yoga fitness skills

Kara Smith

Yoga plan

I. Standards and unit objectives

A. Cognitive Standard: Standard 2: Movement Concepts. Clients demonstrate an understanding of movement concepts, principles, strategies, and tactics as they apply to the learning and performance of physical activities.

1. Objective- Clients will understand the importance of consistency to build strength and flexibility by participating in yoga of the 15 day fitness course, with 80% of attendance (7.2.1).

B. Affective Standard: Standard 5: Responsible Personal and Social Behavior. Clients exhibit responsible and social behavior that respects self and others in physical activity settings.Standard 6: Value of Physical Activity: Clients value physical activity for health, enjoyments, challenge, self- expression, and social interaction.1. Objective-Clients will exhibit responsible social behavior by adapting to an individual’s skill

level for group activities, 80% of the 15 day fitness course. (7.5.1, 7.5.5).

C. Psychomotor Standard: Standard 1: Movement Patterns. Clients demonstrate competency in motor skills and movement patterns needed to perform a variety of physical activities. Standard 4: Health- Enhancing Physical Fitness. Clients achieve and maintain a health- enhancing level of physical fitness 1. Clients will develop balance by performing various balance positions, 70% of the time with

ankle weights, after the 15- day plan is completed. (7.1.2) 2. Clients will improve flexibility by performing basic stretches using stability bands, 80% of the

time using stability bands. (7.1.2)3. Clients will perform more complex positions pertaining to different muscle groups;

developing better muscle strength 80% by using one’s owns body, after the 15 day fitness plan. (7.1.2)

4. Clients will improve their body composition by consistency of the yoga course by 70%, after the 15 day yoga course.

5. Clients will develop more muscle endurance by consistency of basic yoga sequences 80%, after the 15 day yoga course.

II. Fitness Components

1. Balance 2. Flexibility 3. Strength (muscle) 4. Body composition 5. Muscular endurance

VII. References:

Dr. Abigail Ellsworth. (2010). Anatomy of yoga. Buffalo, NY, Firefly Books.

Iyender, B.K.S. (1995). Light on yoga: yoga Dipika. New York, NY, Schocken Books Inc.

Neil Schmottlach & Jerre McManama. (2010). Physical education activity handbook. (12ed). Pearson Education Inc., Benjamin Cummings, San Francisco, CA.

Smith, C. (2008). Yoga for beginners. Booklist, 105(1), 118.

http://web.b.ebscohost.com/ehost/pdfviewer/pdfviewer?sid=e71fd470-0477-469b-b7ba-c974cb9b18cb%40sessionmgr4001&vid=0&hid=128

(2000-2014) Yoga basics [Online]

http://www.yogabasics.com/practice/yoga-for-beginners/

http://web.b.ebscohost.com/ehost/pdfviewer/pdfviewer?sid=e71fd470-0477-469b-b7ba-c974cb9b18cb@sessionmgr4001&vid=0&hid=128

http://web.b.ebscohost.com/ehost/pdfviewer/pdfviewer?sid=e71fd470-0477-469b-b7ba-c974cb9b18cb@sessionmgr4001&vid=0&hid=128

III. Fitness Activities

Day 1: Intro to Yoga-each yoga pose or sequence is from the book “Anatomy of Yoga” to target specific muscles for strength and endurance. - Breathing exercises – control your internal pranic breathing- Kumbhaka- practice of holding your breath; hold breath for four to eight counts- Sithali breathing- this cools down the body, curl your tongue and inhale through your mouth- Basic sequence

Day 2: Fitness test- the test is a pre test of the 15 day plan to see signs of improvement. The test is over the basic sequence and the breathing exercises.

- Strength, flexibility, muscle endurance - Basic sequence , basic pose (fitness test)

- Mountain Pose-Stand with feet together, keep back straight and both arms pressed slightly against your sides, be sure your body is erect and tighten your abdomen.

- High Lunge- Stand in mountain pose and inhale deeply, exhale and step back with your left leg keeping hips in line. Slowly slide your left foot farther back, while bending your right knee.

- Downward Facing Dog- Kneel on your hands and knees directly below your hips, stretch out your hands in front of your shoulders. Exhale and press against the floor, keeping your elbows straight. Lift your pelvic bones up toward the ceiling and knees off the floors.

