Kara Smith
Yoga plan
I. Standardsand unitobjectives
A. Cognitive Standard: Standard2:MovementConcepts.Clientsdemonstrate anunderstandingof
movementconcepts,principles,strategies,andtacticsastheyapplyto the learningand
performance of physical activities.
1. Objective-Clientswill understand the importance of consistencytobuildstrengthand
flexibilitybyparticipatinginyogaof the 15 day fitnesscourse,with80% of attendance
(7.2.1).
B. AffectiveStandard: Standard5: Responsible Personal andSocial Behavior. Clientsexhibit
responsible andsocial behaviorthatrespectsself andothersinphysical activitysettings.
Standard6: Value of Physical Activity: Clientsvalue physical activityforhealth,enjoyments,
challenge,self- expression,andsocial interaction.
1. Objective-Clientswill exhibitresponsible social behaviorby adaptingtoan individual’sskill
level forgroupactivities,80% of the 15 day fitnesscourse.(7.5.1,7.5.5).
C. PsychomotorStandard: Standard1: MovementPatterns. Clientsdemonstrate competencyin
motor skillsandmovementpatternsneededtoperformavarietyof physical activities.
Standard4: Health- Enhancing Physical Fitness. Clientsachieve andmaintainahealth-
enhancinglevelof physical fitness
1. Clientswilldevelop balance byperformingvariousbalance positions,70% of the time with
ankle weights,afterthe 15- day planiscompleted.(7.1.2)
2. Clientswillimproveflexibilitybyperformingbasicstretches usingstabilitybands, 80% of
the time usingstabilitybands.(7.1.2)
3. Clientswillperform more complex positionspertainingtodifferentmuscle groups;
developingbettermuscle strength80% by usingone’sownsbody, afterthe 15 day fitness
plan.(7.1.2)
4. Clientswillimprovetheirbodycompositionbyconsistencyof the yogacourse by70%, after
the 15 day yoga course.
5. Clientswilldevelopmore muscle endurance by consistencyof basicyogasequences80%,
afterthe 15 dayyoga course.

II.FitnessComponents
1. Balance
2. Flexibility
3. Strength(muscle)
4. Bodycomposition
5. Muscular endurance

VII. References:
Dr. Abigail Ellsworth.(2010). Anatomyof yoga.Buffalo,NY,FireflyBooks.
Iyender,B.K.S.(1995). Lighton yoga: yogaDipika.New York,NY,SchockenBooksInc.
Neil Schmottlach&Jerre McManama. (2010). Physical educationactivityhandbook.(12ed). Pearson
EducationInc.,BenjaminCummings,SanFrancisco,CA.
Smith,C.(2008). Yoga for beginners. Booklist, 105(1),118.
http://web.b.ebscohost.com/ehost/pdfviewer/pdfviewer?sid=e71fd470-0477-469b-b7ba-
c974cb9b18cb%40sessionmgr4001&vid=0&hid=128
(2000-2014) Yoga basics [Online]
http://www.yogabasics.com/practice/yoga-for-beginners/

III.Fitness Activities
Day 1: Introto Yoga
-eachyoga pose or sequence isfromthe book“Anatomyof Yoga” to targetspecificmusclesfor
strengthandendurance.
- Breathing exercises –control your internal pranicbreathing
- Kumbhaka- practice of holdingyourbreath;holdbreathforfourto eightcounts
- Sithali breathing-thiscoolsdownthe body,curl yourtongue andinhale throughyourmouth
- Basic sequence
Day 2: Fitnesstest- the testisapre testof the 15 day planto see signsof improvement.The test
isover the basicsequence andthe breathingexercises.
- Strength,flexibility,muscle endurance
- Basic sequence,basicpose (fitnesstest)
- MountainPose-Standwithfeettogether,keepbackstraightandbotharms pressedslightly
againstyour sides,be sure yourbody iserectand tightenyourabdomen.
- HighLunge- Standin mountainpose andinhale deeply,exhale andstepbackwithyourleft
legkeepinghipsinline.Slowlyslide yourleftfootfartherback,while bendingyourright
knee.
- DownwardFacingDog- Kneel on yourhands andkneesdirectlybelow yourhips,stretchout
your handsinfrontof yourshoulders.Exhale andpressagainstthe floor,keepingyour
elbowsstraight.Liftyourpelvicbonesuptowardthe ceilingandkneesoff the floors.
- Warrior I- Stand inmountainpose,exhaleandstepbackwithyourleftfoot3.5-4 feetapart.
Alignyourleftfootfacingforward,rotate yourhips.Inhale,andraise yourarmsup toward
the ceilingwhilekeepingthemparalleltoeachotherand shoulder- widthapart.
- Intense Side Stretch- Standinmountainpose withreverseprayer.Bendyourkneesslightly,
and roundyour torsoforward.Exhale,andtale one large stepforwardwithyourrightleg3-
4 feetawayfromyourleft.Begintobendforwardwithyourtorso andwithanother
exhalation.
- Tree Pose-Standinprayerpose andshiftyourweightslightlyontoyourleftfoot.Drawyour
rightfoot up,and place the sole againstyourinnerleftthigh.
- AwkwardPose- Standinmountainpose,inhale,andraise bothhandsoveryourhead,
keepingyourarmsstraight.Exhale andbendknees,bendyourupperbodyforwardsothey
are at a 45- degree angle andkeepyourbackstraight.
- Locust pose- Lie prone onthe floorwithyourarms restingbyyour sidesandthe palmsof
your handsfacingdownward.Squeezingyourbuttocks,inhale andliftupyourheadand
chest,legsandarms at the same time.
- Boat Pose-Sitonthe floorinstaff pose(sittingIndianstyle),leanbackslightly.Bendingyour
knees,andsupportyourself withyourhands.Exhaleand liftyourfeetoff the floorasyou
leanback fromyour shoulders.

