﻿Hello, my name is Stevie and I'm your teacher. Today we're going to do some yoga. I hope that you're fit and well, and you're wearing comfortable clothes. When you're ready, let's go. For this lesson you will need comfortable clothes, a clear floor space. Let's get ready. Find a quiet, clear space to work away from distractions. Ensure the area is safe and that your child is feeling fit and well to take part in the lesson. Check you are wearing the right clothes for sport and physical activity. Use a familiar reference to prepare the learner that the activity is going to start. This could be a symbol, sound or song. Press pause while you get things ready. It's time to look, listen, learn. Let's warm up our bodies. Let's shake first, we know this one, shake the hands, shake from the elbows, shake from the shoulders, and then we're going to shake our legs. So we bring one foot up and we shake it, shake the knee from the hip, and then we take it round to the side. It might be a bit wobbly, take your hands out to the back to the side and to the front. Come down, let's go to the other side. The foot first and hands out to help you and then the knee and then from the hip and then we'll take it out to the side, to the back to the side again, to the front, oh, well done. Okay, now we're going to do that twisting that we've done before. Remember you can take your head all the way around or you can keep your head to the front. Okay, so it makes you feel a bit dizzy taking your head round. warming up the top parts of your body, your arms, and your chest, and your waist. Now we're going to do a new movement. So come to one side, make sure you've got plenty of room and you're going to keep one foot down and step forward with the other, with the other foot, and then come back. See if you can move forwards and backwards and forwards and backwards, napping the hands up, down and up, down and up, down and up, down and up, down and up, well done. Okay, so keep this leg still this time and step forwards and backwards with the other leg. So forwards and backwards, forwards and backwards, forwards and backwards. Now with the arms up, down, up, down, up, down, up, down, up, down, up, down, up, well down Make sure your whole body, make your knees nice and soft as you come up, down. Ooh, how does your body feel? You feel a bit warmer? That's great. Pause and have a go yourself. So we're going to do a yoga sequence, sitting down. Make sure that you're nice and comfortable on the floor. Your legs are stretched out in front of you. Going to start with a forward bend. So we breathe in and as you breathe out we make that oou sound. Oou breath in and stretch, breathe out oou. Once more, breathe in stretch and breathe out oou. Breathe in as you stretch up and bring the hands down. Take one hand to the side, lift the other one up and then go over in a bend to the side. Come back up and over, breathe in and breathe out, breathe in and breathe out, brilliant. Let's go to the other side. So one hand on the floor, the other hand up, breathe in and breathe out, breathe in and breathe out, breathe in and breathe out, oh, fantastic. Hands down, bring your knees in and give yourself a squeeze. Just breathe here for a minute. In and out through the nose. Then, sits in a cross legged position, if you can, if that feels comfortable. If it doesn't just take the feet out again. So sit like this if you can, and we're going to do a twist. So we breathe in and breathe out. So we come around, one hand on the knee other hand behind, take the head round if that feels comfortable, breathe in and breathe out. So the other side, breathe in nice and tall, breathe out as you come round, hand on the knee, hand behind, head comes round, breathe in as you breathe out, you come back to the front. Let's do that again. Breathe in nice and tall, breathe out twist round, take the head round, breathe in and breathe out. Breathe in nice and tall, breathe out twist, take the head round, breathe in and breathe out as you come back to the front. Well done. Then bring the knees up again. Give yourself a squeeze, breathing in and out through the nose and then shuffle yourself forward a little bit, and this is really good to ease out your back in case you got a little bit stiff in your back. So the hands come beneath the knees like we've done before, and then you rock backwards and forwards. Make sure you've got plenty of room behind you. Last time. Squeeze and then come to sit. How does your body feel now? Just tune into your body, then pause and have a go yourself. So this time we're going to do a sequence lying down. So find a comfortable spot where you can lie down, and you've got plenty of room to stretch out your feet and lie all the way down. to take my hair out because the boom stopped me from lying down. So you might have to do something with your hair as well if you've got long hair like me. So first of all, we're going to bring the knees up and give them a squeeze and then rock from side to side. Feel that massaging your back. Then let go of your knees and take your hands out to the side. See if you can bring your knees over to the side, this is a twist lying down. And then come back up to the centre. So you can take your knees the other way, all the way over to the other side. Well, you can keep your head in the middle if you want to. I've got my head like this so that I can see you. Bring the knees back up, and let's try that again. So knees to the side, and if