Yoga
Contents
Lesson Planning
Beginning
- Welcome to Yoga Class
- Overview - what to expect
- Yoga Style
- About Yogi Randy
- Classroom Management
- Expectations
- Washrooms
- Equipment (i.e., mats, blankets, props, supports, bolsters, belts)
- Check-In
- How are people feeling? (i.e., energized, stressed, anxious, tired, happy, sad, neutral)
- Injuries, areas of sensitivity or concern - share past injuries
Highly-Rated Teachers
- Marla Ericksen, Ottawa
- Jo Tastula
Learning Resources
- Open Letter to Students, Georgie Abel
- Six Ways to be a Better Yoga Teacher, RecoveringYogi.com
Resources
- http://www.physorg.com/news176550265.html
- Researchers find yoga may be effective for chronic low back plain, for minority populations
People
- Parvati Baker, "freebirth"
- Yoga on Wikipedia
- Larry Swanson
Books
- The Yoga Sutra - Patanjali Translation and Commentary
- Downward Dog on Deck, Seattle Times, April 2012
- The Art of Racing in the Rain, by Garth Stern. Submitted by Jennifer Boudewyn (For people who love their pooches!)
- Radha (Swami). Hatha Yoga: The Hidden Language : Symbols, Secrets, & Metaphor
Websites
Stuff
Words, Phrasing
- Sweep - arms
- Lift
- Extend
- Spread - finger
- Align - eyes over the middle / index finger
- Widen - your stance
- Exhale - as you exhale, let the weight of your body take you deeper into the pose
- Inhale -
- Belly Breathing
Class Sequencing
- Welcome / Opening
- Warmup
- Core
- Rest / Relaxation - Shivassana
- Close
Other
- Artist Creates Unique Habitat in the NJ Woodlands, CNN, May 2012
- Food Guidelines for the Basic Constitutional Types (Vata, Pitta, Kapha)
- Tree Yoga - Strenghten your personal practice through the living wisdom of trees. by Satya Singh and Fred Hageneder
Yoga Alliance
- 200 Hour Standard - https://yogaalliance.org/content/200-hour-standards
Nutrients for Athletes
1. Complex Carbohydrates 2. Fluids 3. Lean Protein
Complex Carbohydrates
This is what the body uses as fuel during exercise. To keep performance and energy levels high, be sure to eat high carbohydrate foods regularly.
Sources
- Whole grain breads, cereals, rolls, muffins, bagels
- Tortillas
- Pita bread
- Pasta
- Rice
- All fruits and vegetables
- Beans
- Cornbread
- Crackers, popcorn, pretzels
- Pancakes
Fluids
Be sure to drink at least 2 cups of fluid before an event. If you lose even just 2-3% of your body weight (3- 4lbs in a 150lb person) can impair your performance! During the event, try to drink 125ml-250ml every 15-20 minutes. Post event, drink 2 cups (500ml) for every pound lost during exercise. By doing this, you will recover faster and be ready to get on the ice sooner!
Sources
- Water
- 100% fruit juices
- Vegetable juices
- Brothy soups
- Milk
- Decaffeinated coffees and herbal teas
Lean Proteins
Usually athletes do not need to worry about consuming extra protein, because most will already eat enough. Protein is important for repairing muscles from exercise, replacement and growth.
Sources
- Beans
- Fish
- Chicken, turkey
- Milk-skim/1%
- Tofu, soybeans
- Unsalted nuts
- Extra lean red meats
- Low fat yogurts & cheeses
- Source: 1. Zok, Anne. “The Training Diet”. Hospitality Services, The University of Western Ontario.
Important Nutrients for Athletes