- Marichi’spose- Sitinstaff pose,bendyourrightknee,pullingyourheel towardyourgroin.
Keepyourleftlegextendedwithyourknee pointeduptowardthe ceiling,andfocuson
keepingyourleggrounded.Exhale andbegintotwisttowardyourrightknee.Wrapyour left
handaround the outside of yourrightthigh.
- BoundAngle Pose- Sitwithyourlegsextendedinfrontof you.Sittall,withshoulders
relaxed.Bringskneestowardyour chestwithyourfeetflatonthe floor.Exhale andopen
hips.
- Wide- Angle SeatedForwardbend- Spreadyourlegsandturnyourthighsslightlyoutwardso
that yourkneespointuptowardceiling.Exhale andbendforwardfromyourwaist,keeping
your backflat.Walk yourhandsin frontof youto loweryourtorsoslowlytowardthe floor.
- Headto Knee Bend- Sitinstaff pose,bendleftknee anddraw yourheel towardyourgroin.
Your rightlegshouldbe at a right angle toleftshin.Inhale,andliftupspine,turntorso
slightlytoyourrightas you exhale sothatitalignswithrightleg.Withanotherexhale,
stretchyour sternumforwardasyou foldyourtorsoover yourrightleg.Extendandgrasp
your handstowardyour rightfoot,if possible place yourforeheadonyourshin.
- One- LeggedKingPigeon-Beginindownwardfacingdog,bendyourleftknee andbringit
forward.Place leftlegonthe floorwithyourknee still bent.Thenextendyourrightleg
behindyou.
- Bridge Pose-Lie supine,bendkneesanddraw your heelsclose toyourbuttocks,thenplace
handsflaton the floorat your sides.Exhale,andpressdownthroughyourfeettoliftyour
buttocksoff the floor.Lengthenyourneckawayfromshoulders.
- RecliningTwist- Lie onthe floorincorpse pose,bendyourkneeswithyourfeetflatonthe
floor.Extendyourarmsstraightout to the sideswithpalmsup.Inhale andelongate your
spine fromyourhipsto the top of your neck.Liftyour feetoff the floorwithkneesstill bent.
Exhale andbendyourkneestothe leftcausingyourhipsandspine totwist.Keepyour
shoulderbladesplantedonthe floor.
- Corpse Pose- lie onfloorandstraightenyourlegsandarmsone at a time,relax.
Day 3: legs
- Warm up breathingexercises- Breathingexercises –control yourinternal pranicbreathing
- Kumbhaka- practice of holdingyourbreath;holdbreathforfourto eightcounts
- Sithali breathing-thiscoolsdownthe body,curl yourtongue andinhale throughyourmouth
- Half lord of the fish- sitinstaff pose, bendyourrightknee andkeeplefthandflatonthe
floor.Atthe same time bendyourleftknee,itshouldbe restingonthe outside of yourtight.
Liftup your spine andchestwhile turninghead
- Revolvedheadtoknee pose-sitinstaff pose,separate your legs,bendleftknee,drawheel
towardgroin.Liftarms up and reach opposite armandopposite leg.
- Boat pose- sitonthe floorandliftyourlegs,slowlystretcharmsforwardthroughyour
fingers
- Half lotuspose- sittinginstaff pose,crossone legoverthe otherwhile sitting

