Instructions
For today's physical education class, we will focus on yoga. Follow the exercises below, pay attention to your breathing, and take your time. Feel free to adjust the poses to your comfort level.
Yoga Poses
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Mountain Pose (Tadasana)
Stand tall with your feet together, arms at your sides. Take a deep breath and raise your arms overhead, palms facing each other. Hold for 5 breaths. -
Downward-Facing Dog (Adho Mukha Svanasana)
Start on your hands and knees, tuck your toes under, and lift your hips towards the ceiling. Straighten your legs and keep your arms shoulder-width apart. Hold for 5 breaths. -
Warrior I (Virabhadrasana I)
Step one foot back, bend the front knee, and raise your arms overhead. Make sure your front knee is directly above your ankle. Hold for 5 breaths, then switch sides. -
Tree Pose (Vrksasana)
Stand tall and shift your weight to one foot. Place the sole of your other foot on your inner thigh or calf (avoid the knee). Bring your hands to your heart or raise them overhead. Hold for 5 breaths, then switch sides. -
Child's Pose (Balasana)
Kneel on the floor, sit back on your heels, and then bend forward, extending your arms in front of you or resting them at your sides. Hold for at least 5 breaths.
Reflection Questions
After completing your yoga session, take a few minutes to answer the following questions:
- How did you feel during the yoga poses? Were any poses particularly easy or challenging?
- What did you enjoy most about the session?
- How does practicing yoga affect your mood and focus?
Stretch and Cool Down
Finish your practice with some gentle stretches. Try these:
- Neck stretches - tilt your head side to side.
- Shoulder rolls - roll your shoulders forward and backward.
- Wrist and ankle rotations - flex and rotate both.
Remember to hydrate after your workout and carry the calmness of yoga throughout your day!