Fight or Flight Response Grades 4-5
|
|
- Cody McDonald
- 6 years ago
- Views:
Transcription
1 STEAM Lesson Plan Fight or Flight Response Grades 4-5
2 MEDICAL DISCLAIMER Not all exercises are suitable for everyone and it is recommended that you consult your doctor before beginning this or any exercise program. To reduce the risk of injury, never force or strain or attempt these exercises without the assistance of a trained yoga instructor. If you experience pain or discomfort during this exercise, stop immediately and consult your doctor. The instruction presented is in no way intended as a substitute for medical advice.
3 LESSON: Fight or Flight Response Created by: Harmony Turner, MA, RYT Grades: 4-5 Equipment: Yoga mats Hawaii State Science Standard 4: Understand the functions of various organ systems. Benchmark SC.HP.4.10: Describe the relationship between the peripheral nervous system and how the body responds to maintain a stable internal environment. Theme Fight or Flight Response - Peripheral Nervous System Concept Time In (Breathing) 1-3 minutes Discussion 3-5 minutes How can yoga support me in understanding body systems? Bunny Breath and Bear Breath Share with students how these different breaths can help them when feel in fight/ flight mode or rest/digest mode. Connection to Technology (Video: & Fight or Flight Watch video and respond to questions about connections between theme and performance art. Open discussion to include yoga. Ask students what they know about body systems and how yoga could support their understanding? Cover 5 basic steps of Fight or Flight Response: 1.) Initial Response to Stimulus; 2.) Transmit Signal (Chemical)*; 3.) Nerve Signal (Spinal Chord)*; 4.) Release; 5.) Prepare for action (boost of energy, system prioritization). * Note: Steps 2 & 3 are simultaneous. Warm-Up 5 minutes Yoga Pose Pattern Practice a short yoga pattern. Modify language to speak to the potential responses happening in the body/brain. Assign poses to vocabulary words: release, impulse, neural, spinal, connection, energy, burst, cells. Game 5-10 minutes Yoga Postures minutes Connect the Pathway Modify Islands and Oceans. When students freeze, ask students to find connections between them. Refer to these connections as neural pathways to reinforce nervous system vocabulary. Fight or Flight Yoga Sequence Students write down the basic steps of fight or flight from the discussion. Each student writes down five poses they feel best symbolize the five steps of Fight or Flight. For example, they could choose: Cow, Cat, Downward Dog, Star, and Warrior 3. These could then be assigned to the five steps by the students: Cow pose - Response to Stimulus, Cat pose - Transmit Signal, Downward Dog - Nerve Signal (Spinal Chord), Star - Release, and Warrior 3 - Prepare for action. In small groups, students share their individual pose choices with one another, and from these, create a whole group yoga sequence (5 poses total).
4 Showcase & Reflection minutes Each small group practices their entire sequence and then performs it for the class. The teacher asks: How can yoga communicate a literal or abstract idea? Can yoga represent an internal response like fight or flight? Relaxation 3-5 minutes Create Your Own Visualization For the closing relaxation, create a visualization using figurative language focused on the 5 steps of fight or flight.
5 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 5 BUNNY BREATH Benefit: Awakens the brain with a series of rapid inhalations Relaxes the body with one powerful exhalation Instructions: 1. Twitching your nose like a bunny, inhale 3 quick sniffs through your nose. 2. Pause for one count. 3. Exhale a big sigh through your mouth. Tailoring Tidbits: When teaching this breath, use language that cues softness and gentleness. This breath may relieve sinus build-up so keep tissues on hand.
6 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 6 BEAR BREATH Benefits: Develops breath awareness by deliberately bringing the breath into equilibrium Focuses the mind Increases concentration Instructions: 1. Inhale through your nose for three to five counts and pause for one to two counts. 2. Exhale through nose three to five counts and pause for one to two counts. 3. Repeat.
7 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 7 Tailoring Tidbits: You have the option to lead your students through this exercise by counting for them or have your students use one hand to count quietly for themselves.
