River Falls High School - Yoga

Name: Shelby McChesney

Lesson Title or Subject/Topic: Yoga
Unit:
Date: 3/28/16
Estimated Time/Length of Lesson: 30 minutes
Grade Level: 9th
Central Focus
What is the
Central Focus
for the content in
the learning
segment?
Content
Standards
What standard(s)
are most relevant
to the learning
goals?
Include SHAPE
Standards and
WI Content
Standards.

Today we will be going through a number of basic yoga moves. We will talk about strength
and flexibility and what moves incorporate what muscle groups.

National P.E. Standards:

Standard 1 - The physically literate individual demonstrates competency in a variety of
motor skills and movement patterns.
Standard 2 - The physically literate individual applies knowledge of concepts, principles,
strategies and tactics related to movement and performance.
Standard 3 - The physically literate individual demonstrates the knowledge and skills to
achieve and maintain a health-enhancing level of physical activity and fitness.
Standard 4 - The physically literate individual exhibits responsible personal and social
behavior that respects self and others.
Standard 5 - The physically literate individual recognizes the value of physical activity for
health, enjoyment, challenge, self-expression and/or social interaction.
Wisconsin State Teacher Standards:
Learner Development. The teacher understands how learners grow and develop,
recognizing that patterns of learning and development vary individually within and across
the cognitive, linguistic, social, emotional, and physical areas, and designs and implements
developmentally appropriate and challenging learning experiences.
Learning Differences. The teacher uses understanding of individual differences and diverse
cultures and communities to ensure inclusive learning environments that enable each learner
to meet high standards.
Learning Environments. The teacher works with others to create environments that
support individual and collaborative learning, and that encourage positive social interaction,
active engagement in learning, and self-motivation.
Content Knowledge. The teacher understands the central concepts; tools of inquiry, and
structures of the discipline(s) he or she teaches and creates learning experiences that make
these aspects of the discipline accessible and meaningful for learners to assure mastery of
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the content.
Application of Content. The teacher understands how to connect concepts and use
differing perspectives to engage learners in critical thinking, creativity, and collaborative
problem solving related to authentic local and global issues.
Assessment. The teacher understands and uses multiple methods of assessment to engage
learners in their own growth, to monitor learner progress, and to guide the teachers and
learners decision making.
Planning for Instruction. The teacher plans instruction that supports every student in
meeting rigorous learning goals by drawing upon knowledge of content areas, curriculum,
cross- disciplinary skills, and pedagogy, as well as knowledge of learners and the
community context.
Instructional Strategies. The teacher understands and uses a variety of instructional
strategies to encourage learners to develop deep understanding of content areas and their
connections, and to build skills to apply knowledge in meaningful ways.
Leadership and Collaboration. The teacher seeks appropriate leadership roles and
opportunities to take responsibility for student learning, to collaborate with learners,
families, colleagues, other school professionals, and community members to ensure learner
growth, and to advance the profession.
Student
Learning
Goal(s)/
Objective(s)
What are the
specific learning
goal(s) for
student in this
lesson?

LEARNING GOALS
Students will understand what yoga does for the body
Students will perform various yoga movements throughout the lesson
OBJECTIVES
Psychomotor TSWBAT perform the forward fold with feet hip-width apart, knees
slightly bent, exhale forward fold, hinge from hips to forward fold, grow long
through spine, flat back, relax the neck, hangs arms to side, hands around ankles or
on floor, 8 out of 10 times with 80% accuracy, as supervised by instructor.
Cognitive TSWBAT explain how to perform the cat pose by exhaling into cat,
knees placed directly under hips, elbows and hands under shoulders, press down,
pull abs back toward spine, engage buttocks, tailbone down, form a bow with back,
tuck chin and pull belly to spine.
Affective TSWBAT respect his or her peers personal space and ability levels with
each yoga pose.

Safety
Statement

Wear shoes on yoga mats, listen to your body, dont use force, never compete with others in
the class, be responsible, come out of the pose when you need to, hair must be tied back,
jewelry and metal items should be removed before class.

Assessment of
Learning

Formative: glanced around the gymnasium to monitor all students.

