Improve Focus and Motivation using yoga with these 5 Steps

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Download the Pamphlet By Clicking Here!

 

*Additional information and resources other than that on the pamphlet are in this shade of brown*

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STEP 1: WHAT IS YOGA

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​Misconceptions

Isn’t yoga for flexible women? Isn’t yoga a religious cult? 
Isn’t yoga not a real workout?
Don’t I need a mat and block?
WRONG!

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• Yoga is for ALL SEXES  & AGES
  Yoga can be done anywhere, anytime. All you need is your body and standing space!
  Yoga began in India. The word “yoga” means “union” in Sanskrit, the ancient language of India (PBS, 2018)

• Yoga is the union of mind and physical body to help strengthen physical and mental health

• Yoga practice combines movement with breathing

• Meditation is a large aspect of yoga and can be accomplished in different ways

• There are many different types of yoga for different physical levels. Yes, you WILL sweat with many yoga practices

Here is a link to different types of yoga: Types of Yoga

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Yoga is a beautiful addition to one's life. The variety of time frames, equipment, and types of yoga makes it so easy for anyone to incorporate is into their lives! You can incorporate it into your own life, or your friends, children, students, or parents' lives!

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Yoga is combining movement and breath. The results are finding calmness and improving your overall well-being. 

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Yoga outcomes for ALL AGES. Yoga benefits are evident in children as much as in adults, on and off the mat. (Kali, 2018).

 

Yoga teaches people... (PBS, 2018) (The Benefits of Yoga, 2021) (9 Benefits of Yoga, 2021)

• About their bodies

• How to breathe better and focus on breathing

• to care for themselves and the importance of exercise

• how to quiet the mind

• how to self-care and listen to their bodies and focus on modifications and corrections

• how to manage energy in a new way

• how to build strength and work on flexibility and balance

• helps you sleep better

• weight reduction

• protection from injury

• cardio and circulatory health

• and so much more! The learning benefits of yoga is a much longer list than this!

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Check out these websites:

• https://www.healthline.com/nutrition/13-benefits-of-yoga

• https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-benefits-of-yoga

• https://osteopathic.org/what-is-osteopathic-medicine/benefits-of-yoga/

• https://www.health.harvard.edu/staying-healthy/yoga-benefits-beyond-the-mat

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STEP 2: WHY YOGA?

 

Misconceptions
Isn’t yoga brainwashing minds?

Isn’t yoga only to improve flexibility?
WRONG!

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• Yoga does not brainwash minds. It strengthens the mind's ability to:

  • Focus

  • Motivate

  • Manage stress

• A consistent yoga practice will improve your:

  • Energy

  • Self-Confidence

  • Mindfulness

  • Physical Health

 

I know it seems like a stretch, pun intended, that holding a few poses can increase focus, memory, motivation, etc, but it's true! Many studies have been done that show the positive effects yoga practice has on the structure and/or function of the brain networks (Gothe, 2019). 

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Focus:

When you are trying new poses, you need to focus to make sure you are doing them correctly. When you add intentional breathing and or more poses, the focus intensifies. Practicing these poses and breathing techniques challenges you to ignore outside distractions and improves your focus and retention. 

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Have you ever had to read the same page 3 times in a row before you retained the information? Yoga improved focus, when you are more focused during instruction, it would take less time for you to learn the content and retain more knowledge at a quicker pace.

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Here are a few yoga poses that help strengthen focus:

• https://curejoy.com/content/yoga-for-brain-power/

• https://www.mindbodygreen.com/articles/kid-friendly-yoga-poses-to-focus-and-destress

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Motivation and Self-Confidence:

Yoga can be intimidating and trying new poses can be challenging. It is when you finally master the new poses and are able to stretch a little deeper than before that builds your resilience and confidence in yourself because of your success. Persistence yields success, and success yields confidence. As you persevere in your yoga practice, it can give you the confidence to put that motivation into all aspects of your life (Watts, 2017).  When you master the poses you have been working on, you will feel both confident and motivated!

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Here are a few poses that are believed to contribute to motivation and self-confidence:

• https://thinkproductive.co.uk/how-yoga-can-give-you-energy-and-motivation-to-be-super-productive/

• https://www.boody.com.au/blogs/lifestyle/5-yoga-poses-give-morning-motivation#region

• https://www.yogajournal.com/practice/yoga-sequences/this-months-home-practice-16-poses-to-spark-inspiration/

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Mindfulness:

While practicing yoga, you are innately practicing mindfulness. Mindfulness reduces stress and anxiety and strengthens focus and positive emotions. While practicing yoga, you are encouraged to focus on your breathing and movement and push away all other thoughts. This is a mindfulness skill. Stay consistent with your practice and this trait will pour over into your daily life tasks.

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Here are a few yoga practices that help strengthen focus:

• https://www.yogajournal.com/poses/peace-of-mind/

• https://www.mindful.org/a-five-minute-breathing-meditation/

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STEP 3: TYPES OF YOGA

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• Intentional Breathing

• Movement

• Poses

• Meditation

 

These can all be practiced separately or combined!

 

You can spend 5 minutes a day, or an hour a day!