8 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 8 YOGA POSE PATTERN Instructions: 1. Start with a simple pattern. 2. Repeat the pattern two to three times. 3. Add on to the pattern. 4. Repeat without the teacher s lead. Examples: Rock, Table, Cow, Cat, Rock (x2) Rock, Table, Cow, Cat, Downward Dog, Table, Rock (x2) Repeat the pattern without the teacher s lead. Grade: Pre-K to K; 1 to 3; 4 to 5
9 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 9 ISLANDS AND OCEANS (Group) Directions: Students roll up half of the yoga mats and put them away. The teacher randomly arranges the remaining mats, leaving enough of space for students to move between the mats carefully. Students imagine the mats are islands and the space between is the ocean. The teacher turns on music and says, Move around (insert action word here, i.e. dancing, swimming). Once students have moved around, the teacher stops the music and says, (Insert the name of a yoga pose). Students get on an island (two students to one island) and assume the yoga pose. After each round, the teacher will take away an island until there is only one mat. Students must find a way to share space on the island. Skills: Cooperation Coordination Creativity Finesse Imagination Spatial awareness
10 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 10 CAT AND COW CAT COW
11 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 11 Physical Benefit: Strengthens the back Stretches the lower back, abdominals, chest, spine, shoulders, and neck Mental Benefit: Stimulates the mind Gaze Point: Cat: Navel Cow: Up Instructions: 1. Begin in Rock Pose. 2. Inhale, come up onto your hands and knees. 3. Exhale, tuck your toes under and spread your fingers wide. 4. Inhale to Cow Pose as you arch your back and look up towards the sky. 5. Exhale to Cat Pose as you round your spine and bring your chin to your chest. 6. Repeat. Cues: Check to make sure your knees are two fist distances apart. #2.1 Walk your hands forward until your hands are underneath your elbows and your back is flat like a table. #2.2 Creative Language: Moo and meow with the movements of the spine. #4/#5 Grade: Pre-K to K; 1 to 3; 4 to 5 Modifications: Notice Knees too close together Reason Lack of awareness Modification See cue #2.1
12 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 12 DOWNWARD DOG
13 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 13 Physical Benefit: Energizes the body Strengthens the quadriceps, hip flexors, abdominals, neck, and arms Stretches the feet, calves, hamstrings, back, chest, shoulders, and palms Mental Benefit: Increases calmness Relieves stress Gaze Point: Navel Instructions: 1. Begin in Table Pose. 2. Inhale, tuck your toes under. 3. Exhale, press into your hands and lift your hips up towards the sky. 4. Breathe. 5. Inhale and look forward to come back to Table Pose. Cues: You are making an upside-down V shape with your body. #3 Gently try to straighten your arms and legs. Allow your head to relax as your look towards your belly button. #4 Creative Language: Spread your fingers wide like the five points on a star. #1 Walk your dog by bending your knees side to side. #4 Grade: Pre-K to K; 1 to 3; 4 to 5 Other Anatomical Focus: Inversion Modifications: Notice Weight in arms or roundedness in the back Reason Tight hamstrings Modification Bend at the knee Fingers closed Lack of awareness See creative language #1 Wrists lifting off mat Shoulders dropping into ears Weak arms, tight hamstrings, or lack of awareness Tight shoulders or tight hamstrings Bend at the knee Bend at the knee
14 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 14 STAR
15 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 15 Physical Benefit: Aligns the spine Strengthens the ankles, knees, quadriceps, abdominals, back, and neck Stretches the arms Mental Benefit: Builds focus Gaze Point: Down the nose Instructions: 1. Begin in Mountain Pose. 2. Inhale, turn your body to the right so you face the side of your mat and bring your hands to your hips. 3. Exhale, step your right and left feet an entire leg s distance apart. 4. Inhale, extend your arms out to the side. 5. Breathe. 6. When you are ready, turn to the front of your mat and step back into Mountain Pose. Cues: Make sure you can draw a straight line from your left foot across to your right foot. #4.1 Make sure your toes point forward to the side of your mat. #4.2 Stand tall in your body #5.1 Allow your head to reach long. You now have five points to your star. #5.2 Creative Language: Count out the five points of your star. #5 Grade: Pre-K to K; 1 to 3; 4 to 5 Modifications: Notice Reason Modification Legs too far apart Lack of awareness Step feet in closer together
16 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 16 WARRIOR III
17 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 17 Physical Benefit: Increases endurance Strengthens the ankles, calves, knees, quadriceps, hamstrings, abdominals, back, shoulders, arms, and neck Stretches the hip flexors and groin Mental Benefit: Builds concentration and focus Gaze Point: Down the nose Instructions: 1. Begin in Mountain Pose. 2. Inhale, bring your hands to your hips. 3. Exhale, step your left foot to the back of your mat into High Lunge Pose. 4. Inhale, reach your arms up and overhead. 5. Exhale, extend your arms out to the side. 6. Inhale, bend deeply into your right knee and allow your chest to move forward toward your right thigh. 7. Exhale, lift your left toes gently off the mat, balancing on your right leg. Begin to extend your left leg behind you as you gently straighten your right leg. 8. Breathe. 9. When you are ready, step back to Mountain Pose. 10. Repeat on the opposite side. Creative Language: Imagine your arms like airplane wings. #5 When you feel focused, begin to take flight in your airplane. #7 Land your airplane back on top of the mountain. #9 Grade: 1 to 3; 4 to 5 Modifications: Notice Off balance Reason Difficulty finding balance Modification 1. Arms extend to the side 2. Arms extend forward
