Being alive is something we have the utmost gratitude for, and fitness and health are of

universal concern.

Healthy eating is understanding what nutrients are available in the food a person eats
and how the body uses them.

OVERWEIGHT AND OBESITY

- Being overweight means having more body weight than is considered normal for
one’s age or build. It does not necessarily imply excess fat.
- Overweight and obesity are defined as abnormal or excessive fat accumulation that
may impair health.
Obesity
- is the condition of being obese. This means that there is a large amount of excess
body fat with a BMI of over 30.
-
Causes of Obesity and Being Overweight
 Metabolic or eating disorder
 Medical Conditions
 Other types of hormonal imbalance
 Overeating and sedentary lifestyle with no exercise.
 Physical disabilities
 Food allergies

Eating Disorders
- are actually serious and often result to fatal illness that cause severe disturbances to a
person’s eating behaviors and weight regulation.
- They are serious emotional and physical problems that can have a life-threatening
consequences for both males and females.

Common signs and symptoms of eating disorders

• Chronic dieting despite being dangerously underweight
• Constant weight fluctuations
• Obsession with calories and fat contents of food
• Engaging in ritualistic eating patterns such as cutting food into tiny pieces, eating alone,
and/or hiding food
 Continued fixation with food, recipes, or cooking; the individual may cook intricate meals
for others but refrain from partaking of the food
• Depression or lethargic stage
• Avoidance of social functions, family, and friends; thus, becoming isolated

Types of Eating Disorders

 Anorexia Nervosa – The person fiercely limit the quantity of food he/she consumes and
views himself/herself as overweight, even when he/she is clearly underweight.
 Bulimia Nervosa – is characterized by repeated binge eating followed by behaviors that
compensate for the overeating such as forced vomiting, excessive exercise, or extreme
use of laxatives or diuretics.
  Binge Eating Disorder – The person who suffers from binge eating disorder will
frequently lose control over his/her eating.
 Emotional Eating - It is when a person uses food as a way to deal with feelings instead
of satisfying his/her hunger. Many have experienced finishing a whole bag of chips out of
boredom or downing cookie after cookie whike cramming for a big test.

Prevention of Eating Disorders

 You should have a genuine awareness that will help you avoid judgmental or
mistaken attitudes about food, weight, body shape, and eating disorder.
 Challenge the false belief that thinness, weight lose and/or muscularity are
desirable, while body fat and weight gain are shameful or indicate laziness,
worthlessness, or immorality.
 Avoid attitudes or actions that communicate “ I will like you better if you lose
weight; do not eat so much or change your body shape.”
 Do not think that a particular diet, weight or body size will automatically lead
to happiness and fulfillment.
 Talk about yourself with respect and appreciation and value yourself based on
your goals, accomplishments, talents, and character. Embrace the natural
diversity of human bodies and celebrate your body’s unique shape and size.
 Become a critical viewer of the media and its messages self-esteem and body
image.

Mindful Eating
- To be mindful is to use our minds to look inside, outside and all around to consider
our actions and how these affect our selves, others, and the world around us.

- Mindfulness is usually associated with meditation and stress relief but it can also be a
powerful tool when choosing what we eat, how we are eating, and how our choices
affect out health and that of our environment. Just ask yourself who, what, when,
where, why, and how

WHAT are you eating?

- Pay attention to food labels, ingredients lists, and sourcing. Avoid food with contents
that trigger a stress response in your body, namely, refined sugars and carbohydrates.
If you see this in the first five ingredients, find something else. Remember you are
what you eat. Opt over quality over quantity.

WHY are you eating?

- Are you hungry? Stressed out? Sad? Celebrating? Keep a food journal and watch for
trends in your eating habits. You may discover that you may eat much high-fat, high-
calorie foods when stressed. If you are aware of this trend, you will be able to look
for other ways to relieve stress that do not involve energy dense foods that may
ultimately be leading to your weight gain.

WHEN are you eating?

 - Avoid skipping meals if possible. Instead, try to evenly space your meals and snacks
throughout the day which will be easier on your body’s digestive system.

HOW do you eat?

- This is perhaps the most important part. Engage your five senses while eating and
slowly eat your food to really appreciate and savor the experience. Eating is very
sensual and perhaps our greatest weapon against diseases.

WHO is growing your food?

- You should know who is growing and preparing your food.

WHERE does your food come from?

- Many factors affect nutrition content such as variety, production method, post-harvest
handling, storage, and transportation. Most often local food will be higher in nutrition
content simply because it has traveled a shorter distance and the varieties chosen are
for taste, not shelf stability.
 HEALTH 10
Significance of Health Trends, Issues, and Concerns

Responsible Parenthood and Reproductive Health Act of 2012 (RA 10354)

 Known as Reproductive Health Law or RH Law. A law in the Philippines that guarantees
universal access to methods of contraception, fertility control, sexual education, and
maternal care.
Guarantees:
 Reproductive health and sexuality education for the youth.
 Regular funding for the law’s full implementation.
 Maternal health care services, including skilled birth attendance and
facility-based deliveries.
 Access to services on the Reproductive Health (RH) and Family Planning
(FP), with due regard to the informed choice of individuals and couples
who will accept these services.

Pros and Cons Raised About RH Law

Pros
Overpopulation
- is the responsive approach to rapid
population growth which many people
point out as a cause of poverty.
Pro-choice and Pro-chance
- people have a choice as to how many
children they can afford to care for.
Reproductive health education for the youth
- This will raise the level of awareness of
the youth’s perception of gender roles
and will influence the choices they will
make about their own sexual behavior.
Cons
Overpopulation
- The growing supply of young workers
is projected to contribute a high
percentage in economic growth of the
Philippines
Antilife
- RH Bill is a violation of a religious
doctrine in the Philippines which is a
Catholic-dominated nation.
Contraceptives are not an assurance to
prevent fertilization because medical
studies show that some of these
contraceptives are abortifacient.
Irresponsible sexual behavior
- Introducing health education and
promoting the use of contraceptives
may encourage irresponsible sexual
attitude, especially among the youth.
Maternal care Prone to corruption
- The bill aims to provide sufficient - Implementation of the bill will cost
services such as emergency obstetrics billions of pesos and the threat lies
and basic care. In addition, skilled behind the process.
medical personnel will be provided
even in remote areas to decrease
maternal death which is mostly caused
by unattended childbirth.
The Elements of Reproductive Health (Section 4, RA 10354)

 Family planning information and services which shall include as a first priority making
women of reproductive age fully aware of their respective cycles to make them aware of
when fertilization is highly probable, as well as highly improbable.
 Maternal, infant and child health and nutrition, including breastfeeding.
 Proscription of abortion and management of abortion complications.
 Adolescent and youth reproductive health guidance and counseling.
 Prevention, treatment, and management of reproductive tract infections (RTI), HIV, and
AIDS and other sexually transmittable infections (STI).
 Elimination of violence against women and children and other forms of sexual and
gender-based violence.
 Education and counseling on sexuality and reproductive health.
 Treatment of breast and reproductive tract cancers and other gynecological conditions
and disorders.
 Male responsibility and involvement and men’s reproductive health.
 Prevention, treatment, and management of infertility and sexual dysfunction;
 Reproductive health education for the adolescents.
 Mental health aspect of reproductive health care

Tobacco Regulation Act of 2003 (RA 9211)

 An omnibus law regulating smoking in public places, tobacco advertising, promotion and
sponsorship, and sales restrictions, among other requirements.
Comprehensive Dangerous Drugs Act of 2002 (RA 9165)

 This Act institutes the Comprehensive Dangerous Drugs Act of 2002, repealing Republic
Act 6425, otherwise known as The Dangerous Drugs Act of 1972, as amended, providing
funds therefore, and for other purposes.
 It likewise penalizes any person who sells, trades, administers, dispenses, delivers, gives
away to another, distributes or transports any controlled precursor and essential chemical,
or who acts as a broker in such transaction, unless he/she is authorized by law.
Consumer Act of the Philippines (RA 7394)
  Is the policy of the State to protect the interest of the consumer, promote general welfare,
and establish standards of conduct for business and industry. The Act is all focused to the
welfare, protection, and rights of all the consumers in the Philippines.
Guarantees:
 To protect the public against unreasonable risks of injury associated with
consumer products.
 To develop and provide safety and quality standards for consumer
products including performance or use-oriented standards, codes of
practice, and methods of tests.
 To undertake research on quality improvement of products and
investigation into causes and prevention of product-related deaths,
illnesses, and injuries.
 To assist the consumer in evaluating the quality including safety,
performance, and comparative utility of consumer products.
 To assure the public of the consistency of standardized products.
National Environmental Awareness and Education Act of 2008 (RA 9512)

