Bend Don t Break Yoga for All Victoria A. Otto Highland Park High School 2011 Illinois Secondary PE Teacher of the Year 2012 Midwest Secondary PE Teacher of the Year Email: yogaforpe@gmail.com or votto@dist113.org Website: www.yogaforpe.org Twitter: @yogaforpe Instagram: LittleMsFun2014 DVD s Available Through: http://www.enasco.com http://www.tpesonline.com http://palossports.com
Mountain Major Muscles and Flexibility Areas: External oblique's, Teres Maximus, Infraspinate Muscles Latissimus Dorsi, Back Extensors, Glutes, Quadriceps, Gastrocnemius/ Soleus, Flexors/extensors of the feet, Deltoids Cues: -Inhale into this position -Squeeze glutes and quads -Pull belly button into the spinal cord -Ground feet into floor -Reach the finger tips to the ground -Roll the shoulders back and down; Hugging the spinal cord -Inhale the arms up, triceps behind the ears
Sit Down/Stand Up Major Muscles and Flexibility Areas Cues: Oblique's, Teres Maximus, Infraspinate Muscles, Latissimus Dorsi, Back Extensors, Glutes, Quadriceps, Hamstrings, Gastrocnemius, Soleus, Flexors/extensors of the feet, Deltoids, Trapsezius, Rhomboids, Psoas, Groin -From a stand, lower the glutes like sitting in a chair -Lean the chest forward -Slowly bring the heels to the glutes -Then set the glutes on the ground to easy pose -Reverse
Monkey & Forward Bend Major Muscles and Flexibility Areas: Hamstrings, Gastrocnemius, Soleus, Glutes, Back extensors Hips flexors, Abdominals Cues: -Exhale into this position from mountain pose -Reach the crown of the head forward and the bottom of the pelvis backward -Pull belly button into the spinal cord -Ground feet into floor -Bend at the hips, not in the lower back, the goal is to keep the back flat (Like a Table) -If the spine begins to curve, place hands on the legs (pictured) -If more flexible place hands to ankles, then palms to the floor last position is to wrap the forearms around the legs and pull the chest into the thighs. How to come out: -Drive the heels into the ground turning then toward each other creating an isometric contraction with the floor. This will load the hamstrings not the lower backj
Plank with Variations Major Muscle and Flexibility Areas: Deltoids, Rectus Abdominus, Gluteus, Gastrocnemius, Pectorals, Soleus, Trapezius, Rhomboids, Back Extensors, Posterior Deltoid -Hands are shoulder width apart with the wrists directly under the shoulders; can be slightly wider then the shoulders -The feet are hips width apart, push through the shoulders to prevent sinking in the shoulder joint -Drive the heels towards the back wall -Pull the belly button to the spinal cord to stabilize the abs, If a curve appears in the lower back, lift the hips to form a triangle -Eventually strength and stabilization will develop to allow full extension. Benefits: Strength building in the upper body and core muscles (abs, back extensors and gluteus)
Plank: Knee to elbow Plank: Knee cross over to opposite elbow
Elbow to Hand Push-Ups Major Muscles and Flexiblity Areas: Rectus Abdominus, Transverse Abdominus, Oblique's, Deltoid, Pectorals, Triceps, Biceps, Back Extensors, Glutes, Quadriceps, Hamstrings -Go into normal plank position, starting on your hands (look at plank exercise for further instruction) -Maintaining proper plank form, lower down onto left elbow, then right elbow. -Come up onto left hand and then right hand -After several repetitions repeat going right to left
Hover Plank Muscle and Flexibility Areas: Deltoids, Rectus Abdominus, Gluteus, Gastrocnemius, Pectorals, Soleus, Trapezius, Rhomboids, Back Extensors, Posterior Deltoid -Begin to lower the body to the floor keeping the elbows tight to the sides of the body -Stop when the triceps are parallel to the floor - Hover for 3-5 seconds -Then lower the whole body to the floor, Strength building in the upper body and core muscles (abs, back extensors and gluteus) Great for developing the muscles for flex arm hang!!
