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1. What is Yoga?
2. What are the core components of Yoga?
3. Benefits of Yoga?  

Ashna	
  Harjai	
  -­‐	
  Barrister...
Ashna	
  Harjai	
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  Solicitor	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
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Ashna	
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Ashna	
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Ashna	
  Harjai	
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Ashna	
  Harjai	
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  Barrister	
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  Solicitor	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
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Ashna	
  Harjai	
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  Barrister	
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  Solicitor	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
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Ashna	
  Harjai	
  -­‐	
  Barrister	
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  Solicitor	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
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Ashna	
  Harjai	
  -­‐	
  Barrister	
  &	
  Solicitor	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
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Ashna	
  Harjai	
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  Barrister	
  &	
  Solicitor	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	...
Ashna	
  Harjai	
  -­‐	
  Barrister	
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  Solicitor	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
  	
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Yoga and Health Benefits

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What is Yoga? What are the core components of Yoga? What are the benefits?
PowerPoint by Ashna Harjai,
Barrister & Solicitor
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Yoga and Health Benefits

  1. 1.     1. What is Yoga? 2. What are the core components of Yoga? 3. Benefits of Yoga?   Ashna  Harjai  -­‐  Barrister  &  Solicitor                                                                                             Larry  Hurd  Law  Office   1   YOGA  
  2. 2. Ashna  Harjai  -­‐  Barrister  &  Solicitor                                                                                             Larry  Hurd  Law  Office     §  A physical, mental, and spiritual practice or discipline which originated in India §  A Hindu spiritual and ascetic discipline, a part of which, including breath control, simple meditation, and the adoption of specific bodily postures §  The word "yoga" comes from the Sanskrit root "yuj", which means "to bind" the spirit and physical body together §  Widely practiced for health and relaxation §  Interpreted as “union” or a method of discipline to unite Body and Soul §  Evolved over thousands of years to embrace a wide range of styles and disciplines. 2   What is Yoga?
  3. 3. Ashna  Harjai  -­‐  Barrister  &  Solicitor                                                                                             Larry  Hurd  Law  Office                               §  Hatha Yoga: A yoga system of physical exercises and breathing control §  Raja Yoga: A yoga system to achieve control over the mind and emotions 3   Most well-known types of yoga
  4. 4. Ashna  Harjai  -­‐  Barrister  &  Solicitor                                                                                             Larry  Hurd  Law  Office       The core components of hatha yoga and most general yoga classes are: Poses: •  Yoga poses, also called postures •  A series of movements designed to increase strength and flexibility •  Range from lying on the floor while completely relaxed to difficult postures that may have you stretching your physical limits Breathing: •  Controlling your breathing is important part of yoga •  Can help you in controling your body and quiet your mind Meditation or relaxation •  Meditation may help you learn to be more mindful and aware of the present moment without judgment   4   Core components of Yoga
  5. 5. Ashna  Harjai  -­‐  Barrister  &  Solicitor                                                                                             Larry  Hurd  Law  Office   1.  Downward Facing Dog - Adho Mukah Svanasana •  Beginners often lean too far forward in this posture making it more like a plank •  Remember to keep your weight mostly in your legs •  Your butt high, and your heels reaching toward the floor •  Bending your knees a little or a lot is an accepted modification for people with tight hamstrings •  Eventually, this pose becomes a resting posture. Believe it!     Ten Foundation postures for beginners   5  
