Relaxation exercises

During the mobility in France we discovered relaxation and yoga activities. We wanted to continue this activity in our schools. In each country we did prepare ideas for the others.

Exercises from Italy

The turtle

SIT DOWN WITH YOUR BACK STRAIGHT - Siediti con la schiena diritta 

BEND YOUR KNEES - Piega le ginocchia

JOIN YOUR FEET - Unisci i piedi

BREATH AND LET THE AIR OUT- Respira e lascia uscire l’aria

STRETCH YOUR BACK FORWARD - Piega la schiena in avanti 

PASS HANDS AND ARMS UNDER THE LEGS - Fai passare mani e braccia sotto alle gambe

PLACE HEAD AND HANDS ON THE FEET - Appoggia testa e mani sui piedi

NOW YOU’RE A TURTLE - Adesso sei una tartaruga

STAY STILL FOR A MINUTE - Resta fermo per un minuto

The crab

SIT DOWN - siediti a terra

BEND THE KNEES AND KEEP YOUR FEET FIRMLY PLANTED ON THE GROUND - Piega le ginocchia con i piedi ben piantati a terra

PUT YOUR HANDS ON THE FLOOR AT THE SIDE OF YOUR HIPS WITH PALMS DOWNWARDS - Inspira e spingi forte mani e piedi per sollevare il corpo verso l’altro

LOOK UP AND RAISE YOUR BODY -  Guarda su e alza il tuo corpo

KEEP THE POSITION FOR FIVE SECONDS - Mantieni la posizione per 5 secondi

TRY A FEW STEPS - Prova ora a fare qualche passo come un granchio

REPEAT  FOR 5 TIMES - Ripeti per 5 volte

The shark

LIE ON YOUR STOMACH - Stenditi pancia a terra

ARMS STRAIGHT ALONG YOUR SIDES - Braccia dritte lungo i fianchi

PALMS FACING UPWARDS - Palmi delle mani rivolti verso l’alto

LOOK FORWARD AND INHALE - Guarda avanti e inspira

LIFT YOUR HEAD, SHOULDERS AND CHEST OFF THE GROUND - Solleva da terra testa, spalle e petto

RAISE YOUR ARMS BACKWARDS - Solleva le braccia indietro

CROSS YOUR FINGERS TO MAKE A SHARK FIN - Incrocia le dita delle mani per fare la pinna dello squalo

RETURN TO FIRST STEP, AND REPEAT FOR 3 TIMES - Ritorna al primo passaggio e ripeti per 3 volte

The starfish

LIE DOWN STOMACH UP - Sdraiati a pancia in su

STRETCH OUT YOUR LEGS - Allarga le gambe

BRING YOUR ARMS ABOVE YOUR HEAD - Porta le braccia sopra la testa

EXTEND YOUR FEET AND HANDS TO FORM THE SHAPE OF A STARFISH - Allunga piedi e mani per avere la forma della stella marina

CLOSE YOUR EYES - Chiudi gli occhi

RELAX IN SILENCE AND TRY LISTENING TO THE SOUND OF THE WAVES - Rilassati in silenzio e prova ad ascoltare il rumore delle onde

STAY STILL FOR 5 SECONDS - Resta per 5 secondi

NOW PUT YOUR HANDS ON YOUR BELLY AND PAY YOUR ATTENTION TO YOUR BREATH - Metti ora le mani sulla pancia e porta l’attenzione al tuo respiro

YOUR BELLY RISES AND LOWERS - La pancia si alza e si abbassa 

CONTINUE BREATHING FOR 5 SECONDS - Continua a respirare per 5 secondi

BRING YOUR ARMS BACK UP AND WIGGLE YOUR FINGERS IN GREETING - Riporta le braccia in alto e muovi le dita per salutare 

YOGA EXERCISES - ITALY - SD 480p.mov

Exercises from Catalonia

Exercises from France

We are the students of Grade 3/4/5/6 from Sant Josep school in Navàs.

Our Erasmus+ project FRIENDS 2030 has to do with SDG3: Good Health and well being.

