Quarter 1 - Module 2: Yoga As A Recreational Activity

Quarter 1 – Module 2:
Yoga as a Recreational Activity
A. What Yoga is
Yoga is an activity that originated in India. It is derived from the word Yuj, which means "to add," "to join," or "to
attach." It is an ancient form of exercise that builds the strength and flexibility of a person. It is also considered as a
therapy that boosts physical and mental well-being. The main components of yoga are posture and breathing.
Yoga helps in controlling an individual's mind, body, and soul. It brings together physical and mental disciplines
to achieve a peaceful body and mind, helps manage stress and anxiety, and keeps you relaxed. It also helps in increasing
flexibility, muscle strength, and body tone. It improves respiration, energy, and vitality. Practicing yoga might seem like
just stretching, but it can do much more for your body from the way you feel, look, and move. Regular practice of yoga
can help lose weight, relieve stress, improve immunity, and maintain a healthier lifestyle.
B. Precautionary Measures
1. Have a beginner's mindset

Yoga may look comparatively simple, but it's not. Start with a series of yoga classes for beginners, which will
introduce you to the basics in a systematic way.
2. Listen to your body
Listening to your body and honoring its signals is key to safe practice. If you feel something like strain, you're
pushing too hard. If your body feels like it needs a break, then relax and position yourself in a child's pose.
3. Do your pose, do not copy your neighbor
For most of us, the mind tends to overrule the body. There are appropriate poses for others that we cannot
execute. So do not copy something beyond your capability, not until you're ready for it. Therefore, honor what your
body could execute.
4. Look for your good edge
Look for the sweet spot in every pose. That is where you are challenging the body and yourself but still staying
completely within your comfort zone. Appreciate your achievement.
5. Choose the right teacher and approach
Yoga teachers vary in approach, style, experience, and training. If you're young and fit, you will be able to handle
a wide range of yoga styles and classes. Let your teacher know before the class, and don't be shy to ask if the lessons are
suitable for you. If the teacher isn't able to offer specific feedback related to your condition, that's a good indication that
the teacher might not be good for you.
C. Food Requirements
What to Eat Before Yoga Session

