Instructions
In this worksheet, you will explore various aspects of yoga, including poses, benefits, and mindfulness practices. Complete each section and reflect on your experiences with yoga.
1. Yoga Poses
Practice the following yoga poses. Try to hold each pose for 5 breaths.
- Mountain Pose (Tadasana): Stand tall with feet together, arms at your sides. Breathe deeply.
- Downward Facing Dog (Adho Mukha Svanasana): Start on hands and knees. Lift your hips toward the ceiling, forming an inverted V shape.
- Warrior II (Virabhadrasana II): Stand with legs wide apart, turn one foot out, and bend that knee. Extend your arms parallel to the ground.
- Tree Pose (Vrksasana): Stand on one leg and place the other foot on your inner thigh or calf. Hands can be at the heart center or overhead.
2. Yoga Benefits
Write down at least three benefits of practicing yoga:
- __________________________
- __________________________
- __________________________
3. Mindfulness & Breathing
Take a moment to sit comfortably. Close your eyes and focus on your breath. Follow these steps:
- Inhale deeply through your nose for a count of 4.
- Hold your breath for a count of 4.
- Exhale slowly through your mouth for a count of 4.
- Repeat this cycle for 5 minutes. How do you feel afterwards? Write your thoughts below:
Feelings after mindfulness practice: __________________________
4. Reflection
Think about your yoga practice this week. Answer the following questions:
- What did you enjoy most about yoga? ________________________________________________________
- Did you find any of the poses challenging? If so, which ones? ________________________________________________________
- How do you think yoga can help you in your everyday life? ________________________________________________________
5. Next Steps
Set a goal for your yoga practice for the next week. Describe what you plan to do:
Goal for next week's yoga practice: ________________________________________________________