- Hero pose- sitonkneeswhile havingyourlegsouttothe sides
- Recliningheropose-sitinheropose andleanall the wayback and laydown
- Kingpigeonpose (variousposes)-beginindownwardfacingdog,extendyourrightleg
behindyou,yourhipsshouldbe square,bendyourrightknee andflex yourfoot.Thendraw
heel towardbuttocks
- Camel pose withresistance bands- standonkneesandleanbacktotouch yourfeet
- Standinghalf forwardbend
Cool downwithchild’spose- standonkneesandgetintoa fetal positionwithrelaxedarms
Day 4: abs and muscle strength
- Warm up breathingexercises - Breathingexercises –control your internal pranicbreathing
- Kumbhaka- practice of holdingyourbreath;holdbreathforfourto eight counts
- Sithali breathing-thiscoolsdownthe body,curl yourtongue andinhale throughyourmouth
- Staff pose- sitwithlegsflatonthe ground
- Downwardfacingdog- while onall four,gravitate buttockstowardthe ceilingwhile
extendingthe spine
- Puppypose-standingonyourkneesrelax yourforeheadonthe floor
- Upward salute-standstraightupwithhandstogether
- Tree pose- standstraightup ina upwardsolute,restonfoot oninnerthigh
- Triangle pose (various) andwithbands- extendyourlegswide and touchyourhandsto your
feet
- Revolvedtriangle pose- extendyourlegswideandtouchyourhandsto the opposite feet
- Half moon pose (ankle weights)- getintotrianglepose andextendoppositeleginthe air
- Cool down- sunsalutation B: Downwardfacingdog,warrior1, fourlimbedstaff pose,
upwardfacingdog
Day 5: Writtentest/newsequence
- Writtentestwill be overthe breathingtechniques,the purpose of yogaandsome benefits.
- Breathing exercises –control your internal pranicbreathing
- Kumbhaka- practice of holdingyourbreath;holdbreathforfourto eightcounts
- Sithali breathing-thiscoolsdownthe body,curl yourtongue andinhale throughyourmouth
- Breathingexercises
- Intermediateyogasequence
- Mediationtechniques(corpse pose,child’s pose)
Day 6: Armsand muscle endurance
- Warm up withbreathingexercises- Breathingexercises –control yourinternal pranic
breathing
- Kumbhaka- practice of holdingyourbreath;holdbreathforfourto eightcounts

- Sithali breathing-thiscoolsdownthe body,curl yourtongue andinhale throughyourmouth
- Half frog pose-layonstomach,liftupperbodyupwitharms,extendone armbackand grab
a foot
- Bow pose- sitinhalf frogpose and grab bothfeet
- Camel pose-standonknees,leanbackandgrab legswithhands
- Fishpose-layflatonyourback,sit onhands andextendchestupward
- Locust pose- layonstomach,liftarms andlegsoff the floorand balance onstomach
- One leggedkingpigeon
- Downward facing dog- on all fours, gravitate buttocks toward ceiling
- Boat pose- sit in staff pose, extend legs in the air and arms parallel to knees
- Awkward pose- with feet together, extend arms upward and bend knees
- Cool downwithsunsalutationB: Downwardfacingdog,warrior 1, fourlimbed staff pose,
upwardfacingdog
Day 7: Glutesandbalance
Warm up withbreathing exercisesandsunsalutationA: standing forward bend, upward
facing dog and downward facing dog
-Wide leggedforwardbend- spreadlegsaftermountainpose,reachforfeet
- Seatedforwardbend- sitdownwithlegsspreadapart,reachforfeet
- Standhalf forwardbend- onwide leggedforwardbend,reachforonlyone footata time
- Standingfull forwardbend- inmountainpose,reachforthe floorinthe middle
- Half frog pose- indownwardfacingdog, extendyourrightleg
- Bow pose- layonstomachand reach foryour ankles
- Bridge- layonback, liftbodyupon all fours
- Upward facingbow(variousability)
Cool downwithchild’spose andmeditation
Day 8: Back muscle strength
- Breathingexercises- Breathingexercises –control your internal pranicbreathing
- Kumbhaka- practice of holdingyourbreath;holdbreathforfourto eightcounts
- Sithali breathing-thiscoolsdownthe body,curl yourtongue andinhale throughyourmouth
- - Half lordof the fish- sitinstaff pose,bendyourrightknee andkeeplefthandflatonthe
floor.Atthe same time bendyourleftknee,itshouldbe restingonthe outside of yourtight.
Liftup your spine andchestwhile turning head
- Revolvedheadtoknee pose-sitinstaff pose,separate yourlegs,bendleftknee,drawheel
towardgroin.Liftarms up and reach opposite armandopposite leg.
- Boat pose- sitonthe floorandliftyourlegs,slowlystretcharmsforwardthroughyour
fingers
- Half lotuspose- sittinginstaff pose,crossone legoverthe otherwhile sitting

