Republic of the Philippines

Lanna National High School

BACHELOR OF PHYSICAL EDUCATION

DETAILED LESSON PLAN IN

PHYSICAL EDUCATION AND HEALTH

Date:
Grade: 10
Learning Area: MAPEH

Content Standard: The learner demonstrates understanding of lifestyle and weight

management to promote social fitness

Performance Standard: The learner maintains an active lifestyle to influence the

physical activity participation of the community and society practices healthy eating
habits that support an active lifestyle

Learning Competencies: The Learners…

 Assesses physical activities, exercise and eating habits (PE10PF-lla-h-39)
 Engages in moderate to vigorous physical activities for at least 60 minutes a
day in and out of school (PE10PF-llc-h-45)

I. OBJECTIVES:
At the end of the discussion, the students should be able to:
a. Discuss Yoga Exercise;
b. Value the importance of yoga exercise in our life; and
c. Perform the different basic yoga poses properly to avoid muscle injuries.

II. SUBJECT MATTER:

a. Topic: Yoga Exercise
b. References: Physical Education and Health 10 Learner Material
c. Materials: PowerPoint Presentation and Books

III. PROCEDURES
TEACHER’S ACTIVITY STUDENTS’ ACTIVITY
a. PREPARATORY ACTIVITIES:
 Greetings
 Prayer
Good morning, Class! Good morning, Ma’am

Let us all rise and may I request

Ms. Jessy to lead us a short prayer.
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 Checking of Attendance

Mr. James please check the

attendance of your classmates. Yes Ma’am

 Review
Before we proceed to our next
lesson. Let’s have a recap about
our previous topic.

Who can give me what is our

previous topic? Ma’am

Ok Mr. Russel Our previous topic is all about

Stretching and Flexibility Ma’am

Okay, verygood.

What are the Stretching and

Flexibility Exercise that we’ve
performed last meeting? Ms.
Trisha Neck stretches, Arm Circle, Side
stretches, Body rotation and Chest
Stretch Ma’am.

Very Good!

 Motivation

Before we start our formal discussion, I

will play a music and all you have to
do is to close your eyes and do the
breathing exercise. Did you get it? Yes, Ma’am

(inhale, exhale)

Very good, class!

b. DEVELOPMENTAL ACTIVITIES:
 Presentation

Based from the activity, what We feel relax ma’am

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did you feel?

Okay you feel relaxation, Now Yoga Exercise, Ma’am

What exercise do you experience relaxation?

That’s correct, and that is our

next lesson for today it’s all
about Yoga Exercise.

 Discussion

First, let’s define what is Yoga?

Mr. Jerem, can you give me your Yoga is an exercise that improves
insight about Yoga? your posture and balance Ma’am.

Thank you, Mr. Jerem.

Any other hand? Okay, Mr. Jolo. Yoga is relaxing, It it has slow
dynamic and static movements
Ma’am.

Very Good, Mr. Jolo

The term yoga comes from a

Sanskrit word which means
yoke or union. It is a type of
exercise in which you move
your body into various positions
in order to become more fit or
flexible to improve your
breathing and to relax your
mind.

Yes, Ma’am
Did you get it class?

Now what do you think will

It can lead us to injuries Ma’am
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happen if we practice yoga

incorrectly .
Sprain Ma’am
Very good, what kind of injury?
Can you give me one, Ms.
Denna?

Vergood, Ms. Denna

Strain Ma’am
What else? Yes Ms. Tamang

Definitely, Sprain and Strain are

some of the injuries might you
experience if you practice yoga
incorrectly, that is why today we
will learn how to execute the
different yoga exercise properly.

Yes Ma’am
Did you get it , class?

Now let us proceed to the

Different Yoga postures and we
have eight, First is the
Downward Facing Dog Position
 Stand with your feet hip
Mr. Leigh kindly read the three distance apart on a yoga mat
bullet with your arms at your side
 Keep you back straight,
hinge forward at the waist
and plant your palms flat on
the floor, fingers pointing
forward and spread apart. If
necessary, bend your knees.
 Press your chest toward
your knees, keep your eyes
focused on your toes and
press your heels toward the
floor.

Thankyou Mr. Leigh

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Okay class let’s do it together (the students will execute)

Second is the Mountain Pose

Ms. Danica kindly read it.  Stand on the yoga mat with
your feet together.
 Gently rock back and forth
on the balls of your feet and
your heels to spread your
weight evenly across the
base of your feet.
 Bend your knees slightly
and then straighten them
again to help loosen your
joints.
 Curl your pelvic bone up
slightly so that your tailbone
continues the straight line of
your spine.
 Extend your spine upward
by lifting the chest away
from the stomach. Lengthen
the back of your neck and
press down into the floor
with your feet and rest in
this neutral position.
 Raise your arms to the
ceiling and gaze forward
Thankyou Ms. Danica
Okay class, let’s do it together
(the students will execute)

For the third posture, we have

Warrior Pose I.

