Yoga for PE
Not Your
Grandma’s Yoga
DVD’s Available Through:
http://www.passportophysicaliteracy
Victoria A. Otto
Highland Park High School
2011 Illinois Secondary PE Teacher
of the Year
2012 Midwest Secondary PE
Teacher of the Year
votto@dist113.org
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Mountain
Muscles and Flexibility Areas:
External oblique's, Teres
Maximus, Infraspinate Muscles
Latissimus Dorsi, Back Extensors,
Gluteus, Quadriceps, Soleus,
Gastrocnemius, Flexors/extensors
of the feet, Deltoids
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Cueing:
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Inhale into this position
Squeeze gluteus and quads
Pull belly button into the spinal
cord
Ground feet into floor
Reach the finger tips to the
ground
Roll the shoulders back and
down; Hugging the spinal cord
Inhale the arms up, triceps
behind the ears
Monkey & Forward Bend
Muscles and Flexibility Areas:
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Hamstrings, Gastrocnemius, Soleus, Gluteus,
Back extensors, Hips flexors, Abdominals
Cueing:
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Exhale into this position from mountain pose
Reach the crown of the head forward and
the bottom of the pelvis backward
Pull belly button into the spinal cord
Ground feet into floor
Bend at the hips, not in the lower back, the
goal is to keep the back flat (Like a Table)
If the spine begins to curve, place hands on
the legs (pictured)
If more flexible place hands to ankles, then
palms to the floor
last position is to wrap the forearms around
the legs and pull the chest into the thighs.
How to come out:
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Drive the heels into the ground “turning”
then toward each other creating an
isometric contraction with the floor. This will
load the hamstrings not the lower back
Plank with Variations
Muscle and Flexibility Areas:
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Deltoids, Rectus Abdominus, Gluteus,
Gastrocnemius, Pectorals, Soleus, Trapezius,
Rhomboids, Back Extensors, Posterior
Deltoid
Cueing:
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Hands are shoulder width apart with the
wrists directly under the shoulders; can be
slightly wider then the shoulders
The feet are hips width apart, push through
the shoulders to prevent sinking in the
shoulder joint
Drive the heels towards the back wall
Pull the belly button to the spinal cord to
stabilize the abs, If a curve appears in the
lower back, lift the hips to form a triangle
Eventually strength and stabilization will
develop to allow full extension.
Benefits:
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Strength building in the upper body and
core muscles (abs, back extensors and
gluteus
Extended Cobra to Cobra
Muscle and Flexibility Areas:
Triceps, Deltoids, Pectoral, Abdominals, Gluteus,
Gastrocnemius, Soleus, Trapezius, Rhomboids,
Back extensors
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Cueing:
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From plank position
Extend the arms forward, out from the shoulders
Bring the heels together; try to keep them close
to each other, engaging the inner thighs
Relax the Gluteus
Push-up through the hands inhaling
Relaxing the shoulders away from the ears(no
sagging in the shoulder)
Inch the hands closer to the chest
Ideally, the hands are under the shoulders,
sternum pulled through and the hip pointers on
the ground
Tips:
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If Cobra is difficult, place the forearms on the
ground with the elbows directly under the
shoulder
Palms flat on the ground with finger tips spread
Push the palms in the ground while pulling the
sternum forward
Downward
Facing Dog
Muscle and Flexibility Areas:
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Gastrocnemius, Soleus, Hamstrings, Gluteus,
Back Extensors, Rhomboids, Deltoids,
Extensors and Flexors of the wrist, Quadriceps,
Abdominals, Pectorals
Cueing:
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Starting on all four with the wrists directly
under the shoulders and the knees directly
under the hips
Drop the gluteus to the heels (child’s pose)
straighten the arms at the armpits
Lift the knees forming a triangle with your
body and the floor
Hands shoulder width apart and feet hips
width apart
Spread the fingers wide and press weight into
the index finger and thumb
Turn the “eyes” of the elbows to face each
other, thus, turning the upper arm
Ideally, the heels should be on the ground
BUT if the heels don’t reach the ground, lift
the heels and bend the knees slightly
Extend through the shoulders, moving the
ears away from the shoulders
Once in position, roll the hips up and squeeze
the gluteus, alternate lifting the heels for an
add calf stretch
Revolving Low Lunge
Muscle and Flexibly areas:
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Gracilis, Hip flexors, Pectorals, Oblique's,
Rhomboids, Trapezius, Deltoids, Intercostal
muscles, Quadriceps, Hamstrings, Latisimus
Dorsi
Cueing
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From Mountain pose, step one leg back
lining up the arch of the back foot with the
heel of the front foot. (like your standing on
a balance beam)
Front foot toes pointing forward, back foot
toes pointing about 45 degrees forward
Bend the front knee to 90 degrees with the
knee over the ankle (this keeps the knee
stable and safe)
Lower the back knee to the ground
The “shoelaces” of the back foot should be
in contact with the floor and toes pointing
straight back
Place the hands on the “inside” of the front
leg, if possible, drop to the elbows
Lift inside arm to the hip pointer (the front
leg and opposite arm are on the ground)
Push through the arm and extend the inside
arm up
Continue revolving the arm and pectorals
open, while pushing through the deltoids of
the bottom arm
Palm up with thumb moving toward the front
Revolving High Lunge
Muscle and Flexibly areas:
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Gracilis, Hip flexors, Pectorals, Oblique's,
Rhomboids, Trapezius, Deltoids, Intercostal
muscles, Quadriceps, Hamstrings, Latisimus
Dorsi
Cueing
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From Mountain pose, step one leg back
lining up the arch of the back foot with the
heel of the front foot. (like your standing on
a balance beam)
Front foot toes pointing forward, back foot
toes pointing about 45 degrees forward
Bend the front knee to 90 degrees with the
knee over the ankle (this keeps the knee
stable and safe)
Extend the back leg, driving through the
heel
Place the hands on the “inside” of the front
leg, if possible, drop to the elbows
Lift inside arm to the hip pointer (the front
leg and opposite arm are on the ground)
Push through the arm and extend the inside
arm up
Continue revolving the arm and pectorals
open, while pushing through the deltoids of
the bottom arm
Palm up with thumb moving toward the front
Plank
Muscle & Flexibility areas:
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Deltoids, Abdominals, Gluteus,
Gastrocnemius, Pectorals, Soleus,
Trapezius, Rhomboids, Back extensors,
Triceps
Cueing
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Hands are shoulder width apart with
the wrists directly under the deltoids;
can be slightly wider then the
shoulders
The feet are hips width apart, push
through the shoulders to prevent
sinking in the shoulder joint
Drive the heels toward the back wall
Pull the belly button to the spinal cord
to stabilize the abs, if the curve
appears in the lower back, lift the hips
to form a triangle
Eventually strength and stabilization
will develop to allow full extension
Benefits:
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Strength building in the upper body
and core muscles (abs, back
extensors and gluteus)
Weave the
following poses
into the
Sun Salutation A
Crescent Moon
Major Muscles and Flexibility Areas:
 Oblique's, Teres Maximus, Infraspinate
Muscles, Latisimus Dorsi, Gluteus,
Deltoids, Back Extensions, Quadriceps,
Hamstrings, Gastrocnemius, Soleus,
Flexors/extensors of the feet
Cueing:
 From Mountain, inhale into this position
 Squeeze Quads and lift the sternum
 Pull belly button into the spinal cord
 Ground feet into floor, keeping the
elbows behind the ears
 Push the bottom hand into the top
 Keep the hip pointer and shoulder on
the side of the bend in the same side
plane at the opposite hip pointer and
shoulder
 Repeat on other side
 Once both sides are done, come to
mountain
 Lift through the finger tips and sternum
 Arch back
Plank:
Plank:
Knee to elbow
Knee cross over to opposite elbow
Plank:
Wipers/Mt Climber
Standing A Pose
Muscle & Flexibility Areas:
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Hamstrings, Gastrocnemius, Soleus, Gluteus, Back
Extensors, Triceps Deltoids and Flexors & Extensors
of the feet
Cueing:
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Position feet about 3-4 feet apart (the closer
together, the more difficult)
Feet should be straight forward or slightly turned
in; inhale
Exhale as you swan dive down (same as forward
bend)
Place the hands on the floor lining up finger tips
and toes
Push palms into the floor and try to get your head
in-between your legs
Lift the arches of the feet, this will cause the
outside of the lower leg to activate and
strengthen
BREATH
Hold for 30-60 seconds
Benefits:
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To come out, drive the heels into the ground with
a slight turn inward, this loads the hamstrings not
the lower back making it easier to lift the chest
up
You will feel this in the hamstrings, calves, outside
of the lower leg and feet, shoulders, triceps
Gate Pose
Major Muscle Groups:
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Hamstrings, Gastrocnemius,
Soleus, Abdominals, Gracilis,
Obliques, Intercostals, Deltoids,
Back Extensors, Latisimus Dorsi,
Pectorals, Biceps
Cueing:
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Begin with knees together with
gluteus off the heels
Extend the right leg to the side,
toes pointing away
Place the right hand on the
right hip pointer
Extend the left hand straight
above the head
Lead over to the right side
Look up into the arm pit
Keeping the lower body the
same, tip onto the left hand
Stretching right
Extended Puppy
Muscle and Flexibility Areas:
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Gluteus, Hamstrings, Quadriceps,
Pectorals, Deltoids, Tibialis Anterior,
Extensor Digitorum, Extensor Longus
Cueing:
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On all fours, wrists under the shoulder
and knees below the hips
Walk the hands forward as far as they
can go, arms should not rest on the
ground
Lift the gluteus up without touching
the arms to the ground
Drop the forehead to the ground but
keep the neck relaxed
There should be a slight curve in the
lower back
Press the hands into the ground and
with an isometric contraction,
continue pushing the hands into the
ground
Pull them back (there should be no
movement)
Cobra\Sphinx
Muscle & Flexibility Areas:
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Triceps, Deltoids, Pectoral, Abdominals,
Gluteus, Gastrocnemius, Soleus, Trapezius,
Rhomboids, Back extensors
Cueing:
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Keeping the elbows into the sides
Place the hands under the shoulders
Keep the gluteus loose
Push-up through the hands
Move the deltoids away from the ears
(scapula’s hug the spinal cord; no sagging in
the deltoids)
Pull the sternum through
You should be able to hold the position for
30-60 seconds
If Cobra is too challenging, drop to the
forearms into sphinx pose
Benefits:
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If Cobra is difficult, place the forearms on
the ground with the elbows directly under
the shoulder
Palms flat on the ground with finger tips
spread
Push the palms in the ground while pulling
the sternum forward
Triceps Lifts
Muscle & Flexibility Areas:
Triceps, Pectorals, Back Extensors, Gluteus,
Gracilis, Adductor Longus, Pectineus,
Hamstrings
Cueing:
 Lift with the sternum
 Extend the arms back with palms down
 Thumbs touching the sides of the thighs
 Lift the arms up and down in a slow
count
 At the end, keep the arms up and pulse
at a quicker count
 Switch to palms down and thumbs down
Single Pigeon
Major muscles involved:
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Hip flexors, Gluteus Maximus, Medius and
Minimus, Hamstrings, Quadriceps, Gracilis,
Sartorius, Iliopsoas, Gastrocnemius,
Cueing:
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From any of the downward dog poses,
swing the right leg forward bring the right
ankle to the left wrist (or as close as
possible)
Adjust the right foot either towards the
groin or more advanced toward the left
wrist (This is a powerful stretch, so to start,
have the heel close to the groin)
The full stretch is when the ankle and knee
are in line with each other
The back foot should have it’s “shoelaces”
on the ground
The hip pointers (on the left side) will want
to turn outward, try to keep the hip pointers
down and square to the ground
Make fists with the thumbs out and push
through the shoulders and sternum
If a person is stable in this position, lean over
the front leg resting on the elbows (sphinx
pose)
The next level would be to lay all the way
down with the forehead touch the ground,
arms extended with palms in prayer
“Thread” the arms for added twist
Side Plank
Muscle & Flexibility Areas:
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Biceps Brachoradius, Flexors and Extensors
in the wrist, Deltoid, Biceps, Triceps,
Abdominals, Gluteus, Quadriceps,
Hamstrings, and Latisimus Dorsi, Intercostals,
Serratus
Cueing:
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From plank position, shift the weight to the
outside edge of your left foot
Stack the right foot on top of the left
If stacking is difficult, move the top foot
forward for better balance
Push the right hip towards the ceiling
Reach your right arm towards the ceiling
Make sure the left arm isn’t directly below
the shoulder, it should be slightly in front of
the shoulder activating the triceps
Hold for 30-60 seconds
Rotate back to plank
Repeat on other side
Benefits:
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There are lots of variations to do in plank
and side plank
Start by lifting one leg at a time, performing
slow circular rotations, etc. etc.
Camel Ab
Muscle & Flexibity Areas:
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Quadriceps, Hamstrings, Gluteus, Abdominals,
Pectorals, Deltoids, Hip Flexors, Erector Spinae, Latisimus
Dorsi, Trapezius, Rhomboids
Cueing:
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Knees are hip width apart, feet slightly closer together.
The gluteus are firm but not super tight
Lift your rib cage off the abs, creating space between
your pelvis and lower ribs
Rest your hands on the back with finger tips pointing up
Press the shoulder blades together; lifting the sternum
Begin to lean back
Drop the head back when comfortable
If ready, release the hands reaching for the heel
If you can’t reach the heels, turn the toes under to
elevate the heel
Continue tucking the front lower ribs in
How to come out of the position:
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To pull out, use your abs pulling up with the abs
Head is the last to lift up
Keep the hip pointers and shoulder points square to the
front of the room
Tips:
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Go at your own pace, keep the lower rib tucked under
to protect the lower back
Sit Down & Stand Up
Muscles and Flexibility
Areas:
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Oblique's, Teres Maximus,
Infraspinate Muscles, Latissimus
Dorsi, Back Extensors, Gluteus,
Quadriceps, Hamstrings,
Gastrocnemius, Soleus,
Flexors/extensors of the feet,
Deltoids, Trapezius, Rhomboids,
Psoas, Groin
Cueing:
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From a stand, lower the gluteus
like sitting in a chair
Lean the chest forward
Slowly bring the heels to the
gluteus
Then set the gluteus on the
ground to easy pose
Reverse
Boat\V-Sit
Muscle & Flexibility Areas:
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Rectus abdominals, Obliques,
Pectorals, Transversus, Hamstrings,
Sternocleidomastoid, Hip Flexors,
Back Extensors, Trapezius, Rhomboids,
Gluteus, Quadriceps
Cueing:
Balance on the gluteus; lifting the
heels, wrapping the arms around the
legs under the knees (knee creases)
 Slowly straight the legs until the
abdominals maximum effort
 Release the hands with the palms
facing the sides of the knees
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Benefits:
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Stimulates the thyroid, kidneys ,
intestines and prostate gland
Helps to relieve stress
Boat\V-Sit:
Single leg drops
Keep the sternum lifted
Wood choppers
Touch interlaced fingers to the
ground
Boat & Straddle
Roll Backs & Balance (Fun)
Table:
swinging L’s/dips/single /wipers
Muscle and Flexibility Areas:
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Hamstrings, quadriceps, gluteus, abdominals,
Pectoralis, rhomboids, trapezius, erector spinae,
deltoids, muscles of the forearm and wrist
Cueing:
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Lie flat on the back
Bend the knees and slide the heels toward the gluts
In hale. Keeping the feet flat on the floor, lift the
gluteus off the floor and support your weight.
Place the hands on the lower back, upper gluteus
with the finger tips going up the spine
Push the pelvic up
Roll the shoulders under the body, grasping the
ankles
Push the pelvis up higher
Interlace the fingers and roll the shoulders further
under the body
Lift the pelvis even more
Benefits:
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energize, refresh and invigorate the body- opening
the chest, encouraging inhalation, an action
associated with embracing life. Increases
circulation to the heart and lungs, stimulates
immune function (thymus is pressured) increase in
metabolism, digestive system cerebral-spinal fluids