Minds On
Strike a pose
A seated pose is a type of static balance. Explore static balance poses. Choose a theme and try to create 3 static balance poses that relate to that theme. One example could be a greenspace area. The three static balances could include a pose that imitates a tree, a pose that imitates an animal and a third pose that imitates a small hill.
Press ‘Themes’ to access some theme ideas.
Theme ideas could include animals, your favourite game/show/movie, seasons, weather, and hobbies.
Perform your poses and share them with a partner, if possible.
Action
Yoga flow
Did You Know?
Did you know?
Yoga is a form of exercise that promotes strength and flexibility but also connects the mind and body through purposeful breathing. The practice of yoga originates from India and is widely practiced today in many other parts of the world.
A yoga flow is an example of a flow routine where poses are seamlessly and smoothly transitioned between one another using breathing. Performing these poses requires both static balance when holding the postures and dynamic balance when transitioning to the next pose.
Throughout this learning activity, we will be exploring yoga flows.
Safety
Before you begin, consider these safety precautions:
Warm Up
Warm up
Let’s do a warm up before we get into our main activities! Warm ups will help you better perform a movement/activity while also greatly reducing your chance of injury.
Depending on what activities you are performing, choose one of the following warm ups, or you may do a combination of them.
Press the following tabs to access the warm ups.
- Jogging: Let’s start off with a relaxed jog for 5 minutes. You can jog in one place or back and forth in your space.
- Jumping jacks: Now do 10 jumping jacks! To perform a jumping jack, position your body straight up with hands to your sides. Then jump and spread legs apart and bring arms above the head. After jump back into starting position.
- Toe touch: Time to touch our toes! Have your body straight up. Then lean and bend forward and try your best to touch your toes. Hold the position for 10-20 seconds, return to straight upward position and repeat 10 times.
- Sit-up: Now do 10 sit-ups! To set-up a sit-up, lay on your back and bend your knees to form a ‘V’ shape with your legs. Bend your upper body towards your knees to perform the sit-up.
- Mountain climber: Finally do the mountain climber for 60 seconds. To perform the mountain climber set yourself up in the push up position, then bring each knee forward as if you were climbing.
- Neck Tilts and Rotations: Slowly tilt your head side to side 10 times and then slowly and carefully rotate your neck 10 times in each direction.
- Arm Circles: Straighten your body and put your arms straight out to the sides. Then start forming circles in one direction, start with small circles and work your way up to large circles. Do this 10 times and then repeat with the opposite direction.
- Chest Expansions: Straighten your body and put your harms out straight to the sides with palms of hand facing forward. Bring your hands together in a clapping motion slowly, then return to the starting position. Do this 10 times.
- Wrist Circles: Clasp your wrists together and start to circle your wrists in one direction. Do this 10 times and then repeat with the opposite direction.
- Shoulder Rolls: Put your arms to the side keeping your posture straight. Rotate your shoulders forward to make a circle. Do this 10 times and then repeat with the opposite direction.
- High Knee Jog: Standing straight with shoulder-width apart perform a jog but raise your knees to about waist level. Do this for two minutes.
- Side-to-Side Hops: Standing straight with hands to side and feet hip-width apart hop side to side quickly. Do this for two minutes.
- Lunges: Stand straight with feet hip-width apart and arms grabbing the side of your hips. Take a step forward and bend your knees so that you form two 90-degree angles with your legs with one leg forward and one leg behind. Hold the position for 20-30 seconds then switch legs and repeat. Do this three times.
- Squat Side Kick: Go into a squat position so that your feet are shoulder-width apart and your hips are back. Then gradually get up and shift your weight towards one leg so that you can lift your other leg out to the side in a slow kick motion. Then return to the squatting position. Do this 10 times for each leg.
- Lateral Leg Swing: Stand upright, holding onto a wall with one hand for support and the other hand placed on the side of your hip. Swing one leg in front carefully across your body from side to side for 10 times. Then repeat with other leg.
