Take a 5-minute Yoga break.Instructor invites you to relax and rejuvenate re·ju·ve·nate tr.v. re·ju·ve·nat·ed, re·ju·ve·nat·ing, re·ju·ve·nates 1. To restore to youthful vigor or appearance; make young again. 2. with a series of Yoga stretches chosen especially for classroom teachers! These poses will center you and boost your energy before students arrive, after lunch, or at the end of a busy day. Before you begin each pose, close your eyes and focus on your breathing. Let your stomach expand as you inhale in·hale v. 1. To breathe in; inspire. 2. To draw something such as smoke or a medicinal mist into the lungs by breathing; inspire. , and relax as you exhale exhale /ex·hale/ (eks´hal) to breathe out. ex·hale v. 1. To breathe out. 2. To emit a gas, vapor, or odor. . Standing Leg Stretch * Stretches thighs; expands chest; develops concentration. Keeping knees together, bend right knee and clasp CLASP - Computer Language for AeronauticS and Programming ankle. Roll both shoulders back and down. Breathe evenly and draw right heel toward hamstring. If needed, loop a strap around ankle to assist stretch. Repeat stretch with left leg. [ILLUSTRATION OMITTED] Lateral Stretch * Tones/stretches arms; opens rib cage rib cage n. The enclosing structure formed by the ribs and the bones to which they are attached. . Sit on edge of chair. Put left hand on chair and relax shoulder. Inhale, raising right arm overhead. Exhale, reaching to your left. Keep pelvis firm on chair while pressing through crown of head. Turn head to gaze past underarm un·der·arm adj. Located, placed, or used under the arm. n. The armpit. . Take 2-3 breaths. Repeat stretch on left side of body. [ILLUSTRATION OMITTED] [ILLUSTRATION OMITTED] Standing Back Arch * Aligns spine; tones abdomen; expands chest; corrects posture. Place feet hip-width apart. Roll shoulders back, placing hands on either side of sacrum sacrum: see spinal column. . Move pelvis forward, gaze up, and inhale. Take 2-3 breaths. If neck feels strained, tuck chin to chest. [ILLUSTRATION OMITTED] Standing Stretch * Stretches arms, legs, back, abdomen; increases circulation. Place feet 3' apart. Interlace To illuminate a screen by displaying all odd lines in the frame first and then all even lines. Interlacing uses half frames per second (fields per second) rather than full frames per second. hands behind back (or hold a strap between your hands), straighten arms, inhale. Exhale, bend from pelvis, and lengthen through torso. Stretch crown of head and tailbone tail·bone n. See coccyx. in opposite directions. Take 3-5 breaths. [ILLUSTRATION OMITTED] Twist * Aligns spine; maintains spine suppleness; removes stiffness in neck, shoulders; stimulates digestion. Place buttocks buttocks /but·tocks/ (but´oks) the two fleshy prominences formed by the gluteal muscles on the lower part of the back. on left side of chair. Grow tall with next inhalation while pressing through crown of head. Exhale, and twist to left, beginning at base of spine. Keep pelvis firmly parallel to the edge of the chair. Take 2-5 breaths. Alternate side to side twice. [ILLUSTRATION OMITTED] Downward-Facing Dog * Tones arms, shoulders, back, abdominals, legs; expands chest; aligns spinal column spinal column, bony column forming the main structural support of the skeleton of humans and other vertebrates, also known as the vertebral column or backbone. It consists of segments known as vertebrae linked by intervertebral disks and held together by ligaments. ; increases circulation. Place chair against wall with hands shoulder-width apart. Bend from pelvis. Extend through straight arms, walk feet back, and inhale. Exhale, straighten legs. Lengthen spine fully, pressing tailbone and crown of head in opposite directions. Take 5 deep breaths. [ILLUSTRATION OMITTED] Upward-Facing Dog * Tones wrists, arms, shoulders, upper back, abdominals, buttocks, legs; expands chest. From Downward-Facing Dog, take hips forward pressing into hands. Roll over toes and inhale. Exhale, roll shoulders back and down, pressing heart forward. Fully extend through body from the tips of toes to crown of head, creating an arch. Take 2-3 breaths. [ILLUSTRATION OMITTED] Observe the effects of each stretch as you go along. Remember never to push yourself! Seated Torso Stretch * Lengthens torso; tones abdominals; energizes shoulders, arms. Sit on edge of chair. Press through crown of head. Interlace hands. Inhale deeply and lengthen arms overhead, straightening them while pressing palms up. Relax shoulders. Take 2-3 breaths. Exhale, slowly lower arms. If elbows bend, hold a strap. [ILLUSTRATION OMITTED] [ILLUSTRATION OMITTED] Dog Stretch * Counteracts rounding of the shoulders. Inhale, then tilt tailbone up, beginning at the base of spine. Arch back and roll shoulders back and down, articulating each vertebra vertebra /ver·te·bra/ (ver´te-brah) pl. ver´tebrae [L.] any of the 33 bones of the vertebral (spinal) column, comprising 7 cervical, 12 thoracic, 5 lumbar, 5 sacral, and 4 coccygeal vertebrae . separately. Finally, lift chin slightly. [ILLUSTRATION OMITTED] Cat Stretch * Releases tension in the lower back. Exhale, then tilt tailbone under, beginning at the base of spine. Round lower back, then upper back. Finally, lower chin toward chest. [ILLUSTRATION OMITTED] Combination * Creates suppleness in the spine. Do this seated dog/cat combination slowly 4-6 times. Important: To reduce risk of injury, never force or strain. Consult your physician before beginning any new exercise program. For more in-depth Yoga instruction, visit www.scholastic.com/instructor Barbara Sroka (barbara@yogaatthecenter.com) is a certified Integrative Yoga Therapist. Look for her easy Yoga poses for kids in an upcoming issue! |
|
||||||||||||||||||
Printer friendly
Cite/link
Email
Feedback
Reader Opinion