1. Y OGA IN P HYSICAL E DUCATION : G UIDELINES FOR T EACHERS Patricia Harrington

2. D EFINITION Yoga is an ancient system of breathing practices, physical exercises and postures, and meditation intended to integrate the practitioner's body, mind, and spirit. Bridge Pose

3. I MPORTANCE OF Y OGA Yoga is a fun way for children to develop important skills in a fun, non- competitive environment. Yoga is a powerful technique for children to begin moving their bodies in ways that feel good and help them look good. Yoga is good for your health

4. I MPORTANCE C ONTINUED Yoga can help gain endurance and flexibility. Yoga can help teach students how to control their breathing to help them calm down before a exam. In older students, yoga can improve their performance in competitive athletics. Yoga can make a person feel relaxed and cleansed.

5. B ENEFITS OF Y OGA Students learn to: stretch breathe deeply relax Concentration and focus develops correct posture, body awareness and self-confidence and helps children to become more calm and decreases anxiety. Helps relax

6. Y OGA E D. T OOLS FOR T EACHERS P ROGRAM Use simple exercises for the classroom. Activities that integrate and energize mind- body in 5 – 15 minutes There is no need for any experience and yoga is friendly for all body types.

7. Y OGA E D. T OOLS FOR T EACHERS P ROGRAM A open space is all that is required, no equipment is required. Enhance focus, concentration, creativity, communication and discipline Physical education teachers can be certified in a weekend workshop. Yoga can increase focus

8. P OSES There are different types of poses: Standing Seating Resting/ Supine Backbends Balancing http://yoga.about.com/od/yogaposes/a/beginnersposes.htm

9. C OBBLER ' S P OSE Seated Benefits: Opens hips and groin.

10. H OW TO : C OBBLER ’ S P OSE Sitting with back straight, bend the knees bringing the soles of the feet together and letting the knees fall out to either side. Press the outer edges of the feet together strongly. While keeping back spine long.

11. H ALF L ORD OF THE F ISHES P OSE Seated Twist Benefits: Opens the shoulders, neck and hips while stretching the spine

12. H OW T O : H ALF L ORD OF THE F ISHES While sitting, bring the sole of your right foot to the floor on the outside of the left thigh. Bend the left knee, and tuck the left foot in near the right buttock. Inhale and bring the left arm up near your left ear.

13. H OW T O : H ALF L ORD OF THE F ISHES Exhale and twist the right arm, bringing the left elbow to the outside the of right knee and the right palm to the floor, just behind your sit bones. Look out over the right shoulder, but don’t overturn the neck.

14. H OW T O : H ALF L ORD OF THE F ISHES Be sure to keep the sole of your right foot flat on the floor. When you release the pose, take a slight counter twist to the opposite direction. Beginners: You may want to sit on some padding if you are uncomfortable. If you cannot bend it into the ideal position, you may also keep the left leg extended.

15. S EATED F ORWARD B END Seated Benefits: Stretches the hamstrings an d spine

16. H OW TO : S EATED F ORWARD B END From sitting position, inhale and bring the arms straight out to the sides and up over your head. As you exhale, begin to come forward, hinging at the hips.

17. H OW TO : S EATED F ORWARD B END On each inhale, extend the spine, and on each exhale, come a bit farther into the forward bend. Take hold of the ankles or shins, whichever you can reach.

18. C HILD ’ S P OSE Resting Benefits: Can help relieve back pain. Gentle stretch for the hips, thighs and ankles.

19. H OW T O : C HILD ’ S P OSE From kneeling, spread the knees as wide as the mat, keeping the big toes touching. Bring the belly to rest between the thighs and the forehead to the floor.

20. H OW T O : C HILD ’ S P OSE Either stretch the arms in front of you with the palms toward the floor or bring the arms back alongside the thighs with the palms facing upwards.

21. C OBRA P OSE Backbend Benefits: Increases the flexibility of the spine. Can help relieve back pain. Increases the flexibility of the spine

22. H OW T O : C OBRA P OSE While lying on your stomach with palms down, release the tops of the feet to the floor and press them down. Slide your chest forward and up keeping your hands exactly where the were. Roll your shoulders back and lift the chest higher, while keeping the low ribs on the floor.

23. H OW T O : C OBRA P OSE Keep your neck neutral, don’t bend it back. Beginners: Strongly engaging the legs and pressing them down will help you bring your chest higher. Do not bend your neck