- Warrior I- Stand in mountain pose, exhale and step back with your left foot 3.5-4 feet apart. Align your left foot facing forward, rotate your hips. Inhale, and raise your arms up toward the ceiling while keeping them parallel to each other and shoulder- width apart.

- Intense Side Stretch- Stand in mountain pose with reverse prayer. Bend your knees slightly, and round your torso forward. Exhale, and tale one large step forward with your right leg 3-4 feet away from your left. Begin to bend forward with your torso and with another exhalation.

- Tree Pose-Stand in prayer pose and shift your weight slightly onto your left foot. Draw your right foot up, and place the sole against your inner left thigh.

- Awkward Pose- Stand in mountain pose, inhale, and raise both hands over your head, keeping your arms straight. Exhale and bend knees, bend your upper body forward so they are at a 45- degree angle and keep your back straight.

- Locust pose- Lie prone on the floor with your arms resting by your sides and the palms of your hands facing downward. Squeezing your buttocks, inhale and lift up your head and chest, legs and arms at the same time.

- Boat Pose-Sit on the floor in staff pose(sitting Indian style), lean back slightly. Bending your knees, and support yourself with your hands. Exhale and lift your feet off the floor as you lean back from your shoulders.

- Marichi’s pose- Sit in staff pose, bend your right knee, pulling your heel toward your groin. Keep your left leg extended with your knee pointed up toward the ceiling, and focus on keeping your leg grounded. Exhale and begin to twist toward your right knee. Wrap your left hand around the outside of your right thigh.

- Bound Angle Pose- Sit with your legs extended in front of you. Sit tall, with shoulders relaxed. Brings knees toward your chest with your feet flat on the floor. Exhale and open hips.

- Wide- Angle Seated Forward bend- Spread your legs and turn your thighs slightly outward so that your knees point up toward ceiling. Exhale and bend forward from your waist, keeping your back flat. Walk your hands in front of you to lower your torso slowly toward the floor.

- Head to Knee Bend- Sit in staff pose, bend left knee and draw your heel toward your groin. Your right leg should be at a right angle to left shin. Inhale, and lift up spine, turn torso slightly to your right as you exhale so that it aligns with right leg. With another exhale, stretch your sternum forward as you fold your torso over your right leg. Extend and grasp your hands toward your right foot, if possible place your forehead on your shin.

- One- Legged King Pigeon- Begin in downward facing dog, bend your left knee and bring it forward. Place left leg on the floor with your knee still bent. Then extend your right leg behind you.

- Bridge Pose-Lie supine, bend knees and draw your heels close to your buttocks, then place hands flat on the floor at your sides. Exhale, and press down through your feet to lift your buttocks off the floor. Lengthen your neck away from shoulders.

- Reclining Twist- Lie on the floor in corpse pose, bend your knees with your feet flat on the floor. Extend your arms straight out to the sides with palms up. Inhale and elongate your spine from your hips to the top of your neck. Lift your feet off the floor with knees still bent. Exhale and bend your knees to the left causing your hips and spine to twist. Keep your shoulder blades planted on the floor.

- Corpse Pose- lie on floor and straighten your legs and arms one at a time, relax.

Day 3: legs

- Warm up breathing exercises- Breathing exercises – control your internal pranic breathing- Kumbhaka- practice of holding your breath; hold breath for four to eight counts- Sithali breathing- this cools down the body, curl your tongue and inhale through your mouth- Half lord of the fish- sit in staff pose, bend your right knee and keep left hand flat on the

floor. At the same time bend your left knee, it should be resting on the outside of your tight. Lift up your spine and chest while turning head

- Revolved head to knee pose-sit in staff pose, separate your legs, bend left knee, draw heel toward groin. Lift arms up and reach opposite arm and opposite leg.

