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Slide 2
Mountain Muscles and Flexibility Areas: External oblique's,
Teres Maximus, Infraspinate Muscles Latissimus Dorsi, Back
Extensors, Gluteus, Quadriceps, Soleus, Gastrocnemius,
Flexors/extensors of the feet, Deltoids Cueing: Inhale into this
position Squeeze gluteus and quads Pull belly button into the
spinal cord Ground feet into floor Reach the finger tips to the
ground Roll the shoulders back and down; Hugging the spinal cord
Inhale the arms up, triceps behind the ears
Slide 3
Monkey & Forward Bend Muscles and Flexibility Areas:
Hamstrings, Gastrocnemius, Soleus, Gluteus, Back extensors, Hips
flexors, Abdominals Cueing: Exhale into this position from mountain
pose Reach the crown of the head forward and the bottom of the
pelvis backward Pull belly button into the spinal cord Ground feet
into floor Bend at the hips, not in the lower back, the goal is to
keep the back flat (Like a Table) If the spine begins to curve,
place hands on the legs (pictured) If more flexible place hands to
ankles, then palms to the floor last position is to wrap the
forearms around the legs and pull the chest into the thighs. How to
come out: Drive the heels into the ground turning then toward each
other creating an isometric contraction with the floor. This will
load the hamstrings not the lower back
Slide 4
Plank with Variations Muscle and Flexibility Areas: Deltoids,
Rectus Abdominus, Gluteus, Gastrocnemius, Pectorals, Soleus,
Trapezius, Rhomboids, Back Extensors, Posterior Deltoid Cueing:
Hands are shoulder width apart with the wrists directly under the
shoulders; can be slightly wider then the shoulders The feet are
hips width apart, push through the shoulders to prevent sinking in
the shoulder joint Drive the heels towards the back wall Pull the
belly button to the spinal cord to stabilize the abs, If a curve
appears in the lower back, lift the hips to form a triangle
Eventually strength and stabilization will develop to allow full
extension. Benefits: Strength building in the upper body and core
muscles (abs, back extensors and gluteus
Slide 5
Extended Cobra to Cobra Muscle and Flexibility Areas: Triceps,
Deltoids, Pectoral, Abdominals, Gluteus, Gastrocnemius, Soleus,
Trapezius, Rhomboids, Back extensors Cueing: From plank position
Extend the arms forward, out from the shoulders Bring the heels
together; try to keep them close to each other, engaging the inner
thighs Relax the Gluteus Push-up through the hands inhaling
Relaxing the shoulders away from the ears(no sagging in the
shoulder) Inch the hands closer to the chest Ideally, the hands are
under the shoulders, sternum pulled through and the hip pointers on
the ground Tips: If Cobra is difficult, place the forearms on the
ground with the elbows directly under the shoulder Palms flat on
the ground with finger tips spread Push the palms in the ground
while pulling the sternum forward
Slide 6
Downward Facing Dog Muscle and Flexibility Areas:
Gastrocnemius, Soleus, Hamstrings, Gluteus, Back Extensors,
Rhomboids, Deltoids, Extensors and Flexors of the wrist,
Quadriceps, Abdominals, Pectorals Cueing: Starting on all four with
the wrists directly under the shoulders and the knees directly
under the hips Drop the gluteus to the heels (childs pose)
straighten the arms at the armpits Lift the knees forming a
triangle with your body and the floor Hands shoulder width apart
and feet hips width apart Spread the fingers wide and press weight
into the index finger and thumb Turn the eyes of the elbows to face
each other, thus, turning the upper arm Ideally, the heels should
be on the ground BUT if the heels dont reach the ground, lift the
heels and bend the knees slightly Extend through the shoulders,
moving the ears away from the shoulders Once in position, roll the
hips up and squeeze the gluteus, alternate lifting the heels for an
add calf stretch
Slide 7
Revolving Low Lunge Muscle and Flexibly areas: Gracilis, Hip
flexors, Pectorals, Oblique's, Rhomboids, Trapezius, Deltoids,
Intercostal muscles, Quadriceps, Hamstrings, Latisimus Dorsi Cueing
From Mountain pose, step one leg back lining up the arch of the
back foot with the heel of the front foot. (like your standing on a
balance beam) Front foot toes pointing forward, back foot toes
pointing about 45 degrees forward Bend the front knee to 90 degrees
with the knee over the ankle (this keeps the knee stable and safe)
Lower the back knee to the ground The shoelaces of the back foot
should be in contact with the floor and toes pointing straight back
Place the hands on the inside of the front leg, if possible, drop
to the elbows Lift inside arm to the hip pointer (the front leg and
opposite arm are on the ground) Push through the arm and extend the
inside arm up Continue revolving the arm and pectorals open, while
pushing through the deltoids of the bottom arm Palm up with thumb
moving toward the front
Slide 8
Revolving High Lunge Muscle and Flexibly areas: Gracilis, Hip
flexors, Pectorals, Oblique's, Rhomboids, Trapezius, Deltoids,
Intercostal muscles, Quadriceps, Hamstrings, Latisimus Dorsi Cueing
From Mountain pose, step one leg back lining up the arch of the
back foot with the heel of the front foot. (like your standing on a
balance beam) Front foot toes pointing forward, back foot toes
pointing about 45 degrees forward Bend the front knee to 90 degrees
with the knee over the ankle (this keeps the knee stable and safe)
Extend the back leg, driving through the heel Place the hands on
the inside of the front leg, if possible, drop to the elbows Lift
inside arm to the hip pointer (the front leg and opposite arm are
on the ground) Push through the arm and extend the inside arm up
Continue revolving the arm and pectorals open, while pushing
through the deltoids of the bottom arm Palm up with thumb moving
toward the front
Slide 9
Plank Muscle & Flexibility areas: Deltoids, Abdominals,
Gluteus, Gastrocnemius, Pectorals, Soleus, Trapezius, Rhomboids,
Back extensors, Triceps Cueing Hands are shoulder width apart with
the wrists directly under the deltoids; can be slightly wider then
the shoulders The feet are hips width apart, push through the
shoulders to prevent sinking in the shoulder joint Drive the heels
toward the back wall Pull the belly button to the spinal cord to
stabilize the abs, if the curve appears in the lower back, lift the
hips to form a triangle Eventually strength and stabilization will
develop to allow full extension Benefits: Strength building in the
upper body and core muscles (abs, back extensors and gluteus)
Slide 10
Weave the following poses into the Sun Salutation A
Slide 11
Crescent Moon Major Muscles and Flexibility Areas: Oblique's,
Teres Maximus, Infraspinate Muscles, Latisimus Dorsi, Gluteus,
Deltoids, Back Extensions, Quadriceps, Hamstrings, Gastrocnemius,
Soleus, Flexors/extensors of the feet Cueing: From Mountain, inhale
into this position Squeeze Quads and lift the sternum Pull belly
button into the spinal cord Ground feet into floor, keeping the
elbows behind the ears Push the bottom hand into the top Keep the
hip pointer and shoulder on the side of the bend in the same side
plane at the opposite hip pointer and shoulder Repeat on other side
Once both sides are done, come to mountain Lift through the finger
tips and sternum Arch back
Slide 12
Plank: Knee to elbow Plank: Knee cross over to opposite
elbow
Slide 13
Plank: Wipers/Mt Climber
Slide 14
Standing A Pose Muscle & Flexibility Areas: Hamstrings,
Gastrocnemius, Soleus, Gluteus, Back Extensors, Triceps Deltoids
and Flexors & Extensors of the feet Cueing: Position feet about
3-4 feet apart (the closer together, the more difficult) Feet
should be straight forward or slightly turned in; inhale Exhale as
you swan dive down (same as forward bend) Place the hands on the
floor lining up finger tips and toes Push palms into the floor and
try to get your head in-between your legs Lift the arches of the
feet, this will cause the outside of the lower leg to activate and
strengthen BREATH Hold for 30-60 seconds Benefits: To come out,
drive the heels into the ground with a slight turn inward, this
loads the hamstrings not the lower back making it easier to lift
the chest up You will feel this in the hamstrings, calves, outside
of the lower leg and feet, shoulders, triceps
Slide 15