That is why apart from eating helathy food it is very important to keepourmindhelathytoo.

Doingsport is a verygoodway to stayhealthy.

Sport is a great way to do physical exercise. It’s important to do some physical exercise every day.

Some people play football, basketball or hockey.

Some people walk, run or ride a bike.

Some people do judo or gymnastics, or swim, and some people do yoga.

When you do yoga you don’t move quickly, you move your body slowly.

You hold your body in different positions.

These positions help exercise mussels in different parts of your body.

Some yoga positions have the names of animals and things from nature:

Camel, lion, frog, cow, turtle, cat, dog, rainbow, tree, snake, butterfly, monkey and much more.

 

Let’s practise some yoga positions.



1.   THE MOUNTAIN (G3)

1.  Stand tall, shoulders relaxed, chest lifted.

2.  Flex your knees a bit.

3.  Press your palms together at the chest.

4.  Inhale and exhale 5 times.



2.   THE TREE (G3)

1.    Start in a Mountain Pose

2.    With palms together at the chest, tuck one foot inside the opposite leg but not directly on your knee.

3.    Stand on one leg.

4.    Bring your hands together above your head.

5.    Inhale and exhale 5 times relaxed.

6.    Repeat on the other side.



3.   THE RAINBOW (3r)

1.    Stand with mountain pose.

2.    Raise your arms straight overhead, palms facing inward.

3.    Keeping your arms parallel, bend to the right and then bend to the left 3 times.

4.    Remember inhale and exhale in every side.

5.    Come back to center.



4.   CHAIR (4t)

1.    From Mountain Pose, raise your arms overhead and your palms facing inward.

2.    Push your hips and bottom back and bend your knees like you are going to sit in a chair.

3.    Try to keep your torso upright.

4.    Make sure your knees stay directly over your ankles.

5.    Inhale and exhale 3 times.



5.   HALF DANCER (4t)

1.    Stand tall in Mountain Pose.

2.    Bend your knee to bring your right foot toward your bottom. Reach behind you with your right hand and hold the top of your right foot.

3.    Raise your left arm up.

4.    Inhale and exhale 3 times relaxed.

5.    Repeat on the other side.



6.   TRIANGLE POSE (5è)

1. From Mountain Pose, take a big step with your left foot like a triangle.

2. Bend sideways at the waist, reaching your right hand toward your right ankle.

3. Raise your left hand toward the ceiling.

4. Inhale and exhale 3 times.

5. Repeat on the other side.



7.   FROG (5è)

1.    Stand with your feet hip­width apart.

2.    Balancing on your feet, squat to the ground. Place your palms on the floor between your feet.

3.    Leap as high in the air as you can, like a frog.

4.    Inhale and exhale in this position 3 times.



8.   DEEP LOUNGE(5è)

1.    Standing in Mountain Pose, take a big step forward with one foot into a high lunge position. Bring your hands to your thighs.

2.    Bend your front leg until your thigh is parallel to the floor, making sure that the knee does not bend past the ankle.

3.    Inhale and exhale 3 times.

4.    Repeat on the other side.



9.   DRAGON (6è)

1.    From Deep Lunge, lower the knee of your back leg to the floor. Let the

2.    top of your foot of that leg rest on the floor.

3.    Make sure the knee of your front leg stays directly over your ankle.

4.    Raise your arms over your head, palms facing inward.

5.    Repeat on the other side



10.   TWIST DRAGON(6è)

1.    From Dragon Pose, bring your palms together in front of your heart.

2.    With your right leg in front, slowly twist your body so that the elbow of your left arm rests on the outside of your right thigh and your right elbow is pointing towards the ceiling.

3.    Wait in this position 3 breaths.

4.    Repeat on the other side the same sequence.

5.    Undo the pose and stand up.



THE END (6è)

 

Did you like the yoga exercises?

Yoga is good for your body and your concentration.

You can do yoga on your own or with friends

You can do yoga at home, at school, in a park or at a sports centre.

We invite you to do yoga at school from 5 to 10 minutes every day before starting the lessons.

This will help us on our concentration and learning.

Enjoy YOGA!