- Boat pose- sit on the floor and lift your legs, slowly stretch arms forward through your fingers

- Half lotus pose- sitting in staff pose, cross one leg over the other while sitting

- Hero pose- sit on knees while having your legs out to the sides- Reclining hero pose-sit in hero pose and lean all the way back and lay down - King pigeon pose (various poses)- begin in down ward facing dog, extend your right leg

behind you, your hips should be square, bend your right knee and flex your foot. Then draw heel toward buttocks

- Camel pose with resistance bands- stand on knees and lean back to touch your feet- Standing half forward bend

Cool down with child’s pose- stand on knees and get into a fetal position with relaxed arms

Day 4: abs and muscle strength

- Warm up breathing exercises - Breathing exercises – control your internal pranic breathing- Kumbhaka- practice of holding your breath; hold breath for four to eight counts- Sithali breathing- this cools down the body, curl your tongue and inhale through your mouth- Staff pose- sit with legs flat on the ground- Downward facing dog- while on all four, gravitate buttocks toward the ceiling while

extending the spine- Puppy pose-standing on your knees relax your forehead on the floor - Upward salute-stand straight up with hands together- Tree pose- stand straight up in a upward solute, rest on foot on inner thigh - Triangle pose (various) and with bands- extend your legs wide and touch your hands to your

feet - Revolved triangle pose- extend your legs wide and touch your hands to the opposite feet- Half moon pose (ankle weights)- get into triangle pose and extend opposite leg in the air

- Cool down- sun salutation B: Downward facing dog, warrior 1, four limbed staff pose, upward facing dog

Day 5: Written test/ new sequence - Written test will be over the breathing techniques, the purpose of yoga and some benefits.- Breathing exercises – control your internal pranic breathing- Kumbhaka- practice of holding your breath; hold breath for four to eight counts- Sithali breathing- this cools down the body, curl your tongue and inhale through your mouth- Breathing exercises - Intermediate yoga sequence - Mediation techniques (corpse pose, child’s pose)

Day 6: Arms and muscle endurance - Warm up with breathing exercises- Breathing exercises – control your internal pranic

breathing- Kumbhaka- practice of holding your breath; hold breath for four to eight counts

- Sithali breathing- this cools down the body, curl your tongue and inhale through your mouth- Half frog pose-lay on stomach, lift upper body up with arms, extend one arm back and grab

a foot- Bow pose- sit in half frog pose and grab both feet - Camel pose-stand on knees, lean back and grab legs with hands- Fish pose-lay flat on your back, sit on hands and extend chest upward- Locust pose- lay on stomach, lift arms and legs off the floor and balance on stomach- One legged king pigeon - Downward facing dog- on all fours, gravitate buttocks toward ceiling- Boat pose- sit in staff pose, extend legs in the air and arms parallel to knees- Awkward pose- with feet together, extend arms upward and bend knees- Cool down with sun salutation B: Downward facing dog, warrior 1, four limbed staff pose,

upward facing dog

Day 7: Glutes and balance Warm up with breathing exercises and sun salutation A: standing forward bend, upward facing dog and downward facing dog

-Wide legged forward bend- spread legs after mountain pose, reach for feet

- Seated forward bend- sit down with legs spread apart, reach for feet - Stand half forward bend- on wide legged forward bend, reach for only one foot at a time - Standing full forward bend- in mountain pose, reach for the floor in the middle - Half frog pose- in down ward facing dog, extend your right leg- Bow pose- lay on stomach and reach for your ankles - Bridge- lay on back, lift body up on all fours - Upward facing bow (various ability)

Cool down with child’s pose and meditation

Day 8: Back muscle strength - Breathing exercises- Breathing exercises – control your internal pranic breathing- Kumbhaka- practice of holding your breath; hold breath for four to eight counts- Sithali breathing- this cools down the body, curl your tongue and inhale through your mouth- - Half lord of the fish- sit in staff pose, bend your right knee and keep left hand flat on the




- Half lotus pose- sitting in staff pose, cross one leg over the other while sitting

- Hero pose- sit on knees while having your legs out to the sides- Reclining hero pose-sit in hero pose and lean all the way back and lay down - King pigeon pose (various poses)- begin in down ward facing dog, extend your right leg



Cool down (child’s pose and corpse pose)

Day 9: Abs - Warm up with breathing exercises- Breathing exercises – control your internal pranic

breathing- Kumbhaka- practice of holding your breath; hold breath for four to eight counts- Sithali breathing- this cools down the body, curl your tongue and inhale through your mouth- Knee to chest- lay on back and hug your knees- Mountain pose- stand straight with hands open on the side - Garland pose- sit down with knees bent, then spread legs out to the sides - Awkward pose- stand with feet together, arms in the air and bent knees - Tree pose- stand in solute pose while resting one foot on the inner thigh of the opposite leg- Triangle pose- spread legs wide and extend arms to touch foot- Half moon- stand in triangle pose, extend the opposite leg in the air

