Embedded Files
Learning Objectives
Learning Objectives
At the end of the lesson, the student will be able to:
a. Describe how beneficial yoga is;
b. Perform the basic yoga positions.
Introduction
Introduction
This is the right time to roll out your yoga mat and discover how yoga practitioners have been hooked with these combined physical and mental exercises for thousands of years around the globe. With yoga, you don’t need to be an expert or skillful to earn its benefits. Whether you’re young or old, overweight or fit, yoga controls and calm our mind and strengthen one’s body. Don’t be anxious about the terms, fancy studios, and poses that you think are difficult. Yoga is for all.
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
What is Yoga?
Yoga is a full mind and body exercise. It is a set of specific exercise, called poses, combined with specific breathing techniques and meditation principles are the building blocks of a yoga class. If a pose causes pain or proves too difficult, there are variations and modifications that can be made to help students. Props like blocks, blankets, and straps – even chairs – can be used to help you get the most benefit from the poses. Yoga is not one-size-fits-all: The best yoga workout for you will depend on your individual needs and goals.
What are the benefits of yoga?
Yoga is a great way to work with muscle strength, flexibility, and relaxation.
Yoga usually include attention to breathing while you are in the posture. Anyone can do it, however like many exercises, you do in a gradual pace.
Yoga for Flexibility
Yoga poses stretches your muscles to make you feel relax as the muscle contracts to hold the position. Our body needs to be flexible maintain its healthy state, 8 weeks of yoga improves flexibility as studies show.
Strike a Pose for Strength
Some styles of yoga, such as ashtanga and power yoga, are very physical. Practicing one of these styles will help you improve muscle tone. But even less vigorous styles of yoga, such as Iyengar or hatha, can provide strength and endurance benefits. Many of the poses, such as downward dog, upward dog, and the plank pose, build upper-body strength. The standing poses, especially if you hold them for several long breaths, build strength in your hamstrings, quadriceps, and abs. Poses that strengthen the lower back include upward dog and the chair pose. When done right, nearly all poses build core strength in the deep abdominal muscles.
Better Posture from Yoga
Yoga improves your posture. Each pose you execute usually engage your core muscles making it stronger to support the way you sit and stand or walk. Yoga also direct you to be aware of your body and helps you notice your posture hence maintaining the proper alignment of your body, while sitting, standing, lying and even walking.
Breathing Benefits
Yoga usually involves paying attention to your breath, which can help you relax. It may also call for specific breathing techniques. But yoga typically isn't aerobic, like running or cycling, unless it's an intense type of yoga or you're doing it in a heated room.
The Less Stress, More Calm
You may feel less stressed and more relaxed after doing some yoga. Some yoga styles use meditation techniques that help calm the mind. Focusing on your breathing during yoga can do that, too.
Good for your Heart
Yoga has long been known to lower blood pressure and slow the heart rate. A slower heart rate can benefit people with high blood pressure or heart disease, and people who’ve had a stroke. It has also been linked to lower cholesterol and triglyceride levels, and better immune system function.
Basic Positions of Yoga
The building blocks of yoga are poses. These are good ones to learn as you build a regular yoga practice.
Reminders: Move slowly through each pose, remember to breathe as you move. Pause after any pose you find challenging, especially if you are short of breath, and start again when your breathing returns to normal. The idea is to hold each pose for a few, slow breaths before moving on to the next one.
1. Child’s Pose
- This calming pose is a good default pause position. You do it to rest and refocus before continuing to your next pose. It gently stretches your lower back, hips, thighs, knees, and ankles and relaxes your spine, shoulder and neck.
Do it: When you want to get a nice gentle stretch through your neck spine and hips.
Skip it: If you have knee injuries or ankle problems. Avoid also if you have high blood pressure or are pregnant.
Modify: You can rest your head on a cushion or block. You can place a rolled towel under your ankles if they are uncomfortable.
Be mindful: Focus on relaxing the muscles of the spine and lower back as you breathe.
Note: This should be your go-to pose whenever you need to rest for a moment during a yoga workout.
2. Downward-Facing Dog
- It strengthens the arms, shoulders and back while stretching the hamstrings, calves and arches of your feet. It can also help relieve back pain.
Do it: To help relieve back pain.
Skip it: This pose is not recommended if you have carpal tunnel syndrome or other wrist problems, have high blood pressure or are in the late stages of pregnancy.
Modify: You can do the pose with your elbows on the ground, which takes the weight off your wrists. You can also use blocks under your hands, which may feel more comfortable.
Be mindful: Focus on distributing the weight evenly through your palms and lifting your hips up and back, away from your shoulders.
Note: This one is the most common yoga poses.
