GYMNASTICS FOR

YOUTH
Gymnastik für die
Jugend
•Gymnastic for youth envisioned two
main divisions of gymnastics:

•natural gymnastics and

•artificial gymnastics.

These two divisions may be thought of

as utilitarian and nonutilitarian
gymnastics.
NATURAL GYMNASTICS

•Ginástica Natural works the whole

body by combining yoga and jiu-jitsu
postures, combined with the
movements of some animals.
NATURAL GYMNASTICS
• The purpose of natural gymnastics is to make
you fit with natural movements, using only
your own body weight. This minimizes the risk
of injury and works the body as a whole, in
addition to not requiring coordination to
perform the rehearsed movements of
traditional gymnastics.
•Natural gymnastics can be
practiced by people of any weight
or age, and regardless of their
fitness level.
• Developed in the 90s by Physical Education
teacher Álvaro Romano, Natural Gymnastics was
born from his desire to create a modality that
encompassed natural movements and allowed to
work not only on the body, but also on the mental
side of the practitioners. Its ultimate goal was a
gymnastics that did not need equipment,
complicated movements and that left its
practitioners well physically and mentally.
Benefits of Natural Gymnastics
Depending on the intensity of your
practice, you can burn up to 600
calories in a single hour of exercise
• You don't need machines or equipment
– ​just your own body weight.
• You can practice natural gymnastics
regardless of your age or weight.
• Improves flexibility, balance and agility.
•It works the body and mind at
the same time, in addition to
increasing body awareness.
•It can be practiced outdoors, on
the beach, in the backyard, in
the living room (that is,
practically anywhere).
•In addition to strengthening
your muscles, you will improve
your body posture.
•We can say that, if combined
with a balanced diet, natural
gymnastics really loses weight,
as it offers high intensity and
resistance exercises. And as a
bonus, you can still get a
healed belly, since natural
gymnastics works the
abdominal muscles very well.
Yoga Poses
•Standing poses:
Standing poses are
often done first in a
yoga class to "build
heat" and warm you
up.
• Balancing poses:
Beginners' balances
are an important
way to build the core
strength necessary
for many of yoga's
more advanced
postures.
• Backbends: As a beginner,
you will generally begin with
gentle spine flexion and
extension, eventually moving
to deeper bends
• Seated poses: Seated
stretches, which often
focus on stretching the
hips and hamstrings, are
usually done toward the
end of a yoga class after
the body is warm.
Standing pose
Mountain Pose
Warrior I
Warrior II
Extended Side Angle
Triangle Pose
Standing Forward Bend
Reverse Warrior
Garland Pose
Half Forward Bend
Pyramid Pose
Raised Hands Pose
Low Lunge
Standing/Balancing
Tree Pose
Downward Facing Dog Split
Balancing
Plank Pose
Backbend Pose
Cat-Cow Stretch
Bridge Pose
Cobra Pose
Knees, Chest, and Chin
Seated
Staff Pose
Cobbler's Pose
Easy Pose
Half Lord of the Fishes Pose
Head to Knee Pose
Seated Forward Bend
Seated Wide Angle Straddle
Supine
Happy Baby Pose
Supine Spinal Twist
Resting
Child's Pose
Corpse Pose