- Hero pose- sitonkneeswhile havingyourlegsouttothe sides
- Recliningheropose-sitinheropose andleanall the wayback and laydown
- Kingpigeonpose (variousposes)-beginindownwardfacingdog,extendyourrightleg
behindyou,yourhipsshouldbe square,bendyourrightknee andflex yourfoot.Thendraw
heel towardbuttocks
- Camel pose withresistance bands- standonkneesandleanbacktotouch your feet
- Standinghalf forwardbend
Cool down(child’spose andcorpse pose)
Day 9: Abs
- Warm up withbreathingexercises- Breathingexercises –control yourinternal pranic
breathing
- Kumbhaka- practice of holdingyourbreath;holdbreathforfourto eight counts
- Sithali breathing-thiscoolsdownthe body,curl yourtongue andinhale throughyourmouth
- Knee tochest- layon back and hugyour knees
- Mountainpose- standstraightwithhandsopenonthe side
- Garland pose- sitdownwithkneesbent,thenspread legsouttothe sides
- Awkwardpose- standwithfeettogether,armsinthe airand bentknees
- Tree pose- standinsolute pose while restingone footonthe innerthighof the opposite leg
- Triangle pose- spreadlegswideandextendarmstotouchfoot
- Half moon- standin triangle pose,extendthe opposite leginthe air
- Cool down- meditationandsunsalutationA:standingforwardbend,upwardfacingdogand
downwardfacingdog
Day 10: Legs
- Warm up withbreathingexercise-Breathingexercises –control yourinternal pranic
breathing
- Kumbhaka- practice of holdingyourbreath;holdbreathforfourto eightcounts
- Sithali breathing-thiscoolsdownthe body,curl yourtongue andinhale throughyourmouth
- Low lunge pose- getintodownwardfacingdog,extend legtobe flatonthe ground,other
footflaton the ground,arms inthe air
- Highlunge- getintodownwardfacingdog,extendone legback
- Warrior pose 1- Standin mountainpose,extendone legback,bendkneesandputarms in
the air
- Warrior pose 2- standin Warrior 1 and extendarmsoutto the sides
- Warrior pose 3- getintoWarrior 1 and balance onone leg
- Extendedside angle pose- getintowarrior2and reach forsame footwithhand
- Upward facingdog- layon stomachand liftupperbodywitharms
- Cobra pose- layonstomach andliftupperbodywithabdomen

Cool down:basicyoga sequence
Day 11: legs
- Breathing exercises – control yourinternal pranicbreathing
- Kumbhaka- practice of holdingyourbreath;holdbreathforfourto eightcounts
- Sithali breathing-thiscoolsdownthe body,curl yourtongue andinhale throughyourmouth
- Half lord of the fish- sitinstaff pose,bendyourrightknee andkeeplefthandflatonthe
floor.Atthe same time bendyourleftknee,itshouldbe restingonthe outside of yourtight.
Liftup your spine andchestwhile turninghead
- Revolvedheadtoknee pose-sitinstaff pose,separate yourlegs,bendleftknee,drawheel
towardgroin.Liftarms up and reach opposite armandopposite leg.
- Boat pose- sitonthe floorandliftyourlegs,slowlystretcharmsforwardthroughyour
fingers
- Half lotuspose- sittinginstaff pose,crossone legoverthe otherwhile sitting
- Hero pose- sitonkneeswhile havingyourlegsouttothe sides
- Recliningheropose-sitinheropose andleanall the wayback and laydown
- Kingpigeonpose (variousposes)-beginindownwardfacingdog,extendyourrightleg
behindyou,yourhipsshouldbe square,bendyourrightknee andflex yourfoot.Thendraw
heel towardbuttocks
- Camel pose withresistance bands- standonkneesandleanbacktotouch yourfeet
- Standinghalf forwardbend
Cool downwithchild’spose
Day 12: abs and muscle strength
- Warm up breathingexercises- Breathingexercises –control yourinternal pranicbreathing
- Kumbhaka- practice of holdingyourbreath;holdbreathforfourto eightcounts
- Sithali breathing-thiscoolsdownthe body,curl yourtongue andinhale throughyourmouth
- Staff pose- sitwithlegsflatonthe ground
- Downwardfacingdog- while onall four,gravitate buttockstowardthe ceilingwhile
extendingthe spine
- Puppypose-standingonyourkneesrelax yourforeheadonthe floor
- Upward salute-standstraightupwithhandstogether
- Tree pose- standstraightup ina upwardsolute,restonfoot oninnerthigh
- Triangle pose (various) andwithbands- extendyourlegswide andtouchyourhandsto your
feet
- Revolvedtriangle pose- extendyourlegswideandtouchyourhandsto the opposite feet
- Half moon pose (ankle weights)- getintotrianglepose andextendoppositeleginthe air

