Basic Yoga

Mallory Wichman
(Lisa Danhoff)

Basic Yoga by Mallory Wichman

3. Grade Level and Michigan Curriculum Framework and Technology Standards: Grades- 9-12 Content Area- Physical Education Standard- 9-12- Communication and collaboration- use available technologies to communicate with others on a classroom project Benchmarks- all six NASPE physical education standards are met

4. Rationale- Teaching basic yoga will help students learn a form of lifetime fitness that they can use for more reasons than just fitness. Students will learn skills and correct form to apply in basic yoga as a fitness routine for the rest of their life. As a teacher, one will accomplish the goal of teaching students skills to obtain and maintain a healthy level of fitness. Students will learn how to apply yoga in all aspects of their life. Once yoga is understood it can easily be implemented in a students life. 5. Skills need for yoga: Listening, concentration, motivation, open mind, dedication, balance, patience, core strength 6. Anticipatory set: Lay mats out in a circle on gym floor, students sitting on them. Going around the circle, each student can name a pose, demonstrate a pose, or explain a benefit of yoga they already know from background or previous knowledge. 7. Lesson plan goal: Students need to know the names of five yoga poses, how to execute them and their benefits. This will help them learn the skills for lifetime fitness, and skills for other aspects then just physical fitness. Objective: With websites, handouts, yoga mats, gym floor and appropriate clothing, students will be able to demonstrate and name five yoga poses and explain their benefits. In order to pass this objective, students must be able to name, demonstrate and explain the benefits of three out of the five yoga poses. 8. Instructional input: Vocabulary, skills, concepts Vocabulary: Lotus- cross-legged Boat- v-sit Spinal twist (left/right)

Basic Yoga by Mallory Wichman Table- hands and knees Pigeon- one leg under Camel- hand on heels Downward facing dog Childs pose Plank pose Cobra/up dog Bridge Cat Cow Chest expander Yoga squat Reverse child Half bridge Skills: Dedication, motivation, open mind, concentration, balance, patience, core strength, listening Concepts: -Yoga is a series of mental and physical exercises used to balance the mind, body and spirit - Yoga can have different philosophies/practices - Challenges the mind and body - Increases flexibility -Increases strength and stamina -Increases balance and coordination -Improves circulation and promotes relaxation -Used anywhere by anyone -Main physical goal is to get/keep spine flexible and strong (learn proper alignment) 9. Modeling- Teacher will demonstrate for students the pictures on the worksheet that should be handed out to student. Websites will also be provided for extra research.

Basic Yoga by Mallory Wichman 10. Checking for understanding: What are some of the benefits of practicing yoga? How many poses can you name or demonstrate? Can you explain a specific benefit from a specific pose?

11. Guided practice: steps hear/see/do Downward facing dog: -Start in table pose -hands and knees should width apart -raise hips towards the sky -straighten legs -drop head and lengthen spine Cues: -table -shoulder width -hips -legs -head *explain *demonstrate *cues *observe *repeated for all vocabulary words 12. Closure: what have you learned today? -Name two poses and their benefits. -How would you implement them in to your fitness routine?

Basic Yoga by Mallory Wichman -Why would you implement them in your fitness routine? 13. Independent Practice: Look at the two websites and worksheet provided. Choose ten poses to learn and focus on. Practice them with a partner and individually, asking for help when needed from each other and teacher. 14. Technology: Microsoft word (worksheet), Internet (websites), Smart board/Notebook (tasks for the day) a. hand out for each student, smart board for the gym b. expect the students to use smart board and computer c. smart board, computer, copy machine d. teach skills to navigate the smart board for the tasks, how to find the websites and the word document e. websites: www.realage.com/fitness/yoga-sun-salutation#fbindex1 Shows twelve easy steps for a flow of combined basic yoga poses www.yogainmyschool.com/yoga-101-poses/alphabetical-list-of-poses/ List all basic yoga poses in alphabetical order, also has yoga games *use them to make vocabulary list, make activities and for the students resources 15. Materials/resources: Yoga mat, gym floor, smart board, computer, worksheets, appropriate clothing, software: smart notebook, Microsoft *Websites used to gather information *Microsoft used to create worksheet document *Worksheet created with vocabulary and pictures for students use *Smart notebook on the smart board will have the tasks for the day written on it for the students to see clearly

