SUBJECT/UNIT OF WORK- PE - Yoga LESSON 1 LEARNING OBJECTIVES

Year 3/4 Links

Term Autumn 1

Teacher CC/JW GC, KJ

To begin to understand some concepts of yoga

LEARNING OUTCOMES

Warm up To relax and prepare body for yoga postures. Main lesson To help develop strong skeletal and muscular alignment, and enhance body carriage.

Strengthens the legs and develops balance and poise. Aids the ability to focus well

WARM_UP Corpse pose Lie face up on the floor, with eyes closed arms by your side palms facing up toes falling outwards. Feel your tummy rise and fall as you breathe in and out. Hide and seek with breath Place hands on tummy below belly button and take three deep breaths. Feel the movement of the breath. Place hand higher, cupping the ribcage so middle fingers touch in the centre. Take three breaths feeling fingers touch then part. Now place hands across your collarbones. Can you feel your chest lifting? Leg raises also known as Hedgehog. Lie on your back and curl up clasping knees to chest and tucking in your head. Hold for five breaths then lower head and legs. Leg raises 2 Clasp left leg into stomach stretching right leg out straight. Squeeze left thigh into tummy for five breaths. Change legs. Repeat three times on each side. Butterfly Lie on your back and drop your knees apart, with the soles of your feet touching. Stretch arms over your head. Breathe five breaths in the lying down butterfly pose. Flutter your wings(legs) to loosen your hips. Dormouse Curl up into a Hedgehog as tight as you can eyes shut. Roll over into Dormouse pose- head tucked into knees for five deep breaths. MAIN LESSON

Yoga postures-Making shapes

Triangle into half moon
Stand with feet apart- straight legs and long spine. Stretch arms out to the sides like aeroplane wings and imagine they are 3m wide. Lengthen the back of your neck lifting the crown of your head up to the sky. Turn the toes of your right foot inwards slightly and rotate the left foot out 90. Exhale and stretch out to the side reaching left arm towards the ground. Keep chest area open the hips facing forwards and distribute weight equally between both feet. Hold onto left leg with left hand and then focus on reaching the raised right arm straight upwards as high as you can. Turn head to look up along your arm. Draw back the shoulders and open out the chest area and take five deep breaths. Bring your right arm to rest at your side, keep shoulders back and chest open. Bend left knee and place left fingertips on the floor. Inhaling deeply lift right leg firmly out to the side. Stretch right arm to the sky. Take five deep breaths. Stand up slowly and repeat on the right side. COOL DOWN Get into small groups and sit down in a circle. Hold hands with left hands turned upwards and right hands turned downwards to make a chain linking hands. Close your eyes and breathe very peacefully. Now open your eyes and reach towards the middle of the circle, clasp hands with others in your group. Keep shoulders relaxed. Inhale and reach to the sky, fingers interlocked and palms facing up. Now relax on your back and make a sculpture by interweaving your legs. Imagine that the wind is blowing the sculpture over and flop.

SUBJECT/UNIT OF WORK- PE - Yoga LESSON 2 LEARNING OBJECTIVES To begin to understand some concepts of yoga

Year 3/4

Term Autumn 1

Teacher CC/JW GC, KJ

Warm up To relax and prepare body for yoga postures. To maintain flexibility Main Lesson- To stretch lower back and keep hips free and flexible. WARM_UP Whole body warm up Sit on a mat with legs crossed and back straight. Roll shoulders in big circles up to touch your ears and then as far down from your ears as you can. Repeat three times each way. Screw up your face as tight as you can and say eeeeeeee. Then spread out your face as much as possible, make a big o with your mouth and say ooooooooooo. Head roll- drop your right ear to your right shoulder, then drop your left ear to your left shoulder. Move smoothly and try not to hunch your shoulders. Repeat three times. Draw a semi circle with your head from right ear to right shoulder, chin to chest, and left ear to left shoulder. Repeat three times in each direction. Raise your arms bending them at the elbows and circle your hands around your wrists by flexing, pointing and rotating. Repeat three times in each direction. In the same way, but clasping your ankle to give support, circle your foot around the ankleone way and then the other. Repeat three times in each direction for both feet. Now raising your feet off the floor, spread your toes and fingers open as wide as you can, as if they are yawning! Coordinate the stretch in your feet and hands so you spread out every single finger and toe. Finally kneel and drop your head to the floor with your arms extended for five deep breaths. This last position is known as the Raised Dormouse or Childs pose. MAIN LESSON Yoga postures-Making shapes Half-Butterfly Sit with your spine straight and palms on the floor at your sides. Stretch out your legs in front of you with feet flexed and toes spread wide like a fan. (This pose is called the Seated Staff) Now pick up your right foot and place it along the top of your inner left leg. Draw your right knee right back as far as you can to open up the right hip. Make sure that your chest faces directly over your straight left leg. As you inhale deep into your lungs, reach your arms up over your head, pulling up through the sides of the waist and your lower back. The side of your folded right leg and the back of your left leg should remain pressed to the floor and you should be sitting on both seat bones equally not favouring one or the other. As you exhale, reach forward to catch your toes with the fingers of both hands. Do not hunch your shoulders focus on relaxing them down and away from your ears. Facing your left foot and keeping hips square and left leg straight take five deep breaths. Slowly move out of the pose and repeat on the other side. Recap triangle into half moon position.

Links LEARNING OUTCOMES Postures stretch lower back and also massages the tummy, stimulating digestion, and giving energy.

COOL DOWN Get into small groups and sit down in a circle. Hold hands with left hands turned upwards and right hands turned downwards to make a chain linking hands. Close your eyes and breathe very peacefully. Now open your eyes and reach towards the middle of the circle, clasp hands with others in your group. Keep shoulders relaxed. Inhale and reach to the sky, fingers interlocked and palms facing up. Now relax on your back and make a sculpture by interweaving your legs. Imagine that the wind is blowing the sculpture over and flop.

SUBJECT/UNIT OF WORK- PE - Yoga LESSON 3 LEARNING OBJECTIVES

Year 3/4 Links

Term Autumn 1

Teacher CC/JW GC, KJ

To begin to understand some concepts of yoga

LEARNING OUTCOMES

Balancing postures develop poise and concentration

Warm up To relax and prepare body for yoga postures. Main Lesson- To develop a strong back. Tones and stimulates the abdomen.

WARM_UP Wake up to Nature

Mountain pose 1. Stand with legs apart and face forwards making sure that your spine is straight and the crown of your head is lifted towards the sky. Place your hands at the centre of your chest in the prayer position (namaste). Keeping tall and straight like a mountain, take five deep breaths to focus. 2. Now inhale and reach your arms overhead like the branches of a tree, stretching palms and fingers. Keep your feet firmly planted in the same place like the roots of a tree.3. Now transform into the Tree pose. Lift your right foot with your right hand and, bending the knee to the side, place your foot high on your inner thigh. Stand rooted into the left foot and stretch your arms up like an arrow. Look ahead and breathe for eight breaths. Repeat on the other side. 4. Return to the Mountain pose, and cup your hands into the Lotus-flower 9heel of hands touching, fingers spread and touching) Open the petals (your fingers) and look into the cup of your hands. Take a few deep breaths. Now explore different ways of balancing on one leg, moving your arms, legs, torso and head in various directions, reaching, stretching, clasping and letting go. Once you have settled into a balancing pose, hold your gaze on one still point. This helps you to balance and to focus your mind and body.