- Cool down- meditation and sun salutation A: standing forward bend, upward facing dog and downward facing dog

Day 10: Legs - Warm up with breathing exercise- Breathing exercises – control your internal pranic

breathing- Kumbhaka- practice of holding your breath; hold breath for four to eight counts- Sithali breathing- this cools down the body, curl your tongue and inhale through your mouth - Low lunge pose- get into downward facing dog, extend leg to be flat on the ground, other

foot flat on the ground, arms in the air- High lunge- get into downward facing dog, extend one leg back- Warrior pose 1- Stand in mountain pose, extend one leg back, bend knees and put arms in

the air- Warrior pose 2- stand in Warrior 1 and extend arms out to the sides- Warrior pose 3- get into Warrior 1 and balance on one leg- Extended side angle pose- get into warrior 2 and reach for same foot with hand - Upward facing dog- lay on stomach and lift upper body with arms - Cobra pose- lay on stomach and lift upper body with abdomen

Cool down: basic yoga sequence

Day 11: legs- Breathing exercises – control your internal pranic breathing- Kumbhaka- practice of holding your breath; hold breath for four to eight counts- Sithali breathing- this cools down the body, curl your tongue and inhale through your mouth- Half lord of the fish- sit in staff pose, bend your right knee and keep left hand flat on the




- Half lotus pose- sitting in staff pose, cross one leg over the other while sitting - Hero pose- sit on knees while having your legs out to the sides- Reclining hero pose-sit in hero pose and lean all the way back and lay down - King pigeon pose (various poses)- begin in down ward facing dog, extend your right leg



Cool down with child’s pose

Day 12: abs and muscle strength

- Warm up breathing exercises- Breathing exercises – control your internal pranic breathing- Kumbhaka- practice of holding your breath; hold breath for four to eight counts- Sithali breathing- this cools down the body, curl your tongue and inhale through your mouth- Staff pose- sit with legs flat on the ground- Downward facing dog- while on all four, gravitate buttocks toward the ceiling while

extending the spine- Puppy pose-standing on your knees relax your forehead on the floor - Upward salute-stand straight up with hands together- Tree pose- stand straight up in a upward solute, rest on foot on inner thigh - Triangle pose (various) and with bands- extend your legs wide and touch your hands to your

feet - Revolved triangle pose- extend your legs wide and touch your hands to the opposite feet- Half moon pose (ankle weights)- get into triangle pose and extend opposite leg in the air

- Cool down- sun salutation A: standing forward bend, upward facing dog and downward facing dog

Day 13: Back muscle strength - Warm Up: Breathing exercises – control your internal pranic breathing- Kumbhaka- practice of holding your breath; hold breath for four to eight counts- Sithali breathing- this cools down the body, curl your tongue and inhale through your mouth

- Cat to cow pose- on all fours, rotate by extending and depression your spine - Downward facing dog- on all fours, extend buttocks toward ceiling - Bharadvaja’s twist- sit in staff pose, cross knees and stretch arms behind back- Reclining twist- lay on back, knees bent, and twist them to the side - Locust pose- lay on stomach and lift up arms and legs, balance on abdomen - Camel pose- stand on knees and reach back to touch your ankles - Upward facing bow- lay on back and extend body upward - Bow pose- lay on stomach and reach for your feet

Cool down (child’s pose and corpse pose)

Day 14: Glutes and balance Warm up with breathing exercises and sun salutation A

- Breathing exercises – control your internal pranic breathing- Kumbhaka- practice of holding your breath; hold breath for four to eight counts- Sithali breathing- this cools down the body, curl your tongue and inhale through your mouth- Half frog pose-lay on stomach, lift upper body up with arms, extend one arm back and grab

a foot- Bow pose- sit in half frog pose and grab both feet - Camel pose-stand on knees, lean back and grab legs with hands- Fish pose-lay flat on your back, sit on hands and extend chest upward- Locust pose- lay on stomach, lift arms and legs off the floor and balance on stomach- One legged king pigeon - Downward facing dog- on all fours, gravitate buttocks toward ceiling- Boat pose- sit in staff pose, extend legs in the air and arms parallel to knees- Awkward pose- with feet together, extend arms upward and bend knees

Cool down with child’s pose and meditation

Day 15: conclusion day - Warm Up: Breathing exercises – control your internal pranic breathing- Kumbhaka- practice of holding your breath; hold breath for four to eight counts- Sithali breathing- this cools down the body, curl your tongue and inhale through your mouth- Testing same from the first day to see improvements

- Test will be over the basic yoga sequence to test flexibility, balance, and muscle endurance/strength.

IV. Fitness Test

A. Basic Sequence For Yoga

For the fitness test clients will study the basic sequence learned in class and perform it to the best of their ability. The test will mainly stress flexibility and controlled breathing. There is a pre and a post test for the 15 lesson class.

1. Mountain Pose-Stand with feet together, keep back straight and both arms pressed slightly against your sides, be sure your body is erect and tighten your abdomen.

2. High Lunge- Stand in mountain pose and inhale deeply, exhale and step back with your left leg keeping hips in line. Slowly slide your left foot farther back, while bending your right knee.

3. Downward Facing Dog- Kneel on your hands and knees directly below your hips, stretch out your hands in front of your shoulders. Exhale and press against the floor, keeping your elbows straight. Lift your pelvic bones up toward the ceiling and knees off the floors.

4. Warrior I- Stand in mountain pose, exhale and step back with your left foot 3.5-4 feet apart. Align your left foot facing forward, rotate your hips. Inhale, and raise your arms up toward the ceiling while keeping them parallel to each other and shoulder- width apart.

5. Intense Side Stretch- Stand in mountain pose with reverse prayer. Bend your knees slightly, and round your torso forward. Exhale, and tale one large step forward with your right leg 3-4 feet away from your left. Begin to bend forward with your torso and with another exhalation.

6. Tree Pose-Stand in prayer pose and shift your weight slightly onto your left foot. Draw your right foot up, and place the sole against your inner left thigh.

7. Awkward Pose- Stand in mountain pose, inhale, and raise both hands over your head, keeping your arms straight. Exhale and bend knees, bend your upper body forward so they are at a 45- degree angle and keep your back straight.

8. Locust pose- Lie prone on the floor with your arms resting by your sides and the palms of your hands facing downward. Squeezing your buttocks, inhale and lift up your head and chest, legs and arms at the same time.

9. Boat Pose-Sit on the floor in staff pose(sitting Indian style), lean back slightly. Bending your knees, and support yourself with your hands. Exhale and lift your feet off the floor as you lean back from your shoulders.

10. Marichi’s pose- Sit in staff pose, bend your right knee, pulling your heel toward your groin. Keep your left leg extended with your knee pointed up toward the ceiling, and focus on keeping your leg grounded. Exhale and begin to twist toward your right knee. Wrap your left hand around the outside of your right thigh.

11. Bound Angle Pose- Sit with your legs extended in front of you. Sit tall, with shoulders relaxed. Brings knees toward your chest with your feet flat on the floor. Exhale and open hips.

12. Wide- Angle Seated Forward bend- Spread your legs and turn your thighs slightly outward so that your knees point up toward ceiling. Exhale and bend forward from your waist, keeping your back flat. Walk your hands in front of you to lower your torso slowly toward the floor.

13. Head to Knee Bend- Sit in staff pose, bend left knee and draw your heel toward your groin. Your right leg should be at a right angle to left shin. Inhale, and lift up spine, turn torso slightly to your right as you exhale so that it aligns with right leg. With another exhale, stretch your sternum forward as you fold your torso over your right leg. Extend and grasp your hands toward your right foot, if possible place your forehead on your shin.

14. One- Legged King Pigeon- Begin in downward facing dog, bend your left knee and bring it forward. Place left leg on the floor with your knee still bent. Then extend your right leg behind you.

15. Bridge Pose-Lie supine, bend knees and draw your heels close to your buttocks, then place hands flat on the floor at your sides. Exhale, and press down through your feet to lift your buttocks off the floor. Lengthen your neck away from shoulders.

16. Reclining Twist- Lie on the floor in corpse pose, bend your knees with your feet flat on the floor. Extend your arms straight out to the sides with palms up. Inhale and elongate your spine from your hips to the top of your neck. Lift your feet off the floor with knees still bent. Exhale and bend your knees to the left causing your hips and spine to twist. Keep your shoulder blades planted on the floor.

