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Yoga

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by

Olivia Hecimovich

on 25 October 2013

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Transcript of Yoga

ZEN
CONTROL
SELF
BREATHING
HARMONY
PEACE
NIRVANA
HOPE
LOVE
KARMA
FLUIDITY
KNOWLEDGE
RELAXATION
BALANCE
BLISS
JOY
YOGINI
YOGA
MOVEMENT
DESTINY
MEDITATION
SOOTHING
STRETCH
DOWNWARD DOG
LULU LEMON
LIFESTYLE
SILENCE
NEW
HEART
PRACTICE
STRENGTH
LOVE
POWER
HAPPINESS
JOY
FLOW
WORK
HEALTH
FITNESS
ENJOY
CONTROL
LIVING
CALM
MIND
BODY
SOUL
MEDITATION
LIVE
WARRIOR I
WARRIOR II
SELF-CONTROL
UNION
ONE
DE-STRESS
ACTIVE
SEE
POSES
FORCE
SPIRIT
GROWTH
QUIET
CHILDS POSE
HOT YOGA
AGNI
AGNA
AHANKARA
FLUIDITY
MATS
CREATE
PHYSICAL
SPIRITUAL
RELAXATION
WISDOM
KARMA
BIKRAM
TREE
PEACE
SELF
STRENGTH
BALANCE
RELAXATION
MEDITATE
MIND
BREATHING
STRONG
POWER
SOUL
PEACE
RELAX
KARMA
HAPPINESS
CALM
CONTROL
SELF
FITNESS
FOCUS
FLUIDITY
LULU LEMON
HEALTH
JOY
BEAUTY
WORK
PRACTICE
MOVEMENT
ANGI
CREATE
UNION
SEE
ACTIVE
LIVE
SPIRIT
LIVING
POSES
HOPE
PRAY
CHILDS POSE
WARRIOR I
KNOWLEDGE
LOVE
HEART
NEW
DOWNWARD DOG
BLISS
ZEN
YOGINI
ENJOY
CORE
FORCE
MATS
BOW
SOOTHING
STRETCH
PHYSICAL
SPIRITUAL
BREATHE
TREE
WARRIOR II
FLEXIBILITY
DE-STRESS
HARMONY
DESTINY
LIFE
LIFESTYLE
NIRVANA
WISDOM
HOT YOGA
QUIET
HAPPY
KARMA
ZEN
STRETCH
SPIRIT
RELAXATION
CORE
BEAUTY
BREATHE
MEDITATE
KNOWLEDGE
FITNESS
STRENGTH
HEART
JOY
MIND
POSES
LOVE
SOUL
STRONG
BODY
CALM
WORK
MATS
FLEXIBILITY
BLISS
In Hinduism, Buddhism and Jainism the word yoga means "spiritual discipline".
Yoga originally focused on applying and understanding the world. Its focus later changed to the self. Self-enlightenment became the ultimate goal.
Modern Yoga

Modern yoga is based on five basic principles that were created by Swami Sivananda.