For those who are looking to practice yoga in the morning, it is better to eat bananas and other fruits like
berries, at least 45 minutes before your session. Start your day with protein-rich foods like yogurt and dried fruits,
oatmeal, fruit smoothies, eggs, homemade protein bars, and protein shakes to kick-start your morning filled with
energy.
What to Eat After Yoga Session
You should drink water 30 minutes after you have meditated. The idea is to regain the electrolytes that you may
have lost during yoga, which can cause cramps in the body. Eat a super nutritious meal after your yoga session. Indulge
in a bowlful of fresh seasonal fruits or vegetable salads. You can also have hard-boiled eggs, a light sandwich, yogurt
with nuts and seed, and cereals.
What You Shouldn't Eat Before and After Yoga
Don't eat a large meal before a yoga class or avoid dishes that are rich in oil, spices, and fried items. Fatty food
slows down digestion. You shouldn't have foods that are rich in fat content that substantially slows down your digestion.
Whether you are practicing yoga in the morning or evening, ensure that you are well-hydrated, even if it means drinking
water, coconut water, or lemon water. Your ability to move and maintain focus is compromised with even mild
dehydration.
D. Introduction to Yoga
The body in yoga is the vehicle for the development of wisdom and spiritual awakening. As such, the body is
treated to be sacred. The mastery of our body is considered the foundation of spiritual progress. In yoga, we learn to
discipline the body by developing awareness and attentiveness, tuning in to our body's subtle energy flows and the life-
giving rhythm of our breathing.
The idea is that by becoming more deeply and subtly connected to our physical experience, we can become one
or united with ourselves, more grounded, and less swayed by anxieties or neurotic cravings for things that will not truly
satisfy us. This can be a very positive influence on our approach to life, offering an antidote to the usual noisy, frantic
pace that characterizes our modern world.
Here are other benefits of yoga:
• Attainment of perfect balance and harmony
• Self-healing.
• Removal of negative blocks from the mind and toxins from the body
• Augmentation of personal power
• Greater awareness
• Focus and concentration, especially important for children
• Decreased stress and tension in the physical body by activating the parasympathetic nervous system
• Better relationships
The variations of physical activities, breathing techniques, and relaxation in yoga connect the body and the mind
The Beginner Yoga Stages
Stage One - Learn the Yoga Basics: The beginner student fundamentally needs to be equipped with yoga principles, such
as how to do the most basic yoga poses that are a part of almost all classes, including sitting cross-legged (sukhasana),
sitting with legs straight (dandasana), sitting on your heels (virasana) and doing a flow called sun salutations (nurya
namaskar).
Stage Two - Learn the Yoga Fundamentals, Core Stability: You must know how to properly activate your core (bandhas)
and how to integrate your breathing (pranayama).
Stage Three - Learn the Yoga Fundamentals, Strength, and Stretch: Understand how to strengthen your core and
maintain core stability while stretching and doing yoga.
Stage Four - Learn the Yoga Fundamentals, Take the Next Step: Challenge yourself with more demanding poses and
sequences.
ACTIVITY 1:
Directions: From a scale of 1-10 (1 being the most challenging and 10 being the easiest), rank the following yoga
positions from the easiest to the most challenging ones to perform. Write the answers in your activity notebook.
ACTIVITY 2:
Directions: Below is an exit ticket. After engaging in yoga exercises, complete the table below.
Assessment
Directions: Read the following questions and write the letter that best represents your answer in your activity notebook.
1. What ancient form of exercise builds the strength and flexibility of a person?
A. Yoga B. Tai Chi C. Taekwondo D. Karate
2. What country pioneered Yoga?
A. Philippines B. India C. Venezuela D. Brazil
3. Which of the following is true about Yoga?
A. Yoga was introduced by Brazil.
B. Yoga is intended for athletes only.
C. Yoga is an alternative sport for gymnastics.
D. It is considered a form of alternative medicine that boosts physical and mental well-being.
4. Which of the following statements is not correct about Yoga?
A. Promotes self- healing
B. Enhances personal power
C. Yoga is a difficult exercise
D. Yoga is for living with greater awareness.
5. What type of yoga is used to develop flexibility and balance?
A. Hatha B. Vinyasa C. Iyengar D. Bikram
6. What type of yoga is used to establish strength, flexibility, and balance?
A. Hatha B. Vinyasa C. Iyengar D. Bikram
7. What is the other name for Child’s Pose?
A. Balasama B. Vrksasana C. Kapotasana D. Adho Svanasana
8. What yoga position requires the body to look like an inverted "V" and held on for 3 full breaths?
9. What yoga position requires the body to sit with your heels, chest lowered and moved forward closer to the knees,
forehead to rest on the flat surface, with arms extended forward, and the pose held to breathe?
10. What yoga position is also known as Tree pose?
Directions: Determine the proper sequence of the procedures to arrive at a certain yoga position.
1. Warrior I. Right knee is bent at 90-degree angle II. Left leg is bent to a 45-degree angle III. Arms are extended to the
sides with palms facing down IV. And held for 1 minute
A. I-II-III-IV B. IV-III-II-I C. I-III-II-IV D. IV-II-I-III
2. Cobra I. From a supine lying position, press the shoulders down and II. Slowly raise the upper body III. Stretch and feel
the tension from the lower back to the neck IV. Keep the position for 15-30 seconds.
A. I-II-III-IV B. IV-III-II-I C. I-III-II-IV D. IV-II-I-III
3. Pigeon Pose I. From a push-up position, the left leg is brought down while the right knee is bent on the floor II. Chest
is brought closer to the floor as the arms are extended in front III. Hold for 30 seconds or longer.
A. I-II-III B. III-I-II C. II-I-III D. I-III-II
4. Child's Pose I. Sit on your heels, lower your chest, and bend forward with chest closer to the knees. II. Hold the pose,
and breathe. III. Let your forehead rest on the flat surface, with arms extended forward.
A. I-III-II B. I-III-II C. III-II-I D. I-II-III
5. Triangle's Pose I. Arms are extended to the sides, bend over the right leg II. Hold the position for 5 breaths. III. Let the
right hand touch the floor while the left hand is extended towards the ceiling.
A. I-III-II B. I-III-II C. III-II-I D. I-II-III
THALIA D. DE LOS REYES

MAPEH TEACHER

Quarter 1 - Module 2: Yoga As A Recreational Activity

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Quarter 1 – Module 2:

Yoga as a Recreational Activity

1. Have a beginner's mindset

What to Eat Before Yoga Session

THALIA D. DE LOS REYES

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