Lesson One

Introduction:

How does yoga relate to complementary and alternative medicine?

Complementary and alternative medicine is becoming more and more common to prevent
and treat different health related conditions. Complementary medicine is used along with
conventional medicine while alternative medicine is used in place of conventional medicine
(Complementary, Alternative, or Integrative Health: What’s In a Name?, 2017). Complementary
and alternative medicine examples include yoga, herbs, meditation, acupuncture, special diets,
and massage just to name a few. There are two categories of complementary and alternative
medicine: natural products and mind/body practices and yoga falls under mind/body practices
(Complementary, Alternative…, 2017).

***pass out handout that goes more into depth about CAM
***get into groups of 3 or 4 and look over the handout together
***come back to attention and take a minute and ask and answer questions about CAM

What is yoga?

It is common for people to relate yoga practice with religion. While it can be a religious
practice it does not have to be. For many people, yoga is a practice used strictly for health
benefits. “Yoga in its full form combines physical postures, breathing exercises, meditation, and
a distinct philosophy” (Yoga: In Depth, 2017).

History of yoga?

Yoga was first created in 1500 BC in India and Pakistan. However, it was not until 600
BC that yoga grew into a well-known practice. Then in 200 BC, the different yoga practices were
created (Micozzi, 2011).

Who practices yoga?

Yoga is most commonly used among adults: Out of all complementary and alternative
practices, yoga is the sixth most commonly used practice at more than 13 million adults
practicing yoga (Yoga: In Depth, 2017). This amount increases a small amount each year. Not
only are adults are practicing yoga, but children are starting to practice yoga. In the year of 2007,
1.5 million children had tried yoga at some point (Yoga: In Depth, 2017).

Yoga vs. Stretching

Yoga and stretching can look the same to some people. However, there is a difference
between the two. In yoga, the body is controlled; the brain is alert; and there is a focus on each
move, feeling, thought, and breath (Marnica, 2016). On the other hand, stretching the muscles of
the body does not have the same kind of focus on the body. For the most part when we are
stretching we are carelessly just move through the motions maybe counting the seconds for each
stretch.

***Question and Answers

***Quiz over information

Lesson Two
Yoga for your health:

Benefits

It has been shown that yoga can improve overall wellness in people who suffer from
cancer, cardiac function, chronic obstructive pulmonary disease, low quality of life, depression,
diabetes, decreasing mobility, insomnia, low back pain, neurological disorders, obesity,
osteoarthritis, and pain (Yoga, 2018).

***class discussion about how yoga can improve each of these conditions

Research evidence:

 people with chronic low-back pain suggest that a carefully adapted set of yoga
poses may help reduce pain and improve function (Yoga: In Depth, 2017)
 practicing yoga has shown health benefits such as reducing heart rate and
blood pressure and may also help relieve anxiety and depression (Yoga: In
Depth, 2017).

*** watch video: https://nccih.nih.gov/video/yoga

***group discussion about video
***class reflection

Risks & Safety Tips

Since yoga is low impact and there is only a small chance of injury. However, with any
type of physical activity, injury is always a possibility. Most commonly, but still unlikely to
happen, is pain from nerve damage (Yoga: In Depth, 2017).

Also, talking to a health care professional before doing physical activity is highly
recommend for those who are pregnant, have high or low blood pressure, suffer from glaucoma,
have osteoporosis, and suffer from lower back pain (Yoga: In Depth, 2017). Those who suffer
from these medical conditions will most likely still be able to practice yoga, but will be asked to
do modified positions.

***Pass out handout and discuss

***Questions and Answers
***Quiz over information

Lesson Three
Types of yoga:

Hatha Yoga

Hatha yoga is best for those who are first starting learning yoga and have a medical
condition where they need to modification. This type of yoga is slow and gentler compared to
other types (Yu, 2017).

***watch a few minutes of example video: https://www.youtube.com/watch?v=TAA-SZ05zSg

***get up and try one pose

Vinyasa Yoga

Vinyasa yoga is are for those who like to get their heart rate up fast. Therefore, those who
have high blood pressure or heart issues should stay clear of this type of yoga. Each movement is
linked to the breath and pace of each pose is quick (Yu, 2017).

