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Yoga

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Ahmed Saad

on 1 April 2015

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Transcript of Yoga

Yoga
What is Yoga?!
Effects Of Yoga
Body
The Mind
Yoga focuses on the mind by teaching you to concentrate on specific parts of the body.This awareness keeps the mind-body connection sharp and doesn't allow a lot of time for external chatter.
The idea is to not fight any thoughts you have, but to let them come and go while the instructor leads you through visual imagery to help you focus on how your muscles feel. The desired and often obtained result is to drift into a peaceful, calm, and relaxing state.

The Body
Types Of Yoga
Hatha yoga
The Spirit
Yoga uses controlled breathing as a way to merge the mind, body, and spirit. The breathing techniques are called pranayamas; prana means energy or life force, and yama means social ethics. It is believed that the controlled breathing of pranayamas will control the energy flow in your body.
Spirit
Mind
Ashtanga yoga
Bikram yoga
Kundalini yoga
These are a few types of yoga :
Hatha yoga
Is the most widely practiced type in the U.S. and is excellent for beginners. It is gentle with slow and smooth movements, and the focus is on holding the poses and integrating your breathing into the movement. It's a great introduction to yoga as it incorporates many different asanas, as well as pranayamas and chanting. Hatha is a great way to stretch, work your muscles, get in touch with your body, relax, and decrease stress.

Imagine an activity that increases your flexibility, strengthens your muscles, centers your thoughts, and relaxes and calms you. Yoga does all that and more!
Yoga is an ancient physical and spiritual discipline and branch of philosophy that originated in India reportedly more than 5,000 years ago. The word yoga comes from the Sanskrit word yuj, which means to yoke, join, or unite. The Iyengar school of yoga defines yuj as the "joining or integrating of all aspects of the individual - body with mind and mind with soul - to achieve a happy, balanced and useful life." The ultimate aim of yoga, they claim, is to reach kaivalya (ultimate freedom).
Yoga asanas (postures or poses) help condition your body. There are thousands of yoga poses, and in Sanskrit, these poses are called kriyas (actions), mudras (seals), and bandhas (locks). A kriya focuses on the effort necessary to move energy up and down the spine; yoga mudra is a gesture or movement to hold energy or concentrate awareness; and a bandha uses the technique of holding muscular contractions to focus awareness.
Iyengar yoga
Is a a form of yoga that uses poses similar to Hatha, but it focuses more on body alignment and balance, holding poses longer, and using props such as straps, blankets, and blocks. It's also a good choice for beginners.

