YOGA ACTIVITY CARD

Before you begin to relax yourmind and body, make sure you suitup properly by wearingcomfortable clothing that won't getin the way of your stretching. T-shirts, shorts, sweats, and tanktops are all great to wear for yogabecause their fabric is movable andbreaths easily. Jeans are definitelyout!

Gear UpYou'll need to wear comfortableclothing that won't get in the wayof your stretching. T-shirts, shorts,sweats, and tank tops are all greatto wear for yoga because theirfabric is movable and breathseasily. Jeans are definitely out!

Bare feet are ideal when youpractice yoga, both for the tractionthey give you for standing poses, aswell as the workout your feet willget!

One of the most important thingsyou will need is a yoga or exercisemat to use during seated or floorpostures. Don't worry if you don'thave a special mat, use a firmpillow or folded up blanket—theywork just as well.

Upper & LowerLegs

Heart & Lungs

Arms

Wrist &Forearms

Shoulders &Neck

Chest & Back

Parts ofthe BodyWorked

Lifetime Fitness Individual Physical Activity

Play it SafeIt's important to make sure yourmuscles are warmed up before youbegin your yoga routine. Neverforce your body into a posture or try to go beyond yourlimits—you could strain your muscles. Using thecorrect form is also key to getting the most out of youryoga experience, so get into a class that's right for you(whether you're a beginner or an expert). And, don't beafraid to ask your teacher for help! Learning thecorrect way to do each pose is important for overallmind and body development.

Feelin' stiff or sore? If you are, you've overdone it! Ifyou're just getting into yoga, it's important to start offslowly. Since yoga is not a competitive sport, yourprogress may be slow, but with time your body willbecome more flexible and you'll be able to achievemore difficult poses.

Interested in giving yoga a try, but not sure where tofind classes in your area? It's important to find a classthat you feel comfortable in, and has an experiencedteacher. Try asking friends and family members if theyknow of a good place, or check out your local YMCA,county recreation centers, and fitness clubs—theysometimes have classes for all ages and skill levels.Also, don't forget about your local library—there youcan find more information on yoga itself, as well asmagazines or books that may have a listing of classesin your area.

Abs

Hips & Butt

Knees &Ankles

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The Bell Game

What You'll Need:

How to Play:

This game is a great way to work on concentration andbody control. So, grab a group of friends (and familymembers too) and see if you can keep the bell fromringing!

How to PlayDid you know that yoga has been around for morethan 5,000 years? Today, you see lots of super starsand athletes practicing yoga, but it's a great activity foranyone! No matter what other activities you participatein, yoga can strengthen your abilities by increasingflexibility, staying power (endurance), and your abilityto focus.

Lots of physical activities build your muscles andstrength, but many times other parts of your body areleft out. Because yoga is a full body workout, it canhelp to check any imbalance in your muscles.

In addition, yoga strengthens, tones, and stretchesyour muscles, helping to increase your flexibility. Ifyour body is flexible you will be less likely to getinjured.

Most yoga practices focus on physical postures called"asanas," breathing exercises called "pranayama," and

An empty spaceA bellA group of friends or family members

Start by getting everyone to sit in a circle withtheir legs crossed.Pick one person in the group to be the leader.Place the bell on the floor in front of the leader.The leader stands up, picks up the bell carefullywithout letting it ring.The leader sits the bell down in front ofsomeone else in the circle without letting it ring.Now that person is the new leader and they haveto stand up and pass the bell off to someoneelse in the circle without letting it ring.Keep going around the circle until everyone hashad a turn—see how long you can keep goingwithout ringing the bell.

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meditation to bring your body and mind togetherthrough slow, careful movements. But, there's more toit than that! Yoga leads to improved physical fitness,increased ability to concentrate, and decreased stress.Yoga is an activity that helps both your body and mindwork a little better.

When to PracticeYoga can fit easily into your schedule—taking 10-15minutes each day to practice can make a difference(just make sure to wait at least two to three hours afteryou've eaten!). Yoga is a perfect way to chill out andtake some time just for yourself! So, set aside a specialtime each day and relax, release, and rejuvenate!

Where to PracticeFind a quiet spot where you won't be distracted. Lookfor a level area that is large enough for you to stretchupwards as well as to the sides for standing and floorpositions or stretches.

How to PracticeAlways warm up! Plan a well-rounded workout thatincludes lots of different positions from all of themajor muscle groups (arms, legs, abs, back, chest).Most importantly, remember to breathe! It's a goodidea to start with several arm stretches over your headand deep breaths. Inhale when you try upward andexpanded movements, and exhale during downward orforward bending motions.

Concentrate on each position—move slowly makingcontrolled movements until you feel your musclestensing and resisting (you should feel your musclesstretching, not straining). Each pose in yoga is anexperiment, so go slowly and listen to your body. Knowwhen you are pushing yourself too hard or need tochallenge yourself a little more.

Last but not least, remember to take 5-10 minutes torelax your body at the end of your workout. This willhelp to prevent sore muscles and is a way to unwindyour body.

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Page last reviewed: April 13, 2012Page last updated: April 13, 2012Content source: Division of Population Health, National Center forChronic Disease Prevention and Health Promotion

OlogyIf you're feeling stressed out, meditation can helpreduce those stressful feelings and increase your abilityto remember things more clearly. Sometimes when thepressure is on, yoga teaches that the energy center(chakra) of your brain takes a time out. This meansyou could forget things like what math problems youhave to do for homework, or where you are supposedto meet your friends after school. So, before you panic—close your eyes, take a deep breath, and relax. It doesyour body (and mind) a lot of good!

Many yoga experts believe each person has sevenmajor energy centers called chakras and 42 lesser onesthat help to balance the body. The first begins at itsbase of the spine moving up to the seventh at the top ofthe head.

Different yoga types and positions focus on differentchakras. A color, body system, gland, and nerves areassociated with each chakra.

Fun FactsThe word yoga comes from an ancient language andmeans yoke or unite—to bring together your body,mind, and spirit.

A "yogin" is a male student while a "yogini" is a femalestudent.

Many yoga poses are based on animals and thedifferent postures they do in nature.

More than 6 million people practice yoga includingMadonna, Kareem Abdul Jabar, and Michelle Pfeiffer.

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Lifetime Fitness Individual Physical Activity

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