Pathfit 4

ACTIVITY # 2 RESEARCH WORK ( LONG BOND PAPER)

( ARIAL, SINGLE SPACING,1 INCH MARGIN,JUSTIFY)
Overview of Yoga Philosophy and History
Specific Terminologies
PHILOSOPHY
TYPES
INTRODUCTION TO COMMON YOGA POSES

ANALYZE AND INTTERPRET THE DIFFERENT YOGA POSES (PRE RECORDED

VIDEO VIA FB PAGE)

Mountain Pose
Level: Level 1
Focus: Stretches
Body Part: Whole Body
Description:

1. Stand tall with arms at your side.

2. Engage the thighs and core. Lift the heart and relax the shoulders.
3. Keep the chin level with the ground.
4. Breathe slowly and mindfully.
Benefits:

1. Improves posture
2. Improves core stability
Modifications for Beginners:
Bring your feet hip width apart for better balance.
Advanced Variations:
Bring your big toes to touch and close your eyes, listening to your breath.
Be Careful/Tips:
Lift up through the crown of your head and slightly tuck the chin.

Downward Dog
Lift the hips up and back for downward facing dog.
Sink the heels towards the ground.
Your palms should be shoulder-width apart.
Press your hands into the ground sending your chest towards your thighs with a long,
flat back.
Feel that calf stretch.
Breathe and relax your neck.
Reset here.

Child’s Pose
Level: Level 1
Focus: Relief, Relaxation, Stretches
Body Part: Back, Waist
Description:

1. Begin on the hands and knees.

2. Inhale slide the big toes together.
3. Exhale sit the hips on the heels; resting the forehead on the mat.
4. Open the knees wide enough that the belly and chest can breathe between the
thighs. Relax the low back.
5. To come out of the pose, inhale rise back up to the hands and knees.
Benefits:

1. Releases tension in the low back.

2. Gently stretches the front of the thighs, ankles, and shoulders.
Modification for Beginners:
Rest your forehead on a block for more support. Place a blanket behind the crease of
the knees for more support.
Advanced Variations:
Place your palms together and bend the elbows, bringing the hands behind the head for
a deeper tricep and shoulder stretch.
Be Careful/Tips:
Ensure that the big toes are touching and the knees are wider than the hips. Use as
many blankets or blocks as needed to be comfortable in the pose.