18 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 18 CREATE YOUR OWN VISUALIZATION As you become more comfortable with guiding visualizations, you may start to create visualizations to speak to your student s unique interests. This five-step process details how to create effective visualizations for you and your students: 1. Begin with a transition: Always have students begin by lying on their backs with their eyes closed. Choose a transition. Describe it clearly and simply, giving students ample time to really live through the steps. Examples include traveling down a path and through a gate, walking up or down steps and opening a door, climbing a ladder and sliding into a cloud that travels to other worlds, or coming to a clearing and entering the trunk of a tree. 2. Establish a new environment: This part of the visualization takes students to a specific location. Consider the kinds of places you want to take your students to based on what they know, like, fantasize about, are studying, or respond to. Bring the environment to life by describing how it feels, smells, looks, sounds, and the kind of emotions or thinking it evokes. The setting establishes the tone of the visualization and stimulates the imagination. It also offers possibilities for the visualization s events. 3. Design events to illuminate your theme: Think fairy tale when weaving your story, whether it is in a contemporary, historical, or fantasy setting. Once students have transitioned and are immersed in the environment you've chosen, create events within the setting based on what you want students to get out of your visualization. In some stories, you may want students to use their imaginations to personalize the visualizations. For example, if the visualization includes meeting an animal guide, you could ask the students what kind of animal they meet. From there, the visualization continues with each student imagining his or her own animal guide. Keep in mind that the visualization should relate to the theme that your class explored that day. For example, if the theme is listening, you might take students tree climbing and guide them through hearing the music of the wind in the trees and grass, the rush of water down a waterfall, and the many songs of birds. 4. Acknowledge and reflect on the experience: At the end of the story, wrap up with an acknowledgement of the gift of the experience. Whether it s a conversation with an animal friend, a journey from chrysalis to butterfly, or a gift found at the end of a rainbow, conclude by reflecting on the experience of the visualization and asking students to notice what they are returning with and how that makes them feel. 5. Transition out of the visualization the same way you transitioned in: At the end of the story, bring your students out of the imaginary world the same way you took them into it so they have a sense of completion and are able to return to being present in the classroom. This doesn t have to be long or descriptive.
19 YOGAe
Unit 1 Yoga Guide. Why Yoga?
Why Yoga? The American Academy of Pediatrics (AAP) and The National Association of the Education for Young Children (NAEYC) recommend that children should participate in activities that support the development
More informationYoga Teacher Training. Partner Yoga for Prenatal Students
Yoga Teacher Training Partner Yoga for Prenatal Students By: Nancy Wile Yoga Education Institute Yoga Education Institute, 2016 All rights reserved. Any unauthorized use, sharing, reproduction, or distribution
More information7 Morning Stretches to Start Your Day
7 Morning Stretches to Start Your Day Including some stretching in your daily morning routine can help energize you for the day. That could mean you can skip that coffee until midmorning, when you might
More informationPrenatal Yoga Teacher Training. Warm Ups
Prenatal Yoga Teacher Training Warm Ups By: Nancy Wile Yoga Education Institute Yoga Education Institute, 2012 All rights reserved. Any unauthorized use, sharing, reproduction, or distribution of these
More informationMindful yoga for stress movement practice
Mindful yoga for stress movement practice The following sequence is more or less what we practised in the workshop. You can do it all if you have time, or if you just have a few minutes do one or two poses
More informationCopyright Cardiff University
This exercise programme has been developed by physiotherapists specifically for people with movement disorders. Exercise is not without its risks and this or any other exercise programme has potential
More informationYOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY
YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY By: helpwithsciatica HTTPS://HELPWITHSCIATICA.COM Table of contents 1 Introduction 2 Exercise: Extensions 3 Exercise: Curl-Ups 4
More informationOsteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises
Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Weight-bearing and resistance exercises have
More informationWarm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds.
Use this tool to record your results for each test, which you take three times throughout the challenge. At the end of the challenge you can see how you have improved. Fitness Test Push Ups in 60 seconds
More informationYoga Posture. Sit/Easy Position - Sukhasana. Dog and Cat
PDF D(7-9)6 page 1 Sit/Easy Position - Sukhasana This is a starting position that helps you to focus on awareness of breathing and on relaxation of the body and mind. This position also strengthens the
More informationWarm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position
Warm Up Arm Circles Stand with your feet parallel and hip width apart. Hold your arms out to the sides at shoulder height, palms facing down. Start by making small circular motions with both arms. Perform
More informationTuning in Before beginning Kundalini Yoga practice, always "tune in" by chanting the ADI MANTRA. Click here for full details
KUNDALINI YOGA SPINAL KRIYA To Begin Sit quietly and be with your breath. Consciously slow down the breath and breathe from the belly. Be with the sensations in your body. Tune into your own rhythm. Allow
More informationBody Mind Yoga Information sheet. The Buttocks/Glutes
Body Mind Yoga Information sheet The Buttocks/Glutes The glutes are the muscles which make up the buttocks. They primarily consist of gluteus maximus, gluteus medius and gluteus minimus. Another important
More informationYoga for your Neck and Shoulders
Yoga for your Neck and Shoulders Refrain from judging or placing high expectations on yourself as you learn these exercises. When you feel discomfort or pain, simply stop. If you feel dizzy or nauseous
More informationClassroom yoga (Elementary and Middle school)
Classroom yoga (Elementary and Middle school) Yoga helps children (and teachers!) focus, relax and be mentally alert. Take 5 or 10 minutes out of your day to share all or some of these easy exercises with
More informationExercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement
Tel: (905) 886-1212 Email: info@drwilderman.com Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement Aerobic Exercise Recommendations With a disc injury,
More informationElder Chair Yoga. Opening Pose Benefits: Relaxes body and enhances awareness. Photo courtesy of Ryan McGraw. Key Actions
Elder Chair Yoga Opening Pose Benefits: Relaxes body and enhances awareness Key Actions Photo courtesy of Ryan McGraw Please make sure the wheelchair is locked Please use towels/blankets/pillows to support
More informationYoga to Aid Sound Sleep.
Yoga to Aid Sound Sleep. Relaxation in itself is not enough to counteract the effects of the stress and tension, which can lead to disturbed sleep. In order to sleep well, we need to eliminate stress and
More informationSTRETCHES.
STRETCHES I have put this document together for you to learn and understand the important stretches that you should be doing regularly as part of your fitness programme so I hope it helps you. Hold each
More informationOsteoporosis Exercise:
Osteoporosis Exercise: Balance, Posture and Functional Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction You can help improve and maintain your balance, posture
More informationStrong, Healthy Camino Feet
Strong, Healthy Camino Feet by medoyley Print Created: Mar 16, 2014 Classplan Created: Mar 11, 2014 Difficulty Level: Beginner Classplan Description: Yoga poses for Stretching and Strengthening your feet.
More informationKath s Summer Fitness Exercises
Kath s Summer Fitness Exercises Enjoy your summer with a mixture of different exercises i.e. walking, swimming, cycling etc. The following session can last for 15 30 minutes or longer if you do more repetitions.
More informationThe In Bed Workout or the Getting Up Routine
The In Bed Workout or the Getting Up Routine This is a great way to wake up and make good use of time. Just think, instead of lying there wasting 10 minutes thinking about getting up, you can complete
More informationSTEP IT UP Moderate intensity workout
Welcome to the moderate intensity workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information about
More informationADVANCED BOOTY BUILDING PROGRAM WEIGHT: HEAVY BARBELL SQUATS REPS:
DAY 1 WARM UP Elliptical Duration: 10-15 minutes WALKING LUNGES WITH KICKBACK (BARBELL) REPS: 12 10 10 8 (EACH SIDE) 1 Lunge forwards on one leg, ensuring the barbell and your hips stay level 2 At the
More informationYoga for Stress Management and Relaxation Shawnee Thornton Hardy M.Ed., RYT - 500, Member of IAYT International Association of Yoga Therapists 2014
Yoga for Stress Management and Relaxation Shawnee Thornton Hardy M.Ed., RYT - 500, Member of IAYT International Association of Yoga Therapists 2014 Yoga By Shawnee All Right Reserved S- T- R- E- S- S The
More informationLow Back Pain Home Exercises
Low Back Pain Home Exercises General Instructions The low back exercise program is a series of stretching exercises and strengthening exercises prescribed by your physician for your medical condition.
