Highlighting the healing practice of yoga, Kayla Rutschka created this website to inspire and inform high school and university students. This website delves into the history, benefits, and nuances of practicing yoga.
Karmic Asana
https://kaylarutschka.wixsite.com/karmicasana
The home page of Kayla’s website welcomes visitors and introduces the purpose and topic of this digital space. It reads:
“Healing inside and out through the practice of yoga.
The practice of yoga has been around for decades and the positive effects have been felt worldwide. The information on this site will guide new yogis through a well rounded practice, explaining the wide range of benefits throughout.
May we all find some peace in this ever changing world, in whatever ways feed our souls.” This is the introductory sentiment that sets the warm and welcoming tone of the website.
When the viewer scrolls down the home page they are met with an About section. This section provides further contextualizing information about why the website was designed, Kayla’s goals for the site, as well as some background information on the positive effects of yoga as they relate to Kayla’s personal experience.
This page reads:
“About
The Positive Effects of Yoga
This project originated as an assignment for Dr. Cathi Shaw’s ENGL 203 course at The University of British Columbia Okanagan Campus in April 2022.
My goal in creating this project is to introduce the practice of yoga to high school and college students, as well as anyone else that comes across my page.
The positive effects of yoga can be experienced by beginners just as much as long term yogis. Starting this website for a project has since blossomed into a hobby and I have continued to add to it beyond the boundaries of the rubric as my own “home base” for the tools, videos, information, etc. that I find myself recommending and revisiting. My hope is that one person will experience the life changing effects of mindful movement, meditation, or whatever else sparks your interest between the blurred lines of my “home base.”
Namaste.”
At the top of this home page, there is a menu bar that allows visitors to easily navigate the site and know what kind of content to expect from each page. The first tab on the menu is the home page, leading into the second tab which is called “Note to Reader.”
The note to reader page reads:
“Dear Reader,
This website was created as anassignment for ENGL 203, taught by Dr. Cathi Shaw at the University of British Columbia Okanagan. The topic of the course was ‘What is Truth? An Exploration of Knowledge and Beliefs.” We have discussed how people form their beliefs and how the media people consume can greatly influence them. Throughout the course we always came back to the idea of misinformation. The secondary sources listed on this page inspired the information and content outlined throughout my website. My goal in choosing this topic was to teach high school and university aged students how the practice of yoga can reduce stress, depression and anxiety, as well as make people feel more positive emotions. The secondary sources used to inspire this project further proved the point that yoga can be a great healing practice for not just high school and university students, but anyone.
I have done extensive research on this project and I am very passionate about it. I hope this website encourages you to try practicing yoga so you can experience the wonderful effects of it.
Kayla Rutshcka”
The next tab on the menu bar of Kayla’s website is “History.” This section of the website provides some useful background information on the origins and influence of yoga, its place throughout history, and the different kinds of yoga that exist today.
This page contains both textual and visual information. It reads:
“History
The origin of yoga can be dated back to roughly 3,000 years ago. The word “yoga” comes from a Sanscrit root “yuj” and means union or to join. Yoga is originally an ancient Indian ideology that includes stretching, breathing, and meditation. Yoga has now been adopted into the Western World and is now classified by the National Institutes of Health as a form of Complementary and Alternative Medicine.
The Yoga Sutras are a set of scriptures that outline the yogic theory. They were written around 500 B.C. during India’s medieval age by a sage named Pantanjali. This 8 Limbs of Yoga were outlined in the yoga sutras of Patanjali. The eightfold path is called ashtanga, which translates to “eight limbs.” These 8 limbs were described and outlined to act as a broad guide to how to live a meaningful and purposeful life as well as teach use different aspects to embody yoga in mind, body and spirit.”
This information is followed by an infographic that outlines the 8 Limbs of Yoga.
Following the “History” tab is the “Information” tab. This page of the website delves into greater detail about the technical aspects of yoga as a practice.
