Get Moving With Fruits and Vegetables! Part III: Flexibility

OBJECTIVES You will learn the benefits of stretching and yoga for yourself and your students You will learn how to implement a basic yoga lesson plan in the classroom You will have tools to conduct basic Nutrition Education in your classroom You will learn the tools to conduct a cooking lesson in the classroom

Flexibility Flexibility refers to the absolute range of movement in a joint or series of joints that is attainable in a momentary effort with the help of a partner or a piece of equipment. Flexibility in some joints can be increased to a certain degree by stretching.

Stretching (Flexibility Training) Allows greater freedom of movement and improved posture Increases physical and mental relaxation Releases muscle tension and soreness Reduces the risk of injury

Warm-Up! Before stretching, always take a few minutes to warm up. Stretching cold muscles can cause injury! Begin with a low-intensity warm- up. Walking for 5-10 minutes while moving arms is sufficient.

How to Stretch  Start each stretch slowly!  Exhale as you gently stretch the muscle  Hold each stretch for at least 10 to 30 seconds

Things to Avoid!  Don’t bounce a stretch  Don’t stretch a muscle that is not warmed up  Don’t strain or push a muscle too far!  If a stretch hurts, ease up!  Don’t hold your breath

How Often? Ideally, one should stretch at least three times a week for 30 minutes! Try yoga, Pilates, or tai chi Scheduling a class will help you stick with a regular stretching program Source for Flexibility slides: ACE American Council on Exercise

Time to Warm-up!

Hurdler’s Stretch This is a Hamstring stretch. 1.Sit on the floor with one leg extended 2.The other foot is touching the inner thigh 3.Lean forward over your leg until you feel a stretch

Standing Hamstring Stretch 1.Stand with your legs hip distance apart 2.Gently fold forward 3.Keep your legs straight as you bend forward 4.Try to touch your fingers to the floor 5.Relax your neck 6.Hold for 30 seconds

Calf Stretch This is a very important stretch for running. 1.Stand with your hands against the wall 2.Lunge one leg back 3.Bend your front leg until you feel the stretch in your calf

Hip Flexor Stretch 1.Kneel with one leg forward at a 90 degree angle 2.The other leg from the knee to the toes are on the ground 3.Keep your torso upright 4.Press gently forward with your hips 5.Hold for 10 to 30 seconds

Thigh/Quad Stretch 1.Start by standing while grabbing onto the foot 2.Gently pull your foot toward your glut 3.Balance on one foot, hold onto a chair, or wall 4.Keep your knee close to your leg, pointing down toward the floor

Glut and Hamstring Stretch 1.Start by lying down on the ground 2.Lift one knee toward you 3.Hold onto the knee with a tight grip 4.Pull your knee gently toward your body 5.As you pull, pull to the side of your ribs, toward your shoulder 6.Hold for seconds

Groin Stretch 1.Sit on the floor with your lower back straight 2.Touch the soles of your feet together 3.Using your hands or elbows, press your knees toward the ground 4.Do this gently 5.To increase difficulty, lean forward

Back/Rhomboid Stretch 1.Sit cross legged on the floor 2.Make sure you are not leaning to one side 3.Cross on arm in front of your body 4.Use the opposite hand to gently pull the arm toward your body 5.Hold your arm above or below the elbow joint 6.Switch arms

Triceps/Lat Stretch 1.Raise both arms overhead 2.Grab on arm at the elbow 3.Carefully pull your arm towards your back 4.Your arm will be reaching down your back 5.Hold

Neck Rotation 1.Look over your shoulder 2.Slowly turn to look over the other shoulder Alternative 1.Lower ear to shoulder 2.Gently rotate to the other side 3.Do not bend your head to the back!

Yoga Yoga derives from the Sanskrit word meaning “to yoke, join together, union”. Hatha Yoga is a system of physical exercise which studies and integrates the mind, body and breath.

Hatha Yoga  Hatha Yoga pronounced (HAT-ha YOH-gah) is the type of yoga most commonly practiced in the United States.  Hatha Yoga is an excellent fitness program.  Hatha Yoga uses postures (asanas), breathing exercises (pranayama), and meditation to exercise, strengthen, and tone the whole person. (body, mind, and spirit)

Types of Hatha Yoga  Ashtanga (power yoga): a series of postures that flow together, the emphasis is on muscular endurance and flexibility  Bikram: developed by Bikram Choudhury, this class is conducted in a room heated between 90 to 100 degrees, there are 13 standing and 13 floor asanas  Iyengar: developed by B.K.S. Iyengar, this type focuses on skeletal alignment with static poses and props  Kundalini: focuses on one’s energy force or chakras  Vinyasa: this class will start with Sun Salutations to warm up and then continue into more intense stretching

Yoga Benefits  Strengthen the body  Align the body  Improves balance  Soothes the nervous system  Develops breath  Improves focus, concentration  Develops personal awareness  Improves overall health

Yoga Ed. is an educational program that combines science- based exploration of the body, mind, and the self with the exercise system of yoga to support and enhance learning, health, and personal responsibility.

Goals of Yoga Ed. 1.To inspire students to establish and maintain a lifetime of wellness. 2.To provide the tools to develop self-awareness and enhance social, physical, mental, and emotional health and well-being. 3.To develop focus and concentration in order to enhance learning and achievement. 4.To support children in finding enjoyment and success in physical activities. 5.To facilitate the transference of yoga skills and outcomes to other academic and social situations and environments.

Physical Education Standards The Yoga Ed Program is in alignment with the California Physical Education Standards!

Yoga Do’s  Wear comfortable clothing (remind students)  Establish a special place for yoga.  Keep the floor clean!  Remove shoes  Practice on an empty stomach  Bring own mat or towel

Components of a Yoga Lesson  Breath  Games  Yoga  Time-In

Breath “Yoga and breath are one” The primary focus in yoga is always smooth, deep breathing. How we breath has a profound impact on our whole mind- body system. The more your fuel the brain and the body with oxygen, the better it functions. Knowing how to control one’s breath is a valuable life skill. Being conscious of our breath gives us the opportunity to make behavioral choices in a non-reactive manner

Games Games release mental tension Non-competitive exercises enhance fitness, teamwork, and creative thinking skills Games can be used as warm-ups, energizers, rewards, organizers, or just for fun! Children learn through play!

Yoga Yoga poses help everyone! (teachers, students, parents etc) Yoga releases tension and stress Yoga activates the whole brain and stimulates every system in the body! Start slowly, teach what you know! Chair yoga works too!

Time In  Focuses on the internal rather than the external  Includes visualization, imagery  Encourages personal responsibility by giving the student a chance to breath and reflect  Use before a test, a speech, a performance

Time to Practice!