More informationONLY BEND AS FAR AS COMFORTABLE ONLY BEND AS FAR AS COMFORTABLE
This is a basic routine to use with your group. You can mix and match segments and exercises to create variety until you learn more modalities, which will be coming later. Be sure to master what is here
More informationStretching - At the Workstation Why is stretching important?
Stretching - At the Workstation Why is stretching important? No matter how well a workstation is designed, problems may arise if attention is not paid to the way the work is done. Working at a computer
More informationAll About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy
All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Health Management By: James J. Messina, Ph.D. Benefits of regular
More informationWALL PUSH UPS TABLE PUSH UPS
WALL PUSH UPS Standing at a wall; place your arms out in front of you with your elbows straight so that your hands just reach the wall. Next, bend your elbows slowly to bring your chest closer to the wall.
More informationThe core of the MIHP Think Tank message is based around Five (5) Key Facts About Your Body s Design:
Lesson 1 THE FIVE KEY FACTS ABOUT YOUR BODY S DESIGN The design of the human body is so complete, so complex in its interrelationships, so prepared for its world of motion that it allows for its function
More information10 Minute Yoga Sequence for Runners and Energy Balance (photos compliments of YogaJournal.com)
Anjali Mudra Salutation Seal 1 Minute: Begin by sitting in easy pose on your mat, bringing your palms together at your heart center. Draw in your belly and sit up nice and tall, creating length and space
More informationTotal Transformation of You Yoga & Digestion Guide GIRLY DETOX
Total Transformation of You Yoga & Digestion Guide GIRLY DETOX 2014 www.girlydetox.com Page 1 YOGA AND DIGESTION As you may know, your body has its own natural detoxification mechanisms for eliminating
More informationStretching. Back (Latissimus dorsi) "Chicken Wings" Chest (Pec. major + Ant. deltoid) "Superman" Method: Method: 1) Stand tall and maintain proper
Chest (Pec. major + Ant. deltoid) "Chicken Wings" Back (Latissimus dorsi) "Superman" 1) Stand tall and maintain proper 1) Reach hands overhead and lumbar curve. grasp one wrist. 2) Place palms on lower
More informationWEEK 1 INTERMEDIATE BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM
DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES
More informationStretches & Poses After You Wake Up. Dynamic Stretching Before Workout / Activity. Post Workout Stretches
/? 2 K T Stretches & Poses After You Wake Up Performing these stretches and yoga poses as soon as you wake up is recommended if you want to relieve tension, aches, improve flexibility and mobility, avoid
More informationCore Strength and Stability Exercises for Swimmers
Core Strength and Stability Exercises for Swimmers by Sharon Johnson and Bill Steele 2007 Breakwater Sports. All rights reserved. Introduction This sequence of exercises was developed by Sharon Johnson.
More informationHome Power Workout #6
Home Power Workout #6 This home Pilates mat workout is designed for you to use as a supplement to your Studio Pilates International classes or DVDs. Pilates is always best done under the guidance of a
More informationFoundation Mobility (50 min)
Foundation Mobility (50 min) Protection (10 min) Exercise Reps Duration (s) Wrist Abduction 12 ea 60 Wrist Adduction 12 ea 60 Wrist Pronation and Supination 10 ea 60 Wrist Pronation and Supination (Reverse
More informationLesson Sixteen Flexibility and Muscular Strength
Lesson Sixteen Flexibility and Muscular Strength Objectives After participating in this lesson students will: Be familiar with why we stretch. Develop a stretching routine to do as a pre-activity before
More information10 BEST EXERCISES FOR LOW BACK PAIN RELIEF.
10 BEST EXERCISES FOR LOW BACK PAIN RELIEF http:/// Disclaimer The information in this guide is presented in good faith but no warranty is given, nor results guaranteed. Please consult your physician before
More informationCongratulations! Below is your Pilates Ab Blueprint
Congratulations! Below is your Pilates Ab Blueprint Hi I m Sylvia Favela, people call me Queen of Pilates, the Body Weight Pilates expert on core strength and functional training. For over a decade I ve
More information10 Best Yoga Poses For Diabetics
10 Best Yoga Poses For Diabetics Along with well balanced diet and nature cure treatment, Yoga should be done for good control of blood sugar level. Asana, specifically useful to improve functions of the
More informationESI Wellness Program The BioSynchronistics Design. Industrial Stretching Guide
ESI Wellness Program The BioSynchronistics Design Industrial Stretching Guide ESI Wellness The BioSynchronistics Design Industrial Stretching Basics Stretch 2-4 times/day Hold each Stretch for 5 seconds
More informationWood Chopper Level 3 to 4 / Posture 73
Benefits: Loosens & strengthens lower back, spine, neck, shoulders, breathing muscles, hamstrings and abdominals. Time to Do: 3 minutes Body Parts Used by This Posture: Arms, shoulders, chest, spine, lower
More informationBasic Pilates Mat Routine
PATIENT EDUCATION patienteducation.osumc.edu Chin Tuck Lying supine with legs bent feet flat on the floor arms by your side. Inhale, pull your chin back (as if you are trying to make a double chin) while
More informationSecondary. A Teacher s. Guide. Everyday practices for Mental Health and Well Being in the classroom
Secondary A Teacher s Guide Everyday practices for Mental Health and Well Being in the classroom Introduction The Everyday Practices for Mental Health and Well-Being in the Classroom is a guide designed
More informationINTERNATIONAL YOGA DAY 21 JUNE
INTERNATIONAL YOGA DAY 21 JUNE Vibha Pranaam 181, Flat 4 Kings road, RG1 4EQ Reading England. Phone number: (+44) 07404472630 Email: vibhapranaam@gmail.com Website: www.vibhapranaamyoga.com www.girlinneighbour.com
More informationTRAINING PLAN FROM WORRIER TO WARRIOR
TRAINING PLAN FROM WORRIER TO WARRIOR GENERAL TRAINING TIPS Always warm up properly before starting your workout never train a cold muscle as that increases injury risk. Training with proper technique
More informationExercises for Older Adults
Main Menu Future Residents Exercises for Older Adults Staying fit and healthy is essential at any age. But as we get older, it s especially important to continue exercising. Not only does regular exercise
More informationYoga Teacher Training. Teaching and Practicing Standing and Balancing Postures
Yoga Teacher Training Teaching and Practicing Standing and Balancing Postures By Nancy Wile Yoga Education Institute Yoga Education Institute, 2014 All rights reserved. Any unauthorized use, sharing, reproduction,
More informationFitness Friday 04/12/2019. Child's
Fitness Friday 04/12/2019 We are 12 days into our first 30-Day Core Fitness Challenge. Some of my co-workers are feeling muscles they've never felt and others have shared they are sore in places they haven't
More informationLow Back Program Exercises
Low Back Program Exercises Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite
More informationExercises to Strengthen Your Back
Exercises to Strengthen Your Back Your 15 Minute Workout By doing your 15 minute workout 3-5 times per week, you can condition the muscles and joints that support your back and keep it in healthy balance
More informationStanding Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics
Standing Shoulder Row with Anchored Resistance Begin standing upright, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward. Pull your
More informationFree your prana. deep abdominal breathing
1. deep abdominal breathing Constructive rest pose: on your back knees bent, feet hip-width apart, you can start by letting your knees rest against each other. This is a great start to rest your back and
More informationfoam roller course Dr Angus Pyke B.App Sci, B.Clin Sci (Chiro) copyright whatactuallyworks 2011!
foam roller course Dr Angus Pyke B.App Sci, B.Clin Sci (Chiro) Cat stretch 1. Place the roller on the floor 2. Knees and arms shoulder width apart. With you hands on the roller. Roller should be directly
More informationFull Body. Strengthening Routine
Full Body Strengthening Routine Full Body Strengthening Routine Strengthening activities are recommended 2 to 4 days a week to help improve strength, reduce body fat, risk of osteoporosis, stress, and
More information34 Pictures That Show You Exactly What Muscles You re Stretching
By DailyHealthPostJanuary 27, 2016 34 Pictures That Show You Exactly What Muscles You re Stretching Stretching before and after a workout is a great way to promote blood flow to the muscles and increase
More information5 Exercises You Can Do While Pregnant
5 Exercises You Can Do While Pregnant Dr Paul Staerker 1st Edition Introduction... 3 Warm-up with the Cat/Cow... 4 1. Quadruped Single-Leg Raise... 6 2. Plié Squats... 8 3. Outer Thigh and Hip Abductors...
More informationMobility sequencing!
