularly practicing yoga. Yoga poses focus on developing a connection between the body and the breath. In addition to reducing stress levels, consistent yoga practice can improve a person’s flexibility, strength, and balance. Researchers have conducted many studies Trusted Source that focus on the health benefits of yoga exercises. Some potential health benefits include maintaining a moderate weight, quitting smoking, and improving menopause symptoms. Although some advanced yoga poses may look intimidating, many are suitable for beginners. Most people can start practicing yoga. 2.2. Possible and qualified Yoga Participants The likelihood of a person injuring themselves during yoga is rare if they are practicing with a qualified instructor. A good instructor will observe a person’s form and help them make appropriate adjustments. According to the National Center for Complementary and Integrative Health, people may want to speak with a doctor before trying yoga, especially if they:  have pre-existing knee, hip, and spine injuries  have high blood pressure  have balance issues  are 65 years or older  are pregnant Pregnant people may also need to modify certain yoga poses. They should speak with a doctor if they are not sure about starting or continuing their practice as their pregnancy progresses. 2.3. Yoga Facilities and Equipment’s Get Your Gear You don’t need anything to start a yoga practice, but here’s what you may want as you progress. No Sock, No Shoes, No Problem Yoga is generally practiced in bare feet on a mat. Socks are slippery, which is why wearing them is not recommended. If you really want to wear socks, look for sports socks that have rubber grips on the soles. Yoga Mats Most yoga studios and gyms offer mats, but many yoga students prefer to buy a mat, for hygiene and because mats differ in material, density and stickiness. You may find you develop a strong preference for a certain type of mat. Choose a mat that prevents you from slipping and sliding, as that will give you a stable base for transitioning from one pose to the next. Clean your mat regularly with antibacterial wipes. If you plan to rent mats at your studio or gym, it would be a good idea to carry around a small packet of antibacterial wipes to clean your rental mat. Clothes Comfortable clothing is recommended. Any workout clothes would generally work well for a yoga class. However, clothing that is too loose-fitting may get in the way if you progress into headstand and handstand poses. 2.4. Basic Yoga Exercise  FACE YOGA EXERCISES An easy introduction to yoga is through simple face yoga exercises. Forward Fold and Lion’s pose (Breath pose) are poses that increase blood flow to the face. This can make a person feel more awake. There is some evidence Trusted Source suggesting yoga may slow and reduce skin aging, but more research is necessary to understand if and how this happens. Forward Fold pose  Active Body, Creative Mind/Getty Images  Stand up straight.  Inhale and keep the arms close to the body.  Exhale and begin to bend forward.  Keep the chin tilted to the chest and look at the floor while bending.  Sink further down so that the torso settles towards the floor and the top of the head is facing the toes.  Hold this position for several breaths.  To get out of the pose, exhale and begin to lift the back and neck into a standing position. Modification: If a person cannot fully bend down, they can rest their hands on their thighs and perform a half fold. Lion pose (or breathe pose)  Active Body, Creative Mind/Getty Images  Kneel on the ground, keeping knees a small distance apart.  Cross the ankles and sit back on the top heel.  Place palms over the knees.  Take a deep breath in.  Choose a focal point.  Open the mouth and stretch the tongue to the chin.  Exhale with a “ha” sound.  Make sure the breath is coming from deep within the stomach.  Hold this position for several breaths.  Switch the crossing of ankles to repeat on the other side.  LEGS-UP EXERCISES Yoga poses that stretch the legs challenge a person’s balance and help improve core strength. Some poses suitable for beginners are Legs-Up-The-Wall pose and Boat pose. Legs-Up-The-Wall pose  Active Body, Creative Mind/Getty Images  From a seated position facing the wall, slowly roll onto the back.  Extend the arms by the sides, spreading fingers wide.  Stretch the legs toward the sky so that the heels skim the wall.  Close the eyes and stay in the pose for several minutes.  Modification: Keep the knees bent. This is a less intense option that is easier for people with lower back pain and tight hamstrings. Boat pose Active Body, Creative Mind/Getty Images  Sit on the mat, holding a yoga ball in front of the body.  Bring the knees toward the chest.  Inhale and tense the abdominal muscles.  Roll back onto the sacrum and begin to lift the arms while holding the ball.  Slowly lengthen and extend the legs to a 45-degree angle with the floor.  Hold this pose for 5–10 breaths.  