Embedded Files
Learning Objectives
Learning Objectives
At the end of the lesson, the student will be able to:
Identify more yoga poses;
Perform properly the yoga routine for the week;
Exhibit enthusiasm when performing the yoga routine.
Introduction
Introduction
Let us continue what you have started. With the situation that our world is facing now, it is the right time that we keep ourselves active and fit to avoid any harmful/ contagious diseases. Yoga is one of best exercises that we must do in order to have a healthy body.
Core - Related Values and Biblical Reflection
Core - Related Values and Biblical Reflection
Excellence: Discipline
1 Corinthians 6:19-20
“Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body.”
Learning Content
Learning Content
Topic Content: Yoga Flow No. 2
More Yoga Poses
a. Extended Side Angle
- is a standing yoga pose that utilizes all of the muscles in the body.
Benefits of Extended Side Angle Pose
This pose relieves stiffness in the shoulders and back. It provides a deep stretch to the groins and hamstrings, and it also improves stamina. It also strengthens the legs, knees, and ankles, while also stretching and toning the abdominal muscles. It is known to be therapeutic for constipation, infertility, sciatica, menstrual discomfort, and low backache.
This pose requires and builds strength throughout the entire body, and is therefore best practiced closer to the beginning or the middle of a standing pose sequence. It helps to prepare the body for deeper leg and groin stretches.
Cautions
Do not practice this pose if you are currently experiencing headaches, insomnia, or high or low blood pressure. If you have a neck injury or current neck pain, do not turn your head upward in the pose. Instead, keep your gaze straight ahead with both sides of your neck evenly extended. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.
Instructions:
Begin in Mountain Pose, turn to the left and extend your arms sideways to shoulder-height, palms facing down. Step your feet as wide apart as your wrists. Align your heels.
Turn your right leg and foot outward 90 degrees so your toes point to the top of your mat. Bend your right knee until your right thigh is parallel to the floor (you may need to widen your stance).
Keep your right knee directly over your heel. Turn in your left toes slightly. Align the heel of your right foot with the arch of your left foot. Keep your back leg straight. Inhale and draw your left hip slightly forward.
Keep your torso open to the left; do not turn your body in the direction of your right leg. Gaze out across the top of your right middle finger.
Exhaling, lower your right arm so your forearm rests on your right thigh.
6. Reach your left arm up towards the ceiling, and then extend your arm over the top of your head. Your left bicep should be over your left ear, and your fingertips should be reaching in the same direction your front toes are pointing. Keep your chest, hips, and legs in one straight line, extended over your front leg.
7. Turn your head to look up at the ceiling. Keep your throat soft and your breathing smooth. Relax your face.
8. To deepen the pose, lower your front hand to the floor, placing your palm next to the inside arch of your front foot. For a deeper chest and shoulder opening, place your front hand on the outside of your front foot. You can also rest your front hand on a yoga block.
9. Make sure your front knee does not drop inward. Keeps your front thigh externally rotating with your knee drawn slightly toward the baby toe of your front foot. Press firmly through the outer edge of your back foot.
10. Hold for up to one minute.
11. To release, press firmly through your back foot. Then, exhale as you slowly come up to a standing position with your arms extended at shoulder-height. Turn your feet and body so they face the same direction, and then step your feet together. Return to the top of your mat in Mountain pose. Repeat on the opposite side.
b. Eagle Pose
- is a standing balance pose that requires and develops focus, strength, and serenity. Using your breath and your gaze in this posture will help calm your mind and release distractions, allowing for quiet poise and stability in the pose.
Benefits
Eagle Pose stretches the shoulders and upper back while strengthening the thighs, hips, ankles, and calves. It builds balance, calm focus, and concentration. Learning to open the back torso is beneficial for advanced inverted poses, such as Handstand and Headstand.
This pose is therapeutic for those with lower back pain and sciatica. Because it opens the back lungs, it also increases breathing capacity and is invigorating for those with asthma. The dynamic balancing aspect of the pose helps to protect your knees against future injury, as well.
Cautions
Do not practice this pose if you have a current or recent knee injury. Those in late-term pregnancy should also avoid this pose, or should practice it against a wall for balancing assistance. If you have any other condition that affects balance, such as low blood pressure, headaches, or inner ear problems, practice this pose against a wall.
Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.
Instructions
Begin standing in Mountain pose, with your arms at your sides.
Bend your knees. Balance on your right foot and cross your left thigh over your right. Fix your gaze at a point in front of you. Hook the top of your left foot behind your right calf. Balance for one breath.
Beginners can omit the foot hook and cross the leg over the top of the standing leg, instead, resting the toes gently on the floor.
Extend your arms straight in front of your body. Drop your left arm under your right.
Bend your elbows, and then raise your forearms perpendicular to the floor. Wrap your arms and hands, and press your palms together (or as close as you can get them). Lift your elbows and reach your fingertips toward the ceiling. Keep your shoulder blades pressing down your back, toward your waist.
If your palms don’t touch yet, press the backs of your hands together, instead, or hold onto a strap.
Square your hips and chest to the front wall. Draw your belly in and up.
Gaze at the tips of your thumbs. Breathe smoothly and evenly.
Hold for up to one minute, focusing on your breath and keeping your gaze fixed and soft. Gently unwind your arms and legs and return to Mountain pose. Repeat on the opposite side.
c. Wind-Relieving
- Sometimes referred as “One-Legged Knee-to-Chest Pose” is a reclined yoga posture that is suitable for everyone, from beginners to advanced practitioners. The pose gently massages the abdominal organs, releasing tension in the belly area and low back.
Benefits
Is most useful for helping to release unwanted and toxic gases from the digestive system. The removal of this excess air helps to improve the quality and efficiency of your digestive system. It also relieves indigestion, bloating, flatulence, acidity, and constipation. This pose also helps to release tension in the lower back, hips, and thighs. It soothes stiffness in the spine, while toning the muscles of the abdominal wall.
Cautions
Do not practice this pose if you are recovering from abdominal surgery or a hernia. Also, avoid this pose if you have a spinal injury or sciatica. Pregnant women should also not practice this pose. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.
Instructions:
Begin by lying on your back, with your legs and arms extended.
As you exhale, draw both of your knees to your chest. Clasp your hands around them.
While holding only your right knee, release your left leg and extend it along the floor. Hold this pose for up to one minute.
Draw your left knee back in towards your chest and clasp your hands around both knees again.
While holding only your left knee, release your right leg and extend it along the floor. Hold this pose for the same amount of time.
Finally, draw both knees to your chest.
With an exhalation, release and extend both legs along the floor and rest.
Learning Evaluation
Learning Evaluation
Instruction: Instruction: Below are the flows of yoga routine. Perform the yoga poses (previous and today’s lessons) of the 3 flows. If possible, invite a family member or anyone in your neighborhood to join you in performing the yoga routine. Play some background music when doing the routine. Hold each pose from 20 seconds or more, depending on your breathing. Record your performance and send a copy to your respective Google Classroom. For Category 1, save it on a flash drive and send to your teacher.
Suggested Music: Yoga Music Playlist
Rubrics for Grading
Rubrics for Grading
Reference
Reference
Electronic:
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