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Exercises on

Yoga and Meditation


Yoga Virya
Breathing techniques
Incorporating yoga practice serves many needs and patient population


Meditation: Clarifying Priorities
Everyone benefits
Many Meditation techniques

Yoga Virya: Energy for Positive Life

Yoga is the union of PHYSICAL and MENTAL HEALTH.

Live a balanced life with physical wellness and mental calming.

Reduce stress by recognizing the problems, take action to solve the problems one step at a time.

Yoga involves combination movements and breathing techniques that help improve mental focus, balance, strength, flexibility.

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  • Body movements that involves stretching all body areas from head to toes
  • Balancing while stretching all areas
  • Close-chain vs open chain stretches
  • Challenging postures to help you improve
  • Changing perspectives and out of the box thinking
  • Get into positions that you wouldn't imagine you can do, yet see it happen with practice
  • Flexibility/ Balance/ Strength building

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Breathing techniques:

Many breathing techniques help different aspects of body functions:

  • Improve lung capacity/ oxygenation
  • Pelvic floor strengthening
  • Core control
  • COPD- Breathing problems
  • Helping digestion
  • Voiding- Bowels and bladder voiding/ organ motility
  • Rib cage mobility
  • Spinal mobility
  • Postural alignment

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Incorporating yoga practice serves many needs and patient population:

  • Calming and focusing
  • Cancer Survivors
  • Chronic Pain
  • COPD/ Breathing
  • Feet Hands strength motor control
  • Graceful Aging
  • Kids/Teens
  • Moms/ Pregnancy/Menstruation
  • Pelvic Health/ Incontinence
  • Special Needs Population
  • Spinal Injuries/ Kyphoscoliosis/ Scoliosis
  • Variations in body types and shapes
  • Weight training

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Special Needs

Yoga for Down's Syndrome

Yoga for Kids

Scientific research on benefits of yoga from the National Institute of Health

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Meditation: Clarifying Priorities

  1. What do we want vs what we really need
  2. Looking at life in a different, objective view
  3. Reducing personal anger and misgivings
  4. Reducing anger reflexes, anxiety
  5. Reduce emotional attachment to unnecessary things or persons

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Everyone benefits:

  • Improve Personal confidence
  • Learn "No regrets"
  • Non-judgmental regarding yourself and others
  • Calming/ Peaceful interactions
  • Mindfulness- paying attention, improving memory
  • Helping kids and adults focus, prioritize
  • Interconnecting muscles, sensory, and movements, with mental focus

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Many Meditation techniques:

  1. Forgiveness:
    • I ask for forgiveness from others
    • I forgive others
    • I forgive myself
  2. Sending good will and peace:
    • To myself
    • To people in my household/ office/ this meeting
    • To those around us: restaurant staff, patrons
    • To neighbors
    • To teachers/ classmates/ friends
    • People in my community/ Every being in this city
    • My fellow country women and men
    • To others around the world
  3. Imagery:
    • Imagine tranquil places, images
    • Imagine flower blooming, dot becoming larger
    • Colors getting softer or stronger/ Changing colors
  4. Body sensations:
    • Locating each part of the body and how each area feels
    • Contract/ Relax each body area
    • Observing breath
  5. Emotions and thoughts:
    • Observe breath
    • Acknowledge when thoughts are racing, come back to breath observation
    • Observing emotions, go back to breath
    • Observing pain/ itching/ feeling on skin
    • Slows down reaction to senses/anger- keep self in check
  6. Moving Meditation:
    • While eating, walking, sitting, driving
    • Walking: observe steps, pressure each foot
    • Eating: How many chews, jaw moves R/L, tongue, swallowing
    • While working/ driving: Ergonomics, body alignments
    • Sports body movements

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National Institute of Health

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