you want to, you take your head the opposite way. Head comes back to the centre and then the knees come back to the centre. Let's go over to the other side. Knees come down and the head comes the other way. And bring yourself back up and squeeze again. Have a little rock from side to side, now I'm going to stretch our legs out and stretch our arms out behind us, seeing plenty of space, stretch, make yourself as long as possible and then squeeze, and stretch and squeeze and stretch, and Squeeze. Last time, stretch and squeeze, good. Now put your feet down on the floor, so your knees are bent and your feet are flat on the floor and they're not very wide and they're not out here like this, they're quite close together. And then your hands come down onto the floor as well. With the Palm of the hand, this bit onto the floor, you're going to use your hands and your feet to help you push your bottom up. So keep your head in the centre. So you're looking up towards the ceiling and then push through the feet, push through the hands and lift the bottom up and then bring it back down. Turn the head to the centre, push through the hands and the feet, lift the bottom up maybe a little bit further this time. And then bottom comes down. We'll do that once more and see if you can go a little bit higher. So press through the hands, press through the feet, lift the bottom up, heads in the centre, look up at the ceiling, can get a little bit higher and then bring the back down first and then the bottom, and then bring the knees in, give yourself a squeeze and take your hands underneath. And we're going to rock like we've done before. Are you ready? Rocking forwards and backwards, and forwards and backwards, last time coming up, squeeze in yourself, have a nice cuddler. And then just come to sit. Feel your body, how does it feel now? Do you feel like you're nice and warm and relaxed and your body been doing lots of stretches. Oh, well done pause and have a go yourself. So the end of a yoga lesson we often relax, and you can do this by sitting either on floor, like I am or in a chair where you can lie down. You can lie down on your back on your tummy and even on your side. Whatever feels comfortable for you. So find a position now that's nice and comfortable and get yourself settled. You might even want to wrap yourself in a blanket. And then we're going to just sigh. Breathe in and sigh. we're going to relax your body because your body's worked really hard today. So first of all, let's think about your toes. Are your toes nice and relaxed? Relax your toes, relax your feet and your ankles. You might want to breathe in and sigh again if that helps. Then your legs, relax your legs. Make sure that both of your legs are nice and relaxed and heavy. What about your bottom and your hips? Do they feel relaxed? Make sure that they're nice and relaxed. And your tummy? Relax your tummy and then your chest. What about the back of your body? Does your back feel nice and relaxed? Let it relax now. Fingers and your hands, let them relax, and your wrists and your whole arm. Make sure both arms are nice and relaxed. And of course your shoulders, make sure they're relaxed too. Now it's about your neck. Is your neck nice and relaxed? And your face is that relaxed? If it isn't relaxed, you could make some movements to help it. So you could move your jaw around. You could wiggle your nose. You could open your mouth really wide, or you could close it really tight and then let all of that go and let your face completely soften. Breathing in and sigh. If you want to sigh a few more times, please do. Make sure that every part of your body is nice and relaxed. If you want to stay in your relaxation position, you can do. You can pause the video and just stay nice and relaxed. When you're ready to come out of relaxation and get on with your day, it's nice to wake yourself up gently. So you can wriggle your fingers and wiggle your toes. You can rotate your wrists and your ankles. He might want to have a nice stretch. And then you could curl yourself up again. You can curl yourself up if you're sitting like this, or curl yourself up if you're lying down and then very slowly and gently, you bring yourself back up to sitting. Take it nice and slowly. You decide how you're going to do it. So pause now. Step principle, all of our activities can be adapted using the step principle space, task, equipment, people. For example, balloon with beads in to support visually impaired learners, bigger brighter resources, adapt the space and activities to suit wheelchair users. For example, most of the activities can be done sitting down. Make it easier. Take breaks to shake the arms and legs before moving on. Personalise the warmup movements to best meet the needs of your child. Fewer exercises or shorter duration. Make it harder. Look at our masterclass and explore top tips from elite athletes. Encourage slowing down and speeding up the movements. Repeat the sequences. More ideas. Ask your parent or carer to help you search for and watch a range of fitness classes. Which one do you like best? Make up your own sequences. Great work today. You worked really hard and I hope you enjoy that well-deserved relaxation. Look forward to seeing you again. Bye.

In this lesson we learn two new sequences.

Physical Development

AL Physical Development

Specialist

Applying Learning

Lesson overview: Movement and balance (Part 3)

Video

Transcript

3 lessons in Movement & Balance: