1. YOGA :)
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____________________________________________________ History of
Yoga
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We might already have an idea of what Yoga is but to understand it better, we have to
know what it has become as well as its roots and beginnings. A quick look at the history
of Yoga will help us appreciate its rich tradition and who knows, it might help us
incorporate Yoga into our lives.
Although Yoga is said to be as old as civilization, there is no physical evidence to
support this claim. Earliest archaeological evidence of Yoga's existence could be found
in stone seals which depict figures of Yoga Poses. The stone seals place Yoga's
existence around 3000 B.C.
Scholars, however, have a reason to believe that Yoga existed long before that and
traced its beginnings in Stone Age Shamanism. Both Shamanism and Yoga have similar
characteristics particularly in their efforts to improve the human condition at that time.
Also, they aim to heal community members and the practitioners act as religious
mediators. Though we know Yoga as focusing more on the self, it started out as
community-oriented before it turned inward.
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____________________________________________________ PROPER
AND SAFE TECHNIQUES
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-It is ideal to practice Yoga under the supervision of a certified Yoga instructor who can
see if you are
-doing the Yoga Poses correctly and help you when necessary
-You also need to tell your instructor if you are pregnant or if you have had any injuries
-Ask your doctor if you can practice Yoga.
-Should you get left behind, just do your own thing at your own pace and do not force
2. yourself to keep up with them. Besides, there is no hurry when it
comes to Yoga.
-Carry out each pose gently while breathing slowly and evenly
-Start with the basic poses and if your body is up for it, move on to difficult ones.
-Prevent injuries by knowing what you can and cannot do. Your Yoga instructor can
assist you in determining the poses suitable for your ability level. If you feel something
painful, stop doing the pose. (Stay within limits)
-Do some Warm-up exercises before a Yoga session.
-Relax your muscles and promote blood circulation prior to a Yoga session by doing
some Warm-up exercises. Stretching is a good way to improve flexibility of the muscles.
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RULES TO YOGA
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-Like any other exercise, Yoga should be practiced empty stomach. In case you had
food, wait for atleast 3 hours before practicing.
-Relax for 10 seconds atleast after each yoga expercise. Do not exert.
-Avoid excessive intake of tea or coffee when you are practicing yoga.
-Like all other workouts you must begin with easy poses, thereafter you can advance to
the tough ones.
-Do not practice yoga on bare ground, use thin yoga mat or thick bed sheet for Yoga.
-Before you start Yoga, you must clear your bowels and bladder; clean your nostrils and
throat of all mucus.
-Woman should not practice yoga during menstruation.
-Food should be taken after ½ hour of practicing yoga.
-It is a normal rule to exhale while bending forward and inhale while moving backwards.
-The most appropriate time for practicing Yoga is in the morning. It is the time when the
mind is calm, composed and fresh.
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YOGA ATTIRE
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3. -Wear loose and comfortable clothes for practicing yoga.
-Being comfortable with what you are wearing can make Yoga a lot more enjoyable to
do. This activity requires a wide range of motion so avoid wearing clothes which can
restrict your movement.
-A common or garden variety of sweat pants that aren’t too baggy and yet allow for free
range of motions, may work quite well for yoga.
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YOGA EQUIPTMENT
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-A Yoga Mat also sometimes called a sticky mat.
-Yoga Mat Bag: While any capacious bag, gym bag or a hold-all of some sort would
carry your yoga mat, but if you want, you could have a proper dedicated yoga mat bag
as part of your yoga equipment.
-Yoga clothing – an important yoga equipment
-A yoga strap or belt: This yoga equipment may be required, particularly for beginners, to
achieve poses that require holding on to the feet, or other bound poses when you still
don’t have the flexibility to achieve the pose without a strap or belt.
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SAFETY ISSUES
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-There are many variations to most postures. If you experience pain or discomfort in any
posture, remember to stop immediately. Don't force anything; you can find an alternative.
-If you suffer from high blood pressure, you should NOT do inverted postures. These
postures increase the bloodflow and can cause serious problems.
-Pregnant women should always consult with their doctor before beginning a yoga
practice. Even those who were doing yoga before becoming pregnant should discuss
continuing their practice with their doctor.
-Yoga can help you adjust to the physical changes your body in undergoing, but it should
be undertaken with care.
-To avoid knee injury when doing yoga, be sure to keep the knees straight (especially in
standing poses). The knees should be forward in line with the ankle and foot. Do NOT let
them push or twist inward or outward.
-Yoga exercises exert pressure on the internal organs. So be sure not to eat before
practice. If you've eaten a meal, wait at least two hours. If you've eaten a snack, wait 30
4. minutes to one hour.
-As with any new physical activity, if you have any existing medical problem or condition,
you should consult your doctor before undertaking a yoga practice. Yoga may seem
simple, but these poses have a strong effect on your muscles and internal organs. If you
have any concerns, you should check with your doctor before starting.
-During heaviest menstrual flow, you should not do yoga poses. Doing this could cause
heavier bleeding because of the pressure the poses exert on internal organs. Instead
focus on breathing and meditation on those days.
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