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Yoga_South_Dakota
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Yoga_South_Dakota
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Yoga_South_Dakota

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A presentation for the South Dakota Association for Health, Physical Education, Recreation and Dance, November, 2009

A presentation for the South Dakota Association for Health, Physical Education, Recreation and Dance, November, 2009

Published in: Education, Spiritual
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Transcript

  • 1. YOGA for EveryBody Terry Eckmann, Ph.D. Minot State University 858-3155
  • 2. Yoga
    • Means Union or Joining
    • Integrates Mind, Body, Emotion, Spirit
    • Directs One’s Attention
    • Hatha Yoga is Yoga for Health
    • Hatha Yoga is Physical Yoga
    • Ha=Sun Tha=Moon
    • Ha represents the qualities of masculine, solar, or energizing. Tha represents the qualities of feminine, lunar, relaxing.
  • 3. Hatha Yoga Styles
    • Ashtanga : Heat-building sequence of complicated and repetitive poses
    • Bikram : Same series of 26 poses done in a hot room
    • Kundalini : Energy focus throughout the body, use of deep rhythmic breathing
    • Iyengar : Emphasis on alignment and perfecting poses; long holds, uses props
    • Viniyoga : Personalized, often used as therapy.
    • Vinyasa : Practice of a flowing series to warm and energize the body in aerobic practice
    • YogaFit : Beth Shaw’s Yoga for Real People
  • 4. Beth Shaw’s Essence of YogaFit
    • Breathing
    • Feeling
    • Listening to the body
    • Letting Go of Expectations
    • Letting Go of Competition
    • Letting Go of Judgement
    • Staying in the Present Moment
  • 5. Breathing Cues
    • Breathing in and out of the nose
    • Just Breathe….
    • Breathing Deeply….
    • We’re Breathing….
    • Breathing into the Pose…
    • Allowing our Breath….
    • Checking our Breath…
  • 6. Sun Salutation for Warm-Up
    • Mountain Pose
    • Extended Mountain Pose
    • Standing Forward Fold
    • Lunge
    • Downward Facing Dog
    • Plank or Modified Plank
    • Crocodile
    • Upward Facing Dog
    • Downward Facing Dog
    • Extended Mountain Pose
    • Chair
  • 7. Mountain Pose
  • 8. Mountain Pose
    • Cues
    • Standing at the top of the yoga mat
    • Hands, palms forward, wide 5, and 5 & 7 o’clock
    • Stacking the ears over the shoulders, shoulders over the hips, hips over the ankles
    • Engaging the core muscles to keep a neutral spine
    • Keeping the feet hip width apart
    • Common Misalignment:
    • -external or internal rotation of the hips
    • -feet too wide or narrow
    • -spine hyperflexed or hyperextended
    • Modifications:
    • -seat in chair
    • -slightly soften knees
  • 9. Extended Mountain Pose
  • 10. Extended Mountain Pose
    • Cues
    • Reaching the arms up toward the sun in a V
    • Gently bringing the gaze to the sun
    • Drawing the shoulders away from the ears and opening the heart to the sun
    • Engaging the core
    • Listening to the back, taking the extension only to the point of tightness
    • Common Misalignment
    • - hyperextending the spine
    • - shoulders pulling up to the ears
    • -feet too wide or narrow
    • Modifications
    • -seated position
    • -namaste’ hands
  • 11. Standing Forward Fold
  • 12. Standing Forward Fold
    • Cues
    • - Hip Hinge
    • -Arms flowing out to the side and down to the front of the feet or around the ankles
    • -Pulling navel to spine
    • -Keeping knees soft
    • Common Misalignment
    • - knees locked
    • -no hip hinge
    • -back in hyperextension
    • Modification s
    • -seated
    • -keeping hands on knees or lower leg
  • 13. Lunge
  • 14. Lunge
    • Cues
    • Stepping one foot back
    • Aligning the knee over the ankle
    • Wide hands beside the front foot
    • Common Misalignment
    • Knee in front or behind the ankle
    • Stepping foot too far back or too close to front foot
    • Head and neck out of neutral spine position
    • Modification
    • Twisted Lunge
  • 15. Downward Facing Dog
  • 16. Downward Facing Dog
    • Cues
    • - moving the body into an upside down V
    • -spreading the fingers into a wide 5, distributing the weight equally across the entire hand
    • -pressing the heels down toward the floor
    • -lifting the hips up toward the sun
    • -drawing the navel into the spine
    • -bringing the ears between the biceps
    • Common Misalignment
    • - rounded back, spine out of neutral
    • - head in front of or behind the arms
    • Modifications
    • -knees soft to bend
  • 17. Modified Plank
  • 18. Plank
  • 19. Plank
    • Cues
    • -full: keeping the shoulders to the feet in a diagonal line with the spine in a neutral position
    • -both: fingers in a wide 5, equally distributing the weight across the hand
    • -drawing the shoulders away from the ears
    • -keeping the head and neck in line with the spine
    • Common Misalignment
    • -hips in a teepee or hammock position-spine out of neutral
    • Modifications
    • - fists for wrists
    • -modified: keeping the shoulders to knees in a diagonal line with the spine in a neutral position (drawing the navel to the spine)
  • 20. Crocodile
  • 21. Crocodile
    • Cues
    • -holding the elbows close to the body
    • -lowering the body inches from the floor
    • -keeping the spine in neutral
    • -engaging the abdominal muscles
    • -hands in a wide 5
    • -keeping the head and neck in line with the spine
    • Common Misalignment
    • -spine out of neutral
    • -toes facing back or down instead of up
    • Modifications
    • - knees to feet on floor
    • -distance from floor
  • 22. Upward Facing Dog
  • 23. Upward Facing Dog
    • Cues
    • -drawing the shoulders away from the ears
    • -bringing the gaze up toward the sun
    • -lengthening through the spine
    • -placing the toes and the top of the feet on the floor
    • -making the body long
    • Common Misalignment
    • -spine out of neutral
    • -toes facing back or down instead of up
    • Modifications
    • - knees to feet on floor
    • -distance from floor
  • 24. Chair
  • 25. Cues for Chair Poses
    • Beginning in Mountain Pose
    • Pulling the hips back as if you were sitting on a chair
    • Engaging the abdominals muscles
    • Keeping the knees above the ankles
    • Sitting as deep as we feel comfortable
    • Balancing Chair /Transferring the weight onto the ball of the feet and toes
    • Twisting Chair /Bringing the palms together at the chest, bringing the rib to the opposite hip and the opposite arm across the body, reaching so the elbow is on the outside of the opposite leg
  • 26. Chair
    • Common Misalignment
    • -spine out of neutral
    • -bringing knees too far forward
    • -shoulders facing down
    • Modifications
    • - small hip hinge
  • 27. Balancing Chair
  • 28. Twisting Chair
  • 29. Other Common Warm-Up Poses
    • Sunflowers
    • Moonflowers
    • Sun
    • Lateral Flexion
    • Chest Expansion
    • Tree
  • 30. Sunflowers
  • 31. Sunflowers
    • Cues
    • -stepping wider than shoulder width apart, toes and knees at 10 & 2
    • -inhaling and reaching up to the sun, exhaling and hip hinging forward with a long and neutral spine
    • -bending the knees, keeping the knees above the ankles, sinking through our hips
    • -sweeping the hands toward the floor
    • Common Misalignment
    • -knees beyond the ankles
    • -spine out of neutral
    • Modifications
    • -hands not reaching the floor
    • -smaller range of motion at the hips
  • 32. Moonflowers
  • 33. Moonflowers
    • Cues
    • - stepping wider than shoulder width apart, toes and knees at 10 & 2
    • -inhaling and reaching up to the sun, exhaling and hip hinging forward with a long and neutral spine
    • -bending the knees, keeping the knees above the ankles, sinking through our hips
    • -reaching the five finger wide hands upward and outward in a V, then drawing the elbows toward the waist
    • Misalignment