17. Corpse Pose- lie on floor and straighten your legs and arms one at a time, relax.

V. Yoga Test

Answer the following question to the best of your ability

1. When coming to yoga class, when is the right moment to arrive?2. Should you eat or drink right before attending a yoga practice, and why?3. What type of clothing should be worn for a yoga session?4. What should be the duration of your yoga practice on a daily basis?5. What contraindications may prevent a person from doing yoga?6. What is the main philosophy of yoga?7. What is yoga?8. What is meditation?

9. What are the benefits of meditation?10. What is yoga therapy? 11. What should yoga practices be used for at a medical standpoint? 12. What are some common medical problems yoga could relief for a person? 13. What are some more major problems yoga could help with if done over a long period of time?14. What are seated poses mainly used for improving?15. What are standing yoga poses mainly used for improving?

Yoga Class When arriving to yoga class…. Arrive early to get your mat set up and secure your space for the duration of the lesson. It is not advisable to eat or drink before yoga practice Eat no less than 1-3 hours before and drink small amounts of water. When going to a yoga class, choose comfortable clothes or tights that do not restrict movement. Generally, lessons of yoga should be between 15 to 90 minutes long and done between 1-6 days a week. The shorter and less frequent the practices are the less improvement on your balance and flexibly. If you are menstruating, pregnant, have high blood pressure, or injuries to joints you may not be able to do some of the poses and it is advisable to consult a health care professional before attending yoga class.

Yoga and its philosophyThe philosophy of yoga is very simple: mind, body, and spirit are all one and cannot be clearly separated. Yoga is a vast collection of spiritual techniques and practices aimed at integrating mind, body, and spirit to achieve a state of enlightenment or oneness to the universe.

Yoga Therapy

Yoga therapy is the use of yoga postures and meditations to help heal the body in a natural way and balance itself. A yoga practice should be used to supplement conventional therapy but please consult a health

care professional.

Yoga Postures Seated Yoga Poses: Grounding and balancing; Flexibility

Standing Yoga Poses: Uplifting and opening; Strength

Supine Yoga Poses: Nurturing and integrating; Flexibility

Prone Yoga Poses: Energizing; back and core strength

Heath ProblemsHeart disease, high blood pressure, osteoporosis, and PMS

Evaluation of Fitness Test

Controlled Breathing

Concept of positions

Body Alignment

Flexibly

Needs Improvement

Good

Great

NA

*N/A is for the clients who are unable to perform the position for some health related reason, i.e pregnant, high blood pressure, or menstruating.

VI. Block Plan

SKL: Introduction/Review Skill

UNIT Yoga ACT: Drill, Leadup, Test

Day 1 Day 2 Day 3 Day 4 Day 5

SKL

Intro to Yoga-each yoga pose or sequence is from the book “Anatomy of Yoga” to target specific muscles for strength and endurance. -Breathing exercises

Fitness test- the test is a pre test of the 15 day plan to see signs of improvement. The test is over the basic sequence and the breathing exercises. Strength, flexibility, muscle endurance Basic sequence, basic pose (fitness test)

Legs: Warm up breathing exercises, Learning poses that focus on the leg muscles.

-Cool down with child’s pose

Abs and muscle strength- learning poses that deal with the abs and to increase muscle strength

Warm up breathing exercises

-Cool down- sun salutation

Written test/ new sequence:

Written test will be over the breathing techniques, the purpose of yoga and some benefits.

-Breathing exercises

-Intermediate yoga sequence

-Mediation techniques (corpse pose, child’s pose)

ACT

-Basic sequence

-mountain pose

-high lunge

-downward facing dog

-warrior 1

-intense side stretch

-tree pose

-awkward pose

-locust pose

-boat pose

-Marichi’s pose

-bound angle pose

-wide angle seated forward bend

-Basic sequence

-mountain pose

-high lunge


-warrior 1


-tree pose

-awkward pose

-locust pose

-boat pose

-Marichi’s pose

-bound angle pose


-head to knee forward bend

-Half lord of the fish

-Revolved head to knee pose

-Boat pose

-Half lotus pose

-Hero pose

-Reclining hero pose

-King pigeon pose (various poses)