Try It
Get into the flow
Now you will explore two diverse yoga flows with six poses each. Make sure to pay attention to your breathing, balance, and focus throughout.
Remember to do your safety checks before you begin! If necessary, modify the position, use an object, or person to help support you in the yoga poses you find more challenging.
As you explore the yoga flows reflect on the following questions:
- How does performing these poses make you feel?
- Which one is your favourite pose and why?
- Which pose was the most difficult and why?
- How might you modify the pose you found difficult?
Record your thoughts using a method of your choice.
Chair yoga
You can do yoga pretty much anywhere you can find space. Sometimes people incorporate equipment and props such as mats or even pets! The following yoga flow uses a chair.
Explore the following carousel for the chair yoga flow.
Sun salutation arms pose: sitting up straight in the chair stretch your arms upwards to the sky with the palms of your hands facing each other. Hold for 60 seconds.
Seated forward bend pose: bend your upper body forward over your legs, letting your head hang over. The palms of your hand will rest on the ground. Hold for 60 seconds.
Chair extended side angle pose: bend forward tilting your body to the side with one palm touching the floor and the other reaching straight to the sky. Hold position for 60 seconds and switch sides.
Camel pose: sit at the edge of your chair, arch your back, and hold the back of the seat for support. Hold for 60 seconds.
Goddess with a twist pose: move your legs to the sides of the chair and tilting your body to one side have one arm stretch upwards and one arm stretch downwards. Hold position for 60 seconds and repeat with other side.
Warrior pose: stretch your arms outwards horizontally to the sides. One leg should be in a 90° angle to the floor and one leg should form a 45° angle to the floor. Hold position for 60 seconds and repeat with other side.
Nature-themed yoga
Sometimes yoga is themed! You can create a yoga flow based on any theme you like. The following yoga exercise is nature themed.
Explore the following carousel for the nature-themed flow.
Child’s pose: imagine you are a plant awaiting to sprout in the spring. Hold the pose for 60 seconds.
A person kneeling with their forehead on the floor and arms stretched out in front of them.
Cobra pose: imagine yourself as a plant stretching out and sprouting from the ground. Hold the pose for 60 seconds.
A person with their lower body lying flat on the floor and upper body arched back and palms planted on the ground for support.
Flower pose: now you have sprouted into a beautiful flower. Hold the pose for 60 seconds.
A person sitting up straight on the floor with bent knees and the soles of their feet pressed together. Their legs are raised slightly and their arms are crossed under their legs so that each hand is in front of the corresponding shin with palms facing upward.
Tree pose: now let’s imagine ourselves as a tree. Try to hold this position for 10-20 seconds. Switch legs and repeat.
A person with their palms put together, arms above head and one foot pressed against the thigh of the other foot.
Eagle pose: let’s imagine ourselves becoming a flying eagle. Try to hold this position for 10-20 seconds. Switch legs and repeat.
A person with arms crossed vertically in front of them with palms facing each other and one leg crossed over the other.
Downward facing dog pose: let’s return to the ground and move into a downward facing dog position. Hold this position for 60 seconds.
A person with their feet and palms on the floor and their head down. Their arms are stretched forward, legs are straight, and their hips raised all the way up.
Cool Down
Cool down
Now it’s time for a cool down! It’s important to allow your body to gradually return to a resting state after intense physical activity.
Remember to perform your safety check before you begin.
Depending on what activities you are performing, choose one of the following cool downs, or you may do a combination of them.
Press the following tabs to access the cool downs.
- Jogging: Begin with a jog and transition to a walk. Do this for 2-5 minutes.
- Wide Toe Touch: Now do wide toe touches for 60 seconds. To perform a wide toe touch, position your body in the shape of a star, then bend forward and reach with one arm to touch the opposite foot. The other arm which is on the same side as the foot is pointed upwards. Hold this position for 10-15 seconds, then return to the starting position and repeat on the opposite side.