Inhale and roll forward, bring the arms back down, and place the feet on the mat. Modification: If a person finds this pose too difficult, they can keep their feet on the floor. They can also place their hands on the floor behind their hips for additional stability.  YOGA BREATHING EXERCISES Not all yoga involves the entire body. Some yoga exercises focus solely on the connection between the body and breath, which can be a calming, mindful experience. A 2018 review found that Pranayama, or breath regulation, may improve respiratory function in healthy people. One yoga breathing exercise a person may want to practice is alternate nostril breathing. Alternate nostril breathing  Sit down in a comfortable position.  Place the left hand on the lap.  Tuck the right index and middle fingers in, and raise the right hand to the nose.  Close the eyes and use the right thumb to close the right nostril.  Inhale through the left nostril.  Press the third finger down on the left nostril.  Lift the thumb off the right nostril.  Exhale through the right nostril.  Inhale through the right nostril.  Close the right nostril with the thumb.  Lift the third finger off the left nostril.  Exhale through the left nostril — this is the end of one cycle.  Repeat up to 10 times. 2.5. Yoga Weight Management Can yoga help with weight management? Yoga is a form of physical activity, and regularly practicing yoga can help people meet the Centers for Disease Control and Prevention (CDC) Trusted Source recommendation of 150 minutes of exercise per week. This helps people live a healthy lifestyle and maintain a moderate weight. One recent study Trusted Source suggests yoga exercises are beneficial for weight loss. It examined 50 adults with obesity and assigned them to either Hatha (slower pace) or Vinyasa (faster pace) yoga practices. Although both groups of individuals lost weight after 6 months, the program also included a calorie- and fat-restricted diet, which likely contributed to the weight loss. The results of this study suggest that people who would like to practice yoga as part of a weight management program should choose the type and duration that suits them best. Exercises: 1. How can yoga help us in managing our weight? 2. Why is it important to us proper facilities and equipment’s in yoga? 3. What are the different Yoga exercises? 4. What are the effects of yoga to our body? TOPIC 3: YOGA EXERCISES LEARNING OBJECTIVES: At the end of this topic, the students are expected to: 1. Identify the different types of poses. 2. Identify the different yoga poses. 3. Understand yoga and meditation. NOTES: As a new yoga student, you might feel overwhelmed by the number of poses and their odd-sounding names. But yoga doesn't have to be complicated. If you got out of bed this morning and stretched your arms over your head, you already did a yoga pose. And remember that your yoga practice is a lifelong pursuit—giving you plenty of time to learn scores of postures. Many basic yoga postures feel very familiar because our bodies bend and fold naturally into poses. Mindfully and with conscious breaths, learn beginner yoga poses first. It's a good idea to keep things simple when you're just starting. The yoga poses for beginners that are outlined here are valuable enough to keep you occupied for a long time. Then, as you build your practice, you can take on more challenging poses. Keep in mind that you don't have to learn all 31 poses listed below. They are just options for you to choose from and can be learned at your desire and leisure without any pressure to perfect them. Keep reading for more on each pose. 3.1. Types of Poses Yoga has various pose types based on how you move your body to complete them. Here are the basic types of yoga poses.  Standing poses: Standing poses are often done first in a yoga class to "build heat" and warm you up. In vinyasa/flow style yoga, standing poses are strung together to form long sequences. In Hatha classes, you may do the standing poses individually with rest between each pose.  Balancing poses: Beginners' balances are an important way to build the core strength necessary for many of yoga's more advanced postures. Though balances may seem difficult at first, you will find that you can improve markedly with regular practice.  Backbends: As a beginner, you will generally begin with gentle spine flexion and extension, eventually moving to deeper bends. Since you rarely move like this in daily life, backbends are essential for spinal health and longevity.  Seated poses: Seated stretches, which often focus on stretching the hips and hamstrings, are usually done toward the end of a yoga class after the body is warm. Placing a folded blanket or a block under your seat is an excellent way to make yourself more comfortable in these postures.  Resting or supine poses: It's essential to get to know your resting poses, especially child's pose, which you are encouraged to do whenever you need a break during a yoga session. These resting poses continue the hip and hamstring work of the seated poses and provide gentle back-bending, twisting, and inversion. 