- Cool down- sunsalutation A: standing forward bend, upward facing dog and downward
facing dog
Day 13: Back muscle strength
- Warm Up: Breathingexercises – control your internal pranicbreathing
- Kumbhaka- practice of holdingyourbreath;holdbreathforfourto eightcounts
- Sithali breathing-thiscoolsdownthe body,curl yourtongue andinhale throughyourmouth
- Cat to cow pose- onall fours,rotate by extendinganddepressionyourspine
- Downwardfacingdog- on all fours,extend buttockstowardceiling
- Bharadvaja’stwist- sitinstaff pose, crosskneesandstretcharms behindback
- Recliningtwist-layonback,kneesbent,andtwistthemtothe side
- Locust pose- layonstomach andliftup armsand legs,balance onabdomen
- Camel pose- standonkneesandreach backto touch your ankles
- Upward facingbow- layon back andextendbodyupward
- Bow pose- layonstomachand reach foryour feet
Cool down(child’spose andcorpse pose)
Day 14: Glutesand balance
Warm up withbreathing exercisesandsunsalutationA
- Breathing exercises –control your internal pranicbreathing
- Kumbhaka- practice of holdingyourbreath;holdbreathforfourto eightcounts
- Sithali breathing-thiscoolsdownthe body,curl yourtongue andinhale throughyourmouth
- Half frog pose-layonstomach,liftupperbodyupwitharms,extendone armbackand grab
a foot
- Bow pose- sitinhalf frogpose and grab bothfeet
- Camel pose-standonknees,leanbackandgrab legswithhands
- Fishpose-layflatonyourback,sit onhands andextendchestupward
- Locust pose- layonstomach,liftarms andlegsoff the floorand balance onstomach
- One leggedkingpigeon
- Downward facing dog- on all fours, gravitate buttocks toward ceiling
- Boat pose- sit in staff pose, extend legs in the air and arms parallel to knees
- Awkward pose- with feet together, extend arms upward and bend knees
Cool downwithchild’spose andmeditation
Day 15: conclusionday
- Warm Up: Breathingexercises – control your internal pranicbreathing
- Kumbhaka- practice of holdingyourbreath;holdbreathforfourto eightcounts
- Sithali breathing-thiscoolsdownthe body,curl yourtongue andinhale throughyourmouth
- Testingsame fromthe firstday to see improvements

- Testwill be overthe basicyoga sequence totestflexibility,balance,andmuscle
endurance/strength.
IV.FitnessTest
A. Basic Sequence ForYoga
For the fitnesstestclientswill studythe basicsequence learnedinclassandperformittothe bestof
theirability.The testwill mainlystressflexibilityandcontrolledbreathing.There isapre and a posttest
for the 15 lessonclass.