Ms. LJ kindly read the third

posture?
 Step your left foot toward
the back of your mat to
come into warrior pose
 Bring the left heel to the heel
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and turn the left toes out to

about a 45- degrees angle.
Begin to bend the right knee
over the right angle
 Inhale while bringing your
arms up over your head.
The arm position can vary
according to the mobility in
your shoulders.
 The classic position is with
the palms touching
overhead. However, you
may choose to keep the
palms separated at
shoulder's distance apart or
even bend at the elbows and
open your arms like a cactus

Thankyou, Ms. LJ
Okay class, let’s do it together
(the students will execute)

Next posture is the Warrior Pose

II, Mr. Lance please read it.  Step or lightly jump with
your feet 3- 1/2 to 4 feet
apart. Turn your left foot out
by 90 degrees, the heel
should be opposite your
right arch. Raise your arm
out to the sides, parallel to
the floor, shoulders down
palms facing the ground.
 Exhale and bend your left
knee over the left ankle, so
that the shin is
perpendicular to the floor
 Stretch the arms with the
shoulders blades parallel to
the floor. Keep the sides of
the torso and the shoulders
directly over the pelvis.
Press the tailbone slightly
toward the pubis. Turn the
head to the left and look
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over your fingers

 Maintain the position for 30
seconds to 1 minute. Inhale
as you come up. Repeat
Thankyou Mr. Lance using the right foot
Let,s do it again together class.

(the students will execute)

Are you still okay?

Yes, Ma’am
Okay good, now let’s proceed to the
fifth posture which is the Extended
side angle. Mr. AJ kindly read it.
 From the downward facing
dog position, bring your
right foot to the front of
your mat, placing it on the
inside side of your right
hand.

 Anchor your left heel down

to the floor. Angle your heel
toward the center of your
mat

 Bend your right knee so that

your calf and thigh form a
right angle with your thigh
parallel to the floor

 Bring your gaze up towards

your right hand. To keep the
body in balance, repeat with
your left foot.
Thankyou, Mr. AJ
Let’s do it together
(the students will execute)

Next is the Triangle Pose, Ms.

Hannah kindly read it.
 Stand 3 - 1/2 to 4 feet apart.
Hips are facing to the front.
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Stretch your body upward,

then bending downward
from the waist to the front of
your hips.

 Turn your right leg,

including your thigh, knee
and foot out by 90 degrees
and left foot by 15 degrees

 Raise your arms to shoulder

level with your palms facing
down towards the floor

 Place your right hand on

your right shin, as far down
as you can reach
comfortably

 Raise your left arm towards

the ceiling, with your palm
facing forward Gaze at your
outstretched hand

 As you inhale, come up,

bring your arms down to
your sides and straighten
your feet. Repeat on the
other side.
Thankyou Ms. Hannah
Okay class, everybody count
and let’s do it together
(the students will execute)
Next posture is Cat-Cow Stretch,
Mr. Jayson kindly read it.  Begin with your hands and
knees on the floor, palms
facing downward, with
shoulders directly over the
wrists, and hips directly
over the knees.

 Curl your toes under to

stretch your foot arches.
Inhale and slowly arch your
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back (Cow), lifting the chest

up and away from the
abdomen and extending
your tailbone toward the
ceiling.

 Release your feet to neutral

so the tops are resting on the
floor On the exhale, round
the lower back (Cat), gently
contracting the abdomen.
Repeat six times and
increase your range of
Thankyou, Mr. Jason motion with each repetition.
Let,s do it again together class.

(the students will execute)

For the last posture we have

Staff Pose, Ms. Kate kindly read
it.
 Sit with your legs straight
out in front of you on the
floor. The feet are hips-
width apart

 Activate the leg muscles by

pressing out through the
ball of the foot with the
inner and outer heel. Drop
the shoulder blades down
the back.

 Inhale and lengthen the

spine all the way up the
crown of the head.

 Tuck your chin in slightly.

Stretch the abdominal
muscles away from the lift
of the chest. Bring the gaze
directly in front of you and
breath normally.
Thankyou, Ms. Kate.
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For the last time let’s do it

together.

(the students will execute)

Do you have any question class?

Okay if you don’t have question,

I’ll be the one who ask you None sir
question.

What is Yoga Exercise?

Yoga is a type of
exercise in which you
move your body into
various positions in
order to become more
fit or flexible to
improve your
breathing and to relax
How many Yoga posture we your mind.
discussed?

Eight Ma’am.
Give me one.

Cat- Cow Stretch

c. GENERALIZATION:

In general class there are many

recreational activities that we can
engage in. Yoga is one, you can do
yoga exercise even at your home. And
it’s more fun if you perform it with
your family and friends to promote
bonding and create memories

d. APPLICATION/EVALUATION: Yes, Ma’am

Direction: Identify the following. Do it

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in ¼ sheet of paper.

1. It is a type of exercise in
which you move your body
into various positions in
order to become more fit or
flexible to improve your
breathing and to relax your
mind.

2. What kind of injuries we are

possible to experience if we
practice the yoga incorrectly?

3. Give the 8 Yoga postures.

e. ASSIGNMENT:
For your assignment. Read about the
Hip- Hop and Street Dance
.

Did you understand, class?

Let’s call it a day, class. Goodbye! Yes ma’am.

Goodbye, Ma’am

Prepared by:
ARABELLA MAE R. MANALO
Student Teacher
Checked by:
 Republic of the Philippines
Lanna National High School

BACHELOR OF PHYSICAL EDUCATION

CHARIBEL S. BUTACAN
Subject Teacher