funYoga for Students, Families and Staff Simple Home Activities

www.fitness365.me/moveathome Why ? In the times of Covid-19 pandemic, it is important for all of us to stay fit. WHO recommends everyone to Stay Physically and Mentally Active at Home, and do 30 to 60 minutes of physical activity per day – Fun Games Yoga, Push Ups, Curl Ups, Free hand exercise, Rope Skip or Walk Up and Down the Stairs. Yoga is designed to bring mental, physical, and emotional health and balance. Yoga is often used as a physical activity to improve muscle strength and endurance. Yoga is Fun for Kids!!! Yoga should be presented as a judgment free activity for Students. Students are accepted at any athletic or fitness level. Yoga embraces the fact that each student’s body is unique, and yoga challenges students to focus inwardly instead of comparing themselves to students around them.

Yoga is great for kids as many of the poses have an animal themed focus. For example, fun names like Camel (), lion, Cat (Marjaryasana), Cow (Bitilasana), eagle, and Frog () keep kids entertained and engaged. PN: Parents must take break from work, walk around or do some Yoga with their children.

Pick any Card in a day (How to use): FunYoga for Kids is recommended for youth ages Nursery to 8th Grade and is designed to take three to five minutes per card. You can use these cards at Home … and when the school reopens, do it in the classroom or on the ground.

• Begin by picking any card in the deck (These cards are designed to be used on their own or in combination with each other) • Once a card is chosen, read the description of the first pose and show how to do the pose. • Hold the pose for 45 seconds to one minute while breathing continuously. • Once you have finished the first pose, read the next description and transition into the next pose. Remember to show how to do the pose and to breathe throughout the poses. • Continue this pattern until the card is complete.

Remember to relax and have fun! Stay Safe. Stay Fit!! CARD 1

Mountain () Tree () Chair () Forward Fold Standing tall with your feet Balancing on one leg, Standing with feet hip With your feet hip hip distance apart, place place the bottom of your distance apart, bend distance apart and a your arms at your side with opposite foot on your ankle, your knees and drop soft bend in the knees, the palms facing forward. calf, or inner thigh. Be your hips as if you are fold your chest forward sure to avoid the knee. in a Chair towards your thighs. Relax your shoulders away (Utkatasana). from the ears. Lift your Bring your hand to heart Keep your knees behind Drop the top of your head chest slightly and engage center at the chest. Breathe your toes and engage your towards the mat and let your core muscles. deeply. Switch sides. glute muscles. Hold your the hands relax on, or arms out straight toward, the ground. Keep your feet firm on the Tip: Focus your eyes on a stationary object. in front of you, palms floor. Breathe deeply. facing each other.

Tip: You should be able to look down to see your toes overyour knees and your weight should be mostly on your heels. CARD 2

Mountain (Tadasana) Airplane Gorilla Rag Doll Standing tall with your feet (Dekasana) With feet a little wider than () hip distance apart, place Balancing on one leg, hip distance apart, hinge Standing with feet hip width your arms at your side with extend the other leg back forward at the hips and apart, bend over at the hips the palms facing forward. and hinge from the hips. keep the spine straight. and hang your head. Relax your shoulders away Lower your chest until Keep your chest open and Clasp hands to elBow from the ears. Lift your both the legs and torso are gently sway from side to ()s and chest slightly and engage parallel with the floor. side shifting your weight relax by shaking your your core muscles. from foot to foot. head “yes and no.” Gently Hold this pose and breathe rock back and forth while Keep your feet firm on the deeply while extending Tip: Make the pose as active taking deep breaths. the arms out to the sides. or gentle as you want, add in floor. Breathe deeply. monkey sounds to make itfun! Switch sides. CARD 3