MAIN LESSON
Yoga postures making shapes Puppet/Ragdoll position 1. Stand facing the front with feet hip width apart. Imagine you are a puppet. Most of the strings are slack so relax your shoulders, but feel the one from the top of your head pulling you towards the sky. 2. Inhale and reach up as high as you can, rising on to your toes. Try to really feel this two way stretch. 3. Flop into a forward bend, folding your body at the hips, you can either still be a puppet or you can turn into a ragdoll. Swing from side to side and as you exhale make a humming noise. Think of a willow tree with a breeze moving through its leaves. The Warrior (bravery) 1. Stand tall in the Mountain pose with hands by your side. 2. Take a deep breath and jump your feet apart. Stretch your arms out to the sides and lift your head up to become a five-pointed star. 3. Stretch your inner legs as if you are pulling your thighs up onto the bones. Raise your arms. Turn your left foot in, rotate both your right foot and hip through 90, opening out the chest area and broadening the collarbones. 4. As you exhale, bend your right leg into an angle of 90 at the knee. Hold the posture as still as you can and breathe for five breaths. This is called Warrior A: rock steady and focused you are powerful. 5. Inhale, straighten both legs and swivel to face forwards again, slowly lowering your arms. When ready repeat the posture this time bending the left leg. 6. To finish inhale, straighten both legs and swivel to face forwards. Then as you exhale, jump your legs together. Return to Mountain.

COOL DOWN

Recap halfbutterfly and triangle into half moon postures.

Form a class circle. Hold hands with left hands turned upwards and right hands turned downwards to make a chain linking hands. Close your eyes and breathe very peacefully. Open eyes. Teacher breaks chain in one place. One person becomes the leader of the chain and walks slowly round the area ( or back to classroom)

SUBJECT/UNIT OF WORK- PE - Yoga LESSON 4 LEARNING OBJECTIVES

Year 3/4 Links

Term Autumn 1

Teacher CC/JW GC, KJ

To stretch and arch the back to encourage flexibility.

LEARNING OUTCOMES

Whole body is stretched the back becoming strong and flexible

WARM_UP Wake up to the Sun 1. Stand in Mountain but with feet together and hands at sides. On inhale reach up to the sky in a wide circle, looking up, with your arms like an arrow. 2. Exhale folding your body into a forward bend dropping your head down to your knees and touching the floor with your hands. 3. Inhale, look up and stretch out the tummy wall, lifting your chest forwards but keeping your fingers on the floor. Keep your arms and legs as straight as you can and continue looking forwards. 4. Exhale, spring your legs back and your lower body down to hover just above the floor, elbows bending into the sides of your ribcage, supporting your weight on your hands, the balls of your feet and the toes. 5. Lower your body to the floor with elbows bent, and rest your chin on the floor. (If you find it difficult to hold your weight in step 4 just lie in this position). 6. Inhale look up arch your spine and lift off the floor. Open out the chest area by drawing back the shoulders, feeling the stretch across the collarbones. Take five deep breaths. 7. Exhale, tuck your toes under and lift your hips up to the sky, making a tent shape. Breathe five deep breaths, stretching out the back of your body. 8. Get ready to spring your legs forward to change into a standing bend position. On inhale, bend your knees look up and 9. Jump your feet back between your hands. As you exhale, fold your head into your legs in a deep standing forward bend. Try to keep your legs as straight as possible and your hands on the floor. Take five deep breaths. 10. Inhale and draw a wide circle with your arms as you reach up to a Raised Mountain. Look up to the sky. Exhale, bringing your arms to your sides and standing in Mountain pose once more.

MAIN LESSON
Yoga postures Creatures of the Earth Cat 1. Kneel on all fours, like a cat with the hands directly beneath your shoulders and the knees beneath your hips. Look down at your hands and press the palms down to the floor spreading your fingers like starfish. 2. As you inhale dip your spine down as if drawing a half moon with your back. Look up. Lift your tailbone as high as you can. Stretch your tummy and the sides of your waist too. 3. As you exhale, arch your spine up as high as you can, curling your chin in towards your chest, tucking your tailbone under and stretching your shoulder blades apart. Lengthen the back of your neck by locking your chin tightly onto the little hollow just below your throat. 4. Keep alternating the two movements using your breath to move you, for ten breaths. Now when you look up prepare to make the sound of a cat, MEEeeeeooooowwww. As you exhale, make the sound last for the whole duration of the outbreath. Do three meows. Now curl up into a Dormouse pose for a short rest. Downward Dog 1. From the arching position of the Cat pose (step 2 above) yawn into a big Downward Dog. Tuck your toes under and then drop your head. 2. Rise up onto the toes, straightening your legs and pushing your hips top the sky. Take a few big breaths and stretch out your fingers like a starfish.

COOL DOWN 1.Stand in a relaxed forward bend (Ragdoll). On the command the wind blows gently move like a tree in the wind, swaying from side to side. Now begin to blow up like a balloon with each breath. As you inhale, rise a little and stop. As you inhale again rise a little more. Repeat until you are as tall as an oak tree. Now stretch your arms out like the branches of a tree. Now you burst, pop like a balloon. Collapse down to a floppy weeping willow tree again, and imagine you are trailing your branches (arms) and twigs (fingers) in the water. 2. Bee Breath Class circle. Sit cross -legged with a straight spine. Part the teeth but keep the mouth closed. Close both ears with your index fingers. Exhale with a gentle hummmmm sound slowly and steadily. Repeat five times.

SUBJECT/UNIT OF WORK- PE Yoga LESSON 5

Year 3/4

Term Autumn 1 Links

Teacher CC/JW GC, KJ

LEARNING OBJECTIVES LEARNING OUTCOMES Warm up To relax and prepare body for yoga postures. To Tones the waist. maintain flexibility Straightens back and improves posture. To counteract slumped shoulders and improve posture. Stretching abdominal muscles. To strengthen the tummy and lower back muscles WARM_UP Whole body warm up Sit on a mat with legs crossed and back straight. Roll shoulders in big circles up to touch your ears and then as far down from your ears as you can. Repeat three times each way. Screw up your face as tight as you can and say eeeeeeee. Then spread out your face as much as possible, make a big o with your mouth and say ooooooooooo. Head roll- drop your right ear to your right shoulder, then drop your left ear to your left shoulder. Move smoothly and try not to hunch your shoulders. Repeat three times. Draw a semi circle with your head from right ear to right shoulder, chin to chest, and left ear to left shoulder. Repeat three times in each direction. Raise your arms bending them at the elbows and circle your hands around your wrists by flexing, pointing and rotating. Repeat three times in each direction. In the same way, but clasping your ankle to give support, circle your foot around the ankleone way and then the other. Repeat three times in each direction for both feet. Now raising your feet off the floor, spread your toes and fingers open as wide as you can, as if they are yawning! Coordinate the stretch in your feet and hands so you spread out every single finger and toe. Finally kneel and drop your head to the floor with your arms extended for five deep breaths. This last position is known as the Raised Dormouse or Childs pose. MAIN LESSON Creatures of the Water Topsy turvy crab 1. Relax face down on the floor (or with one cheek on the mat). Yor arms relaxed by your side. Your big toes should touch each other and your heels roll outwards. 2. Bend your knees to raise your feet to tyour bottom. Keep your forehead on the floor, to relax your neck and keep your spine straight. Catch your ankles firmly with both hands making sure your knees are hip width apart. Pull your lower legs into your body and hold for five breaths. 3. With a big inhale lift your chest and head opening out the heart area as you breathe deeply. At the same time lift thighs and knees off the floor. 4. If possible rock forwards and backwards, humming MMMmmmmmm! MMMmmmmm! for five full outbreaths. 5. Release legs lowering knees but keeping legs bent and feet off the floor, return arms to your sides.(sleeping dormouse pose) Crocodile 1. Lie on the floor and press legs together to make one long tail, point your toes. Press hands down on the floor beside your chest with elbows bent. Take five deep breaths. 2. Now lift head and upper chest and stretch out your long tail, so that you are balancing on your stomach. Point your toes and look forwards. 3. Move along the floor moving one hand forwards at a time. Can you wriggle forwards on your tummy? Turn your head from side to side and swing your tail from side to side. 4. Now keep very still take a big breath in and make the roar of a crocodile exhaling deeply as you do. Make a scary crocodile smile by pulling back your lips and showing your teeth. Spread your claws (fingers) too. COOL DOWN Get into small groups and sit down in a circle. Hold hands with left hands turned upwards and right hands turned downwards to make a chain linking hands. Close your eyes and breathe very peacefully. Now open your eyes and reach towards the middle of the circle, clasp hands with others in your group. Keep shoulders relaxed. Inhale and reach to the sky, fingers interlocked and palms facing up. Now relax on your back and make a sculpture by interweaving your legs. Imagine that the wind is blowing the sculpture over and flop.

SUBJECT/UNIT OF WORK- PE - Yoga LESSON 6 LEARNING OBJECTIVES

Year 3/4 Links

Term Autumn 1

Teacher CC/JW GC, KJ

To develop movements in some yoga poses. WARM_UP Wake up to Nature

LEARNING OUTCOMES

Balancing postures develop poise and concentration

Mountain pose 1. Stand with legs apart and face forwards making sure that your spine is straight and the crown of your head is lifted towards the sky. Place your hands at the centre of your chest in the prayer position (namaste). Keeping tall and straight like a mountain, take five deep breaths to focus. 2. Now inhale and reach your arms overhead like the branches of a tree, stretching palms and fingers. Keep your feet firmly planted in the same place like the roots of a tree.3. Now transform into the Tree pose. Lift your right foot with your right hand and, bending the knee to the side, place your foot high on your inner thigh. Stand rooted into the left foot and stretch your arms up like an arrow. Look ahead and breathe for eight breaths. Repeat on the other side. 4. Return to the Mountain pose, and cup your hands into the Lotus-flower 9heel of hands touching, fingers spread and touching) Open the petals (your fingers) and look into the cup of your hands. Take a few deep breaths. Now explore different ways of balancing on one leg, moving your arms, legs, torso and head in various directions, reaching, stretching, clasping and letting go. Once you have settled into a balancing pose, hold your gaze on one still point. This helps you to balance and to focus your mind and body.

MAIN LESSON Donkey kicks and Bunny Hops 1. Kneel on all fours in the Cat pose. Then tuck your toes under and lift your hips towards the sky into a Downward Dog. 2. Soften elbows and knees so that your arms and legs are bent slightly in preparation for kicking like a donkey. Look down dropping your head between your arms. 3. Stretch out your back by bending knees slightly. Now take a little leap off the floor, kicking upwards with one leg at a time, and alternate the kicks. Keep your hips lifted but make sure your hands are firmly on the floor and that both arms are strong straight and steady so you do not fall over. Repeat ten times on each side. 4. Now do bunny hops. Jump both feet off the floor at the same time in a springing hop, land back with feet together. Keep your knees bent and try to inhale as you go into the jumps and exhale as you land. Repeat ten times and then rest in Dormouse pose. COOL DOWN Stretching Starfish Relaxation- 1. Lie on your back with your hands at your sides, feet relaxing outwards. Breathe deeply for five breaths. Then inhale and expand your body into a huge wide starfish, stretching arms and legs as far as you can reach. 2. Now as you exhale, totally relax, becoming totally floppy and loose. Breathe deeply for five deep breaths and then return to starting position. Repeat three times. Sleeping Starfish Game. Lie still in a relaxed starfish, step 2 above, with eyes closed. An adult walks around and lifts an arm or a leg testing children for floppiness Keep absolutely still, focusing completely on relaxing or you will be out of the game.

Learning Objectives
To learn some of the principles and positions of yoga. To develop skill in balancing. To strengthen different parts of the body. To stretch different parts of the body. To encourage and develop imagination. To encourage working together in small groups and as a whole class. To develop good listening skills

Learning Outcomes THE BENEFITS OF YOGA FOR CHILDREN

Yoga controls and soothes emotions, removing anxiety through stretching and breathing, and enhances mental focus and physical performance. It improves self-esteem. Breathing with awareness may help to control anger. Yoga keeps the bones healthy, strong and aligned, and the muscles around them supple. Balancing poses enhance focus, poise and concentration. Poses named after animals and geometric angles encourage imagination and play combined with strength, fitness and discipline.

SUBJECT/UNIT OF WORK- PE - Yoga LESSON 7 LEARNING OBJECTIVES

Year 3/4 Links

Term Autumn 1

Teacher CC/JW GC, KJ

To link together the different yoga poses we have learned WARM_UP

LEARNING OUTCOMES

Sitting Starfish 1. Kneel down with hands resting on your knees, palms down, back straight and looking ahead. 2. Stretch arms up over your head as tall as you can with the palms openened wide and fingers outstretched. 3. Inhale and stretch arms outwards in a big starfish. As you exhale drop your arms back to your knees and relax. Repeat three times. 4. Repeat steps 2 and 3 from a standing position. Start with feet hip width apart and pointing outwards and your hands at your sides, and then stretch out on an exhale.

MAIN LESSON Walk through the animals 1. Crocodile. Lie face down on the floor resting either one cheek on the floor or your forehead. Keep your arms by your side. 2. Press legs together to make a tail and lift them off the floor. Raise your head and shoulders off the ground. 3. Turn your head from side to side to explore the riverbed and swing your tail. If you feel any strain in your neck drop your chin on to your chest for a moment. 4. Now lower legs to the floor. Bend your elbows and place your hands palm down on the floor shoulder width apart. Looking at the floor in front of you, rise up on all fours into the Cat pose. 5. On inhale look up and stretch your back into a big dip. On exhale drop your head look towards your bellybutton and arch your back, pulling your chest in. Repeat five times. Imagine that you have the flexible spine of a stretching cat. 6. From a cat you will turn into a dog. On your last arch look up and say meeoww. Then take a deep breath and as you slowly breathe out drop your head between your arms, rise up on your toes and lift your hips skyward into the Downward Dog pose. Keep your arms and legs as straight as possible and hold the position breathing freely. 7. Make the sound of a growling dog very quietly and steadily. Move in and out of the arching Cat and Downward Dog, changing sound and shape five times. Return to the cat arch then drop yopur hips between your hands and stretch your legs out behind you 8. With hands palms down, make your arms long and straight to stretch your tummy, lifting and opening your chest into the Cobra. Draw your shoulders back and breathe very deeply for five breaths. Now inhale and as you exhale say ssssss. 9. With a deep exhale, push back into the Downward Dog again, raising your hips to the sky. Bend your knees and walk around in the Bear pose. Move around the room looking for berries to eat. 10. Make the sounds of a contented bear mmmmm as you forage for food. Perhaps you are looking for honey. 11. Now you will turn into a rabbit. Bend your knees and come upright to move out of the bear pose and into a deep squat. Open your inner thighs to bend the knees out to the sides. Either make your hands into ears or put them on the floor in front of your feet. 12. Transferring your weight to your hands bunny hop up and down. 13. Coming back into a deep squat, place your hands down on the floor between your feet. 14. Now kneel down bending forwards to curl up into the Dormouse. Keep very still and quiet. Imagine you are a tiny mouse sleeping in the field, zzzzzzz. Rest for eight deep breaths. COOL DOWN Rainbow bathing 1. Lie in the Corpse pose, close eyes, breathe deeply. Imagine your body is floating like seaweed on water. 2. As you lie floating in warm, blue water, imagine there is a broad rainbow above your head. See the rainbow colours as you imagine them to be, one by one, and bathe in each colour; red orange yellow green turquoise dark blue pink purple gold. 3. Feel the quality of each colour and breathe it in. Now pick a favourite colour for today and bathe in it for a few moments. (1 minute of silent rainbow bathing) 4. Very slowly begin to wiggle your fingers and toes. Stretch out your face and then give a big body yawn stretching out in all directions. Now slowly wake up, fully refreshed, having visited your own special secret place!