Learning Objectives:

1. Understand the health benefits of yoga.

2. Know the importance of yoga to one’s health.
3. Perform basic yoga poses for beginners with
music.
What you need to know about yoga?
⮚ Yoga is a type of exercise in which you move your body into various positions
in order to become more fit or flexible, to improve your breathing, and to relax
your mind.
⮚ A Hindu system of philosophy aiming at the mystical union of the self with
the Supreme Being in a state of complete awareness and tranquillity through
certain physical and mental exercises.
⮚ Yoga is believed to lead to many health benefits both for the physical body and
for the mental well-being.
⮚ Flexibility is something you do not need to possess when joining a yoga class.
With practice, you will gain flexibility and this will be balanced with strength,
coordination, and enhanced cardiovascular health, as well as a sense of
physical confidence and over all well-being.
TERMS TO UNDERSTAND:
Ashtanga vinyasa yoga
⮚ A style of yoga as exercise; the style is energetic, synchronising breath with
movements.
Yogi
⮚ Male practitioner of yoga
Yogini
⮚ Female practitioner of yoga
Namaste
⮚ A respectful greeting said when giving a namaskar.
Namaskar
⮚ Is a greeting, often accompanied by a hand gesture in which the palms are
together, used in Indian and other Southeast Asian cultures.
The eight-limbed path of yoga:
⮚ Yama is the first of the 8 limbs and means “restraint.”
⮚ Niyama is the second limb of yoga, referring to self-restraints or personal ethics
⮚ Asana (physical postures) Asana means “seat” in Sanskrit and refers to the postures or poses that we
practice in Hatha Yoga. Asana is the third limb of the 8-limbed path of yoga as prescribed by Patanjali.
⮚ Pranayama is the fourth limb of the 8-limbed path of yoga and means life/energy retention or
expansion. Pranayama refers to control of the prana (breath), Pranayama is the foundation of any Hatha
also known as Asana yoga practice.
⮚ Pratyahara is the fifth limb of yoga and is the practice of withdrawing the senses from the outer world.
Through this withdrawal, yoga practitioners heighten their inner awareness.
⮚ Dharana, the sixth limb of yoga, is “holding,” or concentration, and refers to the ability to focus
exclusively on one object.
⮚ Dhyana or Dhyani is the seventh of the 8 limbs of yoga. It takes the practice of concentration on an
object, dharana, to the deeper level of meditation.
⮚ Samadhi is the final of the 8 limbs of yoga in which the person meditating merges with the object of
meditation. It has been defined as “Ultimate Bliss”, “putting together”, and “going towards sameness
(sama).”
What is the purpose of the eight-limbed path of yoga:

⮚ These eight-limb path of yoga basically act as guidelines on

how to live a meaningful and purposeful life. They serve as a
prescription for moral and ethical conduct and self-discipline;
they direct attention toward one's health; and they help us to
acknowledge the spiritual aspects of our nature.
SOURCE:
https://www.yogajournal.com/practice/the-eight-limbs
What should you keep in mind about yoga:
⮚ Before undertaking yoga practice, a qualified health practitioner,
physician, or yoga teacher should be consulted, especially if affected
with high blood pressure, heart disease, arthritis, back or neck injury,
or recent surgery. No one is excluded from yoga practice but some
might need extra care in doing certain yoga postures.

⮚ It is also advisable to practice yoga on an empty stomach. A very light

snack such as yogurt, a few nuts, or juice 30 minutes to an hour before
class should sustain your energy for the class.

⮚ You will need a pair of yoga leggings or shorts, and a shirt that is not
too loose.
Different major styles of yoga include:
Anusara
⮚ which is rigorous for body and mind
Ashtanga
⮚ based on ancient yoga teachings
Bikram
⮚ which is held in heated rooms with a specific sequence of postures
Hot yoga
⮚ Similar to Bikram but the postures are modified
HATHA
⮚ The popular and basic yoga
Iyengar
⮚ Uses yoga props
Restorative
⮚ Uses passive poses for relaxation
Vinyasa
⮚ Known for its fluid movement and intensive poses with music
Health benefits of yoga:
1. Improves flexibility and muscle joint mobility.
2. Strengthens, tones, and builds muscles.
3. Stretches, extends, and flexes the spine.
4. Increases bone mass.
5. Stimulates circulatory, digestive, nervous, and endocrine systems.
6. Improves coordination and corrects posture.
7. Relieves tightness of shoulders and back.
8. Encourages weight loss.
9. Improves balance, coordination, and sense of centeredness.
10.Relieves the symptoms of arthritis, arteriosclerosis, chronic fatigue,
diabetes, AIDS, asthma, and obesity.
11.Relaxes the mind and body while increasing body awareness.
12.Centers attention and sharpens concentration.
Basic Yoga Asanas for Beginners:
1.
Basic Yoga Asanas for Beginners:
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Basic Yoga Asanas for Beginners:
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Basic Yoga Asanas for Beginners:
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Basic Yoga Asanas for Beginners:
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Basic Yoga Asanas for Beginners:
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Basic Yoga Asanas for Beginners:
1.
REMINDERS:
1. How long should you hold a yoga pose for? There is no set amount of
time you need to hold a yoga pose. However, yoga poses are typically
held anywhere from 1 -2 breaths to upwards of 5 minutes depending
on the type and focus of the yoga practice.

2. Do not execute a yoga pose if it is too difficult for you to perform.

Choose only poses you think is easy to perform.
What to do? (Performance Task)

⮚ Perform basic yoga poses for beginners with music.

⮚ Perform at least 6 yoga poses.

⮚ DEADLINE: December 12, 2020 (Saturday) via google

classroom.