Swaying Tree Crescent Warrior II Child's Pose () (Vriksasana) Step on back in a high ( II) Start kneeling on all With your feet hip distance position. Lift the Step your left leg back fours with your big toes touching. Sink hips towards apart, inhale with your arms back heel so your weight and align your heels. up above your head with is on your back toes. Bend the knee of your your heels and walk palms facing one another. front leg so it is stacked your arms out in front. Bend the knee of your over your ankle, toes Keeping your feet planted front leg so it is stacked Press your chest towards facing forward. Straighten on the ground and arms over your ankle, toes the ground. Rest the your back leg and point above your head, stretch facing forward. forehead on the ground your toes to the side. your arms to the left and breathe deeply. and then to the right. With abs engaged reach Bring your arms to shoulder arms to the sky, palms height and straighten them facing each other. Gaze out in a “T” at your sides, forward. Switch legs. palms face down. Gaze over the fingers of your Tip: Relax your shoulders back and engage your abdominals. lead arm. Switch legs. CARD 4

Easy Pose Plank (Phalakasana) Side Plank Resting Pose () With straight arms and (Vasisthasana) (Savasana) Sit on your bottom and fingers spread wide on the Start in the Plank Lay down on your back in a cross your shins. Allow ground, stack your (Phalakasana) position. comfortable position, relax the knees to fall out to shoulders above your Reach one arm up towards all your muscles. Rest your the side and rest your wrists. Extend your legs the sky. Open your torso arms at your sides, palms feet under your knees. straight out and balance and hips to the side. facing upward. Straighten on your toes. Sit tall with abs engaged Balance on the side of your your legs and let your feet and rest hands gently Keep your back straight feet, placing your top foot fall open to the sides. on knees. Gaze forward and abdominal muscles on the floor behind your and breathe deeply. firm. Be sure to breathe bottom foot. Keep your steadily while holding this hips lifted and wrists in a static pose. straight line. Switch sides. Tip: Keep your gaze about 12 Tip: To make it easier on your inches in front of your fingers so abs, drop your bottom knee your head doesn’t fall. to the ground. For an extra challenge, stack your feet. CARD 5

Easy Pose Cobra () Bow Half Camel (Sukhasana) Laying on your belly, place (Dhanurasana) (Ustrasana) Sit on your bottom and your hands by your ribs with Lying on your stomach, Start kneeling with your hips cross your shins. Allow the palms on the ground. Use bend your knees to bring stacked over your knees. knees to fall out to the side your lower back muscles your heels towards your Reach your right hand to and rest your feet under to lift your chest up off the glutes. Reach your hands your right heel and raise your knees. ground. around to grasp your your left arm into the air. ankles. Sit tall with abs engaged Keep your hips and tops of While keeping hips stacked and rest hands gently on feet on the ground. Breathe Lift your knees and chest over knees, arch your back knees. Gaze forward and deeply. off the ground to balance on around and lift the chest. breathe deeply. your belly. Breathe deeply. Gaze up towards the sky Tip: Keep elBow (Dhanurasana)s and breathe deeply. Switch close to the body. sides. CARD 6

TableTop Cat (Marjaryasana)/ Bird Dog (Parsva Child's Pose (Balasana) While on your hands and Cow (Bitilasana) Balasana) Start kneeling on all knees, stack your shoulders Start on all fours. Place While on your hands and fours with your big toes over your wrist, and hips your shoulders over your knees, extend your leg touching. Sink hips towards over your knees. Keep your wrists and hips over your out and your opposite your heels and walk hands shoulder width apart knees. Arch your back to arm. Engage your core your arms out in front. and knees hip width apart. the sky and tuck in the muscles and balance on Press your chest towards Engage the core muscles tailbone. Let your head your hands and knee that the ground. Rest the and gaze about 6 inches fall between your arms. are placed on ground. in front of your hands. forehead on the ground Keep the extended arm From there, sink the belly and breathe deeply. and leg, as well as your towards the ground, and lift head, in line with your the chest and chin. Gently back. Switch sides. alternate between the 2 poses breathing deeply. Tip: Add in Cat and Cow noises to make it fun! CARD 7

TableTop Down Dog (Dho Low Lunge Lying Twist (Supta While on your hands and Mukha Step one leg back as far ) knees, stack your shoulders Shvanasana) as you can. Stack the Lying on the ground, leave over your wrist, and hips opposite knee over your one leg on the ground. over your knees. Keep your With hands and feet ankle. Lower your hips firmly planted on the Bring your other knee up hands shoulder width apart and bend your knee until toward your chest and then and knees hip width apart. ground, lift your hips it is bent at 90 degrees. into an inverted “V.” place your bent knee on the Engage the core muscles outside of your other leg. and gaze about 6 inches Press your chest toward Frame your foot with Extend your arms out in front of your hands. your thighs and drive your your hands while keeping heels down to the ground. your chest open and for support. Leave both Keep your head relaxed shoulders retracted. Gaze shoulders on the ground between the arms. forward. Switch legs. as you drop your knee, Tip: Avoid rounding your back and stretching your low keep your feet at hip distanceapart. back. Switch sides. CARD 8

Hero () Camel (Ustrasana) Boat (Naukasana) Bridge (Setu In a seated position, place Start kneeling with your Sit with your bottom on Bandhasana) the tops of your feet on the hips stacked over your the floor, knees bent, and Lying on your back, place your mat and place your bottom knees. Reach hands back feet planted on the floor. palms face down by your hips. on your heels. Keep your to grab your heels. While Place hands behind knees Bend your knees, with feet hip back straight and upright keeping hips stacked and engage your core distance apart and feet firmly and relax your shoulders. over knees, arch your muscles. Lift your feet off planted on the ground. Rest your hands on your back around and lift the the ground keeping your knees. Gaze forward. chest. Gaze up towards back straight and long. Lift your hips by pressing up the sky. Breathe deeply. Reach your hands towards through the feet. Gaze towards your knees as you balance. the sky. Use your inner thigh muscles to keep your hips in Tip: Keep the chest open line with your knees and and lifted, relax shoulders away from the ears. For a greater toes. Breathe deeply. challenge straighten out the legs. Tip: Keep your head still and your shoulders away from the ears. CARD 9

Hero (Virasana) Frog (Bhekasana) Dancer Swaying Tree In a seated position, place With feet a little wider () (Vriksasana) the tops of your feet on the than hip distance apart, Stand tall, shoulders down With your feet hip distance mat and place your bottom bend your knees and and hips pointing forward. apart, inhale with your arms on your heels. Keep your sink your hips down as Reach behind you with up above your head with back straight and upright far as they will go. your right hand, bend your palms facing one another. and relax your shoulders. right leg and hold the top Balance on the toes. Rest Keeping your feet planted Rest your hands on your of your right foot. Raise your arms on the inside of on the ground and arms knees. Gaze forward. your left arm up to the sky, both legs. Gaze forward above your head, stretch keeping your elBow and keep the chest open. your arms to the left (Dhanurasana) close to and then to the right. Tip: To add some action, jump up your ear. Switch legs. and down reaching your hands to the sky and ribbit like a Frog Tip: Keep your hips square (Bhekasana)! and gaze forward. CARD 10

Child's Pose (Balasana) Warrior II Triangle Mountain Start kneeling on all (Virabhadrasana II) () (Tadasana) fours with your big toes Step your left leg back Step your left leg back and Standing tall with your feet touching. Sink hips towards and align your heels. align your heels. Arrange hip distance apart, place your heels and walk Bend the knee of your your front toes so they your arms at your side with your arms out in front. front leg so it is stacked are facing forward and the palms facing forward. over your ankle,toes your back toes facing the Press your chest towards Relax your shoulders away facing forward. Straighten side (Warrior II the ground. Rest the from the ears. Lift your your back leg and point (Virabhadrasana II) feet). forehead on the ground chest slightly and engage your toes to the side. Keeping both legs straight, and breathe deeply. your core muscles. shift your arms and weight Bring your arms to shoulder Keep your feet firm on the forward while lowering your height and straighten them floor. Breathe deeply. out in a “T” at your sides, right hand towards the palms face down. Gaze ground. Raise left arm in over the fingers of your the air, keeping arms in a lead arm. Switch legs. straight line. Switch sides. CARD 11

Child's Pose (Balasana) Cobra Locust Resting Pose Start kneeling on all (Bhujangasana) () (Savasana) fours with your big toes Laying on your belly, Lying on your stomach, Lay down on your back in a touching. Sink hips towards place your hands by your extend your arms out in comfortable position, relax your heels and walk ribs with palms on the front of your body, palms all your muscles. Rest your your arms out in front. ground. Use your lower facing each other. Lift arms at your sides, palms back muscles to lift your your arms and legs off facing upward. Straighten Press your chest towards chest up off the ground. the ground to balance on your legs and let your feet the ground. Rest the your torso. Lift the chest fall open to the sides. forehead on the ground Keep your hips and tops and engage your lower and breathe deeply. of feet on the ground. Breathe deeply. back muscles. Breathe deeply and hold the pose. Tip: Keep elBow (Dhanurasana)s close to the body. CARD 12

Forward Fold Plank Cobra Wind Removing With your feet hip (Phalakasana) (Bhujangasana) (Pawanmuktasana) distance apart and a With straight arms and Laying on your belly, Lying on the ground, leave soft bend in the knees, fingers spread wide on place your hands by your your left leg on the ground. fold your chest forward the ground, stack your ribs with palms on the Bring your right knee towards your thighs. shoulders above your ground. Use your lower up towards your chest. wrists. Extend your legs back muscles to lift your Interlock your fingers on Drop the top of your head straight out and balance chest up off the ground. the top of your shin. towards the mat and let on your toes. the hands relax on, or Keep your hips and tops Keep head, shoulders, toward, the ground. Keep your back straight of feet on the ground. back, and hips placed and abdominal muscles Breathe deeply. on the ground. Breathe firm. Be sure to breathe deeply. Switch legs. steadily while holding Tip: Keep elBow (Dhanurasana)s this static pose. close to the body. Tip: Keep your gaze about 12 inches in front of your fingers so your head doesn’t fall. CARD 13

Hero (Virasana) Locust Bow Lying Twist (Supta In a seated position, place (Salabhasana) (Dhanurasana) Matsyendrasana) the tops of your feet on the Lying on your stomach, Lying on your stomach, Lying on the ground, leave mat and place your bottom extend your arms out in bend your knees to bring one leg on the ground. on your heels. Keep your front of your body, palms your heels towards your Bring your other knee up back straight and upright facing each other. Lift glutes. Reach your hands toward your chest and then and relax your shoulders. your arms and legs off the around to grasp your place your bent knee on the Rest your hands on your ground to balance on your ankles. outside of your other leg. knees. Gaze forward. torso. Lift the chest and Lift your knees and chest Extend your arms out engage your lower back off the ground to balance on for support. Leave both muscles. Breathe deeply your belly. Breathe deeply. shoulders on the ground and hold the pose. as you drop your knee, stretching your low back. Switch sides. CARD 14

TableTop Bird Dog (Parsva Boat (Naukasana) Wind Removing While on your hands and Balasana) Sit with your bottom on (Pawanmuktasana) knees, stack your shoulders While on your hands and the floor, knees bent, and Lying on the ground, leave over your wrist, and hips knees, extend your leg feet planted on the floor. your left leg on the ground. over your knees. Keep your out and your opposite Place hands behind knees Bring your right knee hands shoulder width apart arm. Engage your core and engage your core up towards your chest. and knees hip width apart. muscles and balance on muscles. Lift your feet off Interlock your fingers on Engage the core muscles your hands and knee that the ground keeping your the top of your shin. and gaze about 6 inches are placed on ground. back straight and long. in front of your hands. Reach your hands towards Keep head, shoulders, Keep the extended arm your knees as you balance. back, and hips placed and leg, as well as your on the ground. Breathe head, in line with your Tip: Keep the chest open and deeply. Switch legs. back. Switch sides. lifted, relax shoulders away from the ears. For a greater challenge straighten out the legs. CARD 15

Cat (Marjaryasana) Down Dog (Dho Tree(Vriksasana) Rag Doll (Uttanasana) /Cow (Bitilasana) Mukha Shvanasana) Balancing on one leg, place Standing with feet hip width Start on all fours. Place With hands and feet firmly the bottom of your opposite apart, bend over at the hips your shoulders over your planted on the ground, lift foot on your and hang your head. ankle, calf, or inner thigh. wrists and hips over your your hips into an inverted Clasp hands to elbows and knees. Arch your back to “V.” Be sure to avoid the knee. Press your chest toward relax by shaking your head the sky and tuck in the your thighs and drive your Bring your hand to heart “yes and no.” Gently rock back tailbone. Let your head fall heels down to the ground. center at the chest. Breathe and forth while taking deep between your arms. Keep your head relaxed deeply. Switch sides. breaths. From there, sink the belly between the arms. towards the ground, and lift Tip: Focus your eyes on a stationary object. the chest and chin. Gently Tip: Avoid rounding your back and keep your feet at hip alternate between the 2 distance apart. poses breathing deeply.

