Mia Rastall

SER 200 01

Tracy Bowman

11/20/18

Format: ​Yoga

Total Time: ​8 minutes

Music: ​Calming playlist on apple music

Class Location: ​Boyle classroom

Equipment:​Yoga mats

Goals/Objectives:

1. Increase flexibility by completing the poses.

2. Increase coordination and balance by performing the exercises correctly.

3. Relieve all stress and tension from the body by breathing correctly throughout the

exercises.

*Ground rules*

● No use of cell phones during the class

● The “ I’m okay” rule

*Important tips*

● Make sure to breathe in and out throughout the exercise

● Stay hydrated before, during, and after the class.

Warm up:

Order Exercise Duration

#1 Pelvic Tilts 45 seconds

#2 Leg Stretch 10 seconds each leg (2 sets)

#3 Goddess Pose 20 seconds (2 sets)

#4 Sit and Reach 20 seconds (2 sets)

Work out:

Order Exercise Duration

#1 Downward facing dog 30 seconds

#2 Triangle 30 seconds each side

#3 Tree 30 seconds each leg

#4 Bridge pose 20 seconds ( two sets)

#5 Child’s pose 30 seconds

#6 Side plank pose 30 seconds each side

#7 Table top 30 seconds

Accommodations/ Modifications:

● Child’s pose- Perform a sit and reach

● Side plank pose- Perform normal plank pose

​Classroom Lay out: