The document discusses the benefits of yoga for health and wellness. It outlines the agenda for a weekly yoga class, including recapping previous lessons, practicing hatha yoga poses and sequences, focusing on specific poses to target different parts of the anatomy and alleviate health conditions, and concluding with breathwork, meditation and relaxation. The document provides examples of poses that work the abdominals, arms, legs, relieve back pain and stress, and outlines how putting the poses, breath, and meditation together can center the mind and body.

1. Yoga is Medicine for Your Soul
Bachelors Capstone in Health and Wellness
HW499 – Kaplan University
Tina Samaniego

2. Week 3 Agenda
• Recap what we learned in Week 2
• Hatha yoga sequence
• Yoga poses by anatomy
• Yoga poses to alleviate health conditions
• Putting it all together – pose, breath and
meditation

3. Week 2 Recap
• As a group can you name the 7 main
Chakras and where their concentration
would be on the body?
• When would you practice breathe counting?
• Please describe some of the principles in
the law of karma

4. Hatha Yoga Sequence
• Sun Salutations
– Mountain Pose, Upward Salute, Standing Forward Bend, Half Standing
Forward Bend, Chaturanga, Up Dog, Down Dog, Half Standing, etc.
• Pranayama
• Regulated breathing
• Meditation
• Shavasana
• Namaste
(Yoga Disciplines - Different Types of Yoga,n.d.)

5. Yoga Poses by Anatomy
• Poses for abdominals:
– Legs Up The Wall
– Boat Pose
– Extended Puppy Pose
– Dolphin Plank Pose
– Standing Half Forward Bend
(Yoga Journal, n.d.)

6. Yoga Poses by Anatomy
• Poses for arms:
– Dolphin Pose
– Downward-Facing Dog
– Locust Pose
– Handstand
– Upward Salute
(Yoga Journal, n.d.)

7. Yoga Poses by Anatomy
• Poses for legs:
– Bridge Pose
– Chair Pose
– Garland Pose
– Mountain Pose
– Revolved Side Angle Pose
(Yoga Journal, n.d.)

8. Yoga Poses for Health
• Poses back pain:
– Cow Pose
– Cat Pose
– Plow Pose
– Sphinx Pose
– Wide-Legged Forward Bend
(Yoga Journal, n.d.)

9. Yoga Poses for Health
• Poses for headaches:
– Big Toe Pose
– Head to Knee Forward Bend
– Fire Log Pose
– Seated Forward Bend
– Legs Up The Wall
(Yoga Journal, n.d.)

10. Yoga Poses for Health
• Poses for stress:
– Calm Heart Meditation
– Child’s Pose
– Chanel Cleaning Breath
– Happy Baby Pose
– Salutation Seal
(Yoga Journal, n.d.)

11. Asanas, Breath and Meditation
• Begin by center yourself with one of relaxing breathing
exercises we learned
• Warm-up with the easy pose, downward-facing dog pose
and 3 sun salutations
• Remember to focus on your breath – re-center yourself if
you need to
• Tree pose
• Legs up the wall
• Savasana

12. Namaste
• The Divine spark that we each have within
that resides in the heart chakra
• Bringing your hands together at the heart
chakra increases the Divine love flow
• Bowing your head and closing your eyes will
help to relax your mind to the Divine in your
heart
(Geno, 2014)

13. References
Geno, R. (2014, October 03). Meaning of Namaste. Retrieved
April 25, 2016, from
http://www.yogajournal.com/article/beginners/the-
meaning-of-quot-namaste-quot/
Yoga Disciplines - Different Types of Yoga. (n.d.). Retrieved
April 25, 2016, from
https://www.matsmatsmats.com/yoga/yoga-
disciplines.html
Yoga Poses & Asanas - Basic to Advanced. (n.d.). Retrieved
April 25, 2016, from
http://www.yogajournal.com/category/poses/