1. MountainPose-Standwithfeettogether,keepbackstraightandbotharms pressedslightly
againstyour sides,be sure yourbodyiserectand tightenyourabdomen.
2. HighLunge- Standin mountainpose andinhale deeply,exhale andstepbackwithyourleftleg
keepinghipsinline.Slowlyslide yourleftfootfartherback,while bendingyourrightknee.
3. DownwardFacingDog- Kneel onyourhands andkneesdirectlybelow yourhips,stretchout
your handsinfrontof yourshoulders.Exhale andpressagainstthe floor,keepingyourelbows
straight.Liftyourpelvicbonesuptowardthe ceilingandkneesoff the floors.
4. Warrior I- Stand inmountainpose,exhaleandstepbackwithyourleftfoot3.5-4 feetapart.
Alignyourleftfootfacingforward,rotate yourhips.Inhale,and raise yourarmsup towardthe
ceilingwhile keepingthemparallel toeachotherandshoulder- widthapart.
5. Intense Side Stretch- Standinmountainpose withreverseprayer.Bendyourkneesslightly,and
roundyour torsoforward.Exhale,andtale one large stepforwardwithyourrightleg3-4 feet
away fromyourleft.Begintobendforwardwithyourtorso andwithanotherexhalation.
6. Tree Pose-Standinprayerpose andshiftyourweightslightlyontoyourleftfoot.Draw yourright
footup, andplace the sole againstyourinnerleftthigh.
7. AwkwardPose- Standinmountainpose,inhale,andraise bothhandsoveryourhead,keeping
your armsstraight.Exhale andbendknees,bendyourupperbodyforwardsotheyare at a 45-
degree angle andkeepyourbackstraight.
8. Locust pose- Lie prone onthe floorwithyourarms restingbyyour sidesandthe palmsof your
handsfacingdownward.Squeezingyourbuttocks,inhale andliftupyourheadandchest,legs
and arms at the same time.
9. Boat Pose-Sitonthe floorinstaff pose(sittingIndianstyle),leanbackslightly.Bendingyour
knees,andsupportyourself withyourhands.Exhaleandliftyourfeetoff the floorasyoulean
back fromyour shoulders.
10. Marichi’spose- Sitinstaff pose,bendyourrightknee,pullingyour heel towardyourgroin.Keep
your leftlegextendedwithyourknee pointeduptowardthe ceiling,andfocusonkeepingyour
leggrounded.Exhale andbegintotwisttowardyourrightknee.Wrapyour lefthandaroundthe
outside of yourrightthigh.
11. BoundAngle Pose- Sitwithyourlegsextendedinfrontof you.Sittall,withshouldersrelaxed.
Bringskneestowardyourchestwithyour feetflatonthe floor.Exhale andopenhips.
12. Wide- Angle SeatedForwardbend- Spreadyourlegsandturnyourthighsslightly outwardso
that yourkneespointuptowardceiling.Exhale andbendforwardfromyourwaist,keepingyour
back flat.Walkyour handsinfront of you toloweryourtorso slowlytowardthe floor.
13. Headto Knee Bend- Sitinstaff pose,bendleftknee anddraw yourheel towardyourgroin.Your
rightlegshouldbe at a right angle toleftshin.Inhale,andliftupspine,turntorsoslightlytoyour
rightas you exhale sothatitalignswithrightleg.Withanotherexhale,stretchyoursternum
forwardas youfold your torsooveryour rightleg.Extendandgrasp yourhands towardyour
rightfoot,if possible place yourforeheadonyourshin.
14. One- LeggedKingPigeon-Beginindownwardfacingdog,bendyourleftknee andbringit
forward.Place leftlegonthe floor withyourknee still bent.Thenextendyourrightlegbehind
you.

15. Bridge Pose-Lie supine,bendkneesanddraw yourheelsclose toyourbuttocks,thenplace
handsflaton the floorat your sides.Exhale,andpressdownthroughyourfeettoliftyour
buttocksoff the floor.Lengthenyourneckawayfromshoulders.
16. RecliningTwist- Lie onthe floorincorpse pose,bendyourkneeswithyourfeetflatonthe floor.
Extendyourarms straightout to the sideswithpalmsup.Inhale andelongate yourspinefrom
your hipstothe topof yourneck.Liftyour feetoff the floorwithkneesstillbent.Exhaleand
bendyourkneestothe leftcausingyourhipsandspine totwist.Keepyourshoulderblades
plantedonthe floor.
17. Corpse Pose- lie onfloorandstraightenyourlegsandarmsone at a time,relax.
V.Yoga Test
Answerthe followingquestiontothe bestof your ability
1. Whencomingto yoga class,whenisthe rightmomentto arrive?
2. Shouldyoueator drinkright before attendingayogapractice,and why?
3. What type of clothingshouldbe wornfora yogasession?
4. What shouldbe the durationof your yogapractice on a dailybasis?
5. What contraindicationsmaypreventapersonfromdoingyoga?
6. What isthe mainphilosophyof yoga?
7. What isyoga?
8. What ismeditation?