Kundalini yoga
It emphasizes rapid movement through the poses and emphasizes breathing, chanting, and meditation. It has a more spiritual feel than Hatha and focuses on energy balance in your body. You might find Kundalini physically and mentally challenging if you're a beginner and unfamiliar with yoga poses, chanting, and meditation, and so Hatha or any beginner class is probably a better way to go.
Iyengar yoga
Bikram yoga
Is derived from traditional Hatha yoga, but is practiced in a room (sometimes unventilated) heated to about 105 degrees Fahrenheit. The objective is to loosen muscles and to sweat to cleanse the body and remove symptoms of disease and chronic pain.there hasn't been any research on the safety or efficacy of Bikram because of the potential risk of dehydration, hyperthermia (overheating), blood pressure changes, and cardiac problems
Ashtanga yoga
or power yoga, is an ancient system of yoga taught at the Ashtanga Yoga Research Institute in Mysore, India. In the U.S., it is taught as an aggressive workout where you move quickly from one pose to another to build strength and endurance. There is little emphasis on meditation with Ashtanga, and at the end of the session you will feel more like you have completed a traditional weight-training.
Equipments Needed For Yoga:
Mats
Towel
Blanket
Blocks and wedges
Straps
Clothing
Prerequisites For Yoga
Below 12 years of age Yoga postures should not bae practiced for long duration and asanas are to be maintained for very short duration.
Every day you should practice Yoga for at least 30 to 45 minutes to get maximum results.
The best suited time to practice is early morning hours, but it can be practiced in the afternoon after following food restrictions.
Food restrictions - stomach should be empty while practicing, that is you should consume solid food 3.5 hours before practicing and liquid 1 hour before.
Prerequisites For Yoga
Place should be spacious, clean, airy, bright and away from disturbances.
Yoga should not be practiced on bare floor but keep mat or carpet below.
Clothes should be comfortable, loose, clean. Undergarments are necessary.
Yoga prefers vegetarian diet. But avoid spicy and hot diet as much as possible.
Women should not practice Yoga during Pregnancy and menstruation.
Yoga Positions or Asanas
Asana system is the 3rd in ashtanga Yoga, yogasana help achieve physical health, control over mind and power of concentration.
Yoga is different from exercise as it doesn't involve speedy movements, but instead very slow and steady movements.
Yoga helps achieve relaxation which reduces stress & strain.
Very few calories are consumed during Yogasana practice and metabolism rate of the body also drops which means reduced Aging Process.
Positions To Help Ease Into Art Of Yoga:
Mountain Pose
Downward Facing Dog
Warrior Pose
Tree Pose
Bridge Pose
Triangle Pose
Seated Twist
Upward Facing Dog
Pigeon Pose
Crow Pose
Child’s Pose
Mountain Pose
Sanskrit name: Tadasana
Benefits: Improves posture, sense of center, mental clarity; solid breathing exercise
How to: Simply stand—feet hip-width apart, weight spread evenly—with your arms at your sides. Then breathe slowly and deeply at an even pace, keeping your neck aligned with the rest of your spine. You can move your hands and arms as you focus; some people take a prayer position or reach up to the sky for a stretch.
Downward Facing Dog
Sanskrit name: Adho mukha svanasana
Benefits: Encourages full-body circulation; a great stretch for calves and heels
How to: Get on all fours with hands and knees shoulder-and-hips-width apart. Walk your hands forward and spread your fingers wide for stability. Curl your toes under and carefully press your hips upward so your body looks like an inverted V with your knees slightly bent. You can get a stronger stretch by keeping your heels on the floor; “walk your dog” by alternately pressing your heels down.
Warrior Pose
Sanskrit: Virabhadrasana
Benefits: Strengthens and stretches your legs and ankles
How to: Stand with your legs three to four feet apart. Turn out your right foot 90 degrees and your left foot in slightly. Keeping your shoulders down, extend your arms to the sides with your palms down. Lunge into your right knee 90 degrees; keep your knee over your foot and don’t let it go past your toes. Aim your focus over your hand for as long as you like then switch sides.
Tree Pose
Sanskrit name: Vriksasana
Benefits: Improves your balance; strengthens your thighs, calves, ankles, and spine
How to Take mountain pose. Then shift your weight onto your left leg. Keeping your hips facing forward, place the sole of your right foot inside your left thigh and find your balance. When you’re there, take a prayer position with your hands. To kick it up a notch, reach your arms up as you would in mountain pose. Be sure to repeat on the other side.
Bridge Pose
Sanskrit name: Setu bhanda
Benefits: Strengthens your chest, neck, and spine; great warm-up for more intense backbends
How to: Lie on the floor with your arms at your sides. With your knees bent, press your feet into the floor as you lift your hips. Then clasp your hands under your lower back and press your arms down for support. Lift your hips until they are parallel to the floor as you bring your chest to your chin. Rookie mode: try pillows under your head and/or hips.
Triangle Pose
Sanskrit name: Trikonasana
Benefits: full body stretch; strengthens thighs, knees, and ankles; relieves backache; well-recommended for pregnant women
How to: Take warrior pose on your right side without lunging into your knee. Then touch the inside of your right foot with the outside of your right hand. Reach up to the ceiling with your left hand. Turn your gaze toward and past your left hand to stretch your back. Don’t forget to repeat it on the other side.
Seated Twist
Sanskrit name: Ardha matsyendrasana
Benefits: gives you an amazing stretch, especially after long hours sitting at the office; works the shoulders, hips, and neck
How to: Sit on the floor and extend your legs. Cross your right foot over the outside of your left thigh. Bend your left knee keeping your right knee pointed toward ceiling. Keep your right hand on the floor behind you to stay stable and place your left elbow to the outside of your right knee. Twist to the right as far as you can, moving from your abdomen. Be sure to keep both sides of your butt on the floor. Do this on both sides.
Upward Facing Dog
Sanskrit name: Urdhva mukha svanasana
Benefits: Stretches and strengthens the spine, arms, and wrists
How to: Lie facedown on the floor with your thumbs under shoulders, legs extended with the tops of your feet on the floor. Tuck your hips downward as you squeeze your glutes. Keeping your shoulders down, push up and lift your chest off the ground. Relax and repeat.
Pigeon Pose
Sanskrit name: Eka pada rajakapotasana
Benefits: opens up the shoulders and the chest; great quad stretch
How to: Start in a push-up position, your palms under your shoulders. Place your left knee on the floor near your shoulders with your left heel by your right hip. Press your hands to the floor and sit back with your chest lifted. You can also lower your chest closer to the floor for a stretch. Try it on the other side.
Crow Pose
Sanskrit name: Bakasana
Benefits: Strengthens your arms, wrists, and abs; more of a challenge, but a great trick to pull out at parties
How to: Get into downward facing dog position. Then walk your feet forward until your knees touch your arms. Carefully, bend your elbows and lift your heels off the floor. Rest your knees against the outside of your upper arms. Keep your abs engaged and legs pressed against arms.
Child’s Pose
Sanskrit name: Balasana
Benefits: lets you relax and breathe into your back; stretches the hips, thighs, and ankles; relieves back and neck pain.
How to: Sit upright comfortably on your heels. Roll your torso forward and bring your forehead to rest on the ground in front of you. Extending your arms forward, lower your chest to your knees as close as you comfortably can. Hold the pose and breathe into your torso. Exhale and release to get deeper into your fold.
Chakra and Yoga
When a chakra, or wheel of energy, is stuck it may be helpful to release the prana (energy) through movement. Yoga postures are a great way to release stale or stuck energy from the body because they invite fresh, vital energy back in through poses and the breath.
some of the chakras have many postures to help activate or balance the energy center.
Chakra and Yoga
1st Chakra (Muladhara):Virabhadrasana I, or Warrior I, is a great pose for the first chakra. It connects you to the earth, giving you a strong foundation in the feet. With the root chakra located at the base of the spine in the pelvis, the hips get a nice stretch in this pose, releasing stale energy.