-Camel pose with resistance bands

-Standing half forward bend

-Cool down with child’s pose

-Staff pose

-Downward facing dog

-Puppy pose

-Upward salute

-Tree pose

-Triangle pose (various) and with bands

-Revolved triangle pose

-Half moon pose (ankle weights)

-Cool down- sun salutation; standing forward bend, upward facing dog and downward facing dog

-mountain pose

-twisting chair

-garland pose

-Warrior 2

-triangle pose

-Corpse pose, child’s pose

Cool down-Mediation techniques (corpse pose, child’s pose


-king pigeon

-bridge pose

-reclining twist

-corpse pose

-king pigeon

-bridge pose

-reclining twist

-corpse pose



SKL

Arms and muscle endurance: The poses target muscle endurance for a prolonged session and arm muscle development

-Warm up with breathing exercises

- Cool down with Sun Salutation B

Glutes and balance: Lesson goes over poses that target the glute muscles and finding your center of balance.

-Warm up with breathing exercises and sun salutation A

Cool down: child’s pose and meditation

Back muscle strength: This lesson introduces poses that are specific to the back muscles and muscle strength.

Warm up: Breathing exercises

-Cool down (child’s pose and corpse pose)

Abs and muscle strength- learning poses that deal with the abs and to increase muscle strength

Warm up breathing exercises


Legs: Warm up breathing exercises, Learning poses that focus on the leg muscles.

-Cool Down: Basic Sequence

ACT

-Half frog pose

-Bow pose

-Camel pose

-Fish pose

-Locust pose

-One legged king pigeon


-Boat pose

-Wide legged forward bend

-Seated forward bend

-Stand half forward bend

-Standing full forward bend

-Half frog pose

-Bow pose

-Cat to cow pose


Bharadvaja’s twist

-Reclining twist

-Locust pose

-Camel pose

Upward facing bow

Staff pose


-Puppy pose

-Upward salute

-Tree pose

-Triangle pose (various) and with bands

-Revolved

-Low lunge pose

-High lunge

-Warrior pose 1

-Warrior pose 2

-Warrior pose 3

-Extended side angle pose

-Upward facing dog

-Cobra pose

-Awkward pos

- Sun Salutation B: Downward facing dog, warrior 1, four limbed staff pose, upward facing dog

-Bridge

-Upward facing bow (various ability)

- sun salutation A: standing forward bend, upward facing dog and downward facing dog

-Cool down: child’s pose and meditation

-Bow pose


triangle pose


-Cool down- sun salutation: standing forward bend, upward facing dog and downward facing dog

-Cool down: basic yoga sequence


SKL

Legs: Poses that target the leg muscles

Cool down: Cool down with child’s pose

Abs and muscle strength: Poses

that target the abs

Cool down: Sun Salutation A: standing forward bend, upward facing dog and downward facing dog

Back muscle strength:This lesson introduces poses that are specific to the back muscles and muscle strength

Breathing exercises


Glutes and balance: This workout focuses more on balance and the glute muscles.

Warm up with breathing exercises and sun salutation A

-Cool down with child’s pose and meditation

Conclusion day- Today we will be doing our post test for the yoga. This will be over the basic yoga sequence again. The main part is seeing how much improvement there is with flexibility and muscle strength and endurance

ACT

-Half lord of the fish

-Revolved head to knee pose

-Boat pose

-Half lotus pose

-Hero pose

-Staff pose


-Puppy pose

-Upward salute

-Tree pose

-Triangle pose (various) and with

-Cat to cow pose


-Bharadvaja’s twist

-Reclining twist

-Locust pose

-Camel pose

Warm up: - sun salutation A: standing forward bend, upward facing dog and downward facing dog

-Wide legged forward bend

-Seated forward

Basic sequence

-mountain pose

-high lunge


-warrior 1


-tree pose

-Reclining hero pose

-King pigeon pose (various poses)

-Camel pose with resistance bands

-Standing half forward bend

bands

-Revolved triangle pose


-Upward facing bow

-Bow pose


bend

-Stand half forward bend

-Standing full forward bend

-Half frog pose

-Bow pose

-Bridge

-Upward facing bow (various ability)

-Cool down with child’s pose and meditation

-awkward pose

-locust pose

-boat pose

-Marichi’s pose

-bound angle pose



-king pigeon

-bridge pose

-reclining twist

-corpse pose

yoga fitness skills

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