Mr. Countryman CVES Physical Education (click picture to begin)

Mr. Countryman

CVES Physical Education(click picture to begin)

• In this presentation you will learn about the origins of this stress management technique. You will also have the opportunity to learn the benefits and basics of several beginner yoga poses that you can easily incorporate into your daily life.

• There is a short quiz at the end, that can be used to track your progress.

Begin the Journey

At anytime, click the house to return to the Main Menu

History

of

Yoga

Benefits

Postures & Poses

Click the Pictures to Learn More

21

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Pick A Pose (click on figure)(To be saved for last)

What Exactly is Yoga?

The word yoga means "union" in Sanskrit, the language of ancient India where yoga originated. We can think of the union occurring between mind, body and spirit.

What is commonly referred to as "yoga" can be more accurately described by the Sanskrit word asana, which refers to the practice of physical postures or poses.

Asana is only one of the eight "limbs" or types of yoga, the majority of which are more concerned with mental and spiritual well being than physical activity. Today, however, the words asana and yoga have become almost synonymous.

More History

History of Yoga

Yoga was developed and perfected over centuries in India, in fact, it has been practiced for over 5000 years. It’s one of the oldest forms of healing therapy, older than many forms of modern medicine.

History of Yoga

Continue On TheJourney

There are many benefits of practicing yoga, here are ten to name a few:

• You'll feel more relaxed and learn to stay relaxed.

• Your overall muscle tone improves as well as alignment.

• You'll add vitality to your spine, improving all systems of the body, especially the glands and nerves.

• Digestion improves; gas and bloating lessens.• Your lungs expand, increasing oxygen intake.

Benefits of Yoga

More Benefits

• You'll sleep better.

• You'll be less tired during the day with higher energy.

• Your immune system will strengthen.

• You'll learn to set aside time for yourself.

• You'll learn to trust yourself more.

Benefits of Yoga cont…

Continue On TheJourney

Sukhasana - Sit/Easy Position

Easy Position Benefits

• A starting position that helps focus awareness on breathing and the body

• Helps strengthen lower back and open the groin and hips.

Click the Yogi to execute the Easy Position

Click to Return to Postures & Poses

Sukhasana - Sit/Easy Position

Instructions• Sit cross-legged with hands on

knees. Focus on your breath. Keep your spine straight and push the sit bones down into the floor. Allow the knees to gently lower.

• Take 5-10 slow, deep breaths. • On the next inhale, raise your

arms over your head. • Exhale and bring your arms

down slowly. • Repeat 5-7 times.


Tadasana - MountainMountain Benefits

• Improves posture, balance and self-awareness.

Click the Yogi to execute the Mountain Position


Tadasana - MountainInstructions• Breathe. Hold the posture, but try not

to tense up. Breathe • As you inhale, imagine the breath

coming up through the floor, rising through your legs and torso and up into your head

• Reverse the process on the exhale and watch your breath as it passes down from your head, through your chest and stomach, legs and feet

• Hold for 5 to 10 breaths, relax and repeat


Uttanasana II Forward Bend or Extension -

Forward Bend Benefits

• Stretches the legs and spine

• Rests the heart and neck

• Relaxes mind and body

Click the Yogi to execute the Forward Bend Position


Uttanasana II Forward Bend or Extension -

Instructions• Begin standing straight in Mountain

pose or Tadasana • Either grasp your ankles or just

leave your hands on the floor and breathe several times.

• Repeat 3-5 times. On your last bend, hold the position for 5 or 10 breaths

• Curl upward as if pulling yourself up one vertebrae at a time, stacking one on top of another, and leaving the head hanging down until last.


Trikonasana - the Triangle

Triangle Benefits • Stretches the spine• Opens the torso• Improves balance and

concentration

Click the Yogi to execute the Triangle Position


Instructions• Inhale and raise both

arms so they're parallel with the floor.