 This Act for the promotion of environmental awareness through environmental

education which shall encompass environmental concepts and principles, environmental
laws, the state of international and local environment, local best practices, the threats of
environmental degradation and its impact on human well-being, the responsibility of the
citizenry to the environment and the value of conservation, and protection and
rehabilitation of natural resources and the environment.
Traditional and Alternative Medicine Act (TAMA) of 1997 (RA 8423)

 An Act creating the Philippine Institute of Traditional and Alternative Health Care
(PITAHC) to accelerate the development of traditional and alternative health-care in the
Philippines, providing for a traditional and alternative health care development fund and
for other purposes.
Philippine Aids Prevention and Control Act of 1998 (RA 8504)

 An act promulgating policies and Prescribing measures for the prevention and control of
HIV/AIDS in the Philippines, institution nationwide HIV/AIDS information and
educational program, establishing a comprehensive HIV/AIDS monitoring system,
Strengthening the Philippine nation Aids council, and for other purposes
 The State shall promote public awareness about the causes, modes of transmission,
consequences, means of prevention and control of HIV/AIDS through a comprehensive
nationwide educational and information campaign organized and conducted by the State.
Such campaigns shall promote value formation and employ scientifically proven
 approaches, focus on the family as a basic social unit, and be carried out in all schools
and training centers, workplaces, and communities. This program shall involve affected
individuals and groups, including people living with HIV/AIDS.
 The Government will develop and promote safe medical practices. All blood, organs, and
tissue for donation will be tested. If it tests positive, it will be disposed of safely, and not
used.
 The Government will provide appropriate confidential HIV testing. HIV testing can only
be done with the consent of the person tested. With counseling that will be conducted
before and after testing.
National Blood Services Act of 1994 (RA 7719)

 This Act promotes voluntary blood donation, providing for an adequate supply of safe
blood, and regulates blood banks, providing penalties for violation thereof.

 In accordance with RA No. 7719, it aims to create public consciousness on the

importance of blood donation in saving the lives of millions of Filipinos.

 The National Voluntary Blood Services Program (NVBSP) of the DOH is targeting the
youth as volunteers in its blood donation program. They are hoping that more individuals
will become regular voluntary unpaid donors to guarantee sufficient supply of safe blood
to meet national blood necessities.
Seat Belt Use Act of 1999 (RA 8750)

 This Act requires the imposition of private and public vehicles to use seat belt
devices, and requires vehicle manufacturers to install seat belt devices in all their
manufactured vehicles.
 In the Philippines, buckling up is still not a habit of the Seat Belt Act. This, however,
is expected with the existence of the Seat Belt Act. This law mandates the wearing of
seat belts in automobiles and other vehicles, including buses.
 Seat belts are built to withstand head-on collisions at up to 55kph

The most important things to remember are the following:

 The above provisions apply to all drivers and passengers in taxis, to the
front seat and middle row passengers in private and public AUVs and
SUVs with the passengers in any rear bench seats exempted, and to the
drivers and passengers in the front seats of jeepneys and buses.
 No child under six years of age is allowed to occupy the front seat.
 The law applies even if the vehicle is stuck in traffic.
 The rear seat passengers are required to wear at least lap belts.
 The driver and front seat passengers are required to wear 3-point seatbelts.
Cybercrime Prevention Act of 2012 (RA 10175)
  Is a crime committed with the use of information and communication technologies such
as radio, television, cellular phones, computers and network, and other communication
devices or applications.

Different categories of cybercrime:

Data Crime - Privacy of communications is essential to ensure
that data cannot be modified or viewed in transit. Distributed environments bring
with them the possibility that a malicious third party can perpetrate a computer
crime by tampering with data as it moves between sites.
Network Crime
Network interfering with the functioning of a computer
network by inputting, transmitting, damaging, deleting,
deteriorating, altering, or suppressing network data.
Network sabotage or incompetent managers trying to do
the jobs of the people they normally are in charge of.
Access Crime
Unauthorized access is an insider’s view of the computer
cracker underground. This looks at the personalities behind the
computer screens and aims to separate the media hype of the
“outlaw hacker” from the reality.

Virus dissemination. Malicious software like viruses or

worms attaches itself to other software and destroys the victim’s
system. Examples of these malicious software are the Trojan horse,
Time bomb, Logic bomb, Rabbit, and Bacterium.
Anti-Child Pornography Act of 2009 (RA 9775)

 This is the act defining the crime of child pornography, prescribing penalties therefor and
for other purposes. It aims to raise awareness about the harm of pornography to women
and children, and also the harms of pornography to its users, to relationships, and to
society in general.
 Pornographers have also taken advantage of the latest technological inventions such as
DVDs internet, cell phone, etc. to make more profit and increase the sales of their
misogynistic materials.
 The sexual objectification of women can be easily noticed on cable TV shows, MTV,
reality TV shows, fashion, advertising, men and women’s magazines music videos, etc.
the youth should be challenged to take action against pornography, to educate them on
the dangers of it, and to urge them to reclaim their dignity.
THE ARTS IN COMPUTER-GENERATED IMAGES AND HANDHELD MOBILE DEVICES

Digital technology – A type of transfer that involves breaking a message or form of

communication between two machines down into binary code.
New Media Art – refers to artworks created with new media technologies such as computer
graphics and animation, virtual art, computer robotics, 3-D printing, cyborg art, and a lot more.

THE ARTS IN MOBILE PHONE

- The art and the mobile phone explore some of the groundbreaking works that are being created
by artists today. These works engage through the features and presence of technologies such as
camera phones, video phones, global positioning systems, Bluetooth and messaging.
- Phone Art explodes some of the groundbreaking works that are being created by artists today
using cellphone technology. These works engage such features and technologies as camera
phones, video phones, global positioning systems, Bluetooth, ringtone sounds, and messaging.
- Phone art is so flexible to use because you can basically use it wherever you are like in a car,
jeepney, bus or even in a train. It is about creating things quickly because the device is already in
your hand. 

Camera phone - is a mobile phone which can capture photographs and often record videos using
one or more built-in digital cameras. In the 21st century world, the camera phones have a social
impact.
“selfie”- is typically taken with a digital camera or camera phone held in hand or sometimes
supported by a selfie stick. These are often shared on social networking sites like Facebook,
Instagram, and Twitter
Social media - are computer-mediated technologies that facilitate the creation and creation and
sharing of information, ideas, career interests, and other forms of expression via virtual
communities and networks.
Facebook - is an American for profit corporation, online social media, and a social networking
service based in Menlo Park, California.
Instagram - is a mobile, desktop, and internet-based photo-sharing application and service that
allows users to share pictures and videos either publicly or privately.
Blogging - is a truncation of the word “weblog”. It is a discussion or informational website
published on the World Wide Web consisting of discrete, often informal, diary-style text entries
or known as “posts”.
meme - is a virtually-transmitted cultural symbol or social idea. Most of the modern memes are
captioned photos that are intended to be funny, although some people are using memes to deride
behavior of other people, and some have a heavier and more philosophical content.

COMPUTER GENERATED IMAGES

Computer-Aided Design (CAD)
 Is another kind of software that allows artists, architects, engineers, and others to create
accurately two- and three- dimensional drawings. Some examples of these software are
Adobe illustrator and Corel Draw. These apps enable the artist to perform almost all
virtual tasks needed for artwork. Some are free and some are not, especially those with
complex programs.

Morphing - is a technique for gradually changing one image into another.

INFORMATION GRAPHICS

 Infographics are graphic visual representations of information, data, or knowledge

intended to present information quickly and clearly. They can improve cognition by
utilizing graphics to enhance the human visual system's ability to see patterns and trends.

 Information graphics or info graphics. This comes into a form of picture which can
improve cognition by utilizing graphics to enhance the human visual system's ability to
see patterns and this now becomes a trend in the market, society, or environment.

 Infographics are excellent ways to communicate ideas, thoughts, feelings, or Information.

They deliver a lot of content in an easy-to-read graphical format which can easily be
shared through social media. When infographics are correctly used, they can be a
powerful storytelling device. By combining creative visuals and great data, they stimulate
powerful learning centers in the brain. The pictures and data help the viewer connect
ideas much quicker than images or text alone.
 ARTS (THE ART OF DIGITAL PHOTOGRAPHY)

Thanks to smartphones, tablets, and even smart watches that already include high definition
cameras, many kids are now getting behind a camera earlier than ever before. Nowadays, selfies
and snapshots are fun, but there is more into those things.

Photography has become a modern day extension of how people react and communicate
with others. Cameras have a long history before it became the selfie-taking machine everyone
knows today.

 Photography derives its name from the Greek word photos and graphos meaning
"light" and "writing", respectively.
 During its early years, it was not yet considered as a true piece of art. However, the
creativity of photographers from the 20th century helped revolutionize the art form
and raised this "light writing" to an aesthetic form in its own artistic right.

The result was that whatever was in front of the camera at its accurate instant shot, the
light that entered it would it would imprint on the exposed section of film as a photographic
image. The photograph or a commercial developing service center would have to process that
exposed film in a special enclosed space known as a "dark room", and only then would the
recorded image can be viewed.
Digital Photography - is a form of photography that uses digitized cameras or a device with a
built-in camera like a mobile phone or tablet. The captured images become digital files such as
JPG or PNG which are ready for further digital processing, viewing publishing, or printing.
Storage Media Devices - are devices or materials dedicated to securely and accurately holding
the digital data files being written to it by a camera's image processing system when a camera is
in operation.
Types of Storage Media Devices
 USB - is the most common type of computer port used in today's computers.
 SD Cards - are commonly used in digital cameras, baby monitors, or handheld
computers.
 Hard Disks/Drives - is the hardware component that stores all of your digital content.
 Compact Discs - is a portable storage medium that can be used to record, store and play
back audio, video and other data in digital form.
The 3 general categories of digital cameras.
 Point-and-Shoot - It requires little to no adjustment before capturing a picture.
  Advanced or Field Point-and-Shoot - This camera provides added features that allow a
user to make manual adjustments and change lenses before capturing a picture to increase
image quality.

 Professional - It has greater control over exposure, lenses, color, and image resolution

The DSLR Camera

 SLR Camera or Single Reflex Camera
 With and SLR camera, the photographer can see what exactly the lenses see
 Digital SLRs have large image sensors that have to produce high quality photos and an
SLR also has a near-zero lag time, which is ideal for action photography.
 DSLRs are versatile.
 Using the DSLRs, one can take everything from sleeping puppies to race cars and never
be limited.

Parts of a DSLR Camera

The Point-and-Shoot Camera

 A point and shoot camera is also called a compact camera. It is still a camera designed for
simple operation.
 It features focus free lenses or autofocus and has an automatic system for setting the
exposure options, and has flash units built-in,
 They became popular with people who do not consider themselves photographers but
want an easy-to-use camera for snapshots of vacations, parties, reunions, and other
events.

There are still professional photographers who remain loyal to the traditional non-digital
single-lens reflex camera which still uses film. They believe that the use of film is the authentic
and genuine art of photography. They believe that real images are lost in the artificial and
automatic manipulations of digital photography.

As technology advances, it is likely that digital photography will completely replace film.
Scientists have created digital cameras with better image quality than that of the past film
cameras. Digital Cameras make it easier to take and process photographs, but it does not mean
they always produce great images. Creative photography skills are still needed for that to happen
and those come from humans and not machines.
Stages of how a photograph is created:

1. Ideas
 Ideas for photographs come from many sources
 They can come from the photographer’s own mind or from the concepts of the
company/organization he/she is working with.
2. Planning
 The photographer researchers how the photograph is to be used.
 This also influences how the photographer approaches the subject.
3. Preparation and Equipment
 Sometimes special equipment and materials are needed.
 The photographer chooses the appropriate camera, lens, and other equipment
for each particular assignment.
4. The Subject
 The subject of the photograph should be the main focus. This can be achieved
by putting the in a well-chosen position in the photo and by choice of
background, and lighting.
5. Lighting and Composition
 Lighting and composition are the most significant factors that determine the
impact an image will give to the viewer,
6. Photographic processing
 For digital cameras, the photographer downloads the images in the computer;
images can be digitally edited and then ready to use.

Image Resolution

 Manufacturers describe the image resolution of digital cameras in terms of

how many megapixels a camera can produce.
Camera features
 A pixel (also known as a picture element) is simply a single dot in a picture
captured by a digital camera. A single picture is composed of millions of dots.
The more dots a digital camera can produce, the clearer the picture is.
Cost
 When capturing photos with digital camera, one should remember that all
cameras, regardless of size, shape, brand, or type, operate on the same basic
principles. Light reflects off the subject and passes through the camera lens to
form an image on storage media.
Flash - It provides extra light when capturing picture in the dark or ill-lit areas
Zoom - It allows a user to bring the image of the object closer to the viewing area to capture a
photograph.
Battery Format - A lot of digital camera today use AA batteries which are easy for the user to
swap out when it is time to change for new batteries. The ideal camera has a long battery life or
uses rechargeable batteries
Camera Lens - They are also known as photographic lens. These lenses are used in combination
with camera body and mechanism to make images of objects either on photographic film or on
other media capable of storing an image chemically or electronically
LCD screen - It can be used for three purposes; as an image viewer when capturing photos, as
photo slide viewer to determine if the photo should be deleted or not, and as photo viewer to
determine if another photo of the same activity should be taken.
Storage Media and Expansion slots - Most cameras have built-in storage media. However,
sometimes the storage media has limited capacity. Expansion slots gives the user the option to
add external storage. Media memory cards, such as compact flash and Secure Digital (SD) cards,
to save more photos
Other features - These include the menu options, photo slide viewer, delete option, delayed
timer, red-eye reduction, and the likes. Image stabilization is also an added feature that can help
the user avoid blurred images.

Basic Tips on Taking Good Digital Photographs

The Art of Digital Painting

Digital Painting - technique in creating an artwork using a computer. However, this is quite
different from the previous lessons on digital imaging. Digital Painting still makes use of the
traditional painting mediums such as acrylic oil, ink, and watercolor. Using a computer software
and hardware digital painting creates artworks that are closely similar to that of traditional art.
Virtual Box-Contains varied and many instruments that do not exist outside the computer, and
give a digital work a look and experience different from an artwork that is made in a traditional
manner.
Digital paintings can also be applied in different traditional surfaces such as canvas,
varied kinds of papers, etc. The difference is that in digital painting, the artist need to employ
computer software that drives a type of robot device like a plotter or an office machine like
printer that takes place the hand of the artist. The graphics software being used in digital
paintings are totally virtual, like the brushes, paints, and other tools. The finished artwork is
stored in a virtual format and can be shared through the cyberspace
Graphics Tablet- It comes with a stylus pen that allows the artist to work with precise hand
movements simulating a real pen and drawing surface.

Physical Education
Yoga
Yoga
 Is defined as a Hindu spiritual and ascetic discipline that involves breath control,
simple meditation, and specific bodily postures.
 Widely practiced for health and relaxation.
History of Yoga
 Came from the Sanskrit word Yuj which means “union of the individual and
universal consciousness.”
 Pantanjali, the father of yoga, came to this earth to give knowledge of yoga that
came to be known as Yoga Sutra
 Divided into three periods: classical, post-classical, and modern yoga.
1. Classical Yoga
 The eight limbed paths classified by Patanjali
Eight Limbed Path
Yama Universal morality
Niyama Personal observance
Asanas Body postures
Pranayama Breathing exercises
Pratyahara Control of the senses
Dharana Concentration of inner
perceptual awareness
Dhyana Devotion: meditation of
the divine
Samadhi Union of the divine
2. Post Classical Yoga
 Designed to revitalize and lengthen life and the physical body.
 Also aims to achieve wisdom by cleansing the body and mind and
to explore connection between the physical and the spiritual life.
3. Modern Yoga
 Also called Hatha Yoga, which was discovered in the 1920s ang
1930s. It is a process of achieving healthy mind-body connection.
 Was strongly promoted in India.