It reads:
“Information – What is Yoga
Yoga is a form of physical fitness that involves muscular activity. As much as it is a physical activity, it is also an exercise for our minds! Yoga consists of a mindful awareness of the self, the body, breath, energy, and sensations.
There are several different kinds of yoga, such as Vinyasa yoga, Hatha yoga, Bikran yoga, Yin yoga, etc. Vinyasa yoga is oftentimes considered the most athletic form of yoga and embodies the eight limbs or ashtanga. Hatha yoga refers to all other types of yoga besides Vinyasa, and acts as an umbrella term for the other different types. Bikram yoga is oftentimes referred to as “hot yoga” because it is practiced in a sauna-like room, typically set to 105 degrees Fahrenheit and 40% humidity. Yin yoga is a much slower paced practice that involves seated postures that are held for a much longer period of time. Despite the different types of yoga, each practice produces several positive effects on one’s mind, body, and spirit.
The 5 major principles of yoga were the basis of the Yoga Sutras of Patanjali. They were outlined to guide students on how to best achieve a mindful practice that benefited mind body and soul. Yoga has always been a healing practice for those who participate, and the 5 principles help guide them to a more self-aware and fulfilling life.”
When the viewer scrolls down the page there is another useful infographic that outlines the Five Major Principles of Yoga.
Underneath this visually appealing infographic is a useful section on language. This lists the different verbiage that is commonly used in yoga and provides some straightforward definitions for easy comprehension.
“Language:
- asana: physical practice of yoga relating to the body
- savasana: final resting pose at the end of almost any yoga practice – it is relaxing and restorative
- mindfulness: practice of being aware from moment to moment of one’s own conscious experiences
- pranayama: practice of focusing on breath and breath regulation
- meditation: practice used to reach a deeper state of awareness of one’s mind by focusing only on the present moment
- ashtanga: eight fold path or eight limbs”
After reading this page of the website, visitors to the site are equipped with rudimentary knowledge on the history, definition, and different kinds of yoga.
The next page in the menu bar is titled “Benefits.” This page begins to explore the many benefits that yoga can have on the mind, body, and spirit.
This page reads:
“The benefits of yoga are extremely vast and can be felt by anyone that practices. Sustained practice can lead to self awareness, calmness, improved sense of life and genuine interest in enjoying all aspects of life. Self-awareness is key as adolescents grow up. The stress of everyday life can easily become overwhelming, and knowing how and when to listen to your body is very important. The practice of yoga has been proven time and time again to help reduce stress and anxiety, and produce more positive, mindful emotions.
Practicing yoga can also manifest characteristics of friendliness, compassion and self control, all of which lead to a greater enjoyment of life.”
This chunk of text is followed with an infographic that showcases 5 Benefits of Yoga.
Afterwards, these benefits are discussed in greater detail.
“The benefits of yoga can be experienced by anyone that practices. You can be a beginner, or have been practicing yoga for years, everyone will experience the positive effects. You also do not need to practice yoga for long periods of time, even five minutes can produce lasting effects. Studies show that as little as seven minutes of practicing yoga consistently can produce positive emotions, and provoke a deeper enjoyment of life.
There have also been several studies that show the many effects that practicing yoga has on people experiencing mental illness such as depression, anxiety, and Post Traumatic Stress Disorder. Yoga is a practice that puts the student in the drivers seat and allows people to be their own healers, which produces higher self esteem and self awareness.
Studies have also shown that practicing yoga can help reduce stress. This can be extremely beneficial to high school and university students, as students typically experience great amounts of stress. Students who practice yoga for as little as seven minutes could greatly reduce their levels of stress, by taking time to do something good for their body, and allow themselves to slow down, and focus only on the practice. The mindfulness practice incorporated into yoga allows those who practice to slow down their minds, and not allow the swirling thoughts of stress and anxiety provoking topics to clutter their thoughts. All they have to do is stay in the present moment, and focus on their mind, body and the present moment.”
“Poses” is the next page on Kayla’s website. This page offers some insight to some of the different poses that are commonly used when practicing yoga.
The main content on this page is an infographic that illustrates some beginner yoga poses. However, prior to this infographic is a short blurb about this page. It reads:
“Poses
Yoga can be practiced anywhere, anytime. You can practice in your home, in a yoga studio, or outside! The opportunities are endless! You don’t need to spend much time practicing in order to feel the benefits of yoga! Here are some easy poses to get you started!”
These pages have allowed visitors to the website to become equipped with some beginner knowledge regarding what exactly yoga is. This can inspire visitors to embark on further explorations in the practice of yoga and perhaps encourage them to implement some kind of yoga practice into their daily lives.
The final page on Kayla’s site is called “Sources.” This page includes a reference list where you can see all of the research put into this website.
Following the completion of this project, Kayla has continued to expand and add new pages to her website. To check out how the website has evolved since the publishing of this article visit this link: https://kaylarutschka.wixsite.com/karmicasana
References
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Domingues, R. B. (2018). Modern postural yoga as a mental health promoting tool: A systematic review. Complementary Therapies in Clinical Practice, 31, 248–255. https://doi.org/10.1016/j.ctcp.2018.03.002
Elstad, T., Ulleberg, P., Klonteig, S., Hisdal, J., Dyrdal, G. M., & Bjorndal, A. (2020). The effects of yoga on student mental health: A randomised controlled trial. Health Psychology and Behavioral Medicine, 8(1), 573–586. https://doi.org/10.1080/21642850.2020.1843466
Gangadhar, B. N., Naveen, G. H., Rao, M. G., Thirthalli, J., & Varambally, S. (2013). Positive antidepressant effects of generic yoga in depressive out-patients: A comparative study. Indian Journal of Psychiatry, 55(7), 369. https://doi.org/10.4103/0019-5545.116312
Gobec, S., & Travis, F. (2018). Effects of maharishi yoga asanas on mood states, happiness, and experiences during meditation. International journal of yoga. Retrieved April 9, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5769201/?tool=pmcentrez&report=abstract
Khalsa, S. B. S. (2013, July). Yoga for psychiatry and mental health: An ancient practice with modern relevance. Indian journal of psychiatry. Retrieved April 9, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3768207/
Orenstein, B. W., Rapaport, L., Jesner, L., Migala, J., Robinson, K., Bedosky, L., & Byrne, C. (n.d.). 8 yoga poses for beginners and their benefits. EverydayHealth.com. Retrieved April 9, 2022, from https://www.everydayhealth.com/fitness-pictures/yoga-poses-for-beginners.aspx
Saoji, A. A. (2016). Yoga: A strategy to cope up stress and enhance wellbeing among medical students. North American Journal of Medical Sciences, 8(4), 200. https://doi.org/10.4103/1947-2714.179962
Schmid, A. A., Sternke, E. A., Do, A.-N. L., Conner, N. S., Starnino, V. R., & Davis, L. W. (2021). The eight limbs of yoga can be maintained in a veteran Friendly Yoga Program. International Journal of Yoga, 14(2), 127. https://doi.org/10.4103/ijoy.ijoy_106_20
Seattle, Y. (2019, December 12). 15 yoga poses and their benefits to your body. Seattle Yoga News. Retrieved April 9, 2022, from https://seattleyoganews.com/15-yoga-poses-and-their-benefits-to-your-body/
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Wiese, C., Keil, D., Rasmussen, A. S., & Olesen, R. (2019). Effects of yoga asana practice approach on types of benefits experienced. International Journal of Yoga, 12(3), 218. https://doi.org/10.4103/ijoy.ijoy_81_18
Woodyard, C. (2011). Exploring the therapeutic effects of yoga and its ability to increase quality of life. International Journal of Yoga, 4(2), 49. https://doi.org/10.4103/0973-6131.85485