Sphinx Major Muscle and Flexibility Areas: Hamstrings, Quadriceps, Glutes, Gracilis, Trapezius, Rhomboids, Latissimus Dorsi, Erector Spinae, Deltoids, Biceps, Triceps, Pectorals Abdominals, Gastrocnemius, Soleus, -Lie on the abs, legs stretched out behind you. -Place your hands flat on the floor with your elbows slightly forward of your shoulders. -Cross your forearms. You should be able to touch opposite elbows. -Stretch the hands forward. -Spread your fingers -Keeping your legs firm, energetically pull the floor towards you -Lift the sternum; drawing the shoulders back. -Move the shoulders away from the ears
Extended Cobra to Cobra Major Muscle and Flexibility Areas: Triceps, Deltoids, Pectoral, Abdominals, Glutes, Gastrocnemius, Soleus, Trapezius, Rhomboids, Back extensors -From plank position -Extend the arms forward, out from the shoulders -Bring the heels together; try to keep them close to each other, engaging the inner thighs -Relax the Glutes --Push-up through the hands inhaling -Relaxing the shoulders away from the ears(no sagging in the shoulder) -Inch the hands closer to the chest -Ideally, the hands are under the shoulders, sternum pulled through and the hip pointers on the ground If Cobra is difficult, place the forearms on the ground with the elbows directly under the shoulder Palms flat on the ground with finger tips spread Push the palms in the ground while pulling the sternum forward
Downward Facing Dog with Variation Major Muscle and Flexibility Areas: Gastrocnemius, Soleus, Hamstrings, Glutes, Back Extensors, Rhomboids, Deltoids, Extensors and Flexors of the wrist, Quadriceps, Abdominals, Pectorals -Starting on all four with the wrists directly under the shoulders and the knees directly under the hips -Drop the gluts to the heels (child s pose) straighten the arms at the armpits -Lift the knees forming a triangle with your body and the floor -Hands shoulder width apart and feet hips width apart -Spread the fingers wide and press weight into the index finger and thumb -Turn the eyes of the elbows to face each other, thus, turning the upper arm -Ideally, the heels should be on the ground BUT if the heels don t reach the ground, lift the heels and bend the knees slightly -Extend through the shoulders, moving the ears away from the shoulders -Once in position, roll the hips up and squeeze the gluts, alternate lifting the heels for an add calf stretch
Low Lunge Major Muscle and Flexibility Areas: Hamstrings, Quadriceps, Groin, Hip Flexors, Abdominals, Pectorals, Deltoids, Gastrocnemius -Align the knee over the ankle -Lower the back knee to the ground -Slide the top of the back foot back -Lift the upper body, extending the fingers tips to the ground -Sweep the arms up with the triceps behind the ears -Look up at the hands -Lift with the sternum -Gently arch back
Frogs Muscle & Flexibility Areas: Iliopsoas, glutes, Sartorius, tensor fascia lata, pectineus, gracilis, adductor longus, rectus femoris, quadriceps, Hamstrings, gastrocnemius,, rectus abdominus, transversus, back extensors, Latissimus Dorsi, Bring your heels together, toes turned out balancing on the ball mounts Knees are spread out and your arms are inside your knees Finger tips touching the floor Look up, pulling the chest through Begin by raising the glutes as high as your flexibility allows while still touching the floor with the finger tips Benefits: Great for heart, respiration and overall circulation, increases hamstring and the calves flexibility, builds over all endurance
Plié Squats Muscle and Flexibility Area: Quadriceps, Glutes, Gastrocnemius, Soleus, Groin, Hamstrings, Hip flexors, Abdominals Stand with your feet wider than hips with apart (2-3 feet) and your toes pointed out at 45 degree angle Squat down keeping your knees on top of your ankles (Don t let the knees go beyond the toes) Chest up Benefits: Builds all over lower body strength, increases flexibility in the groin area
Standing A Pose Major Muscle Groups: Hamstrings, gastrocnemius, soleus, gluts, back extensors, triceps deltoids and flexors & extensors of the feet Position feet about 3-4 feet apart (the closer together, the more difficult) Feet should be straight forward or slightly turned in; inhale Exhale as you swan dive down (same as forward bend) Place the hands on the floor lining up finger tips and toes Push palms into the floor and try to get your head in-between your legs Lift the arches of the feet, this will cause the outside of the lower leg to activate and strengthen BREATH Hold for 30-60 seconds Position 1: Take the two peace fingers and wrap them around the big toes Using arm strength, pull the head to the floor Hold for 30-60 seconds Position 2: Bring the hands behind the gluts and interlace the fingers Gently extend the shoulders out The goal is to get the hands to the floor Hold for 30-60 seconds To come out, drive the heels into the ground with a slight turn inward, this loads the hamstrings not the lower back making it easier to lift the chest up You will feel this in the hamstrings, calves, outside of the lower leg and feet, shoulders, triceps 1 3 2 4 5
Warrior 3 Major Muscle Groups: Quadireceps, hamstrings, gastrocnemious, soleus, flexors and extensors in the feet, gluts, hip flexors, deltoids and back extensors Toe the right foot back Square the hips towards the front Extend the arms out like an airplane Squeeze the gluts, lifting the right leg Bring the torso to a parallel position to the ground Square up the right hip pointer to the ground Move the airplane arms forward so the elbows are by the ears and the finger tips are reaching forward; palms face each other Place the head in-between the elbows so the eyes see the ground Extend through the finger tips and toes Lift the back leg high enough to activate the gluts and upper parts of the hamstrings Hold for 30-60 seconds Repeat on other side Focus and spot your point
