Sample Yoga Class Sequence
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TEACHING HATHA YOGA Teaching Hatha Yoga
TEACHING HATHA YOGA Teaching Hatha Yoga ii Teaching Hatha Yoga TEACHING HATHA YOGA ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! Daniel Clement with Naomi Clement Illustrations by Naomi Clement 2007 – Open Source Yoga – Gabriola Island, British Columbia, Canada iii Teaching Hatha Yoga Copyright © 2007 Daniel Clement All rights reserved. Without limiting the rights under copyright, no part of this publication may be reproduced, stored in, or introduced into a retrieval system, or transmitted, in any form or by any means (electronic, mechanical, photocopying, recording, or otherwise), without the prior written consent of the copyright owner, except for brief reviews. First printing October 2007, second printing 2008, third printing 2009, fourth printing 2010, fifth printing 2011. Contact the publisher on the web at www.opensourceyoga.ca ISBN: 978-0-9735820-9-3 iv Teaching Hatha Yoga Table of Contents · Preface: My Story................................................................................................viii · Acknowledgments...................................................................................................ix · About This Manual.................................................................................................ix · About Owning Yoga................................................................................................xi · Reading/Resources................................................................................................xii PHILOSOPHY, LIFESTYLE & ETHICS.........................................................................xiii -
With These 10 Easy Poses Rest Easy HOME PRACTICE When Life Is at Its Most Demanding, It’S Hard to Imagine Finding a Little Extra Room for Relaxation
rest easy Incorporate restorative yoga into your daily routine with these 10 EASY POSES rest easy HOME PRACTICE WHEN LIFE IS at its most demanding, it’s hard to imagine finding a little extra room for relaxation. But that’s just when you most need to set aside time in your personal practice to get centered, says Iyengar yoga teacher Judith Han- son Lasater, a pioneer of restorative yoga. the sequence that she’s crafted here will help you do just that. these simple supported poses will gradually bring your attention deep inside, preparing you to rest completely in a luxurious savasana (Corpse Pose) for 20 minutes. Lasater ticks off enough benefits to convince even the most time-pressed and stressed skeptic to add this project to the to-do list. “When you do restor- ative yoga,” she says, “you’ll stop having the consistent pain of fatigue that we ignore or hide with caffeine. you’ll begin to feel more patient. you won’t react as quickly.” In essence, Lasater believes that you will function more efficiently and effectively. Plus, she adds, you’re guaranteed to love the feeling of deep relaxation. “Never in my many years of teaching has anyone ever told me that they got into a relaxed state and didn’t want to go back to it,” she says. to surrender completely in savasana or in any other restorative pose, set a timer for 20 minutes. try not to judge yourself if you feel antsy or your mind races. allow your thoughts to float by and come back to your intention to surrender. -
Restorative Yoga
Yoga Club Teacher Training Manual Restorative Yoga Restorative Yoga “Rest & Restore Your Body, Renew Your Spirit” Chrys Kub, Physical Therapist, E-RYT 500 Yoga Club Teacher Training www.yogaclub.us Page 1 Yoga Club Teacher Training Manual Restorative Yoga What is Restorative Yoga Let's face it: Some yoga poses are just delicious. And if yoga were a buffet, restorative postures would most definitely be at the dessert table. Restorative poses are soothing and well-supported and offer the opportunity to linger quietly for a few moments to savor the sweet stillness. In an ideal world every asana in our practice would feel restorative, but poses that fall into the restorative category have a unique ability to leave us feeling nourished, well rested, and restored. Traditionally, yoga classes and home practices begin with active postures followed by a brief restorative posture or two. The development of restorative postures is largely credited to B.K.S. Iyengar, of Pune, India. Iyengar has been teaching yoga for more than sixty years and is widely recognized as a worldwide authority. Iyengar's early teaching experience revealed how pain or injury can result from a student straining in a yoga pose. To alleviate this, he experimented with "props," modifying each pose to each student’s body such that the student could practice without strain. Judith Lasater, Ph.D., P.T. and one of the foremost teachers of restorative yoga, often refers to restorative yoga poses as "active relaxation." By supporting the body with props, restorative yoga alternately stimulates and relaxes the body to help us move toward balance. -
A Chair Based Yoga Workshop for Self-Care and Stress Management for Social Workers and Mental Health Professionals
University of Pennsylvania ScholarlyCommons Doctorate in Social Work (DSW) Dissertations School of Social Policy and Practice Spring 5-19-2015 A CHAIR BASED YOGA WORKSHOP FOR SELF-CARE AND STRESS MANAGEMENT FOR SOCIAL WORKERS AND MENTAL HEALTH PROFESSIONALS Aileen J. McCabe-Maucher University of Pennsylvania, [email protected] Follow this and additional works at: https://repository.upenn.edu/edissertations_sp2 Part of the Social Work Commons Recommended Citation McCabe-Maucher, Aileen J., "A CHAIR BASED YOGA WORKSHOP FOR SELF-CARE AND STRESS MANAGEMENT FOR SOCIAL WORKERS AND MENTAL HEALTH PROFESSIONALS" (2015). Doctorate in Social Work (DSW) Dissertations. 69. https://repository.upenn.edu/edissertations_sp2/69 This paper is posted at ScholarlyCommons. https://repository.upenn.edu/edissertations_sp2/69 For more information, please contact [email protected]. A CHAIR BASED YOGA WORKSHOP FOR SELF-CARE AND STRESS MANAGEMENT FOR SOCIAL WORKERS AND MENTAL HEALTH PROFESSIONALS Abstract ABSTRACT This dissertation is a continuing education unit (CEU) course that teaches social workers and other mental health professionals how to cultivate resiliency and enhance self-care through the ancient practice of yoga. The course explores emerging research that reveals how yoga and other mindfulness-based practices can positively impact neurochemistry and brain biology. Most of the yoga positions and breathing exercises are practiced from a chair and can be adapted to any level of flexibility and fitness level. Designed to make yoga accessible for everyone, the techniques are gentle and available to individuals with various physical abilities, including participants who may be in a wheelchair. The program is experiential in nature but also includes power point slides and traditional classroom style instruction. -
Reconnect and Refuel with This Restorative Yoga Sequence
Reconnect and Refuel With This Restorative Yoga Sequence Reconnect andTake Refuel this week's With free This class Restorative - Power Vinyasa Yoga toSequence Strengthen & Tone with Alba Avella Take the class Reconnect and Refuel With This Restorative Yoga Sequence By Allie Flavio This article has been read 5K+ times. Feelin’ the love! SHARE TWEET PIN 866 SHARES What is restorative yoga? From the exterior, the practice appears like people lying on big pillows, eyes closed, lounging away, and possibly snoring. And this is true – the practice can involve this. But what you can’t see from the outside, is the magic that is taking place on the inside. Magic – say what?! Yes, it’s true. Restorative yoga is a magical practice that, when practiced with complete surrender, can be an incredibly humbling and healing experience. So who should practice restorative yoga? The answer is simple – everyone. The practice benefits everyone – all ages, shapes, sizes, ethnicities, religions, genders, and possibly animals too (okay, that’s a bit far fetched). You get where I’m going though…. So if restorative yoga is SO magical, life-changing, and healing – why aren’t more people doing it? The answer is simple – we don’t allow ourselves. All too often, we approach our yoga practice from a yang/masculine perspective. We show up wanting to build heat, tone muscles, increase flexibility, and sweat. And this is okay, please keep doing this. But I want you to also focus on your yin/feminine side – the cooling, relaxing, softening aspects of your being. And the easiest way to do this within the yoga practice is . -
Teaching Relaxation and Savasana
Yoga Teacher Training Teaching and Practicing Restorative Yoga and Savasana Yoga Education Institute by Nancy Wile © Yoga Education Institute, 2011, 2015 All rights reserved. Any unauthorized use, sharing, reproduction or distribution of these materials by any means is strictly prohibited. Teaching and Practicing Restorative Yoga and Savasana Table of Contents Introduction…………………………………………………………………. 3 Benefits of Relaxation and Restorative Yoga………………………… 5 Restorative Yoga…………………………………………………………… 7 Warm-Ups for a Restorative Class Stretching Breaths………………………………………………… 8 Bridge Flow…………………………………………………………. 10 Easy Leg Pumps…………………………………………………… 11 Knees Side to Side………………………………………………… 12 Neck Stretch………………………………………………………… 13 Seated Arms Side to Side………………………………………… 15 Chest and Shoulder Stretch……………………………………… 16 Spinal Flexes……………………………………………………….. 17 Spinal Balance……………………………………………………… 18 Hip Hinges…………………………………………………………… 19 Quieting Postures Extended Child’s Pose……………………………………………. 20 Thread the Needle………………………………………………… 21 Chest and Chin to the Floor……………………………………. 22 Sphinx……..……………………………………………………….. 23 Prone Twist………………………………………………………… 24 Lunge……………………………………………………………….. 25 Squat……………………………………………………………….. 26 Resting Pigeon…………………………………………………… 27 Seated Twist……………………………………………………….. 28 Sun Worshipper…………………………………………………… 29 Seated Staff Pose (Dandasana)…………………………………. 30 One Leg Seated Forward Fold (Janu Sirsasana)……………. 31 Cobbler’s Pose……………………………………………………. 32 Easy Bridge………………………………………………………… 33 Reclined Hamstring Stretch……………………………………… -
Detailed Course Curriculum for 40 Hour Yoga Teacher Training
Detailed Course Curriculum for 40 Hour Yoga Teacher Training In the context of this course we will be studying the science of the nervous system as well as Ayurveda and many different postures in different variations. Fundamentals Basics of Restorative Yoga Understanding the Nervous System: Parasympathetic and Sympathetic How Restorative Yoga Affects the Nervous System The well-propped pose: to prop or not to prop and why? Stress related disorders, and how they can be caused by an imbalanced nervous system Understanding the role of traditional wisdom and scientific understanding as it informs the Restorative Yoga Practice Restorative Yoga and the 5 senses. Exploring these concepts practically through practice Elements of Support and Adjustments The psychology of deep support The pranas and their relationship to Restorative Yoga The role of mindfulness in the Restorative Yoga practice A detailed look at proper support of the hands, knees, back, pelvis, arms, pelvis, and neck in Savasana and elevated chest pose Use of blankets to move and support of the body The art of touch Adjustments with blankets Stimulating the parasympathetic nervous system with either props or adjustments Use of weights, sandbags, smaller seed bag weights Traditional Wisdom The vayus and their relationship to Restorative Yoga Cooling and Heating/ Calming and Stimulating: understanding the basics of what each restorative does to various systems and parts of the body according to traditional wisdom A detailed beginning exploration of these concepts through Setu Bandha Sarvangasana and Supta Baddha Konasana Ayurveda, Western Culture and Restorative Yoga: The three doshas and how they relate to Restorative Yoga Digestion Understanding the effect of these poses on the full digestive system Breathing, Soothing, Lungs and Liver Supported Shoulderstand Supta Paschimottanasana and adjustments Closing and opening the lungs with blocks Restorative twists The emotion of anger. -
The Path to Healing from Chronic Pain Through Yoga
The Path to Healing from Chronic Pain Through Yoga by Tiffany Lichlyter 200 Hour Yoga Teacher Training September 2012 – May 2013 Prairie Yoga Lisle, IL Pain and Suffering Although the terms are commonly used interchangeably, “pain” and “suffering” are, in fact, two very different things. Pain is rooted in the physiological and has a distinct, discernible bodily causation, while suffering is how we respond to that pain. Judith Lasater describes suffering as “the personalization we bring to our difficulties” and when one’s difficulty is chronic pain, it seems many who suffer recurrent, intractable pain find themselves through typical medical intervention to be trapped in a predictable and often ineffectual cascade of pharmaceuticals and, then inevitably, an ever-escalating stress when a pharmacologic approach falls short of offering marked relief. In this report we will examine the links between stress and chronic pain and we will seek to understand how an integrated approach of asana, meditation, and pranayama might augment (or possibly even supplant) traditional medical approaches to chronic pain. For the purpose of narrowing our efforts, I will focus specifically on stress and its relationship to the cycle of chronic migraine pain. We will look at ways in which yoga can be a supplement to a perhaps already established traditional medical plan to treat chronic pain, and ways in which a tailored and thoughtfully integrated yogic approach might one day perhaps even take the place of traditional medical/pharmacologic avenues. We will look at a 360 degree, comprehensive approach utilizing Asana, Pranayama, and Meditation as a means to not only treat but also possibly prevent or lessen by varying degrees the frequencies, symptoms, or duration of a migraine. -
THREE SPEEDS of YOGA and the EFFECTS on SALIVARY CORTISOL LEVELS in FEMALE NURSING STUDENTS Meagan Hennekens [email protected]
Northern Michigan University NMU Commons All NMU Master's Theses Student Works 5-2018 THREE SPEEDS OF YOGA AND THE EFFECTS ON SALIVARY CORTISOL LEVELS IN FEMALE NURSING STUDENTS Meagan Hennekens [email protected] Follow this and additional works at: https://commons.nmu.edu/theses Part of the Alternative and Complementary Medicine Commons, Other Medical Sciences Commons, and the Other Nursing Commons Recommended Citation Hennekens, Meagan, "THREE SPEEDS OF YOGA AND THE EFFECTS ON SALIVARY CORTISOL LEVELS IN FEMALE NURSING STUDENTS" (2018). All NMU Master's Theses. 537. https://commons.nmu.edu/theses/537 This Open Access is brought to you for free and open access by the Student Works at NMU Commons. It has been accepted for inclusion in All NMU Master's Theses by an authorized administrator of NMU Commons. For more information, please contact [email protected],[email protected]. THREE SPEEDS OF YOGA AND THE EFFECTS ON SALIVARY CORTISOL LEVELS IN FEMALE NURSING STUDENTS By Meagan R. Hennekens THESIS Submitted to Northern Michigan University In partial fulfillment of the requirements For the degree of MASTER OF SCIENCE IN EXERCISE SCIENCE Office of Graduate Education and Research March 2018 SIGNATURE APPROVAL FORM THREE SPEEDS OF YOGA AND THE EFFECTS ON SALIVARY CORTISOL IN FEMALE NURSING STUDENTS This thesis by Meagan R. Hennekens was recommended for approval by the student’s Thesis Committee and Department Head in the School of Health and Human Performance and by the Assistant Provost of Graduate Education and Research. __________________________________________________________ Committee Chair: Dr. Lanae Joubert Date __________________________________________________________ First Reader: Dr. Scott Drum Date __________________________________________________________ Second Reader: Dr. -
Adult Programs You Must Register at Least 3 Days Before the Start of Class
Adult Programs You must register at least 3 days before the start of class. This will enable us to determine if a class will run or not. Morning Yoga A multi-level class that helps to release chronic tension and stress, activate energy and balance, cultivate inner focus and clear awareness both on and off your yoga mat. No two classes will be the same in this fun and creative mix of various yoga traditions. Modifications will be offered to accommodate varying physical needs. Classes include yoga postures, breathing techniques and deep relaxation. Please bring a yoga mat or large towel and a blanket for relaxation.. Karen Gillotti will be your instructor. Activity: 51113-1 7 classes Dates: 4/25/16-6/13/16 Day: Monday Time: 10:30am -12:00pm Fee: $84.00 Location: Congregational Church No Class: 5/30 (corner of Cross Highway & Lonetown Ext.) Activity: 51113-2 8 classes Dates: 4/28/16-6/16/16 Day: Thursday Time: 10:00-11:30AM Fee: $96.00 Location: Congregational Church (corner of Cross Highway & Lonetown Ext.) Evening Yoga Hatha yoga begins with learning the art and science of yoga postures. The method of study is orderly and progressive and the postures are adjusted to meet the physical conditions and needs of each student. Strength, coordination, flexibility, stress relief and an increase in well-being are some of the derived benefits. Activity: 51113-3 6 classes Dates: 4/28/16-6/9/16 Day: Thursday Time: 7:00 - 9:00pm Fee: $78.00 Location: RCC Community Room Instructor: Pat Reichart No Class: 6/2 Yogalates Strengthen the core muscles (abdominals and low back) with mat pilates exercises. -
Group Exercise Class Descriptions – ROBINHOOD ROAD FAMILY YMCA
Group Exercise Class Descriptions – ROBINHOOD ROAD FAMILY YMCA BODYATTACK™ - is the sports-inspired cardio workout for building strength and stamina. This high-energy interval training class combines athletic aerobic movements with strength and stabilization exercises. Dynamic instructors and powerful music motivate everyone towards their fitness goals - from the weekend athlete to the hard-core competitor! BODYCOMBAT™ is the empowering group fitness cardio workout where you are totally unleashed! This fiercely energetic program is inspired by mixed martial arts and draws from a wide array of disciplines such as karate, boxing, Taekwondo, Tai Chi and Muay Thai. You'll strike, punch, kick and kata your way through calories to superior cardio fitness. BODYFLOW® - is the Yoga, Tai Chi, Pilates workout that builds flexibility and strength and leaves you feeling centered and calm. Controlled breathing, concentration and a carefully structured series of stretches, moves and poses to music create a holistic workout that brings the body into a state of harmony and balance. BODYPUMP™ *SEE YOUTH ATTENDANCE POLICY* the original LES MILLS™ barbell class, will sculpt, tone and strengthen your entire body, fast! Focusing on low weight loads and high repetition movements, you'll burn fat, gain strength and quickly produce lean body muscle conditioning. CARDIO INTERVAL - is a 30-minute class designed to be a full body cardio and core workout for all fitness levels. CXWORX™ hones in on the torso and sling muscles that connect your upper body to your lower body. It’s ideal for tightening your tummy and butt, while also improving functional strength and assisting in injury prevention. -
Preserve Your Light
HAPPY DECEMBER 2020 HOLIDAYS! INSIDE 01 KEY FEATURE: BRIGHTEN PRESERVE YOUR LIGHT YOUR HOLIDAY SPIRIT THIS YEAR WITH A LITTLE BIT OF SELF-CARE 04 STAFF SPOTLIGHT 05 PATIENT SPOTLIGHT 07 SEASONAL TIPS: FROM OUR FAMILY TO YOURS 09 EXERCISES OF THE MONTH: MAKE YOUR HEALTH A PRIORITY 11 HEALTHY HOLIDAY RECIPE 12 CLINIC NEWS 13 WE’D LOVE TO HEAR FROM YOU Brighten your holiday spirit this OVER 70 year with a little bit of self-care. LOCATIONS NEAR YOU 2020 brought a wave of unprecedented challenges. From pandemic panic to quarantine blues, this year has placed a heavy burden on many REQUEST AN APPOINTMENT people. On December 21, the Winter Solstice, we’ll have the shortest day (and the longest night) of the year, with many cold, dark months ahead. Add in the stress of the holiday season, and you might start to think that this truly isn’t the “season to be jolly.” Many people are trying to maintain holiday traditions despite COVID-19—working to virtually bring family together, give gifts, and prepare beautiful meals. But trying to juggle all of this in a new remote environment is a struggle, and leaves little room to appreciate the true meaning of the Season of Light. (KEY FEATURE CONTINUED ON PAGE 2) BAY STATE PHYSICAL THERAPY 2 DECEMBER 2020 OVER 70 LOCATIONS NEAR YOU REQUEST AN APPOINTMENT KEY FEATURE Brighten your holiday spirit this year with a little bit of self-care. (KEY FEATURE CONTINUED FROM PAGE 1) SELF-CARE: A SIMPLE WAY RE-KINDLE YOUR These workouts can increase your heart rate during “INNER LIGHT” exercise due to gravity because your muscles work a Much like most of the natural world, this can also be a little bit harder to overcome the resistance of being time to “hibernate,” hunker down, and invest in much pulled down your staircase.