Describe your
formative and
summative

Summative: Ask students what they liked most about the lesson and what I should change
for next time.

assessments you
will use.
Learning
Environment/
Behavior
Expectations
What procedures
will you use to
ensure students
are safe, on task
and engaged?
What might
happen that you
might not
expect?

Instructor will be in the center of the gymnasium to assist and instruct students while they
work on developing their yoga moves/poses. Remind students to keep enough space
between each other. Make sure that ALL students are being included in the activities.
Encourage students to try their best even if they may not get the skill down the first time.
I will give clear, concise instructions
Be safe
Be respectful to the teacher, the equipment, and your peers
Remind students to find their own space
Move to see the instructor
Have fun!
Expectations:
If a student is misbehaving or disturbing his or her peers, the student will receive a verbal
warning.

Instructional Strategies and Learning Tasks

Description of what the teacher (you) will be doing and/or what the students will be doing.
Launch/
Instant Activity:
Motivational Set
____0___ Minutes
How will you start the
lesson to engage and
motivate students in
learning?
Instruction: (Body of
the lesson)
____26____ Minutes
Write the step by step
Teaching
procedure/progression
here.

Tasks
(Extensions)
activities for
the whole
class.
Example: Hit
the ball over to
your partner
10 times.

What will you say and

do? What questions
will you ask?
How will you engage
students to help them
understand the
concepts?
What will students do?

Cues
(refinements
) Simple
secrets to
improve
performance.
Example: Hand
in the cookie
jar.

Challenges :
(Applications)More game like
chances to
practice the
same tasks at
the same
difficulty level.
Example: In 90
seconds see
how many
times you can
hit the ball to
your partner.

Modifications
: Add
modifications
to make the
tasks easier
and harder
according to
the skill level
of the
students.

Greet Students
Introduction to Yoga:
o It is believed that the practice of yoga began in India between 5000
and 1000 B.C. as a form of meditation. Today, many people
participate in various forms of yoga to increase flexibility and strength
while promoting relaxation.
o Yoga can increase both strength and flexibility.
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o Encourage students to give yoga a chance to help them improve

strength and flexibility
o IMPORTANT: pay attention to head and neck placement. The head is
treated as an extension of the spine.
What we will be doing:
o Focus on strength and flexibility, as well as relaxation
o Together we will go through each yoga move
o I will talk throughout the routine. If you dont understand a pose or
need more clarification please dont hesitate to raise your hand and
ask.
o Equipment needed:
26 yoga mats
Music

Demonstration #1:

Activity 1: Mountain pose (2 minutes)

Equipment:
o 26 yoga mats
o Mountain Pose Visual
Description:
o Stand at top of mat
o Feet together or hip width apart
o Engage legs
o Feet together or hip width apart, parallel and full contact on floor
o Lift up the toes, spread them wide and place them back on the floor.
Feel your weight evenly balanced through the bottom of each foot, not
leaning forward or back.
o Pull up the kneecaps, squeeze the thighs and tuck the tailbone slightly
under. Feel the hips aligned directly over the ankles.
o The legs are straight, but the knees are not locked back.
o Inhale and lift out of the waist, pressing the crown of the head up
towards the ceiling, feeling the spine long and straight.
o Exhale and drop the shoulders down and back as you reach the
fingertips towards the floor. Gently press the chest / sternum towards
the front of the room.
o Inhale sweeping arms up and out
o Exhale bringing arms to prayer position, relax the shoulders
o To release: exhale the arms down to your sides or bring the palms
together in front of your chest.
Benefits: Mountain pose is the foundation for all of the standing postures and
improves posture, groundedness, stability and confidence.
Cues:
Inhale Mountain Pose
Ground Through Your Feet
Engage your quads
Pull belly to spine
Slide shoulders down your back
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Reach your hands to the sky, spread your fingers widepalms

facing each other, pinkies in
TRANSITION: Now from the mountain pose, we will inhale, exhale, inhale, and
exhale into a forward fold. (30 seconds)

Demonstration #2:

Activity 2: Forward Fold (2 minutes)

