Presentation on Yoga, 2 different poses Virabhadrasana 1 (Warrior 1) & Savasana (Corpse Pose) Yoga is now popular with all age groups. This vastly popular form of exercise does not limit by age. All age groups can participate: classes are offered for younger children to improve their energy and injury prevention; for teens to help with the many different stages with puberty, and for older adults to help with muscle and bone strength, while enhancing their mental state.
- 1. Yoga Posture Clinic 2 POSES Virabhadrasana 1 (Warrior 1) Savasana (Corpse Pose) OER learning object Angela Covey David Robbins
2. A regular yoga practice brings so many benefits - reducing aches and pains, lubricating joints, toning your whole body. This presentation is a deep dive into two popular poses, Savasana (Corpse Pose) and Virabhadrasana 1 (Warrior 1). Feel calmer, stronger, more connected 3. Inside, youll find instructions on how to do each pose, the benefits you can expect, and things to watch for to ensure safety and wellbeing. Instructions, benefits and considerations 4. Yoga does a bodymind good, but be sure to explore yoga in consultation with your doctor. We share this information but make no warranty and take no responsibility. Take charge of your own experience. Take charge of your own experience 5. First, the breath Feel the breath enter your nostrils and fill your lungs Feel the breath leave as you slowly empty your lungs and feel the breath exit your nostrils Pay attention to what the breath feels like now, at this moment Is the breath shallow or slow, jagged or smooth? 6. Now, lie on your back Slowly and easily, come to lie on your back Keep noticing the breath Gently release 7. Savasana Corpse Pose Some say Savasana is the most challenging pose of all The trick is to rest, completely, without falling asleep The trick is to keep your focus on your breath 8. Savasana Corpse Pose Instructions Lie on your back Feet spread apart, relaxed and loose Arms extended about a foot from each side, relaxed and loose Chin slightly tucked to extend neck along floor Slow the breath. Focus on the breath 9. Savasana Corpse Pose Benefits Calming Relaxing Integrates previous work 10. Savasana Corpse Pose Watch for: Pain or discomfort in lower back? Bring knees up by placing feet on the floor close to buttocks Let knees fall in and rest against each other or keep them hip-width apart Falling asleep? Focus on breath to stay present 11. Virabhadrasana I Warrior I A powerful way to boost your energy 12. Virabhadrasana I Warrior I An active standing pose Instructions Stand at the back of your space Inhale arms up overhead and exhale as you take a big step with right foot Plant right foot, pivot left foot Hips face forward Settle down into a lunge Check right knee at 90-degree angle Breathe 13. Virabhadrasana I Warrior I Opening, lifting, grounding Instructions Chest is open and lifting up Shoulders are down away from ear Arms are engaged, hands are engaged Put your gaze straight up or right in front of you Left leg is straight and strong Intend left heel to floor 14. Virabhadrasana I Warrior I Inhale up, exhale down Instructions Inhale, lift upper body towards sky Exhale, sink deeper into lunge Breathe 15. Virabhadrasana I Warrior I Come out of pose slowly Instructions To come out, inhale and sink down in lunge a bit deeper, then step right foot back Come back to standing with arms up overhead Exhale arms down to sides or bring hands to prayer position over heart Breathe 16. Virabhadrasana I Warrior I Safety and wellbeing Watch for Keep knee in lunge position at 90-degree angle Widen stance if need be Keep knee in line with middle toe to keep it from splaying off to side Spine is straight not leaning forward 17. Virabhadrasana I Warrior I Safety and wellbeing Modifications For extra support, drop back knee to ground; you will still get the benefits Keep hands on hips instead of overhead as you build upper body strength 18. We hope you enjoyed our presentation! Enjoy & Be Safe! Thank you: Angela Covey & David Robbins