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EXAMPLES:

• Intentional Breathing

  • The Hoberman Sphere (Activities, Breath work, Tips, 2019)

    • As you expand the sphere inhale slowly

    • Pause, emulating the short, natural pause that happens at the “top” and “bottom” of each healthy breath

    • When you contract the sphere exhale through your nose just as slowly

  • More Breathing techniques can be found using these links

    • https://www.daycaredetector.com/blog/breathing-exercises-to-calm-children

    • https://www.moshikids.com/articles/deep-breathing-exercises-for-kids/

    • https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control

    • https://www.healthline.com/health/breathing-exercise

• Poses

  • Eagle Pose (Power, 2015)

    • Stand tall and then bend your knees. Bring your right leg over your left one and then cross your right arm under your left

  • More Yoga Poses can be found using these links

    • ​https://www.verywellfit.com/essential-yoga-poses-for-beginners-3566747

    • https://www.yogajournal.com/poses/

    • https://www.everydayhealth.com/fitness-pictures/yoga-poses-for-beginners.aspx

    • https://www.mindbodygreen.com/articles/kid-friendly-yoga-poses-to-focus-and-destress

• Movement with breathing

  • The Wood Chopper (Berg, 2018)

    • Stand and clasp your hands over your head

    • Bring your arms down on your exhale as though you are chopping wood, and swing your arms back up over your head as you inhale again.

• Meditation ​

  • Calm relaxing music

  • Quiet the mind

  • Find Stillness 

  • Body Position

    • Meditation ideas can be found using these links

      • https://blog.mindvalley.com/meditation-for-kids/

      • https://www.insider.com/guides/health/mental-health/types-of-meditation

      • https://www.forbes.com/sites/alicegwalton/2017/02/28/8-science-based-tricks-for-quieting-the-monkey-mind/?sh=4d2e96fd1af6

      • https://www.youtube.com/watch?v=O3obMfpcU80

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STEP 4: MAKE A PLAN

 

DECIDE COMMIT SUCCEED

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WHEN:

• Once A day?

• Twice a week?

• Replacing a workout?

• In addition to a workout?

• After a workout?

• When you wake up/go to sleep?

• After you eat?

 

WHERE?

• By yourself/with a friend?

• Join a class?

• Living room/Bedroom?

• On the floor/standing?

• On a chair/seated?

 

Type of yoga?

• Yin- deep stretching, great for after an intense workout

• Power- replacing a workout

• Nidra- before bed/help sleep

• Vinyasa- Great for beginners 

• Bikram - sweat a lot

• 5-minute breathing exercise 

• 10-minute yoga

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All of these options are good options! 

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Here is an example of a plan:

1. One month Plan for yourself

   • Week 1: 4 times a week (plus 2 5-minute meditation sessions)​

     • 2-morning yoga practices

       • 1 morning 5-minute, 1 morning 10-minute

     • 2 bed-time yoga practices

       • 1 bedtime 5-minute, 1 bedtime 10-minute​

   • Week 2: 5 times (plus 3 5-minute meditation sessions)​

     • 2-morning yoga practices​

       • 1 10-minute​, 1 30-minute

     • 2 bedtime yoga practices

       • 1 10-minute, 1 30-minute​

     • 1 30-minute mid-day practice

   • Week 3: 6 times (Plus 4 5-minute meditation sessions)

     • 2 30-minute morning yoga practices​

     • ​2 30-minute bedtime yoga practices

     • 2 30-minute mid-day practice

   • Week 4: 3 times (Plus 4 5-minute meditation sessions)

     • 3 1-hour long yoga practices ​

2. One-month plan for your children or students

   1. Week 1: 4 times a week​

      • Beginning of the day or class:​

        • 2 5 minute breathing techniques​

        • 1 5-minute meditaiton

        • 1 5-10-minute combined poses with breath work

   2. Week 2: 4 times a week

      • Beginning of the day of class​

        • 1 5-minute breathing technique​

        • 1 5-minute meditation

        • 1 5-minute combined poses with breath work

        • 1 5-minute yoga game 

          • ​https://www.health.harvard.edu/blog/more-than-just-a-game-yoga-for-school-age-children-201601299055

   3. Week 3: 4 times a week

      • Beginning of the day of class​​

        • 1 5-minute meditation

        • 1 5-minute combined poses with breath work

      • Refocus mid-day/mid-class​

        • 1 5-minute meditation

        • 1 5-minute combined poses with breath work

   4. Week 4: 6 times a week

      • Beginning of the day of class​​

        • 1 5-minute meditation

        • 1 5-minute combined poses with breath work

      • Refocus mid-day/mid-class​

        • 1 5-minute meditation

        • 1 5-minute combined poses with breath work

      • End of class cool down​

        • 2 5-minute combined poses with breath work

 

Here are a few videos for beginners to get started:

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5-minute morning yoga

5-minute bedtime yoga

5-minute any-time of-day yoga

30-minute morning yoga

30-minute bedtime yoga (in bed)

30-minute any-time of day yoga

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Here are a few videos for the intermediate level:

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10-minute morning yoga

10-minute bedtime yoga

30-minute any-time of day yoga

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Here are a few videos for the advanced level (I prefer to call these "All Levels" even though it is "advanced" it can always be modified so I encourage you to try this after the beginning steps!:

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1-hour power yoga

1-hour Vinyasa yoga

1-hour Nidra yoga

1-hour Yin Yoga

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STEP 4: REFLECT AND SHARE  

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• HOW DID YOU DO?

• Did you try different types of yoga?

• Do you have a favorite?

• Does it matter when you practice? Time of day?

• Are you closer to your goals?

• How has yoga affected your mental and physical health?

• Has your opinion about yoga changed?

• Do you know others who may benefit from this pamphlet and adding yoga to their routine?