High Lunge Pose Major Muscle Groups: Gastrocnemious, soleus, hamstrings, quads, gluts, hip flexors, abs, back extensors, pectoralis From downward dog, step your left foot in-between the hands OR from a standing position, step the right foot back Stack the front knee directly above the front ankle (caution: be sure to keep the knee behind the toes) Back foot should be on the ball mount with the heel driving backward Place your hands on each side of the front foot Push through the palms and shoulders Sink into the front hip flexor Hold for 30-60 seconds Repeat on other side Control the depth of the lunge by using the quads Keep the front knee directly of the front ankle Increases strength, flexibility, balance and endurance, opens hips and lengthens torso, strengthens legs, opens calves and ankles, increases concentration, confidence, focus
Side Plank Pose Major Muscle Groups: Biceps brachoradius, flexors and extensors in the wrist, deltoid, biceps, triceps, abdominals, gluts, quadireceps, hamstrings, and latissimus dorsi From plank position, shift the weight to the outside edge of your left foot Stack the right foot on top of the left If stacking is difficult, move the top foot forward for better balance Push the right hip towards the ceiling Reach your right arm towards the ceiling Make sure the left arm isn t directly below the shoulder, it should be slightly in front of the shoulder activating the triceps Hold for 30-60 seconds Rotate back to plank Repeat on other side There are lots of variations to do in plank and side plank Start by lifting one leg at a time, performing slow circular rotations, etc. etc.
Child Pose Major Muscle Groups: Gluteus, hamstrings, quadriceps, pectoralis, deltoids, tibialis anterior, extensor digitorum, extensor hallucis longus Knees can be together or spread, based on comfort of the knees and back Sit back on the heels Walk the arms forward Bring your forehead to the ground To Activate: press the palms into the ground and Pull the ground back. This will be an isometric contraction between the palms and the ground (no movement). Upon doing this action, there will be a stretch through the armpit area This is a relaxation pose so take a timeout if neededj 5 long deep breathsj
Bow Pose Major Muscle Groups: Quadriceps, hip flexors, Gracilis, gluts, iliopsoas, abdominals, Pectorials, deltoids, neck muscles, trapezius, rhomboids, latisimus dorsi, back extensors Lie on your abdominals with hands along the side reaching back toward the feet Bend the knees bring your heels towards the gluts Reach back with the hands holding the ankles; if you can t reach the ankles use a strap, towel, even a sock will workj Knees should NOT be wider than the hips; bring the big toes together to help guide the hips Push your ankles into the hands, creating a push and pull Squeeze the gluts Press the scapulas together and pull the chest forward Hold for 30-60 seconds Through powerful inhalations and exhalations, you should begin to rock Use a towel or double up the yoga mat under the hips for the rocking
Extended Puppy Major Muscle Groups: Biceps, deltoids, trapezius, rhomboids, latisimus dorsi, back extensors, gluts, hamstrings On all fours, wrists under the shoulders and knees below the hips Walk your hands forward as far as they can, arms should not rest on the ground Lift the gluts up without touching the arms to the ground Drop the forehead to the ground but keep the neck relaxed There should be a slight curve in the lower back Press the hands into the ground and with an isometric contraction, continue pushing the hands into the ground and pull them back (there should be no movement) Great for stretching the spine and shoulders
Standing Head to Knee Pose Major Muscle Groups: Great for sciatic nerve, strengthens back extensors, abdomens, quadriceps, hamstrings, gluts, deltoid, trapezius, latisimus dorsi, and rhomboids. Strengthens the biceps, deltoids and triceps Position 1: Stand on right leg, rooting it to the floor Raise the left leg placing the left foot in interlaced hands. If the foot can t make it into the hands, have both hands grab the ankle Flex the foot and push it into the hands while the hands pull up Rotate the knee cap forward and feel the stretch in the traps!! Hold for 30-60 seconds and repeat on other side Position 2: Follow all the cues above and continue by Extend the left leg forward so it is parallel to the ground; keeping the bottom leg straight The goal would be to straighten the extended left leg Bending at the hip, lower the elbows to the shin then lower the head to the knee Hold for 30-60 seconds and repeat on the other side Focus is key; spot your point; If you fall out of position, try it again
Extended Hand to Big Toe (Front to Side Scale) Major Muscle Groups: Quadriceps, hamstrings, gasteronemius, soleus, flexors and extensors of the feet, gluts, rhomboids, trapezius, deltoids, triceps From a standing position, bring the left knee toward the abdominals Reach the left hand around to the outside of the foot, holding the outside of the foot Other arm on the hip Squeeze the muscles of the standing leg Extend the left leg forward and straighten the knee as much as possible Square the hips so they are parallel to the ground IF steady, swing the leg out to the side Hold for 30-60 seconds Repeat on other side IF steady, turn the head looking in the opposite direction of the extended leg or close your eyes!!
