Yoga Bear Participant Handbook
About Us Welcome to the Yoga Bear community! Yoga Bear is a non-profit organization dedicated to providing cancer survivors with more opportunities for wellness and healing through the practice of yoga. Yoga Bear is 100% operated by volunteers. Our goal is to ensure that you are getting the most out of your yoga practice. If there is anything we can do to improve your experience with Yoga Bear, please let us know. We host monthly charity classes, which we encourage you to attend. These classes are completely and great for all levels. This is an opportunity to meet other Yoga Bear participants and share your experience. For more information, visit our website or contact your buddy.
Contents Introduction to Yoga
Preparing for Class
Participant Guidelines
Learn the types of yoga and tips for your practice
Tips to help make your classes successful!
Our participant pledge, your Yoga Bear Buddy, and more!
Yoga provided me the balance between physical and emotional treatment. I was able to build physical strength and flexibility while engaging in meditative exercise. I whole-heartedly recommend Yoga Bear as a therapeutic means of treatment for both the cancer survivor and for those currently fighting cancer. -Nicole McCalivin, Survivor
THE LOREM IPSUMS
SPRING 2012
Introduction to Yoga The word yoga means "to yoke or join together," where the body and mind are joined together into one harmonious experience. Yoga integrates mind, body, and breath; using Pranayama (breath) and Asanas (postures) to train individuals to let go and move past mental and physical limitations.
Common Types of Yoga •
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Hatha: This is the most widely practiced type of yoga. Hatha combines breathing with postures for a gentle practice. This style is very beginnerfriendly and a great way to start learning about yoga. Vinyasa: This is a form of Hatha yoga that tends to be more intense and physical. Most Vinyasa classes incorporate Sun Salutations (a flowing series of postures matched to each breath) to warm up the body for deeper stretching later in the class. Ashtanga: This is the most athletic and fastpaced style of yoga. Ashtanga uses a set series of postures to increase flexibility and strength while flowing through at a steady pace. Power yoga is derived from Ashtanga yoga, but it does not necessarily follow a specific pattern of poses every practice. Iyengar: This style emphasises body alignment for maximum benefit and minimum injury. Typically, Iyengar yoga involves holding postures for an extended period f time rather than flowing through at a steady pace. Kundalini: This practice especially focuses on breathing and the freeing of energy through breath. There is also usually chanting incorporated to the practice, which is lead by the teacher. Bikram: This style uses a set series of 26 poses, executed in a room heated to 95-105 degrees. The heated room is thought to help purify the body of toxins through sweat, and encourages deeper stretching. This style may not be suitable for everyone due to the extreme heat, and it is suggested that participants check in with their doctor before attempting a Bikram class. (Hot
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Yoga classes are similarly practiced in heated rooms, although they may use different poses than Birkam. It is advised that participants check with their doctor before doing Hot Yoga as well). Laughter Yoga: A physically oriented technique that uses a blend of playful, empowering and otherwise "tension-releasing" simple laughter exercises along with gentle yoga stretching exercises. Yin/Yang Yoga: This style provides a balanced practice combining the Yin style of passive poses held for extended periods of time with the Yang style of active and dynamic vinyasa. Anusara: This is a style of Hatha yoga which incorporates the Tantirc philosophies. This style emphasizes "heart opening" postures and the spiritual and meditative benefits of the yoga practice. Restorative: This is a gentle, therapeutic style of Yoga that uses props to support the body to deepen the benefits of the poses. It is a soothing and nurturing practice that promotes the effects of conscious relaxation.
THE LOREM IPSUMS
SPRING 2012
Preparing Yourself for Yoga Class Tips from the Yogi • Try to avoid any large meals for several hours before you practice • If you are menstruating, do not do any poses that involve inversions (going upside down) • Avoid applying lotion to your feet and hands right before practicing yoga, it will make things very slippery and tricky • Recognize that you are there for your own practice: resist comparing yourself to others in the class • Letting go of ego is one of the most difficult but also most rewarding aspects of practicing yoga, and can be incredibly freeing.
What to Bring: • You may bring your own mat or borrow one from the studio; if you would like your own mat but can’t afford one, please contact us • Water! • Comfortable, stretchy clothing that is not too loose • Small towel
What to Expect at Class Each instructor has their own unique teaching style within the type of class you are taking. Most classes range from 15-20 people and run for 1-1.5 hours. The instructor will explain and demonstrate each pose. At the end of almost every yoga class, you will be directed into savasana, or "corpse pose." This pose brings you onto your back with all muscles relaxed and eyes closed (hence the name corpse pose). The room will become very quiet as each participant quietly looks within and tries to clear their mind of all thoughts other than listening to their breath.
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If you are ever tired or uncomfortable, drop down into "child's pose" to rest. This should feel easy and relaxed, and you can sit and breathe here as long as you need to.
THE LOREM IPSUMS
SPRING 2012
Participant Guidelines Yoga Bear Participant Pledge I pledge to always listen to what my body says and will not stretch myself beyond my limits. During discussions with my doctor, I will continue to update him or her on any physical or mental change that I notice.
Yoga Bear Buddy Your Yoga Bear buddy is your friend at Yoga Bear that can answer questions, tell you about upcoming events, and help you continue and optimize your practice. Your buddy is Megan. Megan is a yoga instructor and volunteer-extraordinaire at Yoga Bear and other nonprofits. You can email her at Megan@yogabear.org or call her at 510-410-2163.
Keep in Touch! Support Yoga Bear Yoga Bear is 100% staffed by volunteers, with generous support from yoga studios and private donors. Help us continue to expand our program across the US! Here are some ways you can help spread the word:
We are eager and excited to hear about your experience with yoga and your path in survivorship. Your feedback is critical for us to make program improvements. Please contact us after your 2nd class, then again after 3-months and 6-months with the following answers: •
What do you think of your studio? Your instructors? Would you recommend the studio to other survivors?
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Attend our Charity Events and invite your friends to support us
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Has yoga made you feel better? If so, how? Emotionally? Physically? Spiritually?
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Write a testimonial!
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Join our Facebook or YouTube group
What advice might you offer to new Yoga Bear Participants?
Please email your response to participants@yogabear.org or mail to Yoga Bear 2047 Divisadero st. San Francisco, CA 94115. 4