***watch a few minutes of example video: https://www.youtube.com/watch?v=r0xJbkTyo8Q

***get up and try one pose

Iyengar Yoga

Iyengar yoga can help improve the body’s flexibility. Blocks, blankets, straps, and ropes
may be used to help move the body in a safe but effeive range of motion (Yu, 2017) The goal
here is to slowly become more and more flexible so evenyally these resources will no longer be
needed. This type of yoga is meant to stretch the body, therefore, poses will be held longer to so
it is important to use proper form (Yu, 2017).

***watch a few minutes of example video: https://www.youtube.com/watch?v=a9jF1cev-i0

***get up and try one pose

Ashtanga Yoga
 Ashtanga yoga is a more challenging yoga but also follows a certain routine. These poses
consist of 6 series that flow together, and it forces you to properly use your breath to build
internal heat in the body (Yu, 2017).

***watch a few minutes of example video: https://www.youtube.com/watch?v=vQKa077sIJU

***get up and try one pose

Bikram Yoga

Bikram yoga will make you break a sweat. This yoga has 26 specific poses and two
breathing exercise, but done in a heated room (Yu, 2017). While this is great for those first
starting out in yoga since there is a predictable sequence, it is also considered vigorous since it
does include high heat (Yu, 2017). Stay hydrated!

***watch a few minutes of example video: https://www.youtube.com/watch?v=2nqa9F2A6Mk

***get up and try one pose

Kundalini Yoga

Kundalini yoga is physically and mentally challenging and is different than the rest of
yoga due to the chanting is done (Yu, 2017). This is a great type of yoga for those who relate
yoga with religion and want to focus on their spiritual energy.

***watch a few minutes of example video: https://www.youtube.com/watch?v=s_yGfB4QKxE

***get up and try one pose

Yin Yoga

Yin yoga is another yoga that is great for flexibility that also used other resources such as
blocks, blankets, and straps. “Poses are held for several minutes at a time. This meditative
practice is designed to target your deeper connective tissues and fascia, restoring length and
elasticity” (Yu, 2017). While this is great for people who need to stretch, it is not recommedon
for those who have a connective tissue disorder (Yu, 2017).

***watch a few minutes of examples video: https://www.youtube.com/watch?v=xyAY1zyuDeg

***get up and try one pose
***question and answers
***quiz over information
***pass out final handout that summarizes all the information that was covered
***Final questions and answers
 References

Complementary, alternative, or integrative health: What’s in a name? (September 24, 2017).

National Center for Complementary and Integrative Health. Retrieved March 1, 2018,
from https://nccih.nih.gov/health/integrative-health

Marnica, N. (Aug. 29, 2016). Yoga Vs. Stretching: What’s The Difference?. Fitness Republic.
Retrieved March 1, 2018, from https://wwws.fitnessrepublic.com/fitness/yoga-vs-
stretching-whats-the-difference.html

Micozzi, M. (2011). Fundamentals of Complementary and Alternative Medicine. 4th ed. St.
Louis, Missouri: Saunders Elsevier.

Yoga. (2018). University of Minnesota. Retrieved March 1, 2018, from

http://www.cshmodules.umn.edu/Integrativehealingpractices/yoga_rlo__sq.php?runningti
tle=Yoga&runningtitle=Yoga&AUD=CSH&QUIZ=1&PREVIEW=NO&SCORE_REPO
RT_URL=https%3A//www.csh.umn.edu/education/online-modules-and-
resources/learning-modules-healthcare-professionals

Yoga: In depth. (September 19, 2017). National Center for Complementary and Integrative
Health. Retrieved March 1, 2018, from
https://nccih.nih.gov/health/yoga/introduction.htm

Yu, C. (September 16, 2017). The beginner’s guide to every type of yoga out there. DailyBurn.
Retrieved March 1, 2018, from http://dailyburn.com/life/fitness/yoga-for-beginners-
kundalini-yin-bikram/