3.2. 31 Yoga Poses 1. Downward Facing Dog (Adho Mukha Svanasana) Pose type: Standing  Downward Facing Dog goes hand in hand with yoga, but just because you've heard of this pose doesn't mean it's easy to do.  Beginners often lean too far forward in this posture, making it more like a plank. Instead, remember to keep your weight mostly in your legs and reach your hips high, with your heels stretching toward the floor (they do not need to touch the floor).  Bend your knees a little to facilitate the move if you have tight hamstrings. Keep feet parallel. 2. Mountain Pose (Tadasana) Pose type: Standing  Mountain pose may not be as famous as Downward Facing Dog, but it is equally important. This is an excellent time to talk about alignment, which is how your body parts are ideally arranged in each pose.  The alignment in Mountain pose draws a straight line from the crown of your head to your heels, with the shoulders and pelvis stacked along the line. Every person's body is different, so focus on rooting down with your feet and lengthening up with your spine.  A yoga teacher can talk you through this in class, reminding you to slide your shoulders down your back and keep weight on your heels. 3. Warrior I (Virabhadrasana I) Pose type: Standing  The critical thing to remember in Warrior I is that the hips face forward. Think of your hip points as headlights—they should be roughly parallel with the front of your mat. This may require you to take a wider stance. 4. Warrior II (Virabhadrasana II) Pose type: Standing  Unlike Warrior I, in Warrior II, the hips face the side of the mat. The hips and shoulders open to the side when moving from Warrior I to Warrior II.  You'll also rotate your back foot, angling your toes at about 45 degrees. In both Warrior poses, aim to keep your front knee stacked over the ankle. Your front toes face forward. 5. Extended Side Angle (Utthita Parvakonasana) Pose type: Standing  One modification of Extended Side Angle Pose is to bring your forearm to your thigh instead of placing your hand on the floor. It should rest lightly on your thigh and not bear much weight. This modification enables you to keep your shoulders open. You can also place your hand on a block.  If you reach toward the floor before you're ready, you may compromise the position of the torso, turning your chest toward the floor instead of toward the ceiling. 6. Triangle Pose (Utthita Trikonasana) Pose type: Standing  The Triangle can be modified like Extended Side Angle, using a yoga block for your bottom hand if you aren't comfortable reaching your arm to the floor. You can also rest your hand higher up on your leg—on your shin or thigh—but avoid putting it directly on your knee.  Don't hesitate to micro-bend both knees if the pose feels uncomfortable. This won't look or feel like a pronounced bend, but rather, just enough of a movement to unlock your knees and ease tension in your hamstrings.  Triangle offers many benefits: Strength (in the legs), flexibility (in the groin, hamstrings, and hips, as well as opening the chest and shoulders), and balance. 7. Standing Forward Bend (Uttanasana)  To do Standing Forward, Bend, exhale, and fold over your legs. If the hamstrings feel a little tight at first, bend the knees so that you can release your spine. Let the head hang heavy.  Keep the legs gently bent with feet hip-width apart for better stability (you can straighten the legs, but it is unnecessary). You can clasp opposite elbows with opposite hands while swaying gently from side to side. 8. Reverse Warrior (Viparita Virabhadrasana) Pose type: Standing  Reverse Warrior shares a similar stance to Warrior I and incorporates a slight heart- opening side bend or optional backbend.  To stay steady in the posture, it's essential to root into the sole of the front foot, anchor the outside edge of the back foot, and engage the glutes and hamstrings.  Focus your gaze up toward the palm as it reaches overhead. Keep your front knee tracking over your ankle as you sink deeper into the hips. 9. Garland Pose (Malasana) Pose type: Standing  Squatting isn't something familiar to most 21st-century humans. However, it's an excellent stretch for the muscles around the pelvis, making it what is often called a "hip opener" in yoga.  Perhaps surprisingly, it's also good for your feet, which are often neglected. If squatting is difficult for you, props can help: Try sitting on a block or rolling a towel or blanket under the heels. Keep pressing your heels down toward the floor. 10. Half Forward Bend (Ardha Uttanasana) Pose type: Standing  This flat-back forward bend (you may also hear it called "halfway lift") is most often done as part of the sun salutation sequence. As such, it's often rushed, but it's worth it to take the time to work on it independently. Figuring out when your back is flat is part of developing body awareness.  