2nd Chakra (Svadhisthana):Baddha Konasana, or Bound Angle Pose, is appropriate to balance the second chakra. This hip opener once again brings attention to the pelvic region, where this chakra sits closely to Muladhara. Stretching the groin area helps to release tension in the seat of Svadishtana.
3rd Chakra (Manipura): Navasana, or Boat Pose, helps to stimulate the third chakra. Located at the solar plexus, this posture activates the fire of Manipura and connects us to our center.
Chakra and Yoga
4th Chakra (Anahata):Ustrasana, or Camel Pose, opens up our heart center. We often protect our hearts and close them off to vulnerability, which may limit our experiences. When we expose our hearts we can invite more love and give more love out, thus balancing Anahata.
5th Chakra (Vishudha):Matsyasna, or Fish Pose, releases our throat chakra. Stretching out our throats permits us to freely express ourselves through our unique voices.
Chakra and Yoga
6th Chakra (Ajna):Child's Pose connects the third eye to the floor, stimulating our center of intuition. By physically activating and bringing awareness to Ajna, we may be able to access our great inner wisdom.You can also stack your fist under your third eye for more stimulation.
7th Chakra (Sahasrara):Sirsasana, or Headstand, activates our crown chakra by placing pressure on the tops of our heads. The seventh chakra is the gateway to universal consciousness, and when stimulated we bring attention to this area and can connect to our higher self.
Health benefits of yoga
Studies of the benefits of yoga are only beginning to accumulate and so the evidence is not overwhelming or conclusive at this point. One of the problems with the studies is that they are done with small numbers of subjects which can make firm conclusions sketchy, and many are conducted in India and published only in foreign medical journals, making it difficult to know what rigorous standards the journals place on the researchers. However, this is not to say that yoga isn't good for you, and the short list of studies may indicate a trend toward, or possibility of, benefits. Below is a brief review of some of the available yoga research
Health benefits of yoga
High blood pressure (hypertension):Many people believe that practicing yoga can help lower blood pressure by teaching breathing techniques and reducing stress.This does not mean that you should stop taking your blood pressure medication if you start practicing yoga (you should never go off medication without the approval of your doctor). More research needs to be done
Mood: After just one yoga class, men reported decreases in tension, fatigue, and anger after yoga, and women reported fairly similar mood benefits. It's well known that physical activity has a mood-elevating effect, and yoga ought to fit right in.
Health benefits of yoga
Diabetes: There is some evidence to suggest that yoga may lower blood glucose. After just eight days of yoga in 98 men and women 20-74 years of age, fasting glucose was better than at the beginning of the study, but subjects in this study were also exposed to dietary counseling and other lifestyle interventions, and so it's difficult to know if the yoga on its own was responsible for the changes.
Carpal tunnel syndrome: Individuals with carpal tunnel syndrome who did yoga twice a week for eight weeks had less pain in their wrists than people with carpal tunnel who wore a splint. The effect may be due to improved grip strength in the yoga subjects.
Health benefits of yoga
Strength and flexibility: In one of the most persuasive yoga studies, men and women 18-27 years of age who participated in two yoga sessions per week for eight weeks increased the strength in their arms from 19% to 31%, and by 28% in their legs. Their ankle flexibility, shoulder elevation, trunk extension, and trunk flexion increased by 13%, 155%, 188%, and 14%, respectively
Asthma: There is some evidence to show that reducing symptoms of asthma and even reduction in asthma medication are the result of regular yoga. Again, this doesn't mean that you should stop taking your asthma medication if you start practicing yoga, but it does suggest that there could be some positive result, and you should ask your doctor if you have a question about it.
Made by: Ahmed Mohamed Saad
1110006
Ahmed Mohamed El Houshy
1110007
Supervised by: Dr. Hatem Mekky
Dr. Amr El Haweit
Full transcript