S: The Power of Yoga
FC: The Power of Yoga | By: Kaitlin Eyestone
1: Table of Contents | What is Yoga ...3 Types of Yoga ...4 Who Can Participate in Yoga ...5 Physiological Benefits ...6 Psychological Benefits ...8 Biomechanical Benefits ...10 Why Incorporate Yoga in School Systems ...12 Curriculum Connections ...14 Classroom Yoga ...16 Middle School Aged Children and Yoga ...17 Boys and Yoga ...18 Comments from Boys ...19 How Much Time for Yoga ...20 General Safety Considerations ...21 Ideas for Your Classroom ...22 More Ideas... ...29 Other Helpful Resources ...31 Yoga in the Community ...32 Do Your Students a Favor ...33
3: What is Yoga? | The word yoga comes from the Sanskrit word yuj, which means to yoke, join, or unite. | Yoga is an ancient practice that brings the body and mind into harmony using meditation, physical postures, breathing, and exercise. | Yoga is an archaic philosophy that came from India more than ten thousand years ago. Its goal is to promotes personal health, growth and wellness. | The ultimate goal of yoga is to reach kaivalya; which means emancipation or ultimate freedom.
4: Types of Yoga | Various types of yoga have evolved over the centuries as different yogis have developed their own philosophies and approaches. | Hatha | Ashtanga | Power | Forrest | Viniyoga | Bikram | Kundalini | Bharata | Dru | Ananda | Anusara | Swara | Iyengar | Jivamukti | Integral
5: Anyone can participate in yoga; age and/or gender do not matter. When participating in yoga people must take into consideration which type of yoga would be appropriate for their physical condition. | Who Can Participate in Yoga?
6: Physiological Benefits of Yoga | Stable autonomic nervous system equilibrium Pulse rate decreases Respiratory rate decreases Blood Pressure decreases Galvanic Skin Response (GSR) increases EEG - alpha waves increase EMG activity decreases Cardiovascular efficiency increases Respiratory efficiency increases Gastrointestinal function normalizes Endocrine function normalizes Excretory functions improve Musculoskeletal flexibility and joint range of motion increase Breath-holding time increases Joint range of motion increase Grip strength increases Eye-hand coordination improves Dexterity skills improve
7: Reaction time improves Posture improves Strength and resiliency increase Endurance increases Energy level increases Weight normalizes Sleep improves Immunity increases Pain decreases Steadiness improves Depth perception improves Balance improves Integrated functioning of body parts improves
8: Psychological Benefits | Somatic and kinesthetic awareness increase Mood improves and subjective well-being increases Self-acceptance and self-actualization increase Social adjustment increases Anxiety and Depression decrease Hostility decreases Concentration improves Memory improves Attention improves Symbol coding improves Depth perception improves Flicker fusion frequency improves Learning efficiency improves Mood improves Self-actualization increase Social skills increases Well-being increases
10: Biomechanical Benefits | Glucose decreases Sodium decreases Total cholesterol decreases Triglycerides decrease HDL cholesterol increases LDL cholesterol decreases VLDL cholesterol decreases Cholinesterase increases
11: Catecholamines decrease ATPase increases Hematocrit increases Hemoglobin increases Lymphocyte count increases Total white blood cell count decreases Thyroxin increases Vitamin C increases Total serum protein increases
12: Yoga can help children deal with stress, violence, and bullying. | Yoga can help children increase their activity levels; thus, yoga can aid children in fighting obesity and diabetes as well as other health issues. | Why Should School Systems Incorporate Yoga? | Yoga can help children deal with body image issues like bulemia and anorexia. | Yoga can help children increase their focus, concentration and attention span. | Yoga can help children develop self discipline. | Yoga can help children balance their emotions. | Yoga can help children sleep better.
13: Yoga can help children develop self esteem. | Yoga can help children develop coordination. | Yoga can help children gain body awareness. | Yoga can help children increase their flexibility; thus, yoga can aid in decreasing the amount of injuries children experience. | Yoga can help unify the two sides of the brain, allowing information and knowledge to enter the brain at deeper levels.