At first, it's helpful to glance in the mirror. You may find you need to let your hands come off the ground and onto your legs as high as is necessary to keep the back flat. Gently bend your knees as needed, too. 11. Pyramid Pose (Parsvottanasana) Pose type: Standing  Standing forward bends like Pyramid pose are an ideal time to break out your yoga blocks to make the pose more accessible. Place a block on either side of your front foot to "raise the floor" to a level your hands can comfortably reach. Your hamstrings will still enjoy a nice stretch, and they'll thank you for your consideration. 12. Raised Hands Pose (Urdhva Hastasana) Pose type: Standing  Built upon the foundation of Mountain pose, Urdhva Hastasana requires you to continue to root into the ground with your legs while reaching for the sky with your arms. The result is a full body stretch, a great way to usher in the physical part of your yoga session. 13. Low Lunge Pose type: Standing  The alignment of your lunge is super important. Try to make a right angle with your front leg so that your knee is directly over your ankle and your thigh is parallel to the floor. At the same time, keep your hips level and energize your back leg.  Many people don't go deep enough into the front leg and sag in the back leg. Glance in the mirror to make sure you're getting it right.  To modify, place your hands on blocks and/or lower your back leg to the mat (with a blanket or towel as needed for cushioning). 14. Tree Pose (Vrksasana) Pose type: Standing/Balancing  Tree pose is an excellent introduction to balancing postures. If you feel yourself beginning to topple, you can step out of it easily. Try not to create a counterbalance by jutting your hip to the side of your standing leg.  Focus your gaze on a spot on the floor, and try varying foot positions to see what works for you: Heel resting low on the ankle, on a block, or above or below the knee. 15. Downward Facing Dog Split Pose type: Standing/balancing  The introduction of appropriate balancing postures helps build core strength. In Down Dog Split, it's not about how high you can lift your leg. Instead, focus on rooting into the hands and keeping your weight distributed evenly in both hands. 16. Plank Pose Pose type: Balancing  It might seem strange to call plank a balancing pose since the risk of falling over is pretty minimal, but it gets to the heart of what this pose is about—core strength.  A strong core is essential for so many yoga poses, including standing balances and arm balances, and plank is an excellent way to work on your stability and stamina. Aim to keep your hips and spine in a neutral position. 17. Cat-Cow Stretch (Chakravakasana) Pose type: Backbend  It's the best of both worlds: spinal extension followed by spinal flexion. Moving back and forth awakens and warms the back, improves body awareness, and is a basic introduction to doing a vinyasa sequence by coordinating your movements to your breath.  Cat-Cow may be the most important pose you learn when starting yoga, especially if you have back pain. Even if you never make it to more than a few yoga classes, continue doing this stretch on your own. 18. Bridge Pose (Setu Bandha Sarvangasana) Pose type: Backbend  Bridge pose is a gentle way to explore spine extension, also known as a backbend. It's a good idea to start incorporating this type of movement because it improves the mobility of your spine and counters the effects of too much sitting.  If Bridge seems too intense, try a supported bridge with a block. Remember to root into the feet, which helps you use your leg muscles to support the pose. 19. Cobra Pose (Bhujangasana) Pose type: Backbend  In flow yoga, Cobra is done multiple times per class as part of the vinyasa sequence of poses. While a full cobra with straight arms offers a deeper backbend, you'll build more back strength by doing low Cobras in which you lift your chest without pressing into your hands.  Root into your feet, lengthen through the crown of the head, and broaden through the collarbones as you lift the sternum. It's also key to anchor your pelvis to the floor before you lift. 20. Knees, Chest, and Chin (Ashtanga Namaskara) Pose type: Backbend  Ashtanga Namaskara was once taught to all beginning yoga students as an alternative to and preparation for Chaturanga Dandasana. In recent years, it's fallen out of favor.  As a result, some students are rushed into chaturanga before they are ready. It belongs in the sun salutation series for beginners. Plus, it's an excellent warm-up for deeper backbends.  Take your time and enter the pose slowly from a plank position. Start by lowering your knees to the mat, with toes tucked under.  Then keep your elbows pressed toward your body as you lower your chest and chin to the floor. Shoulders should hover over your hands. 21. Staff Pose (Dandasana) Pose type: Seated  Staff pose is akin to a seated version of mountain pose (above) in that it offers alignment guidelines for various other seated poses. Engage the leg muscles and flex the feet.  Lift the chest and relax the shoulders. You can also allow a gentle bend in the knees, which can create ease for the shoulders to stack over the hips.  Modify by using a block or a folded blanket or two if you have trouble sitting straight with your butt flat on the floor. In a typical yoga practice, this pose leads to a forward bend. 22. Cobbler's Pose (Baddha Konasana) Pose type: Seated  Let gravity work on stretching your inner thighs in Cobbler's pose. If you find this position difficult, props can make a big difference. Sitting on a block, cushion, or blanket raises your hips so your knees can open more naturally.  If your knees are high, it takes a lot of effort to hold them up, and your legs need to be relaxed to enjoy the benefits of the stretch. The solution is to place a block (or something else supportive) under each knee to give them something to rest upon.  Since it’s unusual to sit this way in everyday life, this pose stretches neglected areas of the body, particularly the adductor groups of the groin. 23. Easy Pose (Sukhasana) Pose type: Seated  Sitting cross-legged doesn't have to be a difficult position. As with Cobbler's pose, the judicious use of props can transform an uncomfortable position into one of ease so you can begin to reverse the effects of too much chair sitting. 24. Half Lord of the Fishes Pose (Ardha Matsyendrasana) Pose type: Seated  Twists are an essential part of yoga. They help improve spinal mobility and can even get things moving along your digestive tract (yes, twists can relieve constipation).2  It's OK to extend your bottom leg in this pose if it's uncomfortable to have it bent behind you. You can also modify it by sitting on a blanket. Placing the bent leg inside the extended leg is great for easing shoulder, hip, and spine rotation. 25. Head to Knee Pose (Janu Sirsasana) Pose type: Seated  Forward bends can be tricky for anyone with tight hamstrings (i.e., many people). Janu Sirsasana is more accessible because you only stretch one leg at a time. You can also use a strap around the foot to help extend your reach. 26. Seated Forward Bend (Paschimottanasana) Pose type: Seated  There are many hamstrings stretches in beginning yoga for a good reason. The hamstrings tend to get short and tight in people who sit a lot, which can contribute to low back pain. Stretching them, as you do during the seated forward bend, is helpful.  This pose offers a stretch to the entire back of the body. Bend at your hips, not your waist, and keep your neck aligned with your spine. 27. Seated Wide Angle Straddle (Upavistha Konasana) Pose type: Seated  Opening your legs wide creates a slightly different stretch from Paschimottanasana. To do this stretch: o Separate your legs into a wide position. o Flex both feet and engage both the legs down strongly, coming into upavistha konasana. o Forward bend to the center, extending the spine on your inhales and deepening the pose on your exhales.  Though it may look like the mandate is to bring your chest to the floor, it's not about that. Instead, concentrate on keeping your back flat, rotating the pelvis forward  instead of crunching forward through your spine, and keeping your feet flexed. If you do all three of these things, it doesn't matter how far forward you lean. 28. Happy Baby Pose (Ananda Balasana) Pose type: Supine  Happy baby is a wonderful way to finish a yoga session. It's also an excellent example of the vital interplay between effort and ease in yoga.  You want to exert a little pressure on your feet to draw them toward your armpits, but not so much that your tailbone lifts off the floor. You don't want to go to the extreme but find the middle ground. 29. Supine Spinal Twist (Supta Matsyendrasana) Pose type: Supine  A passive twist is a classic way to end a yoga session, although there's no rule against doing this pose at the beginning of your practice. The position of the legs is up to you.  You can bend them both; you can straighten the top leg and hold onto your foot if you have the flexibility, or you can twist the legs around one another (as in Eagle pose) to stretch the outer hips. Keep knees in line with the waist. 30. Child's Pose (Balasana) Pose type: Resting  Child's pose is essential because it's the position you assume whenever you need a break during a yoga class. If you ever feel fatigued, you don't have to wait for the teacher to call for a break.  Just move into Child's pose and rejoin the class when you're ready. It provides a gentle stretch for the back, hips, thighs, and ankles, but does not challenge strength or balance.  Taking Child's pose is really up to your discretion, which happens to introduce one of yoga's best lessons: being attuned to the signals your body is giving and respecting them above any external directions. 31. Corpse Pose (Savasana) Pose type: Resting  Most yoga sessions end lying flat on your back in Corpse pose. It's a critical transition between the end of your yoga practice and the rest of your day. Bringing the body to stillness challenges the mind to maintain its calm. You may find this difficult at first, but it gets easier with practice. 