9. What are the benefitsof meditation?
10. What isyoga therapy?
11. What shouldyogapracticesbe usedfor at a medical standpoint?
12. What are some commonmedical problemsyogacouldreliefforaperson?
13. What are some more majorproblemsyogacouldhelpwithif done overalongperiodof time?
14. What are seatedposesmainlyusedforimproving?
15. What are standingyogaposesmainlyusedforimproving?
Yoga Class
Whenarrivingto yogaclass….Arrive earlyto getyour mat setup andsecure yourspace for the duration
of the lesson.Itisnotadvisable toeator drinkbefore yogapractice Eat no lessthan1-3 hoursbefore
and drinksmall amountsof water.Whengoingtoa yogaclass, choose comfortable clothesortightsthat
do notrestrictmovement.Generally,lessonsof yogashouldbe between15to 90 minuteslongand
done between1-6daysa week.The shorterandlessfrequentthe practicesare the lessimprovementon
your balance andflexibly.If youare menstruating,pregnant,have highbloodpressure,orinjuriesto
jointsyoumaynot be able to do some of the posesand itis advisable toconsultahealthcare
professionalbeforeattendingyogaclass.

Yoga and its philosophy
The philosophyof yogaisverysimple:mind,body,andspiritare all one andcannotbe clearlyseparated.
Yoga is a vast collectionof spiritual techniquesandpracticesaimedatintegratingmind,body,andspirit
to achieve astate of enlightenmentor
onenesstothe universe.
Yoga Therapy
Yoga therapyisthe use of yoga posturesandmeditationstohelpheal the bodyinanatural way and
balance itself.A yogapractice shouldbe usedtosupplementconventional therapybutpleaseconsulta
healthcare professional.
Yoga Postures
SeatedYogaPoses:Groundingandbalancing; Flexibility
StandingYoga Poses:Upliftingandopening;Strength
Supine YogaPoses:Nurturingandintegrating;Flexibility
Prone Yoga Poses:Energizing;backandcore strength
HeathProblems
Heart disease,highbloodpressure,osteoporosis,andPMS
Evaluationof FitnessTest
Controlled
Breathing
Conceptof
positions
Body
Alignment
Flexibly

NeedsImprovement
Good
Great
NA
*N/A is forthe clientswhoare unable toperformthe positionforsome healthrelatedreason,i.e
pregnant,highbloodpressure,ormenstruating.
VI.BlockPlan

SKL: Introduction/Review
Skill
UNIT Yoga ACT: Drill, Leadup, Test
Day 1 Day 2 Day 3 Day 4 Day 5
SKL
Intro to Yoga-
each yoga pose or
sequence is from
the book
“Anatomy of
Yoga” to target
specific muscles
for strength and
endurance. -
Breathing
exercises
Fitness test- the
test is a pre test of
the 15 day plan to
see signs of
improvement. The
test is over the
basic sequence
and the breathing
exercises.
Strength,
flexibility, muscle
endurance Basic
sequence,basic
pose (fitness test)
Legs: Warm up
breathing
exercises,
Learning poses
that focus on the
leg muscles.
-Cool down with
child’s pose
Abs and muscle
strength- learning
poses that deal
with the abs and
to increase muscle
strength
Warm up
breathing
exercises
-Cool down- sun
salutation
Written test/ new
sequence:
Written test will be
over the breathing
techniques, the
purpose of yoga
and some benefits.
-Breathing
exercises
-Intermediate yoga
sequence
-Mediation
techniques (corpse
pose, child’s pose)
ACT
-Basic sequence
-mountain pose
-high lunge
-downward facing
dog
-warrior 1
-intense side stretch
-tree pose
-awkward pose
-locust pose
-boat pose
-Marichi’s pose
-Basic sequence
-mountain pose
-high lunge
-downward facing
dog
-warrior 1
-intense side stretch
-tree pose
-awkward pose
-locust pose
-boat pose
-Marichi’s pose
-bound angle pose
-Half lord of the
fish
-Revolved head to
knee pose
-Boat pose
-Half lotus pose
-Hero pose
-Reclining hero
pose
-King pigeon pose
(various poses)
-Camel pose with
resistance bands
-Standing half
forward bend
-Cool down with
-Staff pose
-Downward
facing dog
-Puppy pose
-Upward salute
-Tree pose
-Triangle pose
(various) and with
bands
-Revolved
triangle pose
-Half moon pose
(ankle weights)
-Cool down- sun
salutation;
standing forward
-mountain pose
-twisting chair
-garland pose
-Warrior 2
-triangle pose
-Corpse pose, child’s
pose
Cool down-Mediation
techniques (corpse
pose, child’s pose