Tip: Add in Cat and Cow noises to make it fun! CARD 16

Forward Fold Crescent Triangle Resting Pose With your feet hip Step on back in a high (Trikonasana) (Savasana) distance apart and a lunge position. Lift the Step your left leg back and Lay down on your back in a soft bend in the knees, back heel so your weight align your heels. comfortable position, relax fold your chest forward is on your back toes. Arrange your front toes all your muscles. Rest your towards your thighs. so they are facing forward arms at your sides, palms Bend the knee of your and your back toes facing facing upward. Straighten Drop the top of your head front leg so it is stacked the side (Warrior II your legs and let your feet towards the mat and let over your ankle, toes (Virabhadrasana II) feet). fall open to the sides. the hands relax on, or facing forward. toward, the ground. Keeping both legs straight, With abs engaged reach shift your arms and weight arms to the sky, palms forward while lowering your facing each other. Gaze right hand towards the forward. Switch legs. ground. Raise left arm in the air, keeping arms in a Tip: Relax your shoulders back and engage your abdominals. straight line. Switch sides. CARD 17

Child's Pose (Balasana) Airplane Frog (Bhekasana) Seated Fold Start kneeling on all (Dekasana) With feet a little wider While seated on your fours with your big toes Balancing on one leg, than hip distance apart, bottom, extend both legs touching. Sink hips towards extend the other leg back bend your knees and forward. Lean your chest your heels and walk and hinge from the hips. sink your hips down as close to the thighs and your arms out in front. far as they will go. reach your hands toward Lower your chest until your toes. Breathe deeply. Press your chest towards both the legs and torso Balance on the toes. Rest the ground. Rest the are parallel with the floor. your arms on the inside of forehead on the ground and Hold this pose and both legs. Gaze forward breathe deeply. breathe deeply while and keep the chest open. extending the arms out to the sides. Switch sides. Tip: To add some action, jump up and down reaching your hands to the sky and ribbit like a Frog (Bhekasana)! CARD 18

Easy Pose Dancer Chair (Utkatasana) Seated Fold (Sukhasana) (Natarajasana) Standing with feet hip While seated on your Sit on your bottom and Stand tall, shoulders down distance apart, bend your bottom, extend both legs cross your shins. Allow and hips pointing forward. knees and drop your hips forward. Lean your chest the knees to fall out to Reach behind you with as if you are sitting in a close to the thighs and the side and rest your your right hand, bend your Chair (Utkatasana). reach your hands toward feet under your knees. right leg and hold the top your toes. Breathe deeply. Keep your knees behind of your right foot. Raise Sit tall with abs engaged your toes and engage your left arm up to the sky, and rest hands gently your glute muscles. Hold keeping your elBow on knees. Gaze forward your arms out straight (Dhanurasana) close to and breathe deeply. in front of you, palms your ear. Switch legs. facing each other. Tip: Keep your hips square and gaze forward. Tip: You should be able to look down to see your toes overyour knees and your weight should be mostly on your heels. CARD 19

Gorilla Side Plank Low Lunge Bridge (Setu With feet a little wider than (Vasisthasana) Step one leg back as far as Bandhasana) hip distance apart, hinge Start in the Plank you can. Stack the opposite Lying on your back, place forward at the hips and (Phalakasana) position. knee over your ankle. your palms face down by keep the spine straight. Reach one arm up Lower your hips and bend your hips. Bend your knees, towards the sky. Open your knee until it is bent at with feet hip distance apart Keep your chest open and your torso and hips to the 90 degrees. and feet firmly planted on gently sway from side to side. Balance on the side of the ground. side shifting your weight Frame your foot with your your feet, placing your top