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An ancient art and science that brings health and well-being to your body, mind, and spirit

yoga

Yoga is accomplished through a practice of

movement, held postures, breathing exercises, and mental focus

Yoga is good for men, women, and children - it helps

one to relax, feel in touch with our inner being, gain energy, remain flexible both physically and mentally, and develop inner strength

The 2 main focuses of yoga are

asana - postures and exercises
pranayama - breathing techniques

The word yoga comes from

the Sanskrit word "yug" which means to yoke

There are a wide variety of asanas (over 200) each one with its own distinct form dictated by

stretching, counter stretching, and resistance

Major focus of the asanas

alignment of the muscular and skeletal structures

Adding a conscious breathing pattern to the asanas helps circulate energy and blood and brings balance to the

parasympathetic and sympathetic nervous system (which govern the function of just about every system in the body)

Another aim of yoga is to bring about a balanced flow of energy through the body's energy centers, known as

chakras - (there are 8 different chakras)

_____ during yoga is very important

Mental focus

They key is to hold your mind in the present time by

focusing on your breath; you can hear it, feel it, even visualize the breath

As you inhale, see ____ , or life energy, entering your body

prana

As you exhale, release _____, the used up energy, old thoughts and feelings, tensions, and discomforts

apana

About _____ of relaxation between postures allows the energy to circulate through the body and mind

20 seconds to 1 minute

Follow yoga with deep relaxation on your back for a minimum of

10 minutes

It is best to practice yoga barefoot on a

sticky or non-slip mat with a blanket or rug for extra padding

Eyes should have a

soft focus or be closed

Move slowly into each pose to

avoid injury and increase inner awareness

Discomfort is okay,

pain is not

To conclude a stretch

inhale and pause briefly, then exhale and relax the posture

legs crossed at the ankles, bottom on floor, straight spine, relax the shoulders and rest hands on knees

Easy pose

knees and tops of feet on floor, drop the chest to the knees and forehead on floor

child's pose

exhale and lift pelvis upward and pressing it back, hands and feet on floor - make a V with the body

Downward facing dog

on hands and knees arch back upwards as you exhale and tuck chin to chest

cat stretch

on hands and knees arch back towards the ground and bring head back as you inhale

cow stretch

palms of hands together with thumbs pressed into chest

prayer pose

Stand tall, feet close together. Place left or right foot on the opposite inner thigh - breathe deeply and bring the palms together at the heart center and raise arms straight overhead

tree pose

feet are at four feet apart, arms are raised straight out to the side at shoulder level and palms facing the floor

triangle pose

go to triangle pose - turn right foot out to the side - exhale and bend your right knee to a 90 degree angle - turn your head and face right hand. switch and do left side

warrior

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