Mobility sequencing When practicing joint mobility drills we have the opportunity to improve our movement. The muscles associated with the joint being mobilised as well as the joint itself will improve
More information15 Minute Desk Workout
15 Minute Desk Workout Wall Squats Lean your back against a sturdy wall, with your feet planted 1-2 feet in front of you. Bend the knees to squat down and straighten them to push back up. Keep the abs
More informationResistance Training Program
Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises
More informationStatic Flexibility/Stretching
Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior
More informationBREATHE DEEP EXERCISE 1: PAUSE AFTER READING EACH PHRASE ALOUD
What is it? Focus 5 is a set of exercises that provides you with skills to minimize distraction and develop greater focus for learning. Each exercise can be done in under five minutes. Why do Focus 5 exercises?
More informationResistance Training Program
Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises
More informationTHE DECOMPRESSION EXERCISE
THE DECOMPRESSION EXERCISE 1. Lie on your back with knees bent, feet flat on floor and pointing straight ahead. Knees and feet hip distance apart. Your face should be parallel to the floor. Have someone
More informationThe Police Treatment Centres
The exercises provided here are for general information only and should not be treated as a substitute for professional supervision or advice. By following these exercises you agree to do at your own risk.
More informationPush-Up on a Ball Do it:
Push-Up on a Ball Your arms and shoulders are the first to take the brunt of what this see-saw-like move dishes out, but your chest and core will feel it as well. Lie with your abdomen on an exercise ball
More informationThe core is a virtual powerhouse of strength located in the midsection of
Chapter 8 Walking Tall: Chest, Abdominals, and Lower Back In This Chapter Discovering the best abdominal exercises to strengthen your core Developing great chest and pectoral muscles Ball exercises that
More informationClassroom Management Techniques for the Inclusive Classroom Utilizing Movement
Funding provided by DHR Melissa Anderson Project Manager Stephanie Eger Project Coordinator Dee McNalley Amelia Hardin Developmental Specialists UCP of Huntsville and Tennessee Valley CCEP Office 1856
More informationCURVY YOGA EXPLORATION CURVY ALIGNMENT FROM THE GROUND UP
CURVY YOGA EXPLORATION CURVY ALIGNMENT FROM THE GROUND UP Curvy Alignment from the Ground Up Curvy alignment is an art. I don t say that to be cute but rather because I think it s particularly true. Many
More informationPosture. In this article
Posture Posture is the way we hold our bodies against gravity and maintaining a good posture involves training yourself to become aware of how you hold yourself in all activities as your posture is constantly
More informationGentle Yoga for Persons with Low Bone Density or Osteoporosis
Gentle Yoga for Persons with Low Bone Density or Osteoporosis Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Osteoporosis is a bone disease that increases the risk
More informationYoga Teacher Training. Teaching and Practicing Warm-Ups and Sun Salutations
Yoga Teacher Training Teaching and Practicing Warm-Ups and Sun Salutations Nancy Wile Ed.D., E-RYT500 Yoga Education Institute Yoga Education Institute, 2014 All rights reserved. Any unauthorized use,
More informationLET S GET STARTED. Beginner s workout. Healthier. Happier. Welcome to the Get Healthy beginner s workout. CARDIO. Step ups
Welcome to the Get Healthy beginner s workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.gethealthynsw.com.au/fitness-videos to get
More informationJOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions
JOINT MOBILITY WARM UP Tai Chi Twist Lateral Flexion Alternating Arm Circles Ankle Rolls 10 Reps (5 Each Side) 20 Reps (10 Each Side) 10 Reps Each Arm (Both Directions) 10 Reps Each Side Perform 1 round
More informationMindful Moments TOOLKIT
Mindful Moments TOOLKIT ` Mindfulness is a bit of a buzzword these days, and for good reason. More and more research is showing that maintaining a mindfulness practice supports a healthy brain, and a healthy
More informationNovember 25 th
November 25 th 2011 www.yoga-fuerteventura.com Yoga for you - Before you begin to teach, take some time just for you. - Remember that Yoga Tools are as much for you as they are for your students - Balanced
More informationThai Table Massage. SoaringCraneMassage.com. Copyright 2018 Eric Spivack
Thai Table Massage Reasons to practice on a table: Easy to adapt traditional mat poses to the table Approximately 80-85% of mat poses can be adapted to the table Thai Table poses are based on the same
More informationShort vinyasa sequence 2
Short vinyasa sequence 2 clear: both Image Pose Description Modifications Precautions Namaste Feet hip width apart. Tuck chin in. Legs slightly bent. Shoulders back and down. Bring palms together over
More informationMindfulness: Practice and Movement
Mindfulness: Practice and Movement Being mindful can apply to the way our bodies move and feel. In between movement, the body gains benefits by focusing on the pauses or rest. What You Need Electronic
More informationEXERCISE THERAPY GUIDE POSTURE LEVEL 1
EXERCISE THERAPY GUIDE POSTURE LEVEL 1 IMPORTANT BEFORE YOU BEGIN Please complete the Physical Activity Readiness Questionnaire (Par-Q) before starting this or any other exercise program. If you answer
More informationBack Stretch Level 2 / Posture 22
Benefits: Loosens & Strengthens Lower Back & Shoulders; Loosens Hamstrings; Strengthens Abdominals. Time to Do: 3-6 minutes Body Parts Used by This Posture: Lower Back, Hamstrings, Abdominals & Shoulders
More informationStretching. Knees: Rotate your knees in a circle, keeping them together and bending down slightly.