14: Depending on the grade level, different specific outcomes can also be reached. | Absolutely! Yoga has the strongest connection with the physical education curriculum. | Does Yoga Connect to School Curriculum? | Yoga can reach all of the general outcomes of physical education. There are many ways to incorporate yoga; yoga can be geared towards whatever outcome is needed.
15: C - Cooperation Students will interact positively with others. D - Do it Daily for Life Students will assume responsibility to lead an active way of life. | A - Activity Students will acquire skills through a variety of developmentally appropriate movement activities. B - Benefits Health Students will understand, experience and appreciate the health benefits that result from physical activity. | General Outcomes:
16: YES!! Yoga can be used within the classroom either as a full session or as a yoga break. | Yoga breaks can be inserted into daily classroom schedules. During these breaks there are postures and/or breathing techniques that can be practiced in less than three minutes, so they may be used regularly or as needed. | Can Yoga be Done in the Classroom?
17: "It feels good to stretch out my muscles so I can sit down for a long time and focus on the test." - Grade Five Student | "The students specifically requests restorative yoga and meditation" - Grade Eight Teacher | Do Middle School Aged Children Enjoy Yoga? | "I like the mind/body connection and the restfulness that I get from yoga." - Grade Nine Student | "When you're mad you go do yoga and you feel much better." - Grade Four Student | "Yoga has allowed me to let go of expectations and just be me." - Grade Seven Student
18: The days when yoga was regarded as “a practice for women, wimps or spiritual escapists” has ended. | Boys and Yoga | Throughout yoga history many of its practices, particularly the physical postures, were reserved exclusively for male practitioners. | Boys may think yoga in all stretching, but many yoga exercises and poses use the body’s own weight, often coupled with challenging balances, to build strength. | Many sports build muscle and increase strength in boys, but overlook stretching and flexibility. For maximum physical potential, boys need muscle development and flexibility.
19: "It was interesting and definitely not what I expected. I expected it to be putting my feet behind my head. I enjoyed resting on the floor the best. When I stood up I felt very refreshed and felt I had just woken from a good nights sleep." | "I liked the relaxation and it relaxed all my muscles. The majority of the class would like to do it again. It took away all my stress and pains. I would like to do it again." | Comments from Boys
20: Ten minutes a day will help students gain beneficial results. Whether all ten minutes are done in one session or in multiple sessions, students will see results. | How Often Does Yoga Need to be Performed in Order to Obtain Beneficial Results? | By helping students incorporate yoga into their daily routines they will reap the benefits in the short term and long term.
21: If students feel any strain while doing sitting or kneeling postures, allow them to use a cushion or folded blanket. | Inform students not to stretch farther than their bodies feel comfortable with. Modifications can be made for poses to meet specific needs if necessary. | General Safety Considerations | Advise students to keep their neck in alignment with the rest of their spine at all times, especially when arching backwards. | Remind your students to breathe!
22: Ideas For Your Classroom From Yoga in Your School:Exercises for Classroom, Gym and Playground | Please refer to appendix for further details on poses/breathing techniques.