Equipment:
o 26 yoga mats
o Forward Fold Visual
Cues:
o Feet are hip-distance apart
o Knees are slightly bent
o Exhale Forward Fold
o Hinge from the hips to forward fold
o Grow Long through the Spine, flat back
o Relax the Neck
o Arms to side, Hands around ankles or on floor

TRANSITION: From the forward fold lets move into the warrior I pose. (30
seconds)
Demonstration #3:

Activity 3: Warrior I (4 minutes)

Equipment:
o 26 yoga mats
o Warrior I Pose Visual
Description:
o Inhale into a high lunge pose
o Forward foot point straight forward, back foot turned outward at 45
degrees
o Right/left knee parallel to floor, directly over ankle
o Back leg straight
o Engage the legs to ground down through feet
o Use arms to draw the torso back slightly
o Bring hands to the hips and square the hips and shoulders
o Relax the shoulders down and draw the shoulder blades towards the
spine to open the chest.
o Inhale the arms over the head in an H position with the palms facing
each other (like a starfish). Keep the shoulders relaxed and the chest
lifted.
o Inhale deeply into the belly and chest; exhale press into the feet,
fingers and crown, feeling your body expanding out in 5 directions.
o To release, exhale and lower the hands down to the floor.
Benefits: Warrior I strengthens the legs, opens the hips and chest and
stretches the arms and legs. Warrior I develops concentration, balance and
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groundedness. This pose improves circulation and respiration and energizes

the entire body.
Cues:
o Back foot turned outward 45 degrees
o Front knee parallel to floor
o Back leg straight
o Chest and ribcage up
o Gaze at hands

TRANSITION: From the warrior I pose; lets transition into the plank pose. (30
seconds)
Demonstration 4:
Activity 4: Plank (3 minute)
Equipment:
o 26 yoga mats
o Plank Pose Visual
Description:
o Exhale plank
Cues:
o Curl toes under foot
o Feet hip width apart
o Hands shoulder width apart
o Shoulders stacked over wrist
o Body in straight line
o Gaze couple inches in front
TRANSITION: From plank we will exhale our way into the prone position. (30
seconds)
Demonstration #5:
Activity 5: Prone (1 minute)
Equipment:
o 26 yoga mats
o Prone Pose Visual
Description:
o Exhale dropping the knees, then the chest, then the chin
Take a breath
Hips off the ground
Elbows pulled in towards the body
TRANSITION: From the prone position we will inhale into the cobra pose. (30
seconds)
Demonstration #6:
Activity 6: Cobra (1 minute)
Equipment:
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o 26 yoga mats
o Cobra Pose Visual
Description:
o Next inhale come forward into cobra pose
o Lie on your belly, with the chin on the floor, palms flat on the floor
under the shoulders and legs together.
o Pull up the kneecaps, squeeze the thighs and buttocks, and press the
pubic bone down into the floor.
o Without using the arms, inhale and lift the head and chest off of the
floor, keeping the neck in line with the spine.
o With the elbows close to your sides, press down into the palms and use
the arms to lift you up even higher. Drop the shoulders down and back
and press the chest forward. Keep the legs, buttocks, and mula bandha
strong, and keep the pubic bone pressing down into the floor.
o To release: exhale and slowly lower the chest and head to the floor.
Turn the head to one side and rest; rock the hips from side to side to
release any tension in the low back.
Benefits: Cobra opens the chest and strengthens the core body. Cobra aligns
the spine and invigorates the kidneys and nervous system.
Cues:
o Feet and legs together
o Contract thigh muscles
o Shoulders down
o Palm close together
o Angle: 90 degrees
o Tilt head back (look up)

TRANSITION: From the cobra pose, lets move into the tabletop position. (30
seconds)
Demonstration #7:
Activity 7: Tabletop (2 minutes)
Equipment:
o 26 yoga mats
o Tabletop Pose Visual
Description:
o Come to the floor on your hands and knees. Bring the knees hip width
apart, with the feet directly behind the knees. Bring the palms directly
under the shoulders with the fingers facing forward.
o Look down between the palms and allow the back to be flat. Press into
the palms to drop the shoulders slightly away from the ears. Press the
tailbone towards the back wall and the crown of the head towards the
front wall to lengthen the spine.
Benefits: Table is the starting point and transition posture for many floor
postures and helps lengthen and realign the spine.
TRANSITION: From the tabletop pose, we will easily be able to practice the cat and
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cow poses. (30 seconds)