- Quad Stretch: Stand up straight and shift your weight to one leg. Then lift your other leg backwards towards your butt and grab it with the arm on the same side. Hold it for 20-30 seconds and repeat with the other leg. Do this 5 times for each leg.
- Child’s Pose: Do the child pose for 30 seconds. To perform the child pose, get down on your knees and bend your body forwards stretching your arms out. Your forehead should be resting on the floor.
- Abdominal Stretch: Now, do an abdominal stretch for 30 seconds. To perform the abdominal stretch, lie face down with legs straight up and place your arms in a push up position. Push upwards and slowly lift your torso holding the position.
- Shoulder Stretch: Bring one arm across your chest bend your other arm to help support it into position. Hold the position for 30 seconds and then do the opposite side. Repeat three times.
- Triceps Stretch: Bend one arm up and behind towards your shoulder blade. Use the other arm to help support it into position. Hold the position for 30 seconds and then do the opposite side. Repeat three times.
- Overhead Stretch: With your body straight interlock your fingers and bring your arms above your head. Have your palms facing away from you. Hold the position for 60 seconds.
- Torso Stretch: With your body straight fold one arm behind your back and use the other arm to help support it into position. Then bend your torso towards one side. Hold the position for 30 seconds and then do the opposite side. Repeat three times.
- Chest-Cross Arm Swing: With your body straight put your hands horizontally straight out to the sides and then swing your arms to make an ‘X’ shape back and forth for 60 seconds.
- Flutter Kick: Lie on your back with your hands to the side. Lift your legs and perform a kicking motion, alternating the legs back and forth. Do this for one minute.
- Side-Lying Leg Lifts: Lie on your side with one arm supporting your head and one arm bend in front supporting your body in position pushing against the ground. Lift your leg slowly and gradually return it back. Do this five times and then switch to the other leg.
- Single Leg Hug: You can do this lying on your back or standing straight up. With your arms hug your thigh to bring one knee towards your chest. Hold the position for 20-30 seconds then gradually release and switch sides. Repeat three times.
- Butterfly Stretch: Sitting on the floor bring both feet together so they are touching. Use your arms to safely move your knees towards the floor. Hold the position for 20-30 seconds and then release gradually. Repeat three times.
- Hip Flexor Stretch: Kneel on one of your knees and bend your other leg in front of your body at approximately a 90-degree angle. Shift your weight forward until you feel a stretch. Hold the position for 20-30 seconds and switch sides. Repeat three times.
Consolidation
Match it!
Before you create your own flow routine, let’s review by trying to match the pose with its name.
In the following Matching activity, choose the name that best fits the pose!
Create your own flow routine
Imagine your own yoga flow!
Now that you have explored several diverse yoga positions, it is now your turn to design your own workout with the space and objects you find around you. To make this more interesting, you will have a theme or story.
If you wish, you may also add some music that you can perform your yoga flow to.
Press 'Example' to access a video by TVOKids for an example of a themed workout.
Choose one of the following or a method of your choice to explain and demonstrate your yoga flow.
- live demonstration
- video/audio clips
- slideshow
- poster
- brochure
- webpage
Use the following checklist to help guide your creation of the themed yoga flow.
Yoga flow checklist
After creating your yoga flow, perform it and share it with a partner, if possible.
Pause and Reflect
Pause and reflect
Now, let’s take some time to reflect with the following questions:
- What is your favourite part of your yoga flow? Why?
- Was the yoga flow just right for you? Why?
- After performing your yoga flow, what is one thing you think you could improve on?
- How might you modify your yoga flow if you were to add fast music or slow music when performing the yoga flow?
- What are some benefits of practising yoga in your daily life?
Reflection
As you read the following descriptions, select the one that best describes your current understanding of the learning in this activity. Press the corresponding button once you have made your choice.
I feel…
Now, expand on your ideas by recording your thoughts using a voice recorder, speech-to-text, or writing tool.
When you review your notes on this learning activity later, reflect on whether you would select a different description based on your further review of the material in this learning activity.