YOGA CLASS

YOLANDA ANDÚJAR CARRIÓN AND PATRICIA MARTINEZ

INTRODUCTION OF THE THEME

WHAT IS YOGA ?

Yoga is a practice that connects the body, breath and mind. This practice uses physical postures,

breathing exercises, and meditation to improve overall health. Yoga developed as a spiritual practice

thousands of years ago.Resonant breathing is when we breathe at a rate of five full breaths per minute

during yoga practice.

1- Breathe in and count to five .

2- Breathe out counting to five.

3- Follow this breathing pattern for a few minutes.

An interesting thing about yoga…

 1-Yoga means union.

2- Relaxing music it is so good for the exercises.

3-Yoga improves balance.

4-Yoga have more than five thousand years.

5- The Hamsa or Hand of Fatima and the Buddha relate it to Yoga as well as its
meanings.

Some benefits of yoga:

1. Helps you to keep calm and relax.

2. Improve your confidence in yourself.
3. Reduce your stress.
4. improve your concentration.
5. improve your flexibility.
6. Helps sleep better.

Warm up activities:

We are going to be individual, but in the game we are going to

be in pairs.

Materials:
 -Mats

-Screen

We put our hand on the

opposite ear and turn our
1st
head slightly while the other
arm remains stretched.

we turn our shoulders widely

2nd
in circles for 3 times.

We interlock our fingers and

3rd stretch our arms up while
keeping our necks stretched.

we lean on the ground with

one arm while we stretch
4th with the body to the same
side and the other arm we
stretch it in the same way
 we slowly stretch forward
5th and stay in that position for
a few seconds

we place the arm on the

opposite knee while slowly
6th
twisting the body in that
direction

(All these exercises with a good breathing technique like the one mentioned above).
( Every excercises takes 1-5 minutes).

Game or extra activity

The game is about getting in pairs and performing a series of yoga positions. The first couple
that succeeds wins, there are four different positions and we will go from easier to more
difficult.

1.

2.
3.

4.

Main section

(The exercises are going to be individual)

In the class exercises we alternate posture and breathing exercises in this way we
activate the concentration of these. (breathing exercises will not last more than 30
seconds- 2 min and posture exercises will last 5 min)all breaths are used in the exercises
after that or at least one of them.

1)Low or abdominal breathing. As the air enters the diaphragm lowers and the belly
swells. When expelling the air, the diaphragm rises and the belly deflates.

2)we do de posture of the dog and mix with the last breathing:
3)High or clavicular breathing. It is superficial and requires effort. When inhaled, the shoulders
rise and the abdomen contracts.

4)The next position is the “malasana” posture which helps us with flexibility with the legs
separated and crouched.

5)Sukha purva K. easy breathing. Fully empty your lungs and take a deep breath. Hold the air
for eight seconds by squeezing your chin. Raise your head and exhale deeply for eight seconds.

6) This position is one of the most relaxing on a muscular level and for our soul so that the body
feels a release. We lie face down with our arms stretched out and the upper part of our body
stretched up.

7)Bramari. Buzzing breath. It produces a vibration similar to when OM is pronounced and

helps to calm tension. Sitting, inhale deeply for seven seconds and exhale, opening the lips a
little so that a buzz is heard. Hold the exhalation for 14 seconds.

8)Our next posture tends to stretch our muscles and activate our concentration of both our
breathing and our mind. We pull one of the legs back while the other one we reflect forwards
 and the arms stretched resting on the floor.

9)Yoga full breath or deep breath. When the air enters, it is visualized how the lungs are filling
from top to bottom and when exhaling, the emptying is carried out in the opposite direction.
Only the ribs move and the air enters through the nose and leaves through the mouth.

10)This is one of the most famous positions in yoga, it is called Balasana and they say
that this position will be performed for 11 minutes, it restores all the sleep time. We bend
the knees in the legs and lie the upper part of the body on the thighs while the arms are
stretched backwards.

Cool Down.

The ideal will be to finish with this small meditation lesson with a
voiceover that relaxes our body and mind while we do one of the
breathing exercises that we learned and in a good posture for
eight minutes.

https://youtu.be/JH3WtGZEb_A