Stretching Stretching the Major Muscle Groups Static Stretches Hamstrings: Hang down and try to reach your toes; don t push it. Keep legs and back straight. Just go down to a comfortable level for your
More informationMindful Yoga Foot Foundation
Mindful Yoga Foot Foundation Did you know that with 26 bones, 33 muscles, 31 joints and over 100 ligaments per foot, our feet contain a quarter of all the bones of your body? With 250,000 sweat glands
More informationLOW BACK PAIN. Contents What causes Low Back Pain?... 3
YOUR GUIDE TO LOW BACK PAIN An IPRS Guide to provide you with exercises and advice to ease your condition Contents What causes Low Back Pain?....... 3 What treatment can I receive?..... 4 What about exercise?...............
More informationYoga Routine. By Khun Reinhard CONTENT
Version 2.0, July 2017 By Khun Reinhard http://www.khunreinhard.com KR.emailcontact@gmail.com CONTENT page 1. Introduction 2 2. Overview 3 2.1 Time frame 3 2.2 Postures 4 3. Yoga routine 5 3.1 Standing
More informationSun Salutations with Cobra Pose
Sun Salutations with Cobra Pose Sun Salutations - Surya Namaskar Sun Salutations, or Surya Namaskar, can be a complete practice in and of itself. Often considered the core of hatha yoga practice, sun salutations
More informationDynamic Stretching. Bluejays. Bluejays
Dynamic Stretching Dynamic stretching is a form of active movement that isn t about holding a stretch but rather taking your body through ranges of motion that will better prepare you for your workout
More informationSample Grounding Lesson Plan
Sample Grounding Lesson Plan Date: February 1, 2009 Population: Grade 5 Classroom Teacher: Lynea Gillen Time: 30 minutes Yoga Calm Principle/Lesson Goal: Grounding LESSON PLAN CALM Belly Breathing, feeling
More informationModified Yoga helps you recover from heart surgery
MY Program UHN Modified Yoga helps you recover from heart surgery Recovering from heart surgery challenges your body and mind. Use this booklet to guide you through your modified yoga routine each day.
More informationTransformative Life Skills (TLS) Curriculum. Unit 4. Healthy Relationships
Transformative Life Skills (TLS) Curriculum Unit 4. Healthy Relationships Niroga Institute Founded in 2005, Niroga is a 501(c)(3) non-profit organization that brings: Transformative Life Skills (TLS) to
More informationTHE COMPLETE GUIDE TO PILATES EXERCISES
THE COMPLETE GUIDE TO PILATES EXERCISES By Beenax Healthy living. Healthy you. INTRODUCTION Pilates (or the Pilates method) is a series of about 500 exercises inspired by calisthenics, yoga and ballet.
More informationNeck Rehabilitation programme for Rugby players.
Neck Rehabilitation programme for Rugby players. The programme consists of two parts, first the Therapeutic Exercise Programme to improve biomechanical function and secondly the Rehabilitation programme
More informationLEG EXERCISES. Remember to always stretch out the legs after each workout you do to avoid muscle soreness from setting in.
No other training will burn fat faster than lower body training. Since the legs are the largest muscles in the body, they ll use up a high amount of energy each and every time they contract, giving you
More informationFEEL GOOD GLOW Low intensity workout
Welcome to the low intensity workout, Feel good glow. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information
More informationThe Pilates Upper Body Workout
The Pilates Upper Body Workout To be used in conjunction with: Pilates mat workout Stretches and mobilisations to complement Pilates mat By Bruce Thomson Bruce Thomson Pilates, Box 8037 Invercargill New
More informationwww.fitnessfirst-usa.com Chest Fly Shoulders, elbows and wrists aligned in same plane with elbows at 90 degrees Feet should be staggered, and body leaning slightly forward for leverage Step far enough
More information