-bound angle pose
-wide angle seated
forward bend
-head to knee
forward bend
-king pigeon
-bridge pose
-reclining twist
-corpse pose
-wide angle seated
forward bend
-head to knee
forward bend
-king pigeon
-bridge pose
-reclining twist
-corpse pose
child’s pose bend, upward
facing dog and
downward facing
dog
-Cool down- sun
salutation
Day 6 Day 7 Day 8 Day 9 Day 10
SKL
Arms and muscle
endurance: The
poses target
muscle endurance
for a prolonged
session and arm
muscle
development
-Warm up with
breathing exercises
- Cool down with
Sun Salutation B
Glutes and
balance: Lesson
goes over poses
that target the
glute muscles and
finding your
center of balance.
-Warm up with
breathing
exercises and sun
salutation A
Cool down:
child’s pose and
meditation
Back muscle
strength: This
lesson introduces
poses that are
specific to the
back muscles and
muscle strength.
Warm up:
Breathing
exercises
-Cool down
(child’s pose and
corpse pose)
Abs and muscle
strength- learning
poses that deal
with the abs and
to increase muscle
strength
Warm up
breathing
exercises
-Cool down- sun
salutation
Legs: Warm up
breathing
exercises,Learning
poses that focus on
the leg muscles.
-Cool Down: Basic
Sequence
ACT
-Half frog pose
-Bow pose
-Camel pose
-Fish pose
-Locust pose
-One legged king
pigeon
-Wide legged
forward bend
-Seated forward
bend
-Stand half
forward bend
-Standing full
forward bend
-Cat to cow pose
-Downward
facing dog
Bharadvaja’s
twist
-Reclining twist
-Locust pose
Staff pose
-Downward
facing dog
-Puppy pose
-Upward salute
-Tree pose
-Triangle pose
-Low lunge pose
-High lunge
-Warrior pose 1
-Warrior pose 2
-Warrior pose 3
-Extended side
angle pose

-Downward
facing dog
-Boat pose
-Awkward pos
- Sun Salutation
B: Downward
facing dog,
warrior 1, four
limbed staff pose,
upward facing
dog
-Half frog pose
-Bow pose
-Bridge
-Upward facing
bow (various
ability)
- sun salutation
A: standing
forward bend,
upward facing
dog and
downward facing
dog
-Cool down:
child’s pose and
meditation
-Camel pose
Upward facing
bow
-Bow pose
-Cool down
(child’s pose and
corpse pose)
(various) and with
bands
-Revolved
triangle pose
-Half moon pose
(ankle weights)
-Cool down- sun
salutation:
standing forward
bend, upward
facing dog and
downward facing
dog
-Upward facing
dog
-Cobra pose
-Cool down: basic
yoga sequence
Day 11 Day 12 Day 13 Day 14 Day 15
SKL
Legs: Poses that
target the leg muscles
Cool down: Cool
down with child’s
pose
Abs and muscle
strength: Poses
that target the abs
Cool down: Sun
Salutation A:
standing forward
bend, upward
facing dog and
downward facing
dog
Back muscle
strength:This
lesson introduces
poses that are
specific to the
back muscles and
muscle strength
Breathing
exercises
-Cool down
(child’s pose and
corpse pose)
Glutes and
balance: This
workout focuses
more on balance
and the glute
muscles.
Warm up with
breathing
exercises and sun
salutation A
-Cool down with
child’s pose and
meditation
Conclusion day-
Today we will be
doing our post test for
the yoga. This will be
over the basic yoga
sequence again. The
main part is seeing
how much
improvement there is
with flexibility and
muscle strength and
endurance
ACT
-Half lord of the
fish
-Revolved head to
knee pose
-Boat pose
-Staff pose
-Downward
facing dog
-Puppy pose
-Upward salute
-Cat to cow pose
-Downward
facing dog
-Bharadvaja’s
twist
-Reclining twist
Warm up: - sun
salutation A:
standing forward
bend, upward
facing dog and
downward facing
dog
-Wide legged
Basic sequence
-mountain pose
-high lunge
-downward facing dog
-warrior 1

-Half lotus pose
-Hero pose
-Reclining hero
pose
-King pigeon pose
(various poses)
-Camel pose with
resistance bands
-Standing half
forward bend
-Tree pose
-Triangle pose
(various) and with
bands
-Revolved
triangle pose
-Half moon pose
(ankle weights)
-Locust pose
-Camel pose
-Upward facing
bow
-Bow pose
-Cool down
(child’s pose and
corpse pose)
forward bend
-Seated forward
bend
-Stand half
forward bend
-Standing full
forward bend
-Half frog pose
-Bow pose
-Bridge
-Upward facing
bow (various
ability)
-Cool down with
child’s pose and
meditation
-intense side stretch
-tree pose
-awkward pose
-locust pose
-boat pose
-Marichi’s pose
-bound angle pose
-wide angle seated
forward bend
-head to knee forward
bend
-king pigeon
-bridge pose
-reclining twist
-corpse pose