& Mindfulness

Promoting Physical and Emotional Well-being through Body and Mind Exercises Yoga Definition yo· ga | \ ˈyō-gə \

Origin , literally ‘union’

1 capitalized : a Hindu theistic philosophy teaching the suppression of all activity of body, mind, and will in order that the self may realize its distinction from them and attain liberation

2 : a system of physical postures, breathing techniques, and sometimes derived from Yoga but often practiced independently especially in Western cultures to promote physical and emotional well-being Background

● Practiced for over 5000 years, rooted in India ● Yoga Sutras written by Patanjali (2nd Century AD) are widely regarded as the first compilation of formal yogic philosophy ● Western intellectuals were exposed to yoga in the 19th century ● Physical practice gained popularity in the 1950’s ● Yoga movement was used to prepare for seated meditation ● Yoga continues to be widely practiced and styles continue to develop as individuals reap benefits

Patanjali's Yoga Sutras are widely regarded as the first compilation of the formal yoga philosophy

https://www.stylecraze.com/articles/a-brief-history-of-yoga/#gref

TYPES OF PRACTICE

ASANA MINDFULNESS MEDITATION

Physical practice Breath practice to Practicing presence Inwards practice by engaging with through stillness through movement calm the mind using surroundings and observance of and holding the body different breathing the mind in a series of postures techniques Bringing conscious awareness into Learning to control every moment and regulate breath Understanding and accepting impermanence EXERCISE 1 - SARVASANDHI BHODA “ALL JOINTS AWAKENING”

● Bring attention and movement into the joints and ligaments of the body ● Lubricates the joints and acts as a gentle asana to relax and release the body ● Pairing breath with movement - inhaling to expand, exhaling to contract ● Start with the neck and invite gentle rolls initiating from one side, travelling through centre and then over to the other side ● Create similar movements through the wrists and ankles, exploring full rotation in one direction and then the other ● Bring movement into the face by squinting and opening the eyes, widely opening and closing the jaw, massaging the face and the scalp ● Find flexion and extension through the fingers and the toes EXERCISE 2 -

● Finding movement through seated postures ● Increased accessibility for those with mobility issues ● Beneficial for strength, flexibility, circulation, stress, energy and mood ● Very adaptable depending on mobility level ● Low risk of falling or injury ● Pairing breath with movement - inhaling to expand, exhaling to contract PRANAYAMA EXERCISE 1 - CALMING BREATH

1. Find a comfortable seated position where your spine can grow tall and your feet can be planted firmly on the ground. 2. Bring your attention to your breath, closing your eyes if comfortable or softening them and gently gazing down. 3. Begin to inhale through your nose, paying attention to the breath as it enters through the nostrils. Filling up the chest and the abdomen completely. 4. Try to form your lips round and make the shape of a letter “o” with your exhale. 5. Continue for 2-5 minutes 6. Resume your natural inhales and exhales and notice how you feel EXERCISE 2 - SIMHASANA LION’S

BREATHA pose that helps to reduce anger and 1. To practice this breath when you are at rest, come alleviate tension through facial into a pose that you can hold for a period of time. 2. Place your hands on your knees. expressions and vocal release. It may Straighten your arms and extend your fingers. seem silly at first but it reminds us not to 3. Inhale through your nose. take life so seriously. Through practice we 4. Exhale strongly through the mouth, making a "ha" find great ease and confidence. sound. As you exhale, open your mouth wide and stick your tongue as far out as possible towards your chin. 5. Try bringing your (internal focus) towards

your third eye (center of your forehead) or the tip of your nose as you exhale. 6. Inhale, returning to a neutral face. 7. Repeat 4-6 times. MINDFULNESS EXERCISE 1 - LAUGHTER YOGA Greeting laughter Using laughter as a tool to release Walk around to different people with palms pressed dopamine in the body. Laughter together at the upper chest in the Namaste greeting or shake hands and laugh, making sure to look into other yoga manages anxiety and people's eyes. depression while increasing emotional intelligence. Gradient laughter Start by smiling and then slowly begin to laugh with a gentle chuckle. Increase the intensity of the laugh until you've achieved a hearty laugh. Then gradually bring the laugh down to a smile again.

Silent laughter Open your mouth wide and laugh without making a sound. Look into other people's eyes and make funny gestures. EXERCISE 2 - EYE GAZING

Decrease anxiety and strengthen 1. Find a partner and sit comfortably connection with this simple yet across from each other, close enough powerful exercise. to see each other’s eyes. 2. Start to draw your attention to the eyes of the person sitting across from you. Be silent and try your best not to laugh or to make your partner laugh. 3. Hold your gaze for 2 minutes. Feel free to interact and share your experience with your partner afterwards. MEDITATION EXERCISE 1 - VISUALIZATION

Visualization can be a creative tool to assist individuals in a meditation practice.

The visual can be simple; imagining a bright light inside of you that brightens with the inhalation and softens with the exhalation.

The visualization can be a story; guiding the meditator on a journey through a forest, a vast open field, a white sandy beach.

Let’s practice an exercise together - handouts are provided ! EXERCISE 2 - BODY SCAN

Thoroughly scanning through the body, from head to toe.

Learning to pay attention to sensation without judgement (no good, no bad)

Taking time as you guide students from the top of the head, slowly down the body, resting at each new part and taking time to notice and breathe into any sensation.

Body scanning promotes body awareness, stress awareness, and relaxation.

This exercise can be done quickly or slowly, taking time through each individual limb, finding a comfortable seated position or lying down face up. Let’s practice together ! QUESTIONS ? References

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Achanta, R. (2019). A Brief History of Yoga. Retrieved from https://www.stylecraze.com/articles/a-brief-history-of-yoga/#gref

Angelica, & Angelica. (2019, August 8). Benefits of Chair Yoga for Seniors. Retrieved from

http://www.multiculturalcaregiving.net/benefits-of-chair-yoga-for-seniors/.

Editors, Y. J. (2007, August 28). Lion Pose. Retrieved from https://www.yogajournal.com/poses/lion-pose.

Kanigel, R. (2007, October 25). How Laughter Yoga Heals, Plus 6 Fun Exercises to Try. Retrieved from

https://www.yogajournal.com/lifestyle/laughter-cure. References

Mindful or Mind Full? That is the question. (2016, July 25). Retrieved from

https://www.inspirehealth.ca/blog/2016/07/mindful-mind-full-question/.

Person, & wikiHow. (2019, September 6). How to Do Laughter Yoga. Retrieved from

https://www.wikihow.com/Do-Laughter-Yoga.

Tamblyn Sabo, J. P. (2018). Ahimsa Yogayama Teacher Training Manual (9th ed.). Toronto, Ontario: Ahimsa Yoga.

Yoga. (n.d.). Retrieved from https://www.merriam-webster.com/dictionary/yoga.

Yến, H. (1970, January 1). Siddha Yoni Asana (accomplished pose for women). Retrieved from

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