Mr. Countryman

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Yoga 101 An Interactive Journey

• Mr. Countryman
• CVES Physical Education
• (click picture to begin)

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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
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Benefits
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Click the Pictures to Learn More
Postures Poses
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Postures Poses
(To be saved for last)
Pick A Pose (click on figure)
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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
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History of Yoga

• Yoga was developed and perfected over centuries
  in India, in fact, it has been practiced for over
  5000 years. Its one of the oldest forms of
  healing therapy, older than many forms of modern
  medicine.

Continue On The Journey
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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
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Benefits of Yoga cont

• 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
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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
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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
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Tadasana - Mountain

• Mountain Benefits
• Improves posture, balance and self-awareness.

Click the Yogi to execute the Mountain Position
? Click to Return to Postures Poses
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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
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Uttanasana II Forward 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
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Uttanasana II Forward 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
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Trikonasana - the Triangle

• Triangle Benefits
• Stretches the spine
• Opens the torso
• Improves balance and concentration

Click the Yogi to execute the Triangle Position
? Click to Return to Postures Poses
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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
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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
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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
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Virabhadrasana II - Warrior I I

• Warrior II Benefits
• Strengthens legs and arms
• Improves balance and concentration
• Builds confidence

Click the Yogi to execute the Warrior II Position
? Click to Return to Postures Poses
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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
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Ardha Sarvangasana Half Shoulder stand

• Half Shoulder Stand Benefits
• Promotes proper thyroid function
• Strengthens abdomen
• Stretches upper back
• Improves blood circulation
• Induces relaxation

Click the Yogi to execute the Half Shoulder Stand
Position
? Click to Return to Postures Poses
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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
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Sethu Bandhasa - The Bridge
Click the Yogi to execute the Bridge Position

• Bridge Benefits
• Increases flexibility and suppleness
• Strengthens the lower back and abdominal muscles
• Opens the chest

? Click to Return to Postures Poses
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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
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Savasana - The Corpse
Click the Yogi to execute the Corpse Position

• 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

? Click to Return to Postures Poses
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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!! Youve done 9 challenging yoga poses.
Lets see what you remember.
? Click to Return to Postures Poses
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Postures Poses
Forward Bend Pose
(To be saved for last)
Pick A Pose (click on figure)
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Postures Poses
Triangle Pose
(To be saved for last)
Pick A Pose (click on figure)
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Postures Poses
Warrior II Pose
(To be saved for last)
Pick A Pose (click on figure)
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Postures Poses
Sit/Easy Pose
(To be saved for last)
Pick A Pose (click on figure)
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Postures Poses
Half-Shoulder Stand Pose
(To be saved for last)
Pick A Pose (click on figure)
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Postures Poses
Cobra Pose
(To be saved for last)
Pick A Pose (click on figure)
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Postures Poses
Corpse Pose
(To be saved for last)
Pick A Pose (click on figure)
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Postures Poses
Bridge Pose
(To be saved for last)
Pick A Pose (click on figure)
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Postures Poses
Mountain Pose
(To be saved for last)
Pick A Pose (click on figure)
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Postures Poses
Take The Challenge!!
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Yoga Challenge Question 1

• This is the __________ pose.

A. Cobra
B. Corpse
C. Bridge
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Yoga Challenge Question 1

• This is the __________ pose.

A. Cobra
B. Corpse
C. Bridge
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Yoga Challenge Question 1

• This is the __________ pose.

A. Cobra
B. Corpse
C. Bridge
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(No Transcript)
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Yes!!

• Correct, Yoga Master

On to the next question ?
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? Sorry ?

• Sensei says You chose unwisely

Please Try Again
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? Sorry ?
Sensei says You chose unwisely
Please Try Again
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? Sorry ?
Sensei says You chose unwisely
Please Try Again
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? Sorry ?
Sensei says You chose unwisely
Please Try Again
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? Sorry ?
Sensei says You chose unwisely
Please Try Again
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Yes!!
Correct, Yoga Master
On to the next question ?
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Yes!!
Correct, Yoga Master
On to the next question ?
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Yes!!
Correct, Yoga Master
On to the next question ?
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Congratulations!!!

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

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? Sorry ?
Sensei says You chose unwisely
Please Try Again
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Yoga Challenge Question 2

• Where did yoga originate from?

A. India
B. United States
C. Australia
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Yoga Challenge Question 3

• Which is the Warrior II pose?

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Yoga Challenge Question 4

• Which is NOT a benefit of yoga?

A. Better posture
B. Improved sleep
C. Financial success
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Yoga Challenge Question 5

• This interactive slideshow is _________.

A. Awesome
B. Super Awesome
C. Super Totally Awesome