• Exhale, turn your head to the left and look down your left arm toward your outstretched fingers

Trikonasana - the Triangle


Bhujangasana - The Cobra

Cobra Benefits

• Stretches the spine• Strengthens the back and arms• Opens the chest and heart

Click the Yogi to execute the Cobra Position


Instructions• Inhaling, slowly raise your head and chest as high as it

will go • Only go as far as you are comfortable. Your pelvis

should always remain on the floor. Breathe several times and come down

Bhujangasana - The Cobra


Virabhadrasana II - Warrior I I

Warrior II Benefits• Strengthens legs and

arms • Improves balance and

concentration • Builds confidence

Click the Yogi to execute the Warrior II Position


Virabhadrasana II - Warrior I I

Instructions• Begin in mountain pose with

feet together and hands at side • Raise your arms over head.

Then slowly lower them until your left arm is pointing straight ahead and your right arm is pointing back

• Concentrate on a spot in front of you and breathe

• Take 4 or 5 deep breaths, lower your arms, bring your legs together. Reverse the position


Ardha Sarvangasana – Half Shoulder stand

Half Shoulder Stand Benefits

• Promotes proper thyroid function• Strengthens abdomen• Stretches upper back• Improves blood circulation• Induces relaxation

Click the Yogi to execute the Half Shoulder Stand Position


Instructions• Lie on your back and lift your

legs up into air. Place your hands on your lower back for support, resting your elbows and lower arms on the ground

• Breathe deeply and hold for at the posture for at least 5-10 breaths, increasing the hold over time.

• To come down, slowly lower your legs, keeping them very straight

Ardha Sarvangasana – Half Shoulder stand


Sethu Bandhasa - The Bridge

Bridge Benefits

• Increases flexibility and suppleness• Strengthens the lower back and abdominal muscles• Opens the chest

Click the Yogi to execute the Bridge Position


Sethu Bandhasa - The Bridge

Instructions• To begin, gently raise and lower your tail. Then, slowly,

raise the tailbone and continue lifting the spine, trying to move one vertebra at a time until your entire back is arched upward

• Take five slow, deep breaths.• Come down slowly and repeat.


Savasana - The Corpse

Corpse Benefits• Relaxes and refreshes the body and mind, relieves

stress and anxiety, quiets the mind • Possibly the most important posture, the Corpse, also

known as the Sponge, is as deceptively simple as Tadasana, the Mountain pose

Click the Yogi to execute the Corpse Position


Savasana - The Corpse

Instructions• Start with your feet, imagine the muscles and skin

relaxing, letting go and slowly melting into the floor • Then simply breathe and relax • Stay in the pose for at least 5-10 minutes.

Great!!You’ve done 9 challenging yoga poses.

Let’s see what you remember.



Forward BendPose


TrianglePose


Warrior IIPose


Sit/EasyPose


Half-Shoulder StandPose


CobraPose


CorpsePose


BridgePose


MountainPose

Take The

Challenge!!

Yoga Challenge Question 1

• This is the __________ pose.

A. Cobra

B. Corpse

C. Bridge



A. Cobra

B. Corpse

C. Bridge



A. Cobra

B. Corpse

C. Bridge

Yes!!

Correct, Yoga Master

On to the next question

Sorry

Sensei says: “You chose unwisely”

Please Try Again

Please Try Again

Sorry


Please Try Again

Sorry


Please Try Again

Sorry


Please Try Again

Sorry


Yes!!



Yes!!



Yes!!



Congratulations!!!

You are awesome!

You are now a yoga master.

Take your new knowledge and inspire others

Please Try Again

Sorry



Where did yoga originate from?

A. India

B. United States

C. Australia


Which is the Warrior II pose?

Which is NOT a benefit of yoga?


A. Better posture

B. Improved sleep

C. Financial success

This interactive slideshow is _________.


A. Awesome

B. Super Awesome

C. Super Totally Awesome

Documents

Mr. Countryman CVES Physical Education (click picture to begin)