Basic Yoga by Mallory Wichman

Basic Yoga
Yoga- a series of mental and physical exercises used to balance the mind, body and spirit. Yoga can have different philosophies/practices Challenges the mind and body Increases flexibility Increases strength and stamina Increases balance and coordination Improves circulation and promotes relaxation Used anywhere by anyone Main physical goal is to get/keep spine flexible and strong (learn proper alignment) Breathing for yoga is an inhale and exhale through the nose. This prolongs exhalation. It allows for a deepening of the pose/stretch. Reminders: - Stop breathing practice if you feel light headed. - Do not practice breathing techniques when full. The stomach will put pressure on the diaphragm and this will constrict the lungs. - Remember that regular aerobic activity is needed along with yoga to create a healthy body. - Listen to your body! If something is uncomfortable, adjust!

Basic Yoga by Mallory Wichman

- Master general movements first and then focus on breathing and more challenging poses. - You are in control of your workout. Get the most out of each day!

Suggested Basic Skills Poses Lotus- cross-legged Boat- v-sit Spinal twist (left/right) Table- hands and knees Pigeon- one leg under Camel- hand on heels Downward facing dog Childs pose Plank pose Cobra/up dog Bridge Cat Cow Chest expander Yoga squat Reverse child Half bridge

Basic Yoga by Mallory Wichman

Suggested Websites www.realage.com/fitness/yoga-sun-salutation#fbindex1

www.yogainmyschool.com/yoga-101-poses/alphabetical-list-of-poses/
16. Time Frame: one week Lesson should be introduced on Monday, re explanation on Tuesday, practice Wednesday and Thursday, and assessment on Friday. Practice everyone Monday for the rest of the month, final assessment on last Friday of the month. 17. Activities/Procedure: Step 1- introduce yoga, meaning, practices, uses, benefits, etc. Step 2- Go over vocabulary, introduce websites, hand out worksheet Step 3- demonstrate skills off of worksheet Step 4- explain benefits of all the poses Step 5- individual practice and research Step 6- assess Step 7- practice and improve on poses Step 8- re assess 18. Performance assessment: -Instruction is successful when students can name and demonstrate five poses as well as give their benefits. -This lesson plan meets the objective and standards needed -Students achieve knowledge and skills needed to obtain objective Assessment: Teacher observation each day, written test of five poses and their benefits Formative: teacher observation Summative: written test and teacher observation

Rubric

Basic Yoga by Mallory Wichman Description Form Beginner 1 Student never does poses correctly Intermediate 2 Student sometimes gets in poses correctly Students sometimes uses correct names for correct poses Students sometimes gives correct information regarding benefit and use for poses Skilled 3 Student often shows good form in chosen poses. Student often has correct names for poses Student often give correct information regarding benefit and uses of poses. Advanced 4 Student always uses good form when in chosen poses. Student always says correct name of poses. Student always give detailed and correct information regarding benefit and uses of poses. Total

Name

Student never uses correct name for poses. Student doesnt give correct information regarding poses benefit or use

Explanation

19. Follow up: Idea for a follow up is an activity where the student would design/create their own slow flow, a combination of five poses put together in sequence and presented to class or small groups. 20. Reflection: Yoga is a wonder mind, body and spirit practice that will not only help one physically but also mentally. It is important for students in physical education to learn lifetime fitness skills to help them maintain a healthy level of fitness throughout their lifetime. This lesson plan will help them begin their journey in to yoga and will help them learn the skills that will benefit them in all aspects of their life. This is a great stepping stone that will help them progress in to higher levels of thinking and yoga, intertwining skills, concepts and activities. It will increase their physical capabilities and thinking abilities. 21. Sources: Lisa Danhoff 2013 realage Inc. Website. www.realage.com/fitness/yoga-sun-salutation#fbindex1 2013 Yoga in my school word press. Website. www.yogainmyschool.com/yoga101/poses/alphabetical-list-of-poses/