    • - knees beyond the ankles
    • - spine out of neutral
    • Modifications
    • -smaller range of motions at the hips
  • 34. Lateral Flexion
  • 35. Lateral Flexion
    • Cues
    • -sweeping the hand up toward the sky, crossing the midline of the body hand - palm to the center of the body
    • -bringing the gaze up toward the hand
    • -imagining a wall in front of and behind the body, keeping the shoulders aligned with the hips
    • Common Misalignment
    • -leaning forward or backward
    • -twisting the body
    • Modifications
    • -smaller range of motion
    • -placing the hand on the hip for support
  • 36. Tree
  • 37. Tree Pose
    • Cues
    • - lifting the shoulders up and back and drawing the shoulders away from the ears
    • - engaging the core
    • - squeezing the shoulders together
    • - drawing the foot to the inside of the leg up toward the thigh, spreading the foundation feet wide to balance the body
    • - focusing the gaze to a focal point
    • - reaching the hands up toward the sun
    • Common Misalignment
    • -spine out of neutral
    • -twisting or leaning
    • Modifications
    • -heel resting on the foot of the balancing foot
    • -smaller range of motion with the arms
  • 38. Poses That Flow For Lower Body
  • 39. Proud Warrior One
  • 40. Proud Warrior One
    • Cues
    • Step one foot forward and one foot back, keep as much space between your feet as comfortable
    • Point the front foot forward and point the back foot to 10 o’clock (left foot) or 2 o’clock (right foot)
    • Draw an imaginary line from the heel of the front foot to the heel of the back foot
    • Sink into the pose bending the front knee and keeping the knee over the ankle
    • - -squaring the chest, shoulders, and hips forward
    • -reaching the arms up towards the sun, elbows beside the ears
    • Common Misalignment
    • -bringing the knee in front of the ankle
    • -not squaring shoulders, chest, and hips forward
    • Modifications
    • -namaste’ hands
    • -arms out to the side and bent at 90 degrees at the elbow
    • -soften back knee slightly if discomfort at the joint
  • 41. Proud Warrior 2
  • 42. Cues for Proud Warrior 2
    • Step one foot forward and one foot back, keep as much space between your feet as comfortable
    • Point the front foot forward and point the back foot to 10 o’clock (left foot) or 2 o’clock (right foot)
    • Draw an imaginary line from the heel of the front foot to the heel of the back foot
    • Sink into the pose bending the front knee and keeping the knee over the ankle
    • Extend the front arm forward from the shoulder with the palm facing down, extend the back arm back following the length of the leg, palm down
    • Look out over the middle finger of the front hand
  • 43. Proud Warrior Two
    • Common Misalignments
    • -bringing the knee in front of the ankle
    • -uneven shoulders
    • -spine out of neutral
    • Modifications
    • -keeping the knee of the back leg soft
  • 44. Reverse Warrior
  • 45. Cues for Reverse Warrior
    • Position the knee over the ankle
    • Draw an imaginary line from the heel of the front foot to the heel of the back foot
    • Step back and extend back leg as far back as comfortable, sink into the pose
    • Turn the front palm up and sweep it up toward the sun, facing toward the head
    • The back hand rests lightly on the back leg
    • Keeping the hips level, navel to side wall
    • Look up toward the palm or forward over the shoulder
  • 46. Reverse Warrior
    • Common Misalignment
    • -knee beyond the ankle
    • -shoulders shrugging up toward the ears
    • -placing the weight of the body on arm resting on the back leg
    • Modifications
    • -smaller range of motion with the reaching arm
    • -soft knee in the back
  • 47. Extended Angle
  • 48. Cues for Extended Angle
    • Repeat the Lower Body Cues for Reverse Warrior
    • On the same side as the front leg-bend the arm at the elbow, place the bent arm on the leg
    • Reach the top arm up towards the sun, if comfortable look up to the sun
