ASSESSMENT
Yoga
The word yoga comes from an ancient language and means yoke or unite—to bring together your body, mind, and spirit. Yoga has been around for more than 5,000 years. It is a physical, mental, and spiritual practice. It helps increase flexibility, endurance, and your ability to focus.
Lots of physical activities build your muscles and strength, but many times, other parts of your body are left out. Because yoga is a full body workout, it can help to check any imbalance in your muscles. No matter what other activities you participate in, yoga can help strengthen, tone, and stretch your muscles and increase your flexibility. If your body is flexible, you will be less likely to get injured.
Yoga can help clear your mind.
The Yoga Practice
Most yoga practices focus on physical postures called “asanas,” breathing exercises called “pranayama,” and meditation. Together, they unite the body and mind through slow, careful movements. Yoga leads to improved physical fitness, increased ability to concentrate, and decreased stress. Yoga is an activity that helps both your body and mind work a little better.
Many yoga experts believe each person has seven major energy centers called chakras and 42 lesser ones that help to balance the body. The first begins at its base of the spine moving up to the seventh at the top of the head. Different yoga types and positions focus on different chakras. A color, body system, gland, and nerves are associated with each chakra.
Many yoga poses are based on animals and the different postures they do in nature, including Eagle Pose, Cow Pose, and Down Dog. There are 84 basic poses, but many believe there are over a thousand different variations.
A woman doing crow pose out in nature
Gear Up
Before you begin your yoga practice, make sure you are wearing comfortable clothing that will not get in the way of your stretching. T-shirts, shorts, sweatpants, and tank tops are all great to wear for yoga because their fabric is movable and breathes easily.
Bare feet are ideal when you practice yoga, both for the traction they give you for standing poses, as well as the workout your feet will get!
One of the most important things you will need is a yoga or exercise mat to use during seated or floor postures. A firm pillow or folded blanket will work just as well.
Playing it Safe
It is important to make sure your muscles are warmed up before you begin your yoga routine. Never force your body into a posture or try to go beyond your limits. You could strain your muscles. Using the correct form is also key to getting the most out of your yoga experience. Yoga classes are offered for all skill levels, from beginner to expert. The instructors in those classes will walk you through the poses. Do not be afraid to ask your teacher for help! Learning the correct way to do each pose is important for overall mind and body development.
A yoga class is a great way to explore the practice.
Since yoga is not a competitive sport, your progress may be slow. With time, however, your body will become more flexible, and you will be able to achieve more difficult poses. It is normal to feel stiff or sore after yoga. Listen to your body, stretch often, and never push yourself too far.
When and Where to Practice
Yoga can fit easily into your schedule—taking 10-15 minutes each day to practice can make a difference. Yoga is a perfect way to relax and take some time just for yourself. Set aside a special time each day and relax, release, and rejuvenate!
Find a quiet spot to practice yoga where you will not be distracted. Look for a level area that is large enough for you to stretch upwards as well as to the sides for standing and floor positions or stretches.
How to Practice
Yoga workouts should be well-rounded and include lots of different positions from all of the major muscle groups (arms, legs, abs, back, chest). Most importantly, remember to breathe! It is a good idea to start with several arm stretches over your head and deep breaths. Inhale when you try upward and expanded movements, and exhale during downward or forward bending motions.
Most people practice yoga on a soft mat.
Concentrate on each position. Move slowly making controlled movements until you feel your muscles tensing and resisting. You should feel your muscles stretching, not straining. Each pose in yoga is an experiment, so go slowly and listen to your body. Know when you are pushing yourself too hard or need to challenge yourself a little more.
Always remember to take 5-10 minutes to relax your body at the end of your workout. This will help to prevent sore muscles and is a way to unwind your body.
Source: The Centers for Disease Control and Prevention, Public Domain, adapted by the Freckle Team
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Which of the following are central ideas of the text? Select all that apply.
Yoga is beneficial for the mind as well as the body.
Yoga is a difficult practice that requires an instructor.
Yoga poses are named after animals and their movements.
Yoga is a full body workout that challenges the body’s muscles.
How does incorporating yoga into your daily life influence your health?
Yoga helps stretch and strengthen your chakras.
Yoga increases flexibility, endurance, and your ability to focus.
Yoga can make your muscles feel stiff or sore.
Yoga prepares you to participate in competitive sports.
What is the author’s point of view in the text?
The author believes that yoga is better when practiced in a class.
The author believes that yoga is time-consuming but worthwhile.
The author believes that it is likely that you will injure yourself while practicing yoga.
The author believes that yoga has a variety of health benefits.
Which of the following pieces of evidence is relevant to the claim that yoga is a process? Select all that apply.
Yoga incorporates breathing with the stretching poses.
Yoga builds strength and flexibility over time.
Practicing yoga daily can help you eventually achieve more difficult poses.
Relaxing your body at the end of your workout helps to prevent sore muscles.
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The central ideas of the text are:
- Yoga is beneficial for the mind as well as the body.
- Yoga is a full body workout that challenges the body’s muscles.
Incorporating yoga into your daily life influences your health by increasing flexibility, endurance, and your ability to focus. Yoga can also make your muscles feel stiff or sore, but it does not prepare you for participating in competitive sports.
The author's point of view in the text is that yoga has a variety of health benefits.
The pieces of evidence relevant to the claim that yoga is a process are:
- Yoga incorporates breathing with the stretching poses.
- Yoga builds strength and flexibility over time.
- Practicing yoga daily can help you eventually achieve more difficult poses.
- Relaxing your body at the end of your workout helps to prevent sore muscles.
How does incorporating yoga into your daily life influence your health?
Yoga helps stretch and strengthen your chakras.
Yoga increases flexibility, endurance, and your ability to focus.
Yoga can make your muscles feel stiff or sore.
Yoga prepares you to participate in competitive sports.
What is the author’s point of view in the text?
The author believes that yoga is better when practiced in a class.
The author believes that yoga is time-consuming but worthwhile.
The author believes that it is likely that you will injure yourself while practicing yoga.
The author believes that yoga has a variety of health benefits.
The author believes that yoga has a variety of health benefits.
How does incorporating yoga into your daily life influence your health?
Yoga helps stretch and strengthen your chakras.
Yoga increases flexibility, endurance, and your ability to focus.
Yoga can make your muscles feel stiff or sore.
Yoga prepares you to participate in competitive sports.