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Class Quiz Dates

A (3,7) - January 14

B (3,7) - January 14

B (5,6) - January 16

C (3,6) - January 14

F (3,6) - January 14

F (4,7) - January 15


Yoga Review

 

1.  Yoga means "Union" in English.

2.  Hatha Yoga is the style of Yoga that we do here at Prep.  Hatha is a combination of meditations, breathing exercises, and poses (asanas) in which self-realization is achieved.

3.  The physical benefits of Yoga are flexibility (suppleness), strength, balance, weight control, improvement in general health, relief of tension in muscles, etc. 

4.   The Yoga exercises are performed in a series of graceful, rhythmic slow motion movements with a brief "holding" (completely motionless) period for certain positions.  Poise and balance are maintained at all times and the attention is fixed on the movements being executed.  The practice sessions leave you elevated and revitalized not drained.

5.  Throughout the Yoga session, we attempt to fix the consciousness fully on all movements of the exercises and not allow it to wander.  We become fully involved in what we are doing.  You must feel what is happening in your body, especially during the "holding" periods; learn to feel the stretching, become one with the stretches, and do not run away from it; feel the relaxation.

6. Tension is a tightness or a squeezing that occurs in the body mentally, emotionally, and physically.  The stiffer you find yourself, the greater your need for the gentle stretching movements of Yoga.  Remember that you must never strain, jerk, or fight to achieve a more extreme position.  You never want to compare yourself to others and you always want to move into and out of positions slowly.  Just go as far as you can, regardless of where it may be, and have the patience to hold as indicated.  The "hold" will gradually impart the elasticity that is needed to accomplish the most extreme positions.

7. Your exercise clothing should allow for complete freedom of movement.

8.  You should devote 20-30 minutes to each day's practice.  Anytime of day is satisfactory but always wait at least 90 minutes after eating.  (Your body will be more flexible in the afternoon and evenings).

9.  Psychological benefits of practicing Yoga are improved self-confidence, self-esteem, body image, and your ability to overcome obstacles.

10.  One of the Yoga routines that we worked on in class, was called "The Sun Salutation" (see Web page for more information).  In the sun salutation, we stretch almost every muscle in the body, give thanks to a new day, and usually perform it in the morning facing east.

11.  Yoga originated in India many centuries ago by wise men (gurus).  These wise men perceived that human beings are "disjointed".  That is, the body, emotions, mind and spirit pull in their own directions as each in turn, demands the fulfillment of its own needs and desires.  This causes a continual separation and prevents the individual from functioning as an integrated whole.  To make possible an integration of the body, mind, and spirit, Yoga was developed over time and perfected over centuries.  The two major parts of Yoga are meditation and asanas (physical). 

12.  There are many breathing techniques one can use to relax.  Cleansing Breath is when we inhaled through our nose for one second and exhaled through our mouth for one second.  Diaphragmatic Breathing is another technique we used in class.  This is when we use slow, deep breaths during meditations and stretches to help in concentration and focusing.  When we breathe deeply using the diaphragm, we inhale through the nose and exhale through the nose.  When we breathe in, the stomach pushes out, and when we breathe out, the stomach flattens.  Ladder Breathing is when we count in seconds the inhale and exhale and increase the duration by 1 second every breath.  For example, you start out inhaling for one second and then exhale for one second,  The next breath you inhale for two seconds and then exhale for 2 seconds. Continue to 5 seconds inhale, 5 seconds exhale or more if you can handle it.

13.  Another technique used in class is Progressive Relaxation.  This exercise is designed to alleviate tension and make you feel less anxious.  It can be used any time during the day and night to help you fall asleep.  With sufficient practice, this procedure will not only work, but will become very easy to implement for any stresses you may encounter.  The Directions are 1) Sit or lie down in a comfortable place.  2)  Take some deep breaths through your nose and release slowly.  3)  Imagine a scene you find relaxing 4)  You will tense each muscle group for 5-7 seconds.  After you finish one muscle group, start tensing the next.  5)  Focus on total body relaxation while continuing to breathe deeply through your nose.  6)  Once again focus on the image you find most relaxing (the beach, for example).

14.  You learned many poses (asanas) in class.  You are responsible in knowing all of them especially, Boat, Bow, Child, Cobra, Cat, Cat Lift, Caterpillar, Dolphin, Double Chair, Downward Facing-Dog, Lotus, Plank, Mountain, Open Heart, Table, Tree, Double Leg Raise, Shoulder Stand, Plow, Corpse, Bound Angle, Staff, Thread the Needle, Bridge, Warrior, Ball, Seated Twist, Lying Down Twist, Hamstring Stretch, and Forward Fold.  Look at the Poses Review Sheet in the Files section for the pictures of all these poses.

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