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Stress Management - Chapter 22

PHED Lecture

Stress Management

on 21 February 2013

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Transcript of Stress Management - Chapter 22

Chapter 22 Yoga Explain the meaning, purpose, and benefits of yoga

Differentiate between types of yoga

Learn how to prepare for yoga practice Student Objectives Practice various yoga poses designed to promote well-being and relaxation Yoga A course of exercises and postures intended to promote control of the body and mind and to attain physical and spiritual well-being Union of the body, mind, emotions, and spirit into one harmonious, integrated whole

Once the body has established harmony, healing can take place Background Originated in India nearly 5,000 years ago

Yoga sutras – aphorisms or thoughts Eight limbs or branches of yoga

Yama – restraint

Niyama – observance

Asana – physical exercises

Pranayama – breathing techniques Pratyahara – preparation for meditation

Dharana – concentration

Dhyana – meditation

Samadhi – absorption Pratyahara – preparation for meditation

Dharana – concentration

Dhyana – meditation

Samadhi – absorption Overview of Yoga Styles Hatha yoga – a form of yoga involving simple poses that flow from one to the other at a comfortable pace

Iyengar yoga – classical style of yoga that is softer on the body; emphasizes symmetry, alignment, and meditation Ashtanga yoga (power yoga) – light one meditation but heavy on developing strength and stamina

Kundalini yoga – incorporates mantras, meditations, visualizations, and guided relaxation Bikram yoga – done in a hot room; warms and stretches muscles, ligaments, and tendons in a certain order

Kripalu yoga – a continuous flow of postures while meditating for gentle yet dynamic yoga Sivananda yoga – a series of 12 poses, with a foundation of the sun salutation, breathing exercises, relaxation, and mantra chanting Benefits of Yoga Reduced stress
Sound sleep
Reduced cortisol levels
Smoking cessation help
Sense of well-being
Increased strength and flexibility
Slowed aging process Yoga activates PNS activity

Yoga helps us develop and grow Hatha Yoga Consists of regulating the mind and body through breathing exercises (pranayamas) and more than 200 balanced physical postures or poses (asanas) that exercise and lengthen all the muscles in the body Effective for inducing a state of energized relaxation

Emphasis is on giving complete mental attention to each movement Postures - Asanas Gentle stretching movements designed to rejuvenate and bring balance to the entire body

Increases blood flow to specific areas of the body

Increases flexibility in the spine

Disciplines the mind and body Designed to develop the body with three primary facets of fitness:
Balance Pranayama - Breathing Emphasized as the central way to purify the physical and energy body, to build strength and stamina, to control the mind, and to achieve clear perception First breath-related goal is to slow down your breath and to make your inhalations and exhalations even

Next goal is to learn to hold the breath during each breath cycle The key to yoga is to avoid straining

Ujjayi breathing – an audible breath that has a soothing, rhythmic, oceanic quality Dyhana - Meditation Clear your mind so you can see yourself and the world around you more clearly

Remaining aware of the natural flow of your breathing, and also the feelings your body gives you as you move into and hold the poses Putting It All Together Yoga postures, controlled breathing, and mental focus work on all dimensions of the mind and body:
Behaviorally How to Do Yoga There are a variety of poses and variations for each pose

Keep a part of your mind focused on your breathing as you move

Move slowly into and out of each pose Stretch to an almost maximal range of motion, then ease back

As you hold the pose, allow yourself to move ever so slightly more into the stretch each time you exhale Keep your attention focused directly on what is happening in your body

Never push yourself through the range of a stretch to a point where you feel pain Usually done barefoot in loose, comfortable clothing

Might find it helpful to bring a towel or a mat

Can be done anywhere Taking Precautions Check with your healthcare provider before starting a new yoga program Tips for Enhancing Yoga Do on an empty stomach
Practice at least one hour a week
Practice the same time everyday
Go at your own pace Take responsibility for your progress

Be patient with yourself

Enjoy the experience Finding a Yoga Class Beginners usually find it helpful to learn with an instructor

Contact the instructor and get all your questions answered so that you know what to expect At the end of the class, you should feel invigorated, yet relaxed and calm

If you don’t, talk to you instructor or find another class On two separate occasions, experiment with various poses

Respond to the following:
Which poses did you do?

Which did you find difficult, easy, or impossible? Yoga Practice LAB How did you feel before, during and after each session?

Describe how your perceptions have changed about yoga Yoga Practice LAB Include a brief summary about what you liked and/or did not like about yoga as a relaxation technique Yoga Practice LAB Key Points -Yoga is a course of exercises and positions intended to promote control of the body and mind and to attain physical and spiritual well-being

-Yoga is thought to have originated in India nearly 5,000 years ago

Many styles of yoga exist
-Hatha yoga consists of regulating the mind and body through 14 different breathing exercises (pranayamas) and more than 200 balanced physical poses (asanas) to exercise and lengthen all the muscles in the body
-Hatha yoga is especially effective in reducing stress and restoring balance
- Studies find a variety of physiological and psychological health benefits from regular practice of yoga
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