  6. 6. Ashna  Harjai  -­‐  Barrister  &  Solicitor                                                                                             Larry  Hurd  Law  Office   2. Mountain Pose - Tadasana •  May not be as famous as downward facing dog, but it is every bit as important •  This is a good time to talk about alignment, which is the way that your body parts are ideally arranged in each pose •  The alignment in mountain pose draws a straight line from the crown of your head to your heels, with the shoulders and pelvis stacked along the line on the way down.     Ten Foundation postures for beginners   6  
  7. 7. Ashna  Harjai  -­‐  Barrister  &  Solicitor                                                                                             Larry  Hurd  Law  Office   3. Warrior I - Virbhadrasana I •  Hips face forward •  Think of your hip points as headlights. They should be roughly parallel with the front of your mat •  Sometimes this requires that you move your legs into a wider stance (towards each side of the mat) Ten Foundation postures for beginners   7  
  8. 8. Ashna  Harjai  -­‐  Barrister  &  Solicitor                                                                                             Larry  Hurd  Law  Office   4. Warrior II - Virabhadrasana II •  Unlike warrior I, above, in warrior II, the hips face the side of the mat. •  When moving from warrior I to warrior II, the hips and shoulders both open to the side. •  This is a movement that is done a lot, and not just in classes for beginners. •  In both warrior poses, aim to get the front thigh parallel to the floor. •  You've heard of feeling the burn, right? Ten Foundation postures for beginners   8  
  9. 9. Ashna  Harjai  -­‐  Barrister  &  Solicitor                                                                                             Larry  Hurd  Law  Office   5. Extended Side Angle - Utthita Parvakonasana •  The accepted modification of extended side angle pose is to bring your forearm to your thigh instead of your hand to the floor. •  This allows you to stay open across the shoulders •  If students reach for the floor before they are ready, it compromises the position of the torso, meaning that the chest is turned toward the floor instead of toward the ceiling. Ten Foundation postures for beginners   9  
  10. 10. Ashna  Harjai  -­‐  Barrister  &  Solicitor                                                                                             Larry  Hurd  Law  Office   6.   Triangle Pose - Utthita Trikonasana •  Triangle can cause the same issues as extended side angle, so have a yoga block handy for your bottom hand. •  You can also rest your hand higher up on your leg, but avoid putting it directly on your knee. •  Familiarize yourself with the microbend and apply it here, particularly in your front knee. Ten Foundation postures for beginners   10  
  11. 11. Ashna  Harjai  -­‐  Barrister  &  Solicitor                                                                                             Larry  Hurd  Law  Office   7. Cat-Cow Stretch - Chakravakasana •  Cat-Cow may be the most important pose you learn when starting yoga, especially if you have back pain. •  Even if you never make it to more than a few yoga classes (no! come back!), continue doing this stretch on your own for your spinal health. Ten Foundation postures for beginners   11  
  12. 12. Ashna  Harjai  -­‐  Barrister  &  Solicitor                                                                                             Larry  Hurd  Law  Office   8. Staff Pose - Dandasana •  Staff pose is the seated equivalent of mountain pose (above), in that it offers alignment guidelines for a host of other seated poses. •  You can (and should) sit on a folded blanket or two if you have trouble sitting up straight with your butt flat on the floor. •  Oftentimes this pose leads into a forward bend. Ten Foundation postures for beginners   12  
  13. 13. Ashna  Harjai  -­‐  Barrister  &  Solicitor                                                                                             Larry  Hurd  Law  Office   9.   Cobbler's Pose - Baddha Konasana •  It can also be a good idea to sit up on something like a blanket in cobbler's pose, especially if your knees are way above your hips in this position 10. Child's Pose - Balasana •  It's the position you can assume any time you need a break during a yoga class. •  If you feel ever feel light-headed or overly fatigued, just move into child's pose on your own and rejoin the class when you are ready. •  Taking child's pose is really up to your discretion, which happens to introduce one of yoga's best lessons: being attuned to the signals your body is giving you and respecting them above any external directions you may be getting Ten Foundation postures for beginners   13  
  14. 14. Ashna  Harjai  -­‐  Barrister  &  Solicitor                                                                                             Larry  Hurd  Law  Office   14   Yoga Asanas for weight loss Utkatasana or ‘The chair pose’ 1.  Stand in Mountain pose. Take a deep breath and raise your arms above your head. You can put your hands together or apart, palms facing each other. 2.  Bend your knees and keep your feet flat on the ground 3.  Take 6-8 breaths and focus on a point in the distance. 4.  Exhale and come back in Mountain pose. Adhomuka Svanasana or ‘The downward facing dog’ 1.  Place your hands and knees on your yoga mat and look with your face down. 2.  Keep your hands on the mat and stretch your legs on shoulder width. Keep your knees and elbows straight. 3.  Take 6-8 deep breaths. 4.  Exhale gently and release yourself from the pose. You can repeat as many times as you want. Sethu Bandha or ‘The bridge pose’ 1.  Lie down on your yoga mat, bend your knees and place your feet flat on the floor. 2.  Lift your pelvis and upper body off the ground. 3.  Take 3-5 deep breaths. 4.  Exhale and rest your body.  
  15. 15. Ashna  Harjai  -­‐  Barrister  &  Solicitor                                                                                             Larry  Hurd  Law  Office   15   Yoga poses for beginners – how to get started
  16. 16. Ashna  Harjai  -­‐  Barrister  &  Solicitor                                                                                             Larry  Hurd  Law  Office   16   Surya Namaskar (Sun Salutation) (सूर्य नमस्कार) •  Considered a complete body workout •  12 sets of Surya Namaskar translates into doing 288 powerful yoga poses in a span of 12 to 15 minutes •  Doing at least 12 sets of Sun Salutation, preferably at sunrise, at a fast pace provides a good cardiovascular workout •  If done at a slower pace, these postures help tone the muscles and can be relaxing and meditative •  Allows you to enjoy the stretch and makes the body more flexible.
  17. 17. Ashna  Harjai  -­‐  Barrister  &  Solicitor                                                                                             Larry  Hurd  Law  Office   17   Breathing: Pranayama is control of Breath •  "Prana" is Breath or vital energy in the body •  Prāṇāyāma (Sanskrit: प्राणायाम prāṇāyāma) is a Sanskrit word meaning " extension of the prāṇa or breath" or "extension of the life force". •  Bhastrika Pranayam: Bellows Breath •  Bhastrika involves both rapid inhalation as well as exhalation. This helps to increase the circulation of blood in the entire body •  Kapalbhati Pranayam: Shining Forehead Breath •  Anulom Vilom Pranayam: Alternate Nostril Breath •  Pranayama is a powerful breathing technique that ensures healthy body and calm mind. •  Breathing exercises decrease the effects of stress on the body, Increases concentration and overall well-being.
  18. 18. Ashna  Harjai  -­‐  Barrister  &  Solicitor                                                                                             Larry  Hurd  Law  Office   18   Meditation: Meditation •  A state of deep peace that occurs when the mind is calm and silent •  Means of transforming the mind •  Meditation practices are techniques that encourage and develop concentration, clarity and emotional positivity Om (or Auṃ [əә̃ũ], Sanskrit: ॐ) is a sacred sound and a spiritual icon in Indian religions. It is also a mantra in Hinduism, Buddhism and Jainism. •  Meditation means awareness •  Whatever you do with awareness is meditation •  "Watching your breath" is meditation •  Listening to the birds is meditation •  As long as these activities are free from any other distraction to the mind, it is effective meditation
  19. 19. Ashna  Harjai  -­‐  Barrister  &  Solicitor                                                                                             Larry  Hurd  Law  Office   19   Benefits of Yoga - Physiological Benefits of Yoga q  Improves Posture q  Improves Reaction time q  Improves Balance q  Improves Sleep q  Improves Eye-hand coordination q  Improves Integrated functioning of body parts q  Increases Strength and Resiliency q  Increases Endurance and Energy level q  Increases Immunity q  Increases Breath-holding time q  Increases Cardiovascular and Respiratory efficiency q  Normalizes Gastrointestinal and Endocrine function q  Normalizes Weight q  Decreases Blood Pressure
  20. 20. Ashna  Harjai  -­‐  Barrister  &  Solicitor                                                                                             Larry  Hurd  Law  Office   20   Benefits of Yoga Psychological Benefits of Yoga q  Improves Concentration q  Improves Memory q  Improves Mood q  Improves Attention q  Improves learning efficiency q  Decreases Anxiety and depression Biochemical Benefits of Yoga q  Increases HDL Cholesterol q  Decreases LDL and total Cholesterol q  Increases Haemoglobin q  Decreases Glucose
  21. 21. Ashna  Harjai  -­‐  Barrister  &  Solicitor                                                                                             Larry  Hurd  Law  Office   21   Yoga is not just about working out, it’s about a healthy lifestyle

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