23: Start the Day The Pyramid Cactus Twist Side Stretch Forward Bend Jumping Frog Relaxing Body and Mind Elbow Circles Seated Spinal Twist Easy Triangle Pose Eye Exercises | Energy and Enthusiasm | When Enegy and Attention Wane Chaise Longue Chaise Longue Contemplation The Flying Dolphin Golden Gate Bridge Bicycle Built for Two Energizing Breathing
24: Practicing Pantience and Perseverance Side Stretch at Desk Half Moon Double Silent Tree Warrior Double Warrior | Inner and Outer Strength The Cat Pose The Stretching Cat Downward Dog Pose Triangle Twisting Triangle | Strength and Courage | Insight, Intuition, and Inner Wisdom Intense Forward Stretch The Space Between Each Breath Upside Down The Space Between the Eyebrows Breathing Techniques
25: Enhancing Concentration Nataraja The Tree The Eagle Double Boat Golden Channel Breathing Techniques | Concentration and Balance | Experiencing the Present Moment Arm Stretch at Desk Penguin Stretch Hair-Raising Stretch The Boat Be the Witness Breathing Technique | Balancing Activity with Quiet Time The Bridge Lunge Waterfall The Grape Press Open the Window Breathing Technique
26: Building Trust and Friendship Circle of Friendship Circle of Friendship Game Two Frogs on a Lotus The Toboggan Twin Triangle | Harmony and Friendship | Giving and Receiving Friendship Chair Forward Backbend Sailboat Stretch Twin Spinal Twist Standing Back-to-Back Twist The Moving Pillow Breathing Technique | Creating a Harmoneous Classroom Stetch Up Seated Forward Bend Cobbler's Stretch Back to Back Breathing Techniques Pink Cloud Contemplation
27: Joy Bursting into Blossom Growing Sunflower Double Dancers Tango Twist | Cultivating Contentment Butterfly The Laughing Table Soothing Stretch Cultivating Contentment Breathing Technique Contentment Contemplation | Joy and Contentment | Creativity Sun-Moon Breath Cloudless Sky Contemplation
28: Preparing for Exams Blade Squeeze Touching the Sun Clearning the Mind Breathing Technique Brain Stimulating Forward Bend Three-Part Breath | Silence and Stillness | Sinking into Silence Split Lunge Sinking into Silence The Calm Blue Lake Breathing Technique The Blue Balloom Breathing Technique The Sound of Silence Contemplation | Stillness Silent Stretch Standing Dolphin Spinal Breath Breathing Technique End of the Day Contemplation
29: More Ideas... From the Yoga Association of AB Yoga Outreach | Standing Poses Mountain (Balancing) Chair (Energizing) Volcano (Energizing) Half Moon (Balancing with Calming) Starfish (Energizing) Triangle (Balancing) Sun (Energizing) Warrier II (Energizing) Side Angle (Balancing) Warrier I (Energizing) | Stabalizing Poses Cat (Balancing) Sunbird (Energizing) Child (Calming) Dog (Balancing) Boat (Energizing) | Balancing Poses Stork (Balancing with Energizing) Eagle (Calming) Tree (Balancing) Rocket (Balancing with Energizing) Airplane (Energizing) | Please refer to Appendix for further details.
30: Forward Bends Monkey (Calming) Forward Bend (Calming) | Hip Openers Frog (Balancing with Calming) Butterfly (Calming) Pigeon (Balancing) | Centering Poses Candle (Balancing) Sage (Balancing with Calming) Relaxation (Calming) | Back Bends Cobra (Balancing with Calming) Shark (Energizing) | Twists Windmill (Balancing) Pretzel (Balancing) | More Ideas...Con't
31: YogaKids by Marsha Wenig | Yoga for Children By Mary Stewart | Other Helpful Resources for Your Classroom | The YogaKids Tool Box | The Kids' Yoga Deck: 50 Poses and Games By Annie Buckley | Yoga For The Special Child: A Therupeutic Approach For Infants & Children With Down Syndrome, Cerebralpalsy And Learning Disabilities By Sonia Sumar
32: Little Yogis' Studio Classes are specific for children. There are numerous classes for different age ranges from 1 to 14 years of age. Some classes include parent/child sessions and others are just for children. Internet link for more information: http://littleyogisstudio.blogspot.com/ | Yoga Alliance of Red Deer Holds a wide variety of beginner to advanced yoga classes. Anyone is welcome. Additional courses are also offered for learning how to become a yoga instructor. Internet link for more information: http://www.reddeeryoga.ca/ | Yoga in the Community | Find an Instructor Yoga instructors can also be located in the Alberta area by using Yoga Association of Alberta weblink: http://www.yoga.ca/
33: Do Your Students a Favor... | Make Yoga a Part of their Daily Routine.