  • 49. Extended Angle
    • Common Misalignment
    • -knee beyond the ankle
    • Modifications
    • - forearm on the front leg rather than reaching to the floor
  • 50. Triangle Pose
  • 51. Triangle Pose
    • Cues
    • -feet positioned as in warrior poses
    • -straightening the front leg
    • -opening the chest to the side wall
    • -reaching the arm of the forward leg down and rest it on the front of the lower leg or on the floor
    • -reaching the opposite arm up towards the sun
    • -creating a straight line from the hand on top to the hand on bottom
    • Common Misalignment
    • -shoulders rolled forward
    • -spine out of neutral
    • -arms out of alignment
    • Modifications
    • - use a block to lengthen the arms reach
  • 52. Standing Straddle Splits
  • 53. Standing Straddle Splits
    • Cues
    • -bringing the feet wing span apart, toes facing forward
    • -hinging at the hips
    • -placing the hands 5 fingers wide under the shoulders or one on each foot
    • Misalignment
    • -moving into the pose before hamstrings are warm
    • -neck out of neutral spine position
    • Modifications
    • -keeping the knees bent
    • -people with groin or ankle injuries should avoid this pose
  • 54. Prayer Squat
  • 55. Prayer Squat
    • Cues
    • -placing feet wider than hip width apart
    • -bringing the hands to namaste’
    • -sitting back in to a squat position, bringing the elbows inside the knees
    • -lowering the hips until they are even with the knee (advanced level can drop slightly below the knee)
    • -keeping the chest open, shoulders drawn away from the ears
    • Common Misalignment
    • -spine out of neutral
    • -shoulders facing the floor
    • -knees in front of the ankles
    • Modification
    • - stay in chair pose
  • 56. Proud Warrior Three
  • 57. Proud Warrior Three
    • Cues
    • -from airplane, reaching the arms forward straight from the shoulders with palms facing
    • -extending one leg back creating a straight line from the hands to the foot
    • -keeping the core muscles engaged and the spine in neutral
    • Common Misalignment
    • -shoulders uneven
    • -hips uneven
    • Modifications
    • -reaching the arms out to the side (can place the arms in a 90 degree angle or place the hands behind the back
    • -bending the standing leg
  • 58. Poses to Strengthen Core Muscles
  • 59. Spinal Balance
  • 60. Spinal Balance
    • Cues-
    • moving into an all fours position with the hands under the shoulders and the knees under the hips
    • - extending opposite arm and leg, reaching the arm forward and the leg backward
    • - placing imaginary headlights on the hips and shining them straight down, keeping the hips in alignment
    • - keeping the core muscles engaged and the spine in neutral
    • Common Misalignment
    • -spine out of neutral
    • -positioning of the hands and knees
    • -head up
    • -one hip higher than the other
    • Modifications
    • -roll mat under knees
    • -arm only or leg only
  • 61. Sunbird
  • 62. Modified Plank
  • 63. Plank
  • 64. Side Plank
  • 65. Side Plank
    • Cues
    • - moving from plank pose, reaching the right arm up creating a line from the top to bottom hand
    • -opening the chest, shoulders stacked
    • -creating a clean diagonal line from shoulders to feet
    • -keeping the neck in line with the spine
    • Common Misalignment
    • -hips too high
    • -head too high or low
    • Modifications
    • - fists for wrists
    • -line from knee to shoulders-knee on the ground
  • 66. V-Sit
  • 67. V-Sit
    • Cues
    • -seated on sit bones, creating a V from the heels to the sit ones
    • -dropping the shoulders away from the ears and opening the chest by bringing the shoulder blades together behind the back
    • -lifting the arms forward to the outside of the knees (palms facing the knees)
    • -lowering the upper body back to create a V from the shoulders to the knees-keeping the abs engaged and spine in neutral
    • Common Misalignment