Gate Pose Major Muscle Groups: Hamstrings, Gastrocnemius,
Soleus, Abdominals, Gracilis, Obliques, Intercostals, Deltoids,
Back Extensors, Latisimus Dorsi, Pectorals, Biceps Cueing: Begin
with knees together with gluteus off the heels Extend the right leg
to the side, toes pointing away Place the right hand on the right
hip pointer Extend the left hand straight above the head Lead over
to the right side Look up into the arm pit Keeping the lower body
the same, tip onto the left hand Stretching right
Slide 16
Extended Puppy Muscle and Flexibility Areas: Gluteus,
Hamstrings, Quadriceps, Pectorals, Deltoids, Tibialis Anterior,
Extensor Digitorum, Extensor Longus Cueing: On all fours, wrists
under the shoulder and knees below the hips Walk the hands forward
as far as they can go, arms should not rest on the ground Lift the
gluteus up without touching the arms to the ground Drop the
forehead to the ground but keep the neck relaxed There should be a
slight curve in the lower back Press the hands into the ground and
with an isometric contraction, continue pushing the hands into the
ground Pull them back (there should be no movement)
Slide 17
Cobra\Sphinx Muscle & Flexibility Areas: Triceps, Deltoids,
Pectoral, Abdominals, Gluteus, Gastrocnemius, Soleus, Trapezius,
Rhomboids, Back extensors Cueing: Keeping the elbows into the sides
Place the hands under the shoulders Keep the gluteus loose Push-up
through the hands Move the deltoids away from the ears (scapulas
hug the spinal cord; no sagging in the deltoids) Pull the sternum
through You should be able to hold the position for 30-60 seconds
If Cobra is too challenging, drop to the forearms into sphinx pose
Benefits: If Cobra is difficult, place the forearms on the ground
with the elbows directly under the shoulder Palms flat on the
ground with finger tips spread Push the palms in the ground while
pulling the sternum forward
Slide 18
Triceps Lifts Muscle & Flexibility Areas: Triceps,
Pectorals, Back Extensors, Gluteus, Gracilis, Adductor Longus,
Pectineus, Hamstrings Cueing: Lift with the sternum Extend the arms
back with palms down Thumbs touching the sides of the thighs Lift
the arms up and down in a slow count At the end, keep the arms up
and pulse at a quicker count Switch to palms down and thumbs
down
Slide 19
Single Pigeon Major muscles involved: Hip flexors, Gluteus
Maximus, Medius and Minimus, Hamstrings, Quadriceps, Gracilis,
Sartorius, Iliopsoas, Gastrocnemius, Cueing : From any of the
downward dog poses, swing the right leg forward bring the right
ankle to the left wrist (or as close as possible) Adjust the right
foot either towards the groin or more advanced toward the left
wrist (This is a powerful stretch, so to start, have the heel close
to the groin) The full stretch is when the ankle and knee are in
line with each other The back foot should have its shoelaces on the
ground The hip pointers (on the left side) will want to turn
outward, try to keep the hip pointers down and square to the ground
Make fists with the thumbs out and push through the shoulders and
sternum If a person is stable in this position, lean over the front
leg resting on the elbows (sphinx pose) The next level would be to
lay all the way down with the forehead touch the ground, arms
extended with palms in prayer Thread the arms for added twist
Slide 20
Side Plank Muscle & Flexibility Areas: Biceps Brachoradius,
Flexors and Extensors in the wrist, Deltoid, Biceps, Triceps,
Abdominals, Gluteus, Quadriceps, Hamstrings, and Latisimus Dorsi,
Intercostals, Serratus Cueing: From plank position, shift the
weight to the outside edge of your left foot Stack the right foot
on top of the left If stacking is difficult, move the top foot
forward for better balance Push the right hip towards the ceiling
Reach your right arm towards the ceiling Make sure the left arm
isnt directly below the shoulder, it should be slightly in front of
the shoulder activating the triceps Hold for 30-60 seconds Rotate
back to plank Repeat on other side Benefits: There are lots of
variations to do in plank and side plank Start by lifting one leg
at a time, performing slow circular rotations, etc. etc.