Demonstration #8:
Activity 8: Cat and Cow pose (6 minutes)
Equipment:
o 26 yoga mats
o Cat and Cow Pose Visual
Cat pose
o Begin the cat pose on all fours with your hands under your shoulders
and your knees under your hips.
o Take a deep breath to inhale.
o Use your exhale to pull your belly button to your spine and press the
floor away with your hands and knees, rounding your spine like an
angry cat, stretching your lower back and spine
o Breathe and hold for 4-8 breaths, or vinyasa between cat pose and dog
pose, inhaling into cow and exhaling into cat.
o To release, inhale and flatten the back moving into Table.
Benefits: Cat pose stretches the middle to upper back and shoulders
Cues:
o Exhale Cat
o Knees directly under the hips
o Elbows and hands under the shoulders
o Press down
o Pull abs back toward spine
o Engage buttocks
o Tailbone down
o Form a bow with back
o Tuck chin & pull belly to spine
Cow pose
o Begin on all fours with your hands under your shoulders and your
knees under your hips.
o On inhale, roll your shoulders away from your ears, look up, and arch
your spine.
o To release, exhale and flatten the back moving into Table or Child
pose.
Benefits: cow pose stretches the middle to low back and hips, lengthens the
spine, and stimulates the kidneys and adrenal glands
Cues:
Inhale cow
Knees aligned with hips
Push navel downwards
Relax the abs
Hands aligned with shoulders
Look up
Tailbone tucked upwards
TRANSITION: From the cat and cow pose we will move into the downward dog.
(30 seconds)
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Demonstration #9:
Activity 9: Downward Dog (3 minute)
Equipment:
o 26 yoga mats
o Downward Dog Pose Visual
Description:
o Exhale downward dog
o Next inhale
o Curl toes under
o Push into downward dog
Letting the head hang
Push into all the fingers and all the toes
Heels on ground
o From Table position, tuck the toes under, press into the hands and
begin to lift the hips up towards the ceiling.
o Spread the fingers wide apart with the middle finger facing forward,
and the palms shoulder width apart. Press out through the fingers and
edges of the hands.
o Using straight (but not locked) arms, press the hips up and back
reaching the chest towards the thighs. Lift up through the tailbone to
keep the spine straight and long.
o Have the feet at hips width apart with the toes facing forward. Press
the heels into the floor feeling a stretch in the back of the legs. The
legs are straight, or you can have a small bend at the knees to keep the
back flat.
o Let the head and neck hang freely from the shoulders or look up at the
belly button.
o Breathe and hold for 4-8 breaths.
o To release: bend the knees and lower the hips back to Table position,
or come all the way down to child pose.
Benefits: Downward facing dog deeply stretches the back, opens the chest,
and builds upper body strength. This posture stimulates the brain and nervous
system, improving memory, concentration, hearing and eyesight.
Cues:
o Heels pressed to the floor, feet 3 ft. apart
o Fingers pointing forwards
o Ears away from arms
o Look to your navel
o Chest to thighs
o Tailbone up
o Knees straight, but not locked
o Straighten arms, but do not lock elbows
TRANSITION: From the downward dog we will relax into the child pose. (30
seconds)
Demonstration #10:
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Activity 10: Child Pose (1 minute)

Equipment:
o 26 yoga mats
o Child Pose Visual
Description:
o Exhale
o From Table pose, exhale and lower the hips to the heels and forehead
to the floor. Have the knees together or if more comfortable, spread
the knees slightly apart.
o The arms can be overhead with the palms on the floor, the palms or
fists can be stacked under the forehead, or the arms can be along side
the body with the palms up.
o Breathe slowly and deeply, actively pressing the belly against the
thighs on inhale.
o Breathe and hold for 4-12 breaths.
o To release: place the palms under the shoulders and slowly inhale up
to a seated position.
Benefits: Child pose calms the body, mind and spirit and stimulates the third
eye point. Child pose gently stretches the low back, massages and tones the
abdominal organs, and stimulates digestion and elimination
Cues:
o Fold using the torso
o Bring buttocks to the heels
o Forehead touches the floor
o Lengthen neck
o Lengthen tailbone
o Stretch arms forward; palms down

