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YogaFit RoutineMountain 1 = warm-upStart with deep breathing. During this time, participants become centered in their bodies and acknowledge any conditions that may be present during their practice. Breathing helps oxygenate the blood, warm the body, and generate focus for the class. During deep breathing, we work to lengthen the count of each breath so that our breath becomes longer and deeper.Valley 1 = Sun SalutationsIn Yoga, a “salutation” is a series of poses linked together with the breath that has a specific focus or purpose. For YogaFit, the Sun Salutations complete our warm-up phase by working all major muscles and joints through their full range of motion.Mountain 2 = Work phaseWe use the heat built in Mountain 1 and Valley 1 to work into standing poses that build strength, endurance, and flexibility for the upper and lower body. Because our muscles are warm, they are now responsive to this type of training. Poses in Mountain 2 use lunging positions fo build strength and flexibility in the lower body, and arm and torso positions for similar effect in the upper body.Valley 2 = BalanceIn Valley 2, we perform balancing poses with the head above the heart. Performing these poses at this point has two primary benefits. First, we are improving overall balance and muscular coordination. Second, we are helping to equalize blood pressure in the upper and lower halves of the body. It is important that we do this prior to coming down to the floor to prevent potential health complications.Mountain 3 = Cool downDuring Mountain 3, we use the heat in the body to move deeper in prone (belly-down), seated, and supine poses that build strength and enhance flexibility through deep stretching. In YogaFit, seated and prone poses are usually reserved for Mountain 3 to create the optimal flow. Some Mountain 3 poses build strength, but most offer opportunities to deeply stretch the body.These are the poses and order in which we have learned and practiced our YogaFit routine. In the space provided, draw or explain each pose.Mountain 1 = Warm-upStanding Stationary MountainMoonflowersSunflowersChair FlowForward FoldDownward Facing DogCat CowSpinal Balance Downward Facing DogWalk Hands to FeetReverse Swan DiveStanding MountainValley 1 = Sun SalutationsMountain = inhaleForward fold = exhaleLunge = inhaleDownward Facing Dog = exhalePlank or kneeling plank= inhaleCrocodile or kneeling croc = exhaleUpward Facing Dog or Cobra = inhaleDownward Facing Dog = exhaleLunge = inhaleForward Fold = exhaleMountain = inhaleChair = exhaleMountain 2 = Work PhaseWarrior 1Mountain 2 = Work Phase (con’t)Warrior 2Reverse WarriorPyramidValley 2 = BalanceTree PoseMountain 3 = Cool DownChild’s poseLocustBowChild’sCamelChild’sCradle the BabyBoatMountain 3 = Cool Down (con’t)ButterflyIncline PlankKnees to ChestSpinal TwistFinal Relaxation. ................
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