Yoga is a system of physical and mental exercises designed to unite the mind, body and spirit. The most common type of yoga practiced in the US is hatha yoga, which utilizes poses, breathing techniques, and meditation. Yoga provides benefits such as increased flexibility, strength, balance, circulation, and stress relief while also improving posture, concentration, and awareness of the mind-body connection. Basic guidelines for yoga practice include moving slowly and fluidly, focusing on breathing, and being patient with one's body.

1. Yoga

2. Introduction
 Yoga is a system of physical and mental exercises designed
thousands of years ago to balance and unite the mind, body and
spirit
 “yoga” comes from the Sanskrit word yuga, meaning “union”
 There are many different types of yoga and yoga practices
 The most common type in the U.S. is hatha, a Sanskrit word that
means sun (ha) and moon (tha)
 Some other major types:
 Vinyasa: flows from one pose to another; focuses on coordinating
breath and movement in a fluid series of poses
 Bikram: “hot” yoga; focuses on strength, endurance, flexibility, and
weight loss
 Ashtanga: a very athletic yoga; American version is “power” yoga;
progressive and continuous series of postures

3. Hatha Yoga
 Easy-to-learn, basic form of yoga
 Foundation of all yoga styles
 It utilizes:
 Asanas (poses/postures)
 Pranayama (regulated breathing)
 Meditation (Dharana & Dhyana)
 Kundalini (Laya Yoga; focuses on awakening the energy
at the base of the spine and drawing it upward; in addition
to postures, a typical class will also include chanting,
meditation, and breathing exercises)

4. Benefits of Yoga
 Challenges the mind and body
 Increases flexibility and stamina
 Builds strength (strengthens the major muscle groups to
support the weight of the body)
 Improves balance and concentration
 Improves circulation
 Improves posture and alignment less fatigue!
 Promotes relaxation
 Benefits the internal organs, glands, and muscles
 Teaches people how to be more in tune with their bodies
 Teaches people how to be more aware of the mind-body
connection

5. Basic Guidelines
 Have patience: don’t ever force your body into a pose!
 Take it slow: never use fast or jerky movements; slow, fluid,
connected with your breath
 Watch your back: don’t ever strain your back or neck!
 Keep your balance: repeat the same pose for different sides of
the body; if you practice a pose that arches the back, also
practice one that rounds the back (counterposes)
 BREATHE: as a general rule, an inhale accompanies an
opening of the body (backward bend) and an exhale
accompanies a closing of the body (forward bend)
 Stand tall: the goal is to elongate the spine, visualize energy
moving up the spine and out the top of the head
 Have fun!: enjoy getting more in tune with your body!

6. Yoga Breathing
 Yoga breathing cleanses and energizes the body
 Breathing should be full, rhythmic, using the diaphragm
and ribs to fill and empty the lungs
 There should be a complete exchange of air in the
lungs; it increases the oxygen levels in the body, which
increases your energy
 Inhalation and exhalation should be the same length
 Yoga breathing is usually in and out through the nose

7. Benefits of types of poses

8.  Abdominal: keep pelvis in neutral position; helps digestion
 Backwards and forwards bends: energizing, increase flexibility and
circulation, strengthen and stretch the spine, calm the mind
 Inverted: counteract effects of gravity, increase blood flow to brain
 Lying down (supine and prone): relax the mind and body, improve
flexibility in spine, improved breath control
 Relaxing: allow body to come into balance and rest
 Sitting and kneeling: ideal for meditation, relax mind and calm
nervous system, improve breath control, limber legs and hips
 Standing: strengthen legs, ankles, feet, hips, and abs; develop
balance, coordination, and endurance; improve alignment
 Twists: regulate and improve digestion; increase spinal flexibility;
stimulate internal organs

9. Things Yoga Teachers
Might Tell You

10.  Bend from the hips: to keep the spine lengthened; don’t curve
 Enter deeper into the pose: increase the level of intensity; push
yourself to hold the pose a bit longer than you think you can
 Head alignment: lengthen through the spine; head rests free and
easy on top of the spine
 Hips aligned: not one cocked higher than the other; feet parallel;
pelvis not tucked under too far or tilted too far back
 Hold the pose: remain in the pose for 3-6 breaths while focusing on
your breathing
 In a standing position: straight and tall; lengthening and widening the
back; arms relaxed; back relaxed; don’t lock the knees
 Keep legs straight: straight legs help support the body’s weight
through strength and balance; don’t lock knees
 Keep shoulders down: in poses where arms are above your head,
keep shoulders down away from your ears

11. Meaning of Namaste
I honor the place in you in which the
entire universe dwells. I honor the
place in you which is of love, of truth,
of light, and of peace. When you are in
that place in you, and I am in that place
in me,
We are all one.

12. Resources/Works Cited
 Dillman, Erika. The Little Yoga Book. New York: Time
Warner, 1999.
 www.yogajournal.com
 www.yogabasics.com
 www.yoga.com