1. Yoga is Medicine for Your Soul
Bachelors Capstone in Health and Wellness
HW499 – Kaplan University
Tina Samaniego
2. Week 1 Agenda
• Introduce yourself
• Yoga – the big picture
• Discuss Hatha yoga
• Describe at least two breathing
practices
• Understand and practice Yoga
meditation
3. Introductions
Tina Samaniego
• Certified Holistic Health Coach
• Lake in the Hills, IL
• I currently practice Hatha yoga on a
regular basis as one of my close
friends yoga studio
4. Yoga is not just “Yoga”
• In Sanskrit (language of Hinduism)
yoga means “union”
– Union with the universe
– Union between mind and body
• Quiet the mind
• Reach inner piece
5. Eight Limbs of Yoga
1. Ethical behavior (yama)
2. Personal behavior (niyama)
3. Posture (asana)
4. Breath expansion (pranayama)
5. Sensory inhibition (pratyahara)
6. Concentration (dharana)
7. Meditation (dyana)
8. Integration (Samadhi)
(Center for Spirituality and Healing, n.d.)
6. Hatha Yoga (Asanas)
• Hatha means willful or forceful
• Hatha can also be translates as ha, which
means sun (female) and tha which means
moon (male) – which represents internal
balance
• Hatha yoga is a physical practice of poses
known as asanas
• The purpose of Hatha yoga is to open up
the spine so that energy can flow freely
(Lee, 2014)
7. Bellows Breath
• Bellows breath is a breathing technique
used to raise vital energy and increase
alertness
• This technique can be used when you’re
feeling tired or need increased energy
• Let’s practice
8. Relaxing Breath
• Relaxing breath is a breathing technique
used for relaxation and to help quiet the
mind
• This breathing exercise is easy to do and
can be done anywhere
• Practice this technique at least 2 times a
day
• Let’s practice
9. Yoga Meditation
• There are many types of meditation which
can be considered Yoga Meditation
• Yoga is divided into rules of conduct
(yamas and niyamas), postures - which we
have previously discussed, known as
asanas, breathing exercises (pranayama),
and meditation practices (pratyahara,
dharana, dhyana, samadhi)
• Third eye meditation is the most well
known form of yoga meditation
• (Giovanni, 2015)
10. Yoga Meditation
Discussion on page 16 of your handout:
• Third Eye Meditation
• Chakra Meditation
• Gazing Meditation (Trataka)
• Kundalini Meditation
• Kriya Yoga
• Sound Meditation (Nada Yoga)
• Tantra
• Pranayama
• (Giovanni, 2015)
11. Closing Discussions
• We discussed an overview of Hatha yoga
• We discussed two breathing techniques
– When would you use Bellows breath?
– Would you benefit from practicing relaxing
breathing?
• We discussed different types of yoga
meditation
– Have you practiced any of these types of
meditation? Please discuss.
12. References
Breathing: Three Exercises. (n.d.). Retrieved April 24, 2016,
from http://www.drweil.com/drw/u/ART00521/three-
breathing-exercises.html
Giovanni. (2015). 23 Types of Meditation - Find The Best
Techniques For You. Retrieved April 24, 2016, from
http://liveanddare.com/types-of-meditation/
Learning Modules for Healthcare Professionals. (n.d.).
Retrieved April 24, 2016, from
https://www.csh.umn.edu/education/online-learning-
modules-resources/online-learning-modules
Lee, C. (2014). 10 Beginner Yoga FAQs Answered | Yoga
Frequently Asked Questions. Retrieved April 24, 2016,
from http://www.yogajournal.com/article/beginners/yoga-
questions-answered/
Editor's Notes
Introductions will include:
Participant name
The area they reside
Do they currently practice yoga, if so where and how
What they hope to get out of this class
Hatha yoga discussion
Discussion of the physical (Asanas) aspects of yoga
Breathing practices
Bellows breath
Relaxing breath
Yoga meditation
Third Eye Meditation
Chakra Meditation
Gazing Meditation (Trataka)
Kundalini Meditation
Kriya Yoga
Sound Meditation (Nada Yoga)
Tantra
Pranayama
Yoga has been described as consisting of eight limbs which are interconnected. “Practicing the eight limbs of yoga leads to higher stages of ethics, spirituality, and healing” (Center for Spirituality and Healing, n.d.).
Discussion: Can you give an example of each limb and how it may interconnect?
“Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise” (Weil, n.d.).
“Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows. Breathe normally after each cycle” (Weil, n.d.).
Do not do for more than 15 seconds on your first try. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute?” (Weil, n.d.).
“Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward” (Weil, n.d.).
“Exhale completely through your mouth, making a whoosh sound” (Weil, n.d.).
“Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven” (Weil, n.d.).
“Exhale completely through your mouth, making a whoosh sound to a count of eight” (Weil, n.d.).
“This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths” (Weil, n.d.).
