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Jenny Robinson LEI 4724

Activity Title: Beginner Yoga Class


Source: Gannon, S., & Life, D. (2014). Beginner Vinyasa Class Curriculum. Retrieved
February 02, 2016, from http://jivamuktiyoga.com/page/beginner-vinyasa
Equipment: A large, quiet, warm room and attire you can move in easily. Yoga mats,
yoga blocks, yoga straps and yoga blankets.
Activity Description: This is a slow moving, yoga flow class focused on practicing
asana and breath work. The practice focuses on aligning breath, intention, and movement.
The size of the class should be dictated by the size of the room. The leader will provide
detailed instruction in order for the participants to understand how the flow and breath
work compliment each other. The activity will begin with all participants on their mats,
preferably barefoot. Participants should be positioned on their backs in a comfortable
position using blankets or other supports if desired. The instructor will ask the
participants to relax and to think of an intention for their practice. The instructor will
explain that vinyasa (the movement flow) means sequence to place in a special way
and explain how to use ujjayi breathing with vinyasa. The participants should practice
ujjayi breathing before movement begins. It should be stressed that breathing is the most
important part of this practice and if anyone is ever confused or tired in a position, they
should always come back to the breathing. (Detailed descriptions of the positions
included in the flow will not be provided, as it is too lengthy.) Each position will be
practiced for 3-5 breaths. The first position is cat/cow, which will then flow into
downward facing dog. Childs pose will follow, then chaturanga variation (bent knee
push up) into standing forward bend. Sun salutation followed by simple side bend,
straddle forward bend, seated forward bend, head to knee down, then spinal twist, and
ending with shavasana (corpse pose). Participants should be instructed to do any last
movement they wish before settling into corpse pose as well as use any props they desire
to be comfortable. Corpse pose should last 5-10 minutes and then participants should be
instructed to slowly wake up their body by moving their fingers, toes, maybe a stretch,
then when they are ready, roll onto their side, and slowly come to a seated position. A
short, guided meditation will follow, approximately 3-5 minutes with speaking
instructions ending before the meditation is finished in order to have silence. The
instructor should then thank the participants and end with the parting words of their
choice.
Leadership Considerations: A CTRS will lead this activity preferably with a yoga
certification or yoga certification in progress. It is important for the instructor to have a
solid knowledge of yoga and the methods behind the flow and breathing. The instructor
should have a clear voice and speak evenly and calmly. If the class is large, an assistant
may be helpful to move or pick up props.
Adaptations: Participants with PTSD: Individuals with PTSD have a difficult time
calming down and self-regulating which is shown in higher levels of sympathetic nervous

system activation and lower heart rate variability. (Emerson, Sharma, Chaudhry, &
Turner, 2009) Reminders of the past automatically activate certain neurobiological
responses leaving trauma survivors vulnerable to react irrationally by blowing up in
response to minor provocations, freezing when frustrated or becoming helpless in the
face of trivial challenges (Van der Kolk, 2006). Research by Van der Kolk (2006) has
shown that yoga reduces PTSD symptomatology showing significant decreases in
frequency of intrusions and severity of hyperarousal. Mitchell, et al. (2014) reports that
yoga reduces PTSD symptoms in several ways including reduced basal cortisol and
catecholamine secretions, decreased SNS and increased PNS activity, down regulating
the hypothamlamic-pituitary-adrenal axis and increasing resilience and enhancing mindbody awareness. Traumatized individuals have great difficulty attending to their inner
sensations and perceptions and frequently become overwhelmed and use dissociation to
cope (Van der Kolk 2006). There are several things to consider when working with
individuals with PTSD, the foremost is making sure to provide a space in which
participants feel safe and less vulnerable (Emerson et al., 2009). Minimize noise, outside
distractions, use soft lighting, avoid mirrors, make sure there will be no interruptions and
that you have enough props for everyone (Emerson et al., 2009). The instructor should be
engaged, welcoming and approachable, dressing conservatively, be in the room before
participants arrive, keep a good pace of instruction and be mindful of the language that
they use using invitatory language such as when you are ready and if you like to
avoid having the participants feel they are being coerced or pushed (Emerson et al.,
2009). Do not offer physical assists or move around a lot and always be willing to make
changes when things are not working (Emerson et al., 2009).
Participants with Multiple Sclerosis: Multiple sclerosis is a demyelinating disease that
affects the white matter of the CNS producing various symptoms including fatigue, loss
of balance and coordination, pain, cognitive dysfunction, loss of function and feeling in
the limbs and depression. (Ahmadi, Nikbakh, Arastoo & Habibi, 2010) Research by
Ahmadi et al. (2010) has shown that even a short period of yoga practice led to a
significant decrease of fatigue in MS patients. In addition, Ahmadi et al. (2010) suggests
that yoga would also be beneficial to individuals with MS for improving balance, speed
and endurance of walking and positive effects on quality of life. Adaptations include
holding the pose for 10-30 seconds with resting periods between poses of 30 seconds to
one minute (Ahmadi, Arastoo, Nikbakht, Zahednejad & Rajabpour, 2013). In addition to
the regular yoga props, participants can be supported with a chair, Swiss ball or wall
(Ahmadi et al., 2013). Music is suggested for the calming effects and supervision by a
neurologist and physiotherapist is recommended (Ahmadi et al., 2013). Ahmadi et al.
(2013) suggest the temperature be kept at 73-78F (23-26C) during practice as overheating
problems associated with MS aggravates the symptoms.

Ahmadi, A., Arastoo, A. A., Nikbakht, M., Zahednejad, S., & Rajabpour, M. (2013).
Comparison of the Effect of 8 weeks Aerobic and Yoga Training on Ambulatory
Function, Fatigue and Mood Status in MS Patients. Iranian Red Crescent Medical
Journal Iran Red Crescent Med J, 15(6), 449-454.

Ahmadi, A., Nikbakh, M., Arastoo, A., & Habibi, A. (2010). The Effects of a Yoga
Intervention on Balance, Speed and Endurance of Walking, Fatigue and Quality of
Life in People with Multiple Sclerosis. Journal of Human Kinetics, 23(-1), 71-78.
Emerson, D., Sharma, R., Chaudhry, S., & Turner, J. (2009). Yoga Therapy in Practice
Trauma-Sensitive Yoga: Principles, Practice, and Research. International Journal
of Yoga Therapy, 19, 123-128.
Gannon, S., & Life, D. (2014). Beginner Vinyasa Class Curriculum. Retrieved February
02, 2016, from http://jivamuktiyoga.com/page/beginner-vinyasa
Mitchell, K. S., Dick, A. M., Dimartino, D. M., Smith, B. N., Niles, B., Koenen, K. C., &
Street, A. (2014). A Pilot Study of a Randomized Controlled Trial of Yoga as an
Intervention for PTSD Symptoms in Women. Journal of Traumatic Stress, 27(2),
121-128.
Van der Kolk, B. A. (2006). Clinical Implications of Neuroscience Research in PTSD.
Annals of the New York Academy of Sciences, 1071(1), 277-293.

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