Slide 21
Muscle & Flexibity Areas: Quadriceps, Hamstrings, Gluteus,
Abdominals, Pectorals, Deltoids, Hip Flexors, Erector Spinae,
Latisimus Dorsi, Trapezius, Rhomboids Cueing: Knees are hip width
apart, feet slightly closer together. The gluteus are firm but not
super tight Lift your rib cage off the abs, creating space between
your pelvis and lower ribs Rest your hands on the back with finger
tips pointing up Press the shoulder blades together; lifting the
sternum Begin to lean back Drop the head back when comfortable If
ready, release the hands reaching for the heel If you cant reach
the heels, turn the toes under to elevate the heel Continue tucking
the front lower ribs in How to come out of the position: To pull
out, use your abs pulling up with the abs Head is the last to lift
up Keep the hip pointers and shoulder points square to the front of
the room Tips: Go at your own pace, keep the lower rib tucked under
to protect the lower back Camel Ab
Slide 22
Muscles and Flexibility Areas: Oblique's, Teres Maximus,
Infraspinate Muscles, Latissimus Dorsi, Back Extensors, Gluteus,
Quadriceps, Hamstrings, Gastrocnemius, Soleus, Flexors/extensors of
the feet, Deltoids, Trapezius, Rhomboids, Psoas, Groin Cueing: From
a stand, lower the gluteus like sitting in a chair Lean the chest
forward Slowly bring the heels to the gluteus Then set the gluteus
on the ground to easy pose Reverse Sit Down & Stand Up
Slide 23
Boat\V-Sit Muscle & Flexibility Areas: Rectus abdominals,
Obliques, Pectorals, Transversus, Hamstrings, Sternocleidomastoid,
Hip Flexors, Back Extensors, Trapezius, Rhomboids, Gluteus,
Quadriceps Cueing: Balance on the gluteus; lifting the heels,
wrapping the arms around the legs under the knees (knee creases)
Slowly straight the legs until the abdominals maximum effort
Release the hands with the palms facing the sides of the knees
Benefits: Stimulates the thyroid, kidneys, intestines and prostate
gland Helps to relieve stress
Slide 24
Boat\V-Sit: Single leg dropsWood choppers Keep the sternum
liftedTouch interlaced fingers to the ground
Slide 25
Boat & Straddle Roll Backs & Balance (Fun )
Slide 26
Table: swinging Ls/dips/single /wipers Muscle and Flexibility
Areas : Hamstrings, quadriceps, gluteus, abdominals, Pectoralis,
rhomboids, trapezius, erector spinae, deltoids, muscles of the
forearm and wrist Cueing: Lie flat on the back Bend the knees and
slide the heels toward the gluts In hale. Keeping the feet flat on
the floor, lift the gluteus off the floor and support your weight.
Place the hands on the lower back, upper gluteus with the finger
tips going up the spine Push the pelvic up Roll the shoulders under
the body, grasping the ankles Push the pelvis up higher Interlace
the fingers and roll the shoulders further under the body Lift the
pelvis even more Benefits: energize, refresh and invigorate the
body- opening the chest, encouraging inhalation, an action
associated with embracing life. Increases circulation to the heart
and lungs, stimulates immune function (thymus is pressured)
increase in metabolism, digestive system cerebral-spinal
fluids