Beginners Relaxation Exercise: Yoga for Beginners
Edition: 1
Copyright: 2019
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The goal of Beginners Relaxation Exercise is to help the yoga beginner learn the basics of this activity for the physical, mental, and relaxation benefits gained from the poses, breathwork, and meditation of yoga.
From Beginners Relaxation Exercise: Yoga for Beginners, the first time yogi will be introduced to yoga terminology, versed in the “ins and outs” of a studio including etiquette while at the same time feeling comfortable and safe doing the poses, breathwork, and meditation. With completion of this guide, students will be able to attend any yoga class and be able to participate fully or create their own home practice program. Like most things worth mastering, yoga takes practice and patience. Yoga is something that is available to all generations and fitness levels while providing unlimited benefits.
Preface
Acknowledgments
Chapter 1 What Is Yoga?
Types of Yoga
Health Benefits
Safety
Common Terms
Common Sayings
Etiquette
Attire and Equipment
What Is Yoga Chapter Test
Chapter 2 Breath Work
Victory Breath (Ujjayi)
Three-Part Breath (Dirga)
Sun Piercing Breath/Moon Piercing Breath (Single Nostril Breathing)
Humming Bee Breath (Bhramari)
Cooling Breath (Sitali)
Alternate Nostril Breathing (Nadi Shodhana)
Breath of Fire (Bhastrika)
Breath of Joy
4, 7, 8 Breathing
Even Breath
Breath Control Chapter Test
Chapter 3 Alignment and Beginners Poses
Alignment
Seated, Seated Twist, Seated Forward Bend, and Kneeling Poses
Standing, Standing Forward Bend Poses, and Standing Twist Backbends
Inversions
Arm Supports
Supine Poses
Balancing Poses
Alignment and Poses Chapter Test
Chapter 4 Sun Salutations<Moon Salutations<Dancing Warriors
½ Salutation
Sun Salutation A
Sun Salutation B
Sun Salutation C (Classical Sun Salutation)
Dancing Warriors
Moon Salutation
Sun Salutations Chapter Test
Chapter 5 Meditation
Types of Meditations
Meditation Chapter Test
Chapter 6 Warriors<Balance Poses<Twists
History
Benefits
Importance of Balance Poses
Benefits of Twists
Warriors Poses Chapter Test
Chapter 7 Mudras, Mantras, Mindfulness
Mantras
Mindfulness
Mudras Chapter Test
Chapter 8 Chakras
Chakras Chapter Test
Chapter 9 Brain Break
Poses for Energizing
Standing and Balancing Poses for Focus
Inversions for Focus
Mudras for Focus
Pranayama for Focus or Energy
Brain Yoga
Eye Yoga
Test Taking Strategies
Meditation for Brain Power
Essential Oils or Blends to Help with Focus
Brain Break Chapter Test
Chapter 10 Self-Care
Nutrition
Hydration
Rest
Injury
Mental Health
Self-Care Chapter Test
Chapter 11 Purpose of Home Journaling
Journal 1 Prompt Intention Setting
Journal 2 Prompt Sun Salutations
Journal 3 Prompt Mindfulness
Journal 4 Prompt Love/Hate Poses
Journal 5 Self-Care
Chapter 12 Skills Test
Skills Test Worksheet
Chapter 13 Home Practice
Yoga Sequence Builder
Yoga Sequence Worksheet
Helpful Sequences
Chapter 14 Yoga Games
What’s in the Cards?
Partner Pose Challenge
Useful Online Resources
Glossary
Pose Index
Kim Johnson has an intensive background in education with 29 years of teaching health and fitness to all levels. She graduated from Baylor University in 1988 with a BS in Education majoring in Kinesiology. She is certified by SEVA and received 200 hours of registered yoga teacher training (RYT). Kim also has a certification in Yoga For Children with Special Needs by Yoga in Schools. As a brain aneurysm survivor (2018) Kim contributes her family, Christian faith and yoga/meditation as key to her rehabilitation back to having no deficits.
The goal of Beginners Relaxation Exercise is to help the yoga beginner learn the basics of this activity for the physical, mental, and relaxation benefits gained from the poses, breathwork, and meditation of yoga.
From Beginners Relaxation Exercise: Yoga for Beginners, the first time yogi will be introduced to yoga terminology, versed in the “ins and outs” of a studio including etiquette while at the same time feeling comfortable and safe doing the poses, breathwork, and meditation. With completion of this guide, students will be able to attend any yoga class and be able to participate fully or create their own home practice program. Like most things worth mastering, yoga takes practice and patience. Yoga is something that is available to all generations and fitness levels while providing unlimited benefits.
Preface
Acknowledgments
Chapter 1 What Is Yoga?
Types of Yoga
Health Benefits
Safety
Common Terms
Common Sayings
Etiquette
Attire and Equipment
What Is Yoga Chapter Test
Chapter 2 Breath Work
Victory Breath (Ujjayi)
Three-Part Breath (Dirga)
Sun Piercing Breath/Moon Piercing Breath (Single Nostril Breathing)
Humming Bee Breath (Bhramari)
Cooling Breath (Sitali)
Alternate Nostril Breathing (Nadi Shodhana)
Breath of Fire (Bhastrika)
Breath of Joy
4, 7, 8 Breathing
Even Breath
Breath Control Chapter Test
Chapter 3 Alignment and Beginners Poses
Alignment
Seated, Seated Twist, Seated Forward Bend, and Kneeling Poses
Standing, Standing Forward Bend Poses, and Standing Twist Backbends
Inversions
Arm Supports
Supine Poses
Balancing Poses
Alignment and Poses Chapter Test
Chapter 4 Sun Salutations<Moon Salutations<Dancing Warriors
½ Salutation
Sun Salutation A
Sun Salutation B
Sun Salutation C (Classical Sun Salutation)
Dancing Warriors
Moon Salutation
Sun Salutations Chapter Test
Chapter 5 Meditation
Types of Meditations
Meditation Chapter Test
Chapter 6 Warriors<Balance Poses<Twists
History
Benefits
Importance of Balance Poses
Benefits of Twists
Warriors Poses Chapter Test
Chapter 7 Mudras, Mantras, Mindfulness
Mantras
Mindfulness
Mudras Chapter Test
Chapter 8 Chakras
Chakras Chapter Test
Chapter 9 Brain Break
Poses for Energizing
Standing and Balancing Poses for Focus
Inversions for Focus
Mudras for Focus
Pranayama for Focus or Energy
Brain Yoga
Eye Yoga
Test Taking Strategies
Meditation for Brain Power
Essential Oils or Blends to Help with Focus
Brain Break Chapter Test
Chapter 10 Self-Care
Nutrition
Hydration
Rest
Injury
Mental Health
Self-Care Chapter Test
Chapter 11 Purpose of Home Journaling
Journal 1 Prompt Intention Setting
Journal 2 Prompt Sun Salutations
Journal 3 Prompt Mindfulness
Journal 4 Prompt Love/Hate Poses
Journal 5 Self-Care
Chapter 12 Skills Test
Skills Test Worksheet
Chapter 13 Home Practice
Yoga Sequence Builder
Yoga Sequence Worksheet
Helpful Sequences
Chapter 14 Yoga Games
What’s in the Cards?
Partner Pose Challenge
Useful Online Resources
Glossary
Pose Index
Kim Johnson has an intensive background in education with 29 years of teaching health and fitness to all levels. She graduated from Baylor University in 1988 with a BS in Education majoring in Kinesiology. She is certified by SEVA and received 200 hours of registered yoga teacher training (RYT). Kim also has a certification in Yoga For Children with Special Needs by Yoga in Schools. As a brain aneurysm survivor (2018) Kim contributes her family, Christian faith and yoga/meditation as key to her rehabilitation back to having no deficits.