Physical Education at Home!
First of all- I want to let you all know that I miss you very much and hope that everyone is staying healthy and safe!
While you are at home, take this time to practice your strength and agility with Yoga!
You can do some poses that we already learned at school such as: Tree Pose, Child's Pose, Cobra Pose, Chair Pose, Warrior Pose, and Superman Pose.
Or you can follow along with the photos and links listed below!
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Boat Pose | Bow Pose | Bridge Pose |
Boat Pose
Bow Pose
Bridge Pose
Yoga at Home
What do you need to do Yoga at home? Not much!
A quiet space is ideal, but not completely necessary.
Yoga is best done barefoot or in socks.
Yoga can be done in the front yard, living room, or bedroom.
A Yoga mat is not necessary. Instead you can use a beach towel or bath towel.
While doing Yoga, students should work on their deep breathing and relaxation.
If you can, you should try and join your student too! Ask them what they have learned so far with Yoga. I bet they will have lots to share :)
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Run, | Run, | Run! |
Run,
Run,
Run!
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Bear Crawl When you do your bear crawl, have your hands and feet on the ground. Bear crawl across your yard or across your living room 10 times. Take a rest in between each! | Jumping Jacks Set your own goal for jumping jacks. You can set a timer. For example, you can see how many jumping jacks you can do in 30 seconds. Or set an amount. See if you can do 15 jumping jacks in a row without stopping. | Push Ups For your push ups, you can either have your toes to the ground, or you may do your push ups from your knees. Do a set of 5, take a rest, do another set of 5, take a rest, and then do a final set of 5. The next time you do your push ups, see if you can up your sets to 10! |
Bear Crawl
When you do your bear crawl, have your hands and feet on the ground. Bear crawl across your yard or across your living room 10 times. Take a rest in between each!
Jumping Jacks
Set your own goal for jumping jacks. You can set a timer. For example, you can see how many jumping jacks you can do in 30 seconds. Or set an amount. See if you can do 15 jumping jacks in a row without stopping.
Push Ups
For your push ups, you can either have your toes to the ground, or you may do your push ups from your knees. Do a set of 5, take a rest, do another set of 5, take a rest, and then do a final set of 5. The next time you do your push ups, see if you can up your sets to 10!
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Sit Ups When you do your sit ups, you can either do them with a partner, or you can put your toes underneath the couch to help hold you still. Do 10 sit ups, take a rest, do 10 more, take a rest, and then do a final 10 sit ups. Make sure that your hands are behind your head, and that you are sitting all the way up. Don forget to breathe while you are doing your sit ups! | Squats For your squats, open your feet to shoulder width apart. Point your toes forward. Sit back like there is an invisible chair behind you. Then stand back up. Do 15 squats, take a break and shake it out, do 15 more, another shake out, and then do a final 15. Make sure to stretch your legs afterwards! | Lunges The sidewalk is a great place to do your lunges! Use the concrete blocks to set a goal for how many lunges you do. Start by doing lunges for 5 concrete blocks, then turn around and do them back. Make sure that you are alternating your lead leg! After you get better at your lunges, see if you can increase the number of blocks that you do! |
Sit Ups
When you do your sit ups, you can either do them with a partner, or you can put your toes underneath the couch to help hold you still. Do 10 sit ups, take a rest, do 10 more, take a rest, and then do a final 10 sit ups. Make sure that your hands are behind your head, and that you are sitting all the way up. Don forget to breathe while you are doing your sit ups!
Squats
For your squats, open your feet to shoulder width apart. Point your toes forward. Sit back like there is an invisible chair behind you. Then stand back up. Do 15 squats, take a break and shake it out, do 15 more, another shake out, and then do a final 15. Make sure to stretch your legs afterwards!
Lunges
The sidewalk is a great place to do your lunges! Use the concrete blocks to set a goal for how many lunges you do. Start by doing lunges for 5 concrete blocks, then turn around and do them back. Make sure that you are alternating your lead leg! After you get better at your lunges, see if you can increase the number of blocks that you do!
After Your Workout
When you have completed your daily workout, it is so important that you stretch. Stretch your legs and arms. Hold each stretch that you do for 10 seconds to make sure that you get a good stretch. Drink plenty of water, especially if it is warm out!
Make sure to get moving every day! I miss you all very much, and hope to get to see you soon!
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High Knees High knees can be done one of two ways. You can either do it in place, or while in motion. For example either pick a place inside or outside and then do high knees in one spot like the picture. Or you can do high knees in motion, like down the hallway or down the driveway/sidewalk. Do this activity for 30 seconds. | Frog Jumps Frog jumps are done by squatting down and then jumping up in the air. When you are doing this motion, both of your feet should leave the ground at the same time and then land at the same time. Do 10 frog jumps in a row. Take a rest and shake out your legs. Then do 10 more, another rest and then 10 more. | Crab Walks A crab walk is done by holding your body up off the ground by using your hands and feet. Keep your body off the ground, and use your hands and feet to walk like a crab. You can walk across your living room, down the hallway, or in the front yard. Do this for 10 seconds, 3 times. |
High Knees
High knees can be done one of two ways. You can either do it in place, or while in motion. For example either pick a place inside or outside and then do high knees in one spot like the picture. Or you can do high knees in motion, like down the hallway or down the driveway/sidewalk. Do this activity for 30 seconds.
Frog Jumps
Frog jumps are done by squatting down and then jumping up in the air. When you are doing this motion, both of your feet should leave the ground at the same time and then land at the same time. Do 10 frog jumps in a row. Take a rest and shake out your legs. Then do 10 more, another rest and then 10 more.
Crab Walks
A crab walk is done by holding your body up off the ground by using your hands and feet. Keep your body off the ground, and use your hands and feet to walk like a crab. You can walk across your living room, down the hallway, or in the front yard. Do this for 10 seconds, 3 times.
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Planks Planks are a core strengthening exercise. Start by lying on your stomach with your body flat on the ground. Then raise up either on your forearms, like the photo, or onto your hands like a push up. Try to keep your body nice and straight like the photo. Hold this pose for 15 seconds. Do this 3 times. | Hopping You can practice hopping on one foot by playing hopscotch! It is a great way to get outside and have some fun by drawing with chalk on the driveway/sidewalk. Practice first by hopping on one foot in place for 10 seconds. Then get to your game of hopscotch with friends or family! | Jump Rope Jumping rope is both a fun and easy way to get some great physical activity. There are many different ways that you can jump rope. The traditional way by jumping up and down on two feet, hopping on one foot, or rocking back and forth. You can jump rope on your own with a single rope, or use a long rope to jump with friends. Set time goals for your jumping rope. See how long you can jump rope without stopping. Then try and beat it the next time! |
Planks
Planks are a core strengthening exercise. Start by lying on your stomach with your body flat on the ground. Then raise up either on your forearms, like the photo, or onto your hands like a push up. Try to keep your body nice and straight like the photo. Hold this pose for 15 seconds. Do this 3 times.
Hopping
You can practice hopping on one foot by playing hopscotch! It is a great way to get outside and have some fun by drawing with chalk on the driveway/sidewalk. Practice first by hopping on one foot in place for 10 seconds. Then get to your game of hopscotch with friends or family!
Jump Rope
Jumping rope is both a fun and easy way to get some great physical activity. There are many different ways that you can jump rope. The traditional way by jumping up and down on two feet, hopping on one foot, or rocking back and forth. You can jump rope on your own with a single rope, or use a long rope to jump with friends. Set time goals for your jumping rope. See how long you can jump rope without stopping. Then try and beat it the next time!
