UNIVERSITY OF SANTO TOMAS

SENIOR HIGH SCHOOL

RECREATION
(Health Optimizing Physical Educ. 4)

WWW.VICWALK.ORG.AU
 UNIVERSITY OF SANTO TOMAS
SENIOR HIGH SCHOOL

Prayer

Dear Lord and Father of all,

Thank you for today. Thank you for ways
in which you provide for us all. For Your
protection and love we thank you. Help
us to focus our hearts and minds now on
what we are about to learn. Inspire us by
Your Holy Spirit as we listen and do
physical activities. Guide us by your St. Thomas Aquinas
eternal light as we discover more about
the world around us.
We ask all this in the name of Jesus.
Amen.
 UNIVERSITY OF SANTO TOMAS
SENIOR HIGH SCHOOL

LESSON 3 INDOOR WELLNESS

WEEK 7-8 EXERCISE- YOGA
 UNIVERSITY OF SANTO TOMAS
SENIOR HIGH SCHOOL

 A recreational activity and exercise in which you

Yoga move your body into various positions in order to
become more fit or flexible, to improve your
breathing, and to relax your mind.
 Yoga is a group of physical, mental, and spiritual
practices or disciplines.
History
 Yoga were developed by the Indus-Sarasvati
civilization in Northern India over 5,000 years
ago.
 The word yoga was first mentioned in the oldest
sacred texts, the Rig Veda. The Vedas were a
collection of texts containing songs, mantras
and rituals to be used by Brahmans, the Vedic
priests.

https://www.yogabasics.com/- All about Yoga

 UNIVERSITY OF SANTO TOMAS
SENIOR HIGH SCHOOL

 Surya Namaskar, means Sun Salutation,

Surya
 yoga exercise incorporating a sequence
Namaskar
of twelve asanas.
 “Surya Namaskar” in its deepest
meaning indicates that the practitioner
offers his solemn, reverential respects to
the sun as a symbol of the Divine
essence of the Universe that guides all
sentient beings through the process of
their evolution.
 Surya Namaskar Literature:
https://www.researchgate.net/publication/2412766
15_SURYA_NAMASKAR
 UNIVERSITY OF SANTO TOMAS
SENIOR HIGH SCHOOL

Surya
Namaskar
 UNIVERSITY OF SANTO TOMAS
SENIOR HIGH SCHOOL

12 Asanas (Posture)

1: Pranamasana
2: Hasta Uttanasana
3. Uttanasana
4. Anjaneyasana
5. Adho Mukha
Svanasana
6. Ashtanga Namaskara
7.Urdhva Mukha
Shvanasana
8. Adho Mukha
Svanasana
9. Anjaneyasana,
opposite foot
10. Uttanasana
11. Hasta Uttanasana
12: Back to 1
 UNIVERSITY OF SANTO TOMAS
SENIOR HIGH SCHOOL

Drink some
water and
get your
Yoga Mat 
 UNIVERSITY OF SANTO TOMAS
SENIOR HIGH SCHOOL

Yoga
Warm -up
 UNIVERSITY OF SANTO TOMAS
STEP 1:SENIOR HIGH SCHOOL
Pranamasana
(Prayer pose)
keep your feet
together and balance
your weight
Expand your chest
and relax your
shoulders.
lift both arms from
the sides and bring
your palms together
in front of the chest
in prayer position.
Inhale and exhale
deeply
 UNIVERSITY OF SANTO TOMAS
SENIOR HIGH SCHOOL

STEP 2: Hasta
Uttanasana
(Raised Arms pose)
Breathing in,
lift the arms up and
back,
In this pose, the
objective is to stretch
the whole body up
from the heels to the
tips of the fingers. 
 UNIVERSITY OF SANTO TOMAS
Step 3 Uttanasana
SENIOR HIGH SCHOOL
(Hand to floor/Foot
pose)
bend forward from
the waist, keeping
the spine erect. As
you exhale
completely, bring
the hands down to
the floor, beside the
feet.
 UNIVERSITY OF SANTO TOMAS
Step 4 SENIOR HIGH SCHOOL
Anjaneyasana
(Equestrian pose)
Breathing in, push
your left leg and
foot back, as far
back as possible and
look up.
 UNIVERSITY OF SANTO TOMAS
SENIOR HIGH SCHOOL
Step 5 Adho Mukha
Svanasana
(Mountain pose) 

Breathing out, lift

the hips and the tail
bone up, chest
downwards in an
'inverted V' (/\)
posture.
Step 6UNIVERSITY
Ashtanga OF SANTO TOMAS
Namaskara
SENIOR HIGH SCHOOL
(Saluting with eight points or parts)
Gently bring your knees down to the floor
Inhale and exhale.
Take the hips back slightly, slide forward, rest your chest on the
floor. The two hands, two feet, two knees, chest and stomach (eight
parts of the body) should touch the floor.
 UNIVERSITY OF SANTO TOMAS
STEP 7-SENIOR Mukha Shvanasana (Cobra pose)
HIGH SCHOOL
Urdhva
Slide forward and raise the chest up into the cobra posture.
Straight your elbows, Look up. As you inhale, make a gentle
effort to push the chest forward.
 UNIVERSITY OF SANTO TOMAS
STEP 8.SENIOR
Adho HIGH
Mukha SCHOOL
Svanasana (Mountain pose) 
Breathing out, lift the hips and the tail bone up, chest downwards in
an 'inverted V' (/\) posture. If possible, try and keep the heels on the
ground and make a gentle effort to lift the tailbone up, going deeper
into the stretch.
 UNIVERSITY OF SANTO TOMAS
SENIOR HIGH SCHOOL
STEP 9. Anjaneyasana (Equestrian pose)
Breathing in, bring the left foot forward in between the two hands,
press the hips down and look up and place the right foot exactly
between the two hands and the right calf perpendicular to the floor.
STEP 10. UNIVERSITY
UttanasanaOF SANTO
(Hand TOMAS
to floor/foot pose)
SENIOR HIGH SCHOOL
Breathing out, bring the left foot forward. Keep the palms on the
floor. You may bend the knees, if necessary. Gently straighten the
knees and if you can, try and touch your nose to the knees. Keep
breathing.
STEP 11. UNIVERSITY
Hasta OF SANTO TOMAS
SENIOR HIGH SCHOOL
Uttanasana
(Raised Arms pose)  
Breathing in, roll the
spine up, hands go up
and bend backwards
a little bit, pushing
the hips slightly
outward. Ensure that
your biceps are
beside your ears. The
idea is to stretch up
more rather than
stretching backwards.
STEP 12.UNIVERSITY
Back to 1OF SANTO TOMAS
SENIOR HIGH SCHOOL
(Prayer Pose)  
As you exhale, first
straighten the body,
and then bring the
arms down. Relax in
this position; observe
the sensations in your
body.
UNIVERSITY OF SANTO TOMAS
SENIOR HIGH SCHOOL
 UNIVERSITY OF SANTO TOMAS
SENIOR HIGH SCHOOL

Take a video of yourself

MAJOR or with your family
PETA doing the Surya
Namaskar.
 UNIVERSITY OF SANTO TOMAS
SENIOR HIGH SCHOOL

That’s all for

the first
quarter!

God bless for

your first
quarter
exam. 