MODERATE PHYSICAL ACTIVITY

(YOGA)
 VINYASA YOGA STYLE
▪ Vinyasa (pronounce as vin-yaah-sa) is a
Sanskrit term that means “a connection of
movement and breathing. “ this style has
some distinct yoga posture that produce
body heat and increase the body’s circulation
and sweating through the different postures
and breathing techniques.
 BASIC VINYASA YOGA POSES
A. Mountain Pose (Tadasana)
1. It is usually the first position in standing poses. Try to breathe
and do this for 30 seconds to one minute.
2. While standing, be in a prayer position with the palms of your
hands together in front of your body. Also keep your feet together.
3. With feet on the ground, raise your toes slowly and then bring
them back.
4. In this position, stand with stomach in and shoulders relax.
Maintain the alignment of your hips and shoulders.
 MOUNTAIN POSE
(TADASANA)
Benefits:
It helps in correcting your posture and
improves your balance by making your
spine more light. It helps in increasing
the flexibility of your ankles, thighs and
joints.
 BASIC VINYASA YOGA POSES

B. Raised Hands Pose (Urdhva Hastasana)

1. Coming from the Tadasana pose, raise your arms
from the sides and then lift them upwards.
2. Above your head, bring your palms together with
force, and try to bend back while at the same time
looking at your arms.
 RAISED HANDS POSE
(URDHVA HASTASANA)
Benefits:
Strengthen the legs.
Strengthen the triceps.
Both poses stretch the shoulders.
Tone the abdomen and hips.
Strengthen the posterior chain (back muscles,
butt, hamstrings).
Help improve balance.
Help correct posture.
Stretch out the entire front torso.
 BASIC VINYASA YOGA POSES

C. Standing Forward Bend (Uttanasana)

1.From the urdhva hastasana pose, bend forward at
the hips moving out your arms on your sides.
2.Place your hands at the back of your feet, and then
touch the floor with your palms.
3.Transfer your weight to the balls of your feet, and
maintain the alignment of your hips with the ankles.
 STANDING FORWARD
BEND (UTTANASANA)
Benefits:
Stretches the hips, hamstrings, and calves
Strengthens the thighs and knees
Keeps your spine strong and flexible
Reduces stress, anxiety, depression, and fatigue
Calms the mind and soothes the nerves
Relieves tension in the spine, neck, and back
Activates the abdominal muscles
Eases symptoms of menopause, asthma, headaches, and insomnia
Stimulates the kidneys, liver, spleen
Improves digestion
May lower high blood pressure
Therapeutic for infertility, osteoporosis, and sinusitis
 BASIC VINYASA YOGA POSES

D. Downward-facing Dog (Adho Mukha Svanasana)

1. Pull down your body together with your hands and knees,
then push up with your toes and straighten up your legs.
2. Touch or press back with your hands, pushing your bottom
toward the ceiling. Hold your head without touching the floor
where it is supported with your both arms on the floor.
Moving your weight back toward your heels, forward into a
push-up position. Press your hips to the floor.
 DOWNWARD-FACING DOG
(ADHO MUKHA SVANASANA)
Benefits:
Strengthens the Arms and Shoulders
Tones the Core and Waist
Lengthens the Hamstrings and Calves
Brings Blood Flow to the Brain
Stretches the Spine and Strengthens the
Back
 TAKE DEEP BREATHES IN EVERY POSE
YOU CAN ALSO CLOSE YOUR EYES FOR YOU
TO CONCENTRATE.
 ACTIVITY:
The class will be divided into 5 groups and
each group will perform the Vinyasa Yoga
basic poses following the proper execution
and breathing of each pose. You will be given
5 minutes to practice and after that, present
it to the class.
Let the teacher play a yoga music while you
are practicing and performing.
You will be evaluated using the rubrics.
 VINYASA YOGA POSES RUBRICS
YOGA SKILLS ADVANCED SKILL
LEVEL
5 POINTS
Readiness Is always eager to begin the
yoga lesson.
Breathing Great at deep breathing
exercises.
Allows breathe to run the mind.
Is able to inhale and exhale.
Participation and Concentration
Perseveres and concentrates
when
learning/holding poses. Always Participates actively with
participates actively, willingly, infrequent, gently
and excitedly, applies and
transfers learning.
Technique ADD A SLIDE TITLE - 2
Models for peers.
Always has the pose correctly
executed with all lines/shapes.
INTERMIDIATE SKILL LEVEL BASIC SKILL LEVEL NO EFFORT
3 POINTS   SKILL LEVEL
2 POINTS NO POINT
Is usually ready and willing to Is rarely ready and able to begin No effort
begin yoga lesson. the yoga lesson.
Able to do some deep breathing Shallow breathing, at the worst No effort
practices. case.
Inhale and exhale from 5- 10 Not being able to inhale and
seconds during exhale for longer than 4-5
seconds each during
Breathing exercises.
breathing exercise
  No effort
Usually perseveres when
learning/holding poses. Usually perseveres when
learning/holding poses.
Participates actively with
reminders to follow infrequent, gently reminders
instruction and remain on to follow instruction and
task. remain on task.
Usually either has the pose
No effort
correctly executed with all
Usually has the pose correctly lines/shapes, or if not, needs
execute with all lines/shapes, or if minor adjustments to form
not needs minor adjustments to and is willing/able to make
form and is willing/able to make adjustments.
adjustments  
 ASSIGNMENT:

Record a video following the proper execution of the

basic vinyasa yoga poses at home. You can also invite one
of your family member as your partner while doing it for
you to influence his/her a healthy lifestyle by doing the
vinyasa yoga poses. Send your video in our group chat.
THANK YOU FOR YOUR ACTIVE
PARTICIPATION! 

STAY FIT AND HEALTHY!