Yoga for Wellness
🧘♀️ Part 1: Understanding Yoga and Strength
1. Why is building strength important for overall wellness? Give two reasons.
2. How does yoga build strength differently compared to using weights?
Yoga uses your own body weight and holds poses for longer periods
Yoga only stretches muscles without building strength
Yoga is exactly the same as weight training
Yoga only works on flexibility, not strength
3. Which of the following are benefits of combining strength training with mindful breathing? (Select all that apply)
Improved focus and concentration
Better muscle engagement
Reduced stress and anxiety
Enhanced mind-body connection
Increased heart rate only
💪 Part 2: Yoga Poses and Muscle Groups
4. Match each yoga pose with the primary muscle groups it strengthens:
1. Plank Pose
2. Warrior I
3. Warrior II
A. Legs, shoulders, and core stability
B. Core, arms, and back muscles
C. Legs, core, and hip flexors
5. Fill in the blanks about proper Plank Pose alignment:
In Plank Pose, keep your spine in a __________ position, engage your __________ muscles like a gentle brace, and press through your __________ to activate your arm muscles. Hold the pose for __________ to __________ seconds while breathing steadily.
6. For Warrior I pose, the hips should be positioned:
Facing sideways to create a twist
Square to the front of the mat
Tilted at a 45-degree angle
It doesn't matter how the hips are positioned
🌬️ Part 3: Breathing and Body Awareness
7. Describe how you should breathe while holding a challenging yoga pose:
8. Draw and label a simple diagram showing the correct Warrior II pose. Include arrows showing where you should feel muscle engagement.
9. Complete this breathing technique instruction:
"__________ to prepare your body for the pose; __________ to hold and grow stronger while maintaining the position."
10. Which body sensations might you notice when muscles are properly engaged in yoga poses? (Select all that apply)
A gentle trembling or shaking
Warmth in the working muscles
Sharp, shooting pain
A sense of stability and strength
Controlled fatigue in the muscles
🏠 Part 4: Practice Planning and Reflection
11. Create a 5-minute daily home practice schedule using the three poses learned today:
12. How might building physical strength through yoga impact your mental wellbeing? Explain your thinking.
13. If you had limited flexibility or balance, which modifications could help you safely practice these poses?
Use knees on the floor for Plank Pose
Reduce the width of stance in Warrior poses
Use yoga blocks for support
Hold poses for shorter periods initially
Skip the poses entirely
14. Reflection: After practicing these strength-building poses, describe how your body felt and what you noticed about your muscle engagement:
