Yoga – Body Poetry
Roylco®
Standing Poses for the classroom
Yoga – Body Poetry
Roylco®
• The following yoga poses do not require an exercise mat.
• There are a total of 7 poses that progress from easy to
challenging. A description of the movement is provided on
the slide following the initial picture of pose
• Perform the number of poses that fit into your time schedule
and student ability. Perform as a group or individually
• Remind your students to move slowly and safely – do not over
stretch
• If students have been sitting, provide a quick warm-up such as
marching before beginning your yoga session
• Always end your yoga session with a ‘hook-up’ – see last slide
Hot –Air Balloon
Hot-Air Balloon
1.
2.
3.
4.
Bend knees and upper body,
allowing finger tips to touch the
floor.
Inhale as you come up, raising
arms high above head and lean
back slightly
Exhale as you lower arms and
bring hands together
Take 5 deep breaths
Repeat up to 3 times
* Increases energy and oxygen.
Stimulates circulation
Wooden Bridge
Wooden Bridge
1.
2.
3.
4.
5.
6.
Spread arms and legs wide apart
Turn right foot out
Inhale and bend your right knee
until you feel a stretch.
Turn your head toward your right
arm
Hold this pose up to 1 minute
Exhale and return to starting
position (#1)
Repeat movement on other leg
(toward left)
*Strengthens legs and stomach
Ironing Board
Ironing Board
1.
2.
3.
4.
5.
Stand with feet apart, arms down,
and a little knees bent
Inhale as you bring your arms out
to the side then above you head
Exhale as you slowly lean forward
and let your arms and head
dangle
Let your upper body hang for a
moment (about 10 seconds when
starting)
Slowly lift upper body and place
hands on thighs to assist
*Strengthens spine and relieves
tension in low back
Tree In the Wind
Tree In the Wind
1.
2.
3.
4.
5.
Start with feet apart and hands
down by side
Inhale as you lock hands together
and lift arms overhead
Exhale. Bend to your right side
allowing your left arm to touch
right ear
Inhale and come back to center
Exhale. Bend to your left allowing
your right arm to touch right ear
Hold up to 30 seconds / Repeat cycle 2
times
* Stretches and tones sides of upper
body
Scooter
Scooter
1.
2.
3.
4.
5.
Begin by having your arms out to
the side and legs apart (wide)
Inhale and then exhale as you go
down, bending your upper body
to the right and touch your ankle
Extend your left arm up to the
ceiling
Return to standing
Repeat on other side
Hold poses for up to 30 seconds
* Strengthens and tones entire body.
Increases flexibility in hips
Sprout
Sprout
1.
2.
3.
4.
5.
6.
Stand with feet hip width apart
Inhale and raise your arms out to
the side and above your head.
Place palms together as you go up
onto your toes
Exhale as you bend your knees
and go into a squatting position.
Hold this position for several
seconds
Inhale as you stretch up onto
your toes and bring hands over
head.
Return to starting position.
* Improves balance, coordination, and
physical stability.
Rocket
Rocket
1.
2.
3.
Your left leg is rooted into the
ground. Focus on a spot on the
wall and begin to elevate your
right leg. Bend your right leg and
place the sole of your foot
against your left leg.
Place palms of hands together at
chest level – then raise them
above your head.
Hold this position up to 30
seconds
*Helps improve concentration,
stability, posture , and confidence.
The End
Please end this session with a brain
gym ‘hook-up’ pose in sitting or
standing.
Hold this pose for a minimum of 30
seconds