Instructions
Welcome to your Yoga worksheet! Today, you will explore various yoga poses to enhance your flexibility, strength, and mindfulness. Follow the steps provided for each activity and reflect on your experience.
Warm-Up Routine
- Start with 5 minutes of deep breathing. Inhale through your nose for 4 seconds, hold for 4 seconds, and exhale through your mouth for 6 seconds.
- Perform gentle neck rolls for 1 minute, switching directions halfway through.
- Do shoulder shrugs for 1 minute.
Yoga Poses
Practice the following poses. Hold each pose for 30 seconds, and remember to breathe deeply.
- Downward Dog: Start on your hands and knees, tuck your toes, and lift your hips to the sky, forming an inverted V shape.
- Warrior I: Step your right foot forward, bend your knee, and raise your arms overhead. Keep your left leg straight and strong behind you.
- Tree Pose: Stand tall, shift your weight to one leg, and place the sole of your other foot against your inner thigh or calf. Bring your palms together in front of your heart.
- Child's Pose: Kneel on the floor, sit back on your heels, and stretch your arms forward on the ground while resting your forehead on the mat.
Cool Down
Finish your practice with the following:
- Lie flat on your back and perform deep breathing for 2 minutes.
- Stretch your legs out wide and gently twist from side to side for 1 minute.
Reflection
Take a moment to write down your thoughts:
- How did each pose feel?
- What part of your practice did you enjoy the most?
- How does yoga help your physical and mental well-being?