PHYSICAL

EDUCATION 201
TECHNOLOGICAL INSTITUTE OF THE PHILIPPINES - MANILA

sir mark alonzo

rdalonzo©2021
Intended Learning Outcomes:
This module aims to:
• Describe the characteristics of basic movements in mind-body dancing.
• Identify the basic dance steps used in mind-body dancing.
• Appreciate the importance of dancing in improving an individual’s mind.
• Demonstrate a basic routine of mind-body dance
• Conduct the pre-assessment of fitness testing activities in monitoring one’s
fitness
 LESSON 2

MIND-BODY DANCE
Mind-Body Dance
◦ Mind-body dance typically incorporates elements
of yoga, tai chi, or martial arts into a flowing
routine. These workouts offer combined benefits
ranging from improved cardiovascular health to
enhanced flexibility and reduced stress.
◦ Classes are typically low-impact and low- to
moderate-intensity, perfect for beginners looking
for a way to ease into exercise. Prime examples
include Nia and Yoga Trance Dance.
Yoga
◦ Yoga is a mind and body practice. Various styles of
yoga combine physical postures, breathing
techniques, and meditation or relaxation.
◦ There is no written record of the inventor of yoga.
Male yoga practitioners are known as yogis, and
female yoga practitioners are called yoginis. Both
practiced and taught yoga long before any
written account of yoga came into existence.
◦ Over the next five millennia, yogis passed the
discipline down to their students, and many
different schools of yoga developed as the
practice expanded its global reach and
popularity.
 ◦ The “Yoga Sutra,” a 2,000-year-old treatise on

Yoga yogic philosophy by the Indian sage Patanjali, is a

guidebook on how to master the mind, control the
emotions, and grow spiritually. The Yoga Sutra is the
earliest written record of yoga and one of the
oldest texts in existence and provides the
framework for all modern yoga.
◦ Yoga is well known for its postures and poses, but
they were not a key part of original yoga traditions
in India. Fitness was not a primary goal.
Practitioners and followers of yogic tradition
focused instead on other practices, such as
expanding spiritual energy using breathing
methods and mental focus.
◦ The tradition began to gain popularity in the West
at the end of the 19th century. An explosion of
interest in postural yoga occurred in the 1920s and
1930s, first in India and later in the West.
Philosophy

To convey its spiritual message and

guide sessions, yoga often uses the
imagery of a tree with roots, a
trunk, branches, blossoms, and
fruits. Each “branch” of yoga
represents a different focus and set
of characteristics.
The six branches are:
◦ Hatha yoga: This is the physical and mental branch designed to prime the body and
mind.
◦ Raja yoga: This branch involves meditation and strict adherence to a series of
disciplinary steps known as the “eight limbs” of yoga.
◦ Karma yoga: This is a path of service that aims to create a future free from negativity
and selfishness.
◦ Bhakti yoga: This aims to establish the path of devotion, a positive way to channel
emotions and cultivate acceptance and tolerance.
◦ Jnana yoga: This branch of yoga is about wisdom, the path of the scholar, and
developing the intellect through study.
◦ Tantra yoga: This is the pathway of ritual, ceremony, or consummation of a
relationship.
Approaching yoga with a specific goal in mind can help a person decide which branch
to follow.
 Hatha Yoga
‘The Yoga of Force’. Many teachers
equate Ha to mean ‘Sun’ and Tha to
mean moon, and reason that the physical
yoga practice is intended to ‘balance’ the
Sun and Moon energies within us. While the
physical yoga practice is intended to bring
about a state of equilibrium within the
human organism, the real meaning and
essence of Hatha yoga is to change the
physical body and mind by way of
experimentation, movement and physical
‘force’.
Raja Yoga

‘Royal’, ‘Chief’ or ‘King’, alluding

to being the ‘best’ or ‘highest’
form of yoga. Closely linked to
Patanjali’s Eight Fold Path of
Yoga, Raja yoga is also known as
‘Classical Yoga’.
 Karma Yoga

The Yoga of Action, also

contemporarily known as the
‘Religion of Love’. The word
‘Karma’ in this context is derived
from the root verb ‘Kri’ meaning
‘to do’.
Bhakti Yoga

Devotion. First mentioned in

The Bhagavad Gita around
300BC, the word Bhakti
comes from the root word
‘Bhaj’, of which the essence
is ‘to share’.
 Jnana Yoga

Wisdom or knowledge. This is

the yoga of ‘knowing’, of
realising the truth of oneself.
Tantra Yoga

The root word of Tantra is ‘Tan’

meaning ‘to expand’ or ‘to
weave’. It explores all aspects,
sensations and energies that
weave through the body and
mind and actually began as a
religion around 500BC.
Let’s try it!

My First
Meditation
Basic Movements
Child's Pose
This calming pose is a good default
pause position. You can use child’s
pose 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, shoulders 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.
 Downward-Facing Dog
Downward-facing dog 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.
 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.
Four-Limbed Staff Pose
This push-up variation follows plank
pose in a common yoga
sequence known as the sun
salutation. It is a good pose to
learn if you want to eventually
work on more advanced poses,
such as arm balances or inversions.

Do it: Like plank, this pose strengthens arms and wrists and tones the abdomen.
Skip it: If you have carpal tunnel syndrome, lower back pain, a shoulder injury or are pregnant.
Modify: It’s a good idea for beginners to modify the pose by keeping your knees on the floor.
Be mindful: Press your palms evenly into the floor and lift your shoulders away from the floor as you
hold this pose.
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.
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 many 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.
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.
 Seated Half-Spinal Twist Pose
This twisting pose can increase the
flexibility in your back, while
stretching the shoulders, hips and
chest. It can also help relieve
tension in the middle of your back.

Do it: To release tight muscles around the shoulders and upper and lower back.
Skip it: If you have a back injury.
Modify: If bending your right knee is uncomfortable, keep it straight out in front of you.
Be mindful: Lift your torso with each inhale, and twist as you exhale.
 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.
Corpse Pose
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.
 LESSON 2

Benefits of
MIND-BODY DANCE
 1. Dance develops flexibility and instills confidence.
2. Dance is first and foremost a stimulating mental

10 Ways
activity that connects mind to body
3. Dance breaks isolation.

Dance
4. Dance invokes imagery in the service of graceful
movement.
5. Dance focuses attention on eyes, ears and touch

Strengthens as tools to assist in movement and balance

6. Dance increases awareness of where all parts of
the body are in space.

the Brain 7. Dance tells stories.

8. Dance sparks creativity.
9. The basis of dance is rhythm.
10. The essence of dance is joy.
AHA!
moment
 por escuchar!
For I know the plans I have for you,” declares the
LORD, “plans to prosper you and not to harm you, plans
to give you hope and a future.
- Jeremiah 29:11
rdalonzo©2021