Nallely Gomez

YOga for the win

BEFORE AFTER
Overview
Aren’t you tired of seeing our children get hurt? Aren’t you fed up with the mental stress that
this zombie apocalypse has brought into existence? We need to be able to protect
ourselves as well as our children so it’s about time we do something about it and give yoga a
try. This is WAR.

Yoga is an old discipline from India and is both spiritual and physical. It uses breathing techniques,
exercise, and meditation to reduce stress and anxiety and provides many other benefits that can
help defeat the zombies.

Goals
By meeting these goals, we can depend on our bodies to have the strength and full ability to
attack the zombies by having a clear focus on how to execute a plan, and by having an overall
improved athletic performance. This is essential since giving birth really puts a wear on our
bodies.
● Reduce stress and anxiety
● Increase flexibility
● Increase muscle strength
● Improve respiration
● Improve energy and vitality
● Improved metabolic rate
● Improve cardio and circulatory health
● Improve athletic performance
● Protection from injury

Process
Yoga includes the union of the organ systems in the body with the consciousness in the mind.
All that is needed to practice yoga is some time, a quiet space, and a non-slip matt.

BREATHING TECHNIQUES:

These breathing techniques help release all of the scary and negative thoughts that this zombie
apocalypse has brought into existence. Yogic breathing is what allows you to relax in order to take
action in this FIGHT against the zombies. Pranayama can help distribute oxygen throughout
your body. The primary goal is to inhale deeply and exhale slowly in a balanced manner. This will
relax your mind and make you stress-free. Inhale for four breaths and exhale for four breaths.

PARTS AFFECTED BY THE BODY:

 Musculoskeletal system Strength is essential in this fight. It will
improve overall strength which means you
can kick them and punch them really hard.
Since yoga is very breathing focus, this
causes blood to flow through the muscles
which allows for muscle growth.

Cardiovascular system While breathing deeply and slowly, the vagus

nerve is stimulated, which is a part of the
parasympathetic nervous system that
activates our stress responses and our fight-
or-flight responses. We must improve our
cardiovascular system in order to run, and
jump when needed to protect ourselves
from them.

Lungs The lung tissue stretches as we breathe

deeply. This improves lung capacity which
will improve lung function so that the lungs
work more efficiently. This is important
because as the zombies get agitated, we will
be at an advantage to kill them.

Hormonal changes Cortisol levels drop as we practice yoga.

Cortisol is the stress-producing hormone.
The zombies will be surprised when they
realize that they don’t cause us anymore
stress and we are ready to take them down.

Brain There is an increase in the degree of alpha

brain waves during meditative exercises.
Alpha waves are the electrical activity in the
brain associated with quiet thoughts and
restfulness. They are also involved in
feelings of calmness and alertness and
studies have shown that, following yoga
practice, performance in tasks involving
selective attention, hand-eye coordination
and quick reflexes improve.

POSES/ASANAS:There are four different types of yoga poses: standing poses, inversions,
backbends, and forward bends.
I have inserted charts that include a variety of standing poses, inversions, backbends, and
forward bends:
How to become a yoga instructor
As a parent, it is very important to teach our children how to protect themselves in case we
aren’t available to help them. They are also faster and more agile than us, so we must not let
this go unseen and unused at a time where we can use any help that we can get.

1. GAIN EXPERIENCE: Practice the poses yourself until you have improved in flexibility
and strength.
2. EXPLAIN HOW TO DO POSES: start with the simple ones and then slowly move into
the more complicated poses.
3. EXPLAIN BREATHING TECHNIQUES: Remember that for every breath you are going as
long as 4 breaths, and 4 breaths while you exhale.
 References
Health, Randox. “What Happens Inside Your Body During Yoga Practice.” Medium,
Medium, 7 Feb. 2017, https://medium.com/@RandoxHealth/what-happens-inside-your-body-
during-yoga-practice-6deee1019c4.
“Yoga Backbends Chart 18‘x28’ (45cm/70cm) Poster.” ECrater,
https://www.ecrater.com/p/30724617/yoga-backbends-chart-18x28-
45cm?gps=1&id=798776763097&gclid=CjwKCAjwq4fsBRBnEiwANTahcEbXT_gGLumvSQ
GA8jKblAizzOrVmBC9wY_PXhyWF9IP1RE5pMy8ahoCn-IQAvD_BwE.
“Yoga Inversions Chart 18‘x28’ (45cm/70cm) Canvas Print.” ECrater,
https://www.ecrater.com/p/30724655/yoga-inversions-chart-18x28-
45cm?gps=1&id=798776763097&gclid=CjwKCAjwq4fsBRBnEiwANTahcOoYhtb5felDVpDA
YtSFT5y9YaBaQxZsbatY4PRPeESWsLa96rAYXhoCMOEQAvD_BwE#image-zoom.
“Yoga Standing Poses Chart 18‘x28’ (45cm/70cm) Poster.” ECrater,
https://www.ecrater.com/p/30724632/yoga-standing-poses-chart-
18x28?gps=1&id=798776763097&gclid=CjwKCAjwq4fsBRBnEiwANTahcLIqBX4bKi-
JgM0haRCQ1CCnYOBGfZYcj_umdxDGyZHrYUQ2IyezfhoCfS8QAvD_BwE.

FOR WEBSITE:

1. The Benefits of Yoga's Standing Positions - Egypt Today

https://www.egypttoday.com › Article › The-Benefits-of-Yoga-s-Standing-P...

2. Why Inversions Are Good for Your Mind - Wanderlust

https://wanderlust.com › journal › why-inversions-are-good-for-your-mind

3. All About Backbends | Ekhart Yoga | Ekhart Yoga

https://www.ekhartyoga.com › articles › practice › all-about-backbends

4. Top 5 Benefits of Forward Folds | DOYOUYOGA

https://www.doyouyoga.com › top-5-benefits-of-forward-folds-90857

5. Yoga With Adriene - YouTube

https://www.youtube.com › user › yogawithadriene
6. https://www.youtube.com/watch?v=T8sgVyF4Ux4
7. https://www.youtube.com/watch?v=PpG9XBBJWGU
8. https://www.youtube.com/watch?v=ZQOmvUZs4b4
9. https://www.youtube.com/watch?v=Hsr3tKPEIAg&t=384s
10. https://www.pinterest.es/pin/410038741052716915/?lp=true
11.