Tree Pose Major Muscle Groups: Quadriceps, hamstrings, gasteronemious, soleus, flexors and extensors of the feet, gluts, rhomboids, trapezius, deltoids, triceps Shift your weight to the right foot, lifting the left foot off the floor Place the sole of the left foot high on the inner right thigh Press the foot into the thigh and squeeze the right quad to lock the foot into place Keep the hip points parallel to the ground and straight forward Bring the palms to the sternum in prayer position Keeping the palms together, straighten the arms with palms above the head Repeat on other side Beginners: If you can t bring the foot to the inner thigh, lower the foot but avoid the knee Advanced: Try closing your eyes!! Advanced Tree: If not comfortable with this position, refer back to Basic Tree Shift your weight to the right foot, lifting the left foot Place the outside edge of the left foot in the hip crease Press the side of the foot into the hip cress and squeeze the right quad Bring the hands into prayer position, lifting above the head
Toe Stand (advanced challenge) Major Muscle Groups: Quadriceps, hamstrings, gasteronemious, soleus, flexors and extensors of the feet, gluts, rhomboids, trapezius, back extensors, abdominals From Advanced Tree, bend at the hips then bend the standing knee, lower the body to the ground Use the hands by placing on the ground Bend slowly and with control, until the bent knee is parallel with the floor The gluts will be balancing on the standing heel Slowly bring one hand at a time into prayer position Hold the position for 30-60 seconds Repeat on other side This is an advanced balance exercise Be very cautious with those who have knee injuries
Ball to Boat Major Muscle Groups: Abdominals Cues: From spinal twist, bring the knees together Begin to rock the body in a ball position Rock up and down the spine, giving yourself a mini massage This is just plain fun!! I nice little massage for the back. You can practice abdominal stabilization by stopping the roll in an upright position (pictured) without touching our toes Lots of advanced abdominal workouts can come from this position, use the imagination and have funj
Dead Bug or Happy Baby Pose Major Muscle Groups: Hamstrings, gracilis, gluteus, erector spinae, latisimus dorsi, rhomboids, Serratus posterior, deltoids, forearm muscles On the back, bring the knees to the chest Grab the outer edges of your feet keeping the feet flexed Ideally, stack your ankles over your knees, letting the knees fall to the sides of the body Pull down on the feet, drawing the knees and quads toward the ground Roll on the back, back and forth and side to side Everyone loves this posej Releases lower back and sacrum; opens hips, inner thighs, and groins
Bonus: Crow Pose Major Muscle and Flexibility Areas: triceps, pectoralis major, latissimus dorsi, trapezius, rhomboids, erector spinae, biceps, muscles of the forearm and wrist, abdominals, Coming from a squat position Bring your hands shoulder width apart Bending the elbows Bring the knees to rest on the triceps Roll the weight forward into the hands coming up on the toes Lift the gluts up engaging the abs, lifting one foot then the other off the ground, balancing on your hands Find the balance point Benefits: Excellent for balance, heats up the bodies core, promotes lightness, patience and courage
Bonus: Dancer s Pose Major Muscle Groups: Hamstrings, Hip flexors and extensors, quadireceps, gluts, gracilis, back extensors, latissimus dorsi, trapezius, pectorial muscles, deltoids, biceps, foot flexors and extensors and sometimes the abdominals Concentrate finding your focus point Shift your weight onto your left leg Inhale, bending the right knee moving it backward, grabbing hold of the ankle with the right hand, palm facing out. (Hand should be on the arch side of the foot) Do a balance check, keeping the hip pointers parallel to the ground Inhale deeply, extending the left arm straight with finger tips point forward Exhale reaching forward with the left arm, lowering the chest and lifting the right leg, Pushing the right ankle into the right hand and pulling the right hand into the right foot (isometric contraction) Move the heel away from the gluts Knee can be very bent and still get all the benefitsj The further you lower the chest the more intense the isometric contraction at the ankle and hand has to be