TRANSITION: From childs pose, we will move into corpses pose. (30 seconds)
Demonstration #11:
Activity 11: Corpse Pose (1 minute)
Equipment:
o 26 yoga mats
o Corpse Pose Visual
Description:
o Lying on your back, let the arms and legs drop open, with the arms
about 45 degrees from the side of your body. Make sure you are warm
and comfortable, if you need to place blankets under or over your
body.
o Close the eyes, and take slow deep breaths through the nose. Allow
your whole body to become soft and heavy, letting it relax into the
floor. As the body relaxes, feel the whole body rising and falling with
each breath.
o Scan the body from the toes to the fingers to the crown of the head,
looking for tension, tightness and contracted muscles. Consciously
release and relax any areas that you find. If you need to, rock or
wiggle parts of your body from side to side to encourage further
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Closure
___4_____ Minutes
How will you end the
lesson?
Write out the questions
that relate to your
learning goals and
objectives.
Questions that Check
For Understanding
(CFUs)
Hook to next lesson
Differentiation

release.
o Release all control of the breath, the mind, and the body. Let your
body move deeper and deeper into a state of total relaxation.
o Stay in Shavasana for 5 to 15 minutes.
o To release: slowly deepen the breath, wiggle the fingers and toes,
reach the arms over your head and stretch the whole body, exhale bend
the knees into the chest and roll over to one side coming into a fetal
position. When you are ready, slowly inhale up to a seated position.
Benefits: Corpse pose is essential to practice at the end of every yoga
practice. This posture rejuvenates the body, mind and spirit while reducing
stress and tension.
Cues:
o Lie down flat on your back face up, separating legs and letting feet
splay apart on a Yoga mat.
o Place arms along sides, palms facing up.
o Place a small pillow or folded blanket under your head, if you need
one, and another one under your knees for added comfort to help you
relax.
o Close your eyes and relax.
o Take a couple of big deep breaths, and lengthening of your spine as
you exhale.

What did you like or dislike about the last two poses?
What is something that I should change if I teach this again?

Students with IEPs or 504 plans or students requiring other

accommodations:
Gifted/Talented Students: N/A
Language Differences (ELL): N/A
Learning Styles/Preferences: Will be giving verbal cues, visual
demonstrations, and putting words on board to read and visually
see.

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Materials
What specific
materials/equipment
does the teacher need
for this lesson?
What materials do the
students need for this
lesson?

26 yoga mats
Mountain Pose Visual
Forward Fold Visual
Warrior I Visual
Plank Pose Visual
Prone Pose Visual
Cobra Pose Visual
Tabletop Pose Visual
Cat Pose Visual
Cow Pose Visual
Downward Dog Visual
Corpse Pose Visual
Childs Pose Visual

What content
specific terms
(vocabulary) do
students need to
support learning of
the learning
objective for this
lesson
What specific way(s)
will students need to use
language (reading,
writing, listening and/or
speaking) to participate
in learning tasks and
demonstrate their
learning for this lesson?

Academic Language Demand(s):

Muscular strength, flexibility, relaxation

Listen to instructor when learning how to perform each yoga movement

Ask questions if you do not understand how to perform each yoga movement
Teacher will demonstrate how to perform each yoga movement by giving specific cues
Continually use verbal cues while supervising students.

Describe the language

function and demands
required a how you will
support your students
during the lesson.

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EVALUATION OF
LESSON

PRE-PLANNING: Explain if their was previous instruction in this activity (

levels)

POST PLANNING: Assessment informs Teaching: what are future need

assessment results.
TEACHER REFLECTION NOTES:

ATTACHMENTS

Mountain Pose Visual

Forward Fold Visual
Warrior I Visual
Plank Pose Visual
Prone Pose Visual
Cobra Pose Visual
Tabletop Pose Visual
Cat Pose Visual
Cow Pose Visual
Downward Dog Visual
Corpse Pose Visual
Childs Pose Visual
Resources:

List references and

Other Resources
used to support or
develop the lesson.

Sparkfamily.org

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