3. High Plank Pose
- A commonly seen exercise, plank helps build strength in the core, shoulders, arms and legs.
Do it: Plank pose is good if you are looking to tone your abs and build strength in your upper body.
Skip it: Avoid plank pose if you suffer from carpal tunnel syndrome. It can be hard on your wrists. You might also skip it or modify if you have low back pain.
Modify: You can modify it by placing your knees on the floor.
Be mindful: As you do a plank, imagine the back of your neck and spine lengthening.
Note: This common pose can build strength in the core, shoulders, arms and legs.
4. Cobra Pose
- This back-bending pose can help strengthen the back muscles, increase spinal flexibility and stretches the chest, shoulders and abdomen.
Do it: This post is great for strengthening the back.
Skip it: If you have arthritis in your spine or neck, a low-back injury or carpal tunnel syndrome.
Modify: Just lift up a few inches, and don’t try to straighten your arms.
Be mindful: Try to keep your navel drawing up away from the floor as you hold this pose.
Note: One of the simpler back-bending poses.
5. Tree Pose
Beyond helping improve your balance, it can also strengthen your core, ankles, calves, thighs and spine.
Do it: Great for working on your balance and posture.
Skip it: You may want to skip this pose if you have low blood pressure or any medical conditions that affect your balance.
Modify: Place one of your hands on a wall for support.
Be mindful: Focus on your breath in and out as you hold this pose.
Note: This balancing pose is one of the most recognized poses in modern yoga.
6. Triangle Pose
- Triangle, which is a part of many yoga sequences helps build strength in the legs and stretches the hips, spine, chest, shoulders, groins, hamstrings and calves. It can also help increase mobility in the hips and neck.
Do it: This pose is great for building strength and endurance.
Skip it: Avoid this pose if you have a headache or low blood pressure.
Modify: If you have high blood pressure, turn your head to gaze downward in the final pose. If you have neck problems, don’t turn your head to look upward; look straight ahead and keep both sides of the neck long.
Be mindful: Keep lifting your raised arm toward the ceiling. It helps keep the pose buoyant.
Note: This pose can be found in many yoga sequences.
7. Bridge Pose
- This is a back-bending pose that stretches the muscles of the chest, back and neck. It also builds strength in the back and hamstring muscles.
Do it: If you sit most of the day, this pose will help you open your upper chest.
Skip it: Avoid this pose if you have a neck injury.
Modify: Place a block between your thighs to help keep the legs and feet in proper alignment. Or you can place a block under your pelvis if your lower back is bothering you.
Be mindful: While holding this pose, try to keep your chest lifted and your sternum toward your chin.
Note: This pose, from the back-bending family of yoga poses, is great for stretching the muscles of the chest.
8. Corpse Pose
Like life, yoga classes typically end with this pose. It allows for a moment of relaxation, but some people find it difficult to stay still in this pose. However, the more you try this pose, the easier it is to sink into a relaxing, meditative state.
Do it: Always!
Skip it: If you don’t want to have a moment’s peace.
Modify: Place a blanket under your head, if that feels more comfortable. You can also roll up a blanket and place that under your knees, if your lower back is sensitive or bothering you.
Be mindful: Feel the weight of your body sinking into your mat one part at a time.
Note: Though it may not look difficult, it can be quite challenging to lie in corpse pose for an extended period of time.
Learning Evaluation
Learning Evaluation
Assessment Task
Instruction: With your yoga mat or any improvised mat (e.g. blanket), perform the identified basic yoga poses. Invite some of your family members or even neighbors to join you. You can add some background music (yoga music/ instrumental) as you execute the yoga poses.
Follow the sequence as your guide:
a. Tree pose (R/L)
b. Downward-Facing Dog
c. Triangle pose (R/L)
d. High Plank pose
e. Cobra pose
f. Bridge pose
g. Child’s pose
h. Corpse pose
Reminders: Execute each pose slowly and don’t forget to maintain regular breathing as you move. When you find it challenging, pause for a while, especially if you’re short of breath, and when your breathing returns to normal, continue it. The concept is you hold each pose for about 16-32 cts. or more, and breath slowly before moving on to the next pose.
Suggested Music:
15 Min. Meditation Music Relax Mind Body l Relaxing Yoga Music l Inner Peace Relaxing Music
YouTube Link: https://www.youtube.com/watch?v=H1LIElhBaM8
Relaxing Yoga Music ● Jungle Song ● Morning Relax Meditation, Indian Flute Music for Yoga, Healing
YouTube Link: https://www.youtube.com/watch?v=SDXHcR5AL6E
Rubrics for Grading
Rubrics for Grading
Supplemental Video
Supplemental Video
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