Proper relaxation
Proper exercise
Proper breathing
Proper diet
Positive thinking and meditation
V
I
R
A
B
H
A
D
R
A
S
A
N
A
II
II
R
R
O
I
R
A
W
Virabhadra = name of a warrior who is an incarnation of Shiva
1. Standing in Mountain Pose.
1.
2. Exhale as you step or jump your feet wide across the mat into a straddle pose.
2.
3. Turn your front foot out 90 degrees. Turn your hips out and firm your thighs feeling the center of the back legs knee cap move in line with the center of the ankle.
3.
4. Inhale and raise your arms so they are parallel to the floor over your thighs. Widen your shoulder blades as you open your chest and collar bones. Rotate your palms so they are facing downward. Rest your gaze on the very tips of your front fingers as you extend out through your hands.
4.
5. As you exhale, bend the front knee forward over your front heel, the shin should be perpendicular to the floor (as a guide, you should be able to see your big toe and inner edge of your foot). Maintain even grounding through your the front foot. Apply slightly more pressure in your heel rather than the toes, this will keep the knee more stable. Draw your tailbone under and towards the pubic bone and feed the bottom front ribs in keeping the abdomen from swaying outward. Strengthen this position by pressing the outer back heel into the floor. Continue to stretch the arms away from the shoulders as they flow parallel to the floor. Avoid leaning the upper body over the front thigh, stay tall over your pelvis.
Your gaze should move forward over your front arm down the middle finger, using this as a focal point. Breathe slowly and stay here for 30 seconds to one minute.
5.
6. Hold the pose for a comfortable amount of breaths, then to exit pose, inhale and straighten your legs. Exhale and lower your arms. Turn your front foot in and the opposite foot out and repeat the pose to the other side.
6.
STEPS
Planes and Axes
Joint Movements
Muscles involved in Warrior II Pose:
Unskilled Subject
What did Cheryl do wrong?
20 minute stretching routine everyday. Hold stretches for 45s to a minute each.
Flexibility is enhanced by muscular endurance. Engaging in cardiovascular activity such as running will improve muscle strength. Cheryl built her fitness level by walking for 20-30 minutes daily. As Cheryl progressed, she began running for 15-25 minutes 3 times a week. When her fitness level increased, her pace and distance increased.
Building Muscular Endurance
Weight training improves flexibility. With increased strength in muscles you are able deepen stretches. Cheryl will follow a leg and arm workout which consists of the following exercises: (8-12 reps, 3 sets each)
Leg curls
Leg Press
Leg Extension
Bench Press
Lat Pull Down
Bicep Curls
Swimming is another exercise that can increase flexibility. It helps the muscles become relaxed and limber. Cheryl will do 1-2 practices in the pool.
Cheryl needed to improve her breathing techniques. Daily, she will do the following breathing exercise while relaxing all muscles and joints.
Slowly begin to breathe through your nose and at the same time gently push out your stomach. It should be a smooth movement which will help to guide the air to the lower parts of the lungs. Now, begin to slowly breathe out through your nose. At the same time you should draw your abdomen in as much as possible. This helps to empty the air from the abdomen. Slowly continue this pattern at a steady rhythm for about a minute. Push-the-belly-out-when-you-breathe-in; draw-the-belly-in-as-you-breathe-out.
Monday
Tuesday
Wednesday
Thursday

Friday
Saturday
Sunday
Stretch
Run
Breathe/relax
Stretch
Weight training
(arms and legs)
Breathe/relax
Stretch
Swim
Breathe/relax
Stretch
Run
Breathe/relax
Stretch
Weight training
(arms and legs)
Breathe/relax
Stretch
Swim
Breathe/relax
Stretch
Breathe/relax
Biomechanical Principles
Benefits of the Warrior II Pose
Strengthens and stretches your legs, ankles and feet
Stretches your hips, groins and shoulders
Opens your chest and lungs
Builds stamina and concentration
Energizes tired limbs
Stimulates your abdominal organs
Helps relieve backaches, especially through your 2nd trimester
Develops balance and stability
Improves circulation and respiration
Therapeutic for flat fleet, osteoporosis, carpal tunnel and infertility
Principle 1: Stability - The lower the center of mass, the larger the base of support, the closer the center of mass to the base of support, and the greater the mass, the more stability increases.

Principle 6: Angular motion is produced by the application of a force acting at some distance, from an axis, that is by torque.
Front knee is not over ankle
Spine is not straight, body is forward
Not flexed
Did not attempt the yoga breathing
Eyes and chin are not facing fingertips
Practice Plan
Anatomical Position
Virabhadrasana II creates length in a series of muscles, including the pectoralis major, biceps, front-leg hamstrings, and back-leg psoas and gastrocnemius/soleus complex. This lengthening opens the chest and pelvis, generating a form of the body that conveys confidence and stability, both to the outside world and to the mind.
Strengthens quadriceps, posterior deltoids, hip adductors, and muscles protecting the knee and ankle joints
Stretches hip adductors, chest, anterior deltoids, teaches leg muscles to hold joints in proper alignment
Starting at the anatomical position. Hands pronate to execute mountain pose.
Lateral hip rotation and abduction occurs, followed by medial hip rotation and abduction. (straddle pose)
Lateral hip rotation and knee flexion (front leg).
Shoulder abduction occurs to accomplish warrior II pose.
Hands Pronation
Lateral and Medial Hip Rotation
Abduction Hip
Lateral Hip Rotation
Knee Flexion
Shoulder Abduction
Plane and Axes: Longitudinal and Transverse
Plane and Axes: Longitudinal and Transverse
Plane and Axes: Anter-posterior and Frontal
Plane and Axes: Longitudinal and Transverse
Plane and Axes: Horizontal and Sagittal
Plane and Axes: Anter-posterior and Frontal
Full transcript