Physical Benefits of Yoga

 Improves flexibility
Increases muscle strength and
tone
Increases one’s blood flow
Boosts your immune system
Improves one’s posture
Prevents digestive problems
Maintains a balanced metabolism
Gradual loosening of muscle.
Will build strong muscles, that would
protect you from arthritis and back
pain.
More oxygen is absorbed by the
cell, it also boosts the levels of
hemoglobin and red blood cells.
Lowers stress hormone.
Improve body postures.
Eases constipation.
Improves metabolism.

Mental Benefits of Yoga

Decreases stress levels A great way to get rid of stress that
accumulates the body and the mind
every day.
Activates your inner peace Allows you to escape, and focus
only to yourself.
Increases one’s awareness and Being aware of the tendencies of the
mindfulness mind.
Help to achieve better sleep Prevents insomnia.

Pranayama
 The conscious awareness of breath.
 Pranayama is from the Sanskrit word prana, which means “life force” and ayama,
meaning “extension.”
 An integral part of yoga.
The 2-to-1 Breathing Technique
 Foundation of Pranayama.
 Gradual increase of your exhalation until it is twice the length of your inhalation.

Yoga Poses
 Yoga postures are performed as physical exercises.
A. Standing Poses
Greeting Pose Standing straight with legs together. Joining your palms at
your chest level.
Mountain Stand straight legs are slightly apart, straighten your
Pose shoulders. Extend your backbone and the entire body up
from the crown of your head. Raise your arms through your
sides parallel to each other, continuing to stretching your
body.
Tree Pose Stand up straight. Put your left foot firmly on the floor. Bend
your right knee and put your right foot on the inner side of
 your thigh, helping with your hand, closer to your groin.
Achieve balance. Raise your hands, join them in Namaste
and lower them to the chest level. Stretch your hands
forward parallel to the floor. Look straight.
Chair Pose Stand up straight, your feet shoulder-width apart. Stretch
your arms forward. Squat down low as you can without
lifting your heels off the mat. Keep your back straight and
your torso bent a bit forward.
Triangle Pose Stand up straight. Step to the left with your left foot. Rotate
your left foot 90 degrees and your right foot about 15
degrees to the left. Bend your left leg 90 degrees. Stretch
your arms to your sides, palms up. Bend your torso to the
left with your left side facing your left thigh. Stretch your left
arm down and right arm up.
Half-moon Stand up straight. Raise your arms through your sides.
Pose Clasp them over your head, stretching your index fingers
up. Bend your torso to the left, keeping your arms straight
and stretching to the side.

B. Sitting and Twisting Pose

Child Pose While sitting on your heels, lower your head on the mat. Put
your arms alongside your legs or under your forehead.
Relax.
Hare Pose Lower your head as you sit on your heels. Stretch your
arms forward on the floor. Relax.
Lion Pose Sit down on your heels, slightly moving your chin to your
chest. Put your hands on your knees. Open your mouth
wide and stick your tongue out as much as possible. Start
roaring like a lion.
Cow Pose Put your legs on one another so that your knees are as
close together as possible. Your left leg should be on top of
the right. Raise your left arm and bend it behind your back
Move your left hand down behind your back and try to clasp
your hands. Keep your back straight. Look straight.
Hero Pose Start from the all-fours table position. Join your knees and
move your shins wide apart. Relocate your calve muscles
with your hands to your sides and softly lower your pelvis
on the mat between your feet. Put your hands on your
thighs. Look straight.
Garland Pose Stand with your feet a bit wider apart than at your hips'
width. Squat down. Keep your heels on the floor. Push your
elbows against your thighs and shins. Join your hands in
Namaste at your chest level. Look straight.
Lotus Pose Sit comfortably with legs crossed. Put your right foot on
your left thigh close to your groin. Rotate your foot so that
its outer part faces the thigh. Put your left foot on your right
 thigh. Be careful. Put your hands freely on your thighs or
push your palms against the floor.
Half-lotus Sit on the floor, cross your legs. Helping with your hand, put
Pose your right leg on your left thigh. Try to rotate your foot to the
thigh closer to your groin. Put your hands on your knees,
palms up.