3.3. Yoga and Meditation Before yoga was a popular physical exercise, it was, for thousands of years, mainly a meditation practice. Mindfulness with Yoga In a yoga class, as you learn to do yoga poses, you will be instructed to notice your breath and the way your body moves during the exercises. The is the foundation of a mind-body connection. A well-balanced series of yoga exercises gives you the opportunity to scan your entire body, noting how you feel as you move through the poses. You may begin to realize, for example, that one side of your body feels different than the other during a stretch, or that it’s easier to balance on your right leg, or that certain poses helps ease tension in your neck. This is how yoga turns physical exercises into tools to help students become more mindful and even learn to meditate. Stephen Cope, who teaches yoga and mindfulness at Kripalu Center for Yoga and Health in Massachusetts has written that learning to focus in this way can help us outside of yoga class, too. “As we train our attention, we’ll begin to notice our postures throughout the day, not just on the yoga mat,” Mr.Cope writes in his book “Yoga and the Quest for the True Self.” Learning to be aware of your posture at your desk or when you walk, for example, can be the first step to making improvements that will make you move more easily and feel better all the time. Related Guide How to Meditate Learning how to meditate is straightforward, and the benefits can come quickly. Here, we offer basic tips to get you started on a path toward greater acceptance and joy. The Breath Breathing techniques are an essential part of yoga — not only do they help you to stay focused while practicing yoga, they can also help reduce stress and relax the nervous system and calm the mind. Yoga breathing techniques also offer a “way into meditation,” says Elena Brower, a yoga and meditation teacher and the author of “Art of Attention.” Ms. Brower says that more people who have in recent years focused on the physical aspects of yoga are moving toward meditation, as they find “they have an increasing need to have time to reflect, release and recalibrate.” Here are a few types of breathing techniques that may be included in a yoga class:  Abdominal Breathing: Also called diaphragmatic or belly breathing, this is the most common breathing technique you’ll find in basic yoga. It helps foster healthy, efficient breathing in general. Try it: 1. Inflate your abdomen as you inhale. 2. Exhale, trying to empty your abdomen of as much air as you can.  Ujjayi or “victorious” breath: This type of deep breathing allows you to slow and smooth the flow of breath. It is often used in flow classes to help students regulate their breathing as they move through the poses. Try it: 1. Constrict the muscles in the back of your throat and breathe in and out with your mouth closed. 2. Some say this breathing technique sounds like Darth Vader; others say it sounds like the ocean. In any case, the sound should be audible to you only; your neighbor doesn’t necessarily need to hear it.   Interval or interrupted breathing: In this type of breathing, the students are instructed to pauses and hold the breath during the inhalation or exhalation, or both. It is a good way to begin to learn to control the breath, especially if you are looking to try more advance yoga breathing techniques. Try it: 1. Inhale fully. 2. Release one-third of the breath. 3. Pause. 4. Release another third of the breath. 5. Pause. 6. Exhale the rest of the breath. 7. Repeat. 8. If you like, you can then do a couple rounds of interrupted breathing during exhalation.  Alternate nostril breathing: This technique is said to be effective in balancing the nervous system and is a good idea to try before meditation Try it: 1. Hold one nostril closed and inhale through the open nostril. 2. Exhale through the open nostril. 3. Switch your hands and block the open nostril, releasing the closed nostril. 4. Inhale through the open nostril and exhale. 5. Repeat several times. ACTIVITY 1 This 20-Minute Power Yoga Workout Will Strengthen and Stretch From Head to Toe Here's what the workout includes: STEP 1: Child's Pose — 5 breaths (One breath means a complete breath in and out.) STEP 2: Downward Facing Dog — 5 to 6 breaths STEP 3: Rag Doll — 5 to 6 breaths STEP 4: Sun Salutation A — 3 reps STEP 5: High Plank — 10 to 15 seconds STEP 6: Chaturanga Push-Ups — 3 reps STEP 7: Upward Facing Dog — 1 full breath STEP 8: Weighted Squats — 1 minute STEP 9: Weighted Lunges With Biceps Curls — 12 reps each side STEP 10: Lawnmower Rows — 12 reps each side STEP 11: Oblique Twists — 16 reps STEP 12: Glute Bridges — 8 reps each side STEP 13: Chest Fly — 10 reps STEP 14: Weighted Crunch With Oblique Twist — 20 reps alternating sides STEP 15: Leg Lifts — 12 reps STEP 16: Figure Four — 30 seconds each side STEP 17: Reclined Spinal Twist — 30 seconds STEP 18: Savasana — 30 seconds to 2 minutes -END OF MIDTERM MODULE-