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Fitness Unit Day 4 B Week
Fitness Unit Day 4 B Week
Special Considerations What are the safety concerns? What is unique about the
students in this class?
1. Ensure that all students listen to the safety protocol of the class and follow it
throughout the entire lesson so no dangerous situations come about throughout
activity.
Yoga Practice:
13-35 - Mr.G will be placed in
min front of the class and
(Activities start playing music as
& students set up.
Transitio - Mr.G will start by saying a
ns) pose, demonstrate it and
have the students try it
for 1-2 minutes. Students
can look and turn to their
packet to the page that
has visuals as well as
step by step instruction
on it.
Poses:
Mountain Pose:
- Stand with big toes
touching heels slightly
apart
- Softly rock back and forth
on heels and balls of feet
and side to side
- Slow rocking until still
with weight evenly
balanced
- Firm thigh muscles, turn
upper thigh inward, lift
hips
- Pinch and release
shoulder blades, spread
35-36 and lift chest toward
min ceiling, hang arms at
sides
Warrior 1:
- Stand in mountain pose:
Lightly step feet 4 feet
36-38 apart, raise arms straight
min above head, turn left foot
45-60 degrees to right,
right foot 90 degrees to
right
- Turn torso to right
squaring torso and hips
to front of mat, push hips
forward and down, slight
38-43 bend back in torso
min - bend right knee so shin is
perpendicular to floor and
thigh is parallel
- Bring palms together
overhead if possible
Warrior 2:
- Bring arms flat straight
out by sides, fingers
pointing out
- Turn torso so right arm is
straight over right leg and
left is over left leg
- Stretch arms away from (Organization attached
torso spreading the below)
shoulder blades
Reverse Warrior:
- From warrior 2, bring left
hand down to rest on left
leg, bring right arm
toward ceiling, spread
fingers, look at ceiling
- sink hips toward floor,
relax shoulders
- Slowly lower arms to
sides, extend right knee,
turn feet to face forward,
return to mountain pose
Tree Pose:
- Start in mountain pose,
shift weight to left foot
- Bend right knee, grab
right ankle with right
hand, pelvis over left foot
- Place sole on inner left
thigh
- Extension- Place heel on
left groin toes pointing
down
- Hands on hips
- Bring hands together in
front of chest
- Raise above head palms
facing each other
- Exhale and return to
mountain pose
Triangle Pose:
- Start in Mountain pose
- Extend arm parallel to
ground at side palms
down
- Turn left foot slightly to
right and right foot 90
deg. to the right, bend
right knee and turn to it is
in line with right ankle
- lean torso to right so it is
in line with right leg
bending at hip
- Rest right hand on shin,
stretch left arm toward
ceiling, even with
shoulders
- Head neutral or looking at
ceiling
- Return to mountain pose
Standing Forward Bend
- Start in Mountain pose
- Bend torso at hips down
toward ground
- Extend hands forward
- Keep legs straight and
touch ground with hands
or fingertips
- Push heels into ground
Plank Pose
- From Standing Forward
Bend
- Step left back and bend
right knee
- Step right for back to
even with left
Downward Dog
- From Plank Pose
- Bring feet forward to
under hips one at a time
- Exhale and lift knees
away from ground
- Push heels onto or
toward the ground
- Straighten legs with hips
above head, do not lock
knees
- Keep head between
arms, do not hang
- Return to Plank Pose
- Lie flat on the ground
Upward Dog
- from lying on ground
- Stretch legs back, top of
feet on floor
- Hands next to hips, bent
elbows, palms spread on
floor
- Straighten arms and lift
torso up and legs couple
inches off ground
- Pinch shoulder blades
together and puff out
chest
- Head looks forward
- Return to lying position
Transition:
Have the students roll up their
yoga mat, place it in the bin and
go to Mr.G for a quick closure.
Closure:
- Can anyone name some S S S S S S S S S S S
yoga positions we used S S
today & demonstrate S S
what it looks like? T
Mountain Pose:
- Stand with big toes touching heels slightly apart
- Softly rock back and forth on heels and balls of
feet and side to side
- Slow rocking until still with weight evenly balanced
- Firm thigh muscles, turn upper thigh inward, lift hips
- Pinch and release shoulder blades, spread and lift
chest toward ceiling, hang arms at sides
Warrior 1:
- Stand in mountain pose: Lightly step feet 4
feet apart, raise arms straight above head,
turn left foot 45-60 degrees to right, right
foot 90 degrees to right
- Turn torso to right squaring torso and hips to
front of mat, push hips forward and down,
slight bend back in torso
- Bend right knee so shin is perpendicular to
- floor and thigh is parallel
- Bring palms together overhead if possible
Warrior 2:
- Bring arms flat straight out by sides,
fingers pointing out
- Turn torso so right arm is straight
over right leg and left is over left leg
- Stretch arms away from torso spreading
the shoulder blades
Reverse Warrior:
- From warrior 2, bring left hand down
to rest on left leg, bring right arm toward
ceiling, spread fingers, look at ceiling
- Sink hips toward floor, relax shoulders
- Slowly lower arms to sides, extend right
knee, turn feet to face forward, return
to mountain pose
Tree Pose:
- Start in mountain pose, shift weight to left foot
- Bend right knee, grab right ankle with right hand,
pelvis over left foot
- Place sole on inner left thigh
- Extension- Place heel on left groin toes pointing
- down
- Hands on hips
- Bring hands together in front of chest
- Raise above head palms facing each other
- Exhale and return to mountain pose
Triangle Pose:
- Start in Mountain pose
- Extend arm parallel to ground at
side palms down
- Turn left foot slightly to right and right
foot 90 deg. to the right, bend right knee
and turn to it is in line with right ankle
- lean torso to right so it is in line with
right leg bending at hip
- Rest right hand on shin, stretch left arm
toward ceiling, even with shoulders
- Head neutral or looking at ceiling
- Return to mountain pose
Plank Pose:
- From Standing Forward Bend
- Step left foot back and bend right knee
- Step right foot back to even with left
Downward Dog:
- From Plank Pose
- Bring feet forward to under hips
one at a time
- Exhale and lift knees away from ground
- Push heels onto or toward the ground
- Straighten legs with hips above head,
do not lock knees
- Keep head between arms, do not hang
- Return to Plank Pose
- Lie flat on the ground
Upward Dog:
- from lying on ground
- Stretch legs back, top of feet on floor
- Hands next to hips, bent elbows,
palms spread on floor
- Straighten arms and lift torso up and
legs couple inches off ground
- Pinch shoulder blades together and
puff out chest
- Head looks forward
- Return to lying position