    • -spine out of neutral
    • -neck out of neutral
    • -shoulders elevated
    • Modifications
    • -smaller range of motion
    • -hands in front of knees for support
  • 68. Boat
  • 69. Boat
    • Cues
    • -seated on the sit bones
    • -finding a V-sit position
    • -placing the hands under the knees, gradually moving hands beside the knees
    • -gently lifting the feet off of the ground
    • -keeping the abs engaged to stabilize a neutral spine
    • Common Misalignment
    • - spine out of neutral
    • -head and neck out of line with the spine
    • -shoulders lifted towards the ears
    • Modifications
    • -avoid this pose if you have a history of back problems
    • -keep feet on floor
  • 70. Seated Poses
  • 71. Seated Forward Fold
  • 72. Seated Forward Fold
    • Cue s
    • -sitting up on the sit bones with the spine in neutral
    • -extending the legs forward
    • -hinging at the hips and reaching forward, stretching the crown of the head forward toward the feet
    • -resting hands on the floor or holding onto the calves, ankles or feet
    • Common Misalignment
    • -rounding the back in initial extension forward
    • -head out of line with the spine
    • Modifications
    • -seated on a towel or folded mat
    • -knees bent
    • -strap used in reach of the feet
  • 73. Spinal Twist
  • 74. Spinal Twist
    • Cues
    • -sitting up on the sit bones with the spine in neutral, abs engaged
    • -extending the legs forward
    • -drawing one foot up beside the opposite knee with the knee bent
    • -reaching the arm of the non-bending leg across and placing the elbow on the outside of the knee
    • Common Misalignment
    • -spine out of neutral
    • -head out of line with the spine
    • Modifications
    • - seated on a towel or folded mat
    • -smaller range of motion at the waist in the turn
  • 75. Butterfly
  • 76. Butterfly
    • Cues
    • -finding the sit bones in a seated position with the shoulders stacked over the hips
    • -drawing the soles of the feet together
    • -hip hinging forward
    • -lengthening through the spine
    • -hands wrapped around the ankles
    • -keeping the chest open lowering to the floor
    • Common Misalignment
    • - rounded shoulders
    • -head and neck out of line with the spine
    • Modifications
    • -sitting on an elevated surface (towel or mat)
    • -hands on floor with a smaller range of motion forward
  • 77. Poses for Relaxation
  • 78. Cat
  • 79. Cow
  • 80. Thread the Needle
  • 81. Extended Child’s Pose
  • 82. Child’s Pose
  • 83. Locust
  • 84. Locust
    • Cues
    • - facing down
    • -extending arms to sides with palms up
    • -gently lifting the lower body and upper body to the point of tightness- toes pointing to back wall
    • -gazing down with the chin gently pulled in
    • Misalignment
    • -feet too wide apart
    • -neck out of line with the spine
    • Modifications
    • - arms bent at a 90 degree angle
  • 85. Supine Spinal Twist
  • 86. Supine Spinal Twist
    • Cues
    • - sitting up straight and tall with the shoulders stacked over the hips
    • -legs extended …drawing one foot beside the inside of the opposite knee
    • -reaching the arm, bent at the elbow across the bent knee of the opposite leg
    • -drawing the shoulders away from the ears, lifting the heart toward the sun
    • Common Misalignment
    • -leg bent to much at the knee
    • Modifications
    • - extended leg slightly bent
  • 87. Bridge
  • 88. Bridge
    • Cues
    • - placing the feet hip width apart
    • -bringing the hands to 5 and 7 o’clock…drawing the palms together under the hips interlacing the fingers
    • -lifting the hips so that there is a nice diagonal line from the knees to the shoulders
    • -keeping the spine in neutral
    • -walking the shoulders away from the ears
    • Common Misalignment
    • -spine out of neutral
    • -hips too high
    • Modifications
    • -leaving the hands at 5 & 7
    • -increasing intensity by raising a leg

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