5/5/2015m.duke 2 yoga means union. union of what?

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• Yoga means Union. • Union of what?

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Chapter One

• Each individual muscle is capable of contracting,

• Energy flows equally

Differences

YOGA

• Stretching• ROM

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Stretching

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You cannot come to inner balance if your mind wanders.

Hold pose as long as your breath is even

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What happens to our body when we stop exercising?

Chapter 1

• What are the benefits of Yoga

Preparing for your Workout

1. Listen to your body2. Know your limits3. Take your time4. Maintain a positive mental attitude5. Know your range of motion and flexibility

YogaFit’s Seven Principles of Alignment

Special Considerations

1. Sciatica –2. Hypertension3. Glaucoma or other eye problems4. Sinus or ear infections5. Knee problems6. Wrist problems7. Shoulder Injuries8. Pregnancy-9. Seniors

The YOGAFIT Essence

Breathing

Feeling and listening to your body

The YOGAFIT Essence

Letting go of expectations

Letting go of competition

The YOGAFIT Essence

Letting go of judgment

Staying in the present moment

YogaFit Breathing

• Breathing through the nose. Breathing through your nose demands greater concentration.

• Making the breath barely audible, just loud enough for you alone to hear.

YogaFit Breathing

• Is a technique that uses longer exhalations to move you gently into a deeper stretch.

• Slow-paced technique to induce a state of deep relaxation. Matching the length and depth of the inhale to the exhale.

YogaFit Breathing

• Thumb in one nostril and ring finger in the other nostril. Inhale to the right

Close, exhalein the otherNostril, inhale asWell, close it,Exhale in the Other nostril

• Close your left nostril by gently pressing your ring finger against your nose, your inhaling only through the right nostril.

Definitions

1. ROM2. SUN SALUTATION3. ADDUCTION4. ABDUCTION5. GOING TO THE BEACH

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The Sun Salutation is a combination of poses done by moving smoothly from one pose to another pose while coordinating with .

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Feet, knees & Lower Leg Poses

What poses stretch your feet?

1. Natural Seat2. Toe Balance3. Squat4. Turtle Pose5. Reclining Turtle Pose6. Calf Stretch7. Any others?

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What Poses are beneficial for those with Rounded Shoulders?

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Resting Poses

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Your Definition of Meditation?Concentrating in one thing

Relaxation Techniques• Mantra• Progressive Muscle Relaxation• Breathing Techniques• Visual Imagery• Meditation

What Poses should you Know?• Raised Slant (Plank )• Cobra I & II• Table Top• Side Plank• Spinal Balance – Cat Balance• Sun Pose• Warrior (Warrior II)• Warrior II• Warrior III• Camel• Pelvic Lift (Bridge)• Seated Spinal Twist• Extended Child Pose I & II• Runner (Kneeling Lunge)• Butterfly• Knees to chest

• Triangle• Side Warrior (Side Angle)• Balance Chair• Twisting Chair• Half Moon• Tree• Dancer• Mountain (Downward –Facing

Dog)• Airplane• Seated Forward Bend• Cat Roll & Cat Lift (Cat & Cow)• Standing Spinal Twist• Supine Spinal Twist• Shoulder stand• Fish

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