LAUSD BEYOND THE BELL
Healthy Schools Campaign
Coach Your Family in Nutrition, Yoga, and A Healthy Lifestyle
SAMPLE YOGA EXERCISES: Building a Healthy and Active Lifestyle Through Yoga
The following yoga poses can be practiced anywhere and at any time, and are a great introduction to a life-long yoga practice. This 5-minute routine stretches and strengthens your body, while helping you to stay calm and focused at the same time. Have fun doing these yoga exercises!
Queen (Mountain Pose): Stand tall with your shoulders back and feet firmly planted on the ground. Looking straight ahead, take several deep breaths in and out through your nose as you begin to center yourself in this posture. This is a good starting position for many of the other standing poses.
Kite: Stand tall in Queen pose, with your feet firmly planted on the ground. Next bring your arms up over your head, with your elbows straight, and your palms together. Release all your fingers, except for your index fingers. Keep your index fingers together and pointed towards the ceiling. Gently stretch to the right, keeping your arms straight and by your ears. Hold for 5 breaths before switching sides.
Waterfall: Stand tall in Queen pose, with your feet firmly planted on the ground. Bring your arms up over your head, just like in Kite Pose. With your fingers interlaced and your index fingers pressed together, gently begin to stretch your head and arms back behind you. Only go back as far as you feel comfortable. Remember that is the journey, not the destination that counts.
Ragdoll: From standing, fold your body forward with your hands and head dangling down. Keep a slight bend to your knees, and use your core to support your lower back in this forward
Y: Stand tall in Queen pose and then bring your arms up to the ceiling, stretching tall to make the letter Y with your body. Take five deep breaths in and out through your nose in this position, making sure that you drop your shoulders down away from your ears as you reach up with your straight arms.
Windmill: Stand with your legs slightly bent and your feet wide apart. Next bring one arm down to the ground, in line with your heart. Bring your other arm up towards the sky, extending it long and reaching up high. Breathe in and out through your nose for the count of five, before switching sides.
Chair: Stand in Queen pose and inhale as you raise your arms perpendicular to the floor. Exhale and bend your knees, trying to keep your thighs parallel to the floor. To come out of this posture straighten your knees as you inhale. Then exhale and release your arms to the sides back into Queen pose.
Flamingo: Stand tall in Queen pose. Next bend one leg and hold onto your knee. Try to balance for 5 deep breathes, focusing your eyes straight ahead on a single spot. Release your leg down and switch sides.
Tree: Stand in Queen pose with your hands in prayer position in front of your heart. Gently begin to shift your weight to your right foot as you lift your left foot off the floor. Bending your left knee, bring the sole of your left foot high onto your inner right thigh. Focus your gaze on something not moving to keep your balance. Take several deep breaths before switching sides.