Instructor: Jhoselin Curimilma
Material Distributed at Grade Level: ADA exercise guide, music
Audience: above 16
Date: 07/20/2024
Length of Lesson: 30 Minutes
Format: video and PowerPoint Presentation
Lesson Title: Finding Balance: A Comprehensive Yoga Class
Objectives:
- Participants will learn how enhance Flexibility and build Muscle Strength for better posture
- Participants will learn how reduce stress levels and improve Mental Clarity and Focus
- Participants will learn boost Cardiovascular Health by improving Circulation and Lowering
Blood Pressure
Vocabulary Yoga, warrior Pose, Mountain Pose, Child’s Pose
Motivation:
- Make better and smarter food choices that will impact their overall health.
- Make small and feasible lifestyle changes.
- Make appropriate choice in the amount of each food group eating during each meal time.
Materials Needed for Instructional Plan:
- Projector
- Computer / Microsoft PowerPoint
-
Procedures/Instructional Plan:
1. (5 Minutes): Pre-Test: (to be developed): Ask multiple choice questions about how Yoga can
benefit people’s health
2. (15 Minutes): Doing the exercises
a) Mountain Pose (Tadasana)- 1 minute
How to do it: Stand tall with your feet together, arms at your sides. Distribute
your weigh evenly across both feet. Engage your things, lift your kneecaps, and
lengthen your spine. Relax your shoulders and gaze forward.
2021 Grand Concourse, 10th Floor
Bronx NY 10453
[email protected] Benefits: improves posture, balance and calm focus
b) Forward Fold (Uttanasana)- 2 minutes
How to do it: From Tadasana, inhale and raise your arms overhead. Exhale,
hinge at your hips, and fold forward, keeping your spine long. Let your head
hang and soften your knees if needed.
Benefits: Stretches the hamstrings, calves, and lower back; calms the mind.
c) Chair Pose (Utkatasana) - 2 minutes
How to do it: From Uttanasana, bend your knees and lower your hips as if
sitting in an imaginary chair. Keep your weight in your heels, and reach your
arms overhead with your palms facing each other. Keep your back straight and
gaze forward.
Benefits: Strengthens the thighs, calves, and back; improves balance and focus.
d) Warrior I (Virabhadrasana I) - 3 minutes (1.5 minutes each side)
How to do it: Step your right foot back about 3-4 feet, turning your right foot
out slightly. Bend your left knee over your left ankle, keeping your right leg
straight. Raise your arms overhead, palms facing each other. Square your hips
forward. Hold for 1.5 minutes, then switch sides.
Benefits: Strengthens the legs, opens the hips and chest, improves focus and
stability.
e) Warrior II (Virabhadrasana II) - 3 minutes (1.5 minutes each side)
How to do it: From Warrior I, open your hips and shoulders to face the side,
extending your arms parallel to the floor with palms down. Keep your front
knee bent and gaze over your front hand. Hold for 1.5 minutes, then switch
sides.
Benefits: Strengthens the legs and core, increases stamina, opens the hips.
f) Tree Pose (Vrksasana) - 2 minutes (1 minute each side)
How to do it: Shift your weight onto your left foot. Place the sole of your right
foot on your inner left thigh or calf (avoid the knee). Bring your palms together
at your chest or extend them overhead. Hold for 1 minute, then switch sides.
Benefits: Improves balance, strengthens the legs, and enhances concentration.
g) Standing Forward Bend (Prasarita Padottanasana) - 2 minutes
How to do it: Stand with your feet wide apart, toes slightly turned in. Inhale and
lengthen your spine, then exhale and fold forward, bringing your hands to the
floor or your ankles.
2021 Grand Concourse, 10th Floor
Bronx NY 10453
[email protected] Questions:
What physical benefits can regular yoga practice provide, and how do these affect daily activities?
• Regular yoga practice can improve flexibility, strength, and balance. These benefits can enhance daily
activities, such as lifting objects, climbing stairs, and maintaining good posture, reducing the risk of
injury.
How does yoga contribute to mental health and emotional well-being?
• Yoga promotes relaxation and mindfulness, which can reduce anxiety and depression. The practice
encourages self-awareness and helps individuals manage their emotions, leading to improved overall
mental health.
In what ways can yoga enhance flexibility and strength compared to other forms of exercise?
• Yoga combines stretching and strength-building movements in a way that increases range of motion
while simultaneously developing muscle endurance. Unlike many traditional workouts, yoga also
emphasizes proper alignment and breathing.
How does mindfulness in yoga practice influence stress levels and overall quality of life?
• Mindfulness in yoga encourages being present and aware, which helps individuals recognize stress
triggers and respond more calmly. This practice can lead to a greater sense of peace, improved focus,
and a higher overall quality of life.
What role does breath control in yoga play in promoting relaxation and focus?
• Breath control, or pranayama, is central to yoga practice. It helps regulate the nervous system,
promoting relaxation and reducing stress. Focused breathing also enhances concentration, making it
easier to stay present during both yoga and daily life.
Assessment of Mastery (Pre/Post Test)
Additional Giveaway:
Giveaway: Thank everyone for coming and explain that they are getting a pulse oximeter on the way
out. Very briefly explain what it is and hand them a pulse oximeter.
Explanation: it’s a device that will measure your pulse rate and your oxygen levels. This device is good
for everyone to have especially those with cardiovascular and respiratory conditions. They are
absolutely free, they are our thank you to you for coming today, however, we can only give one per
participant.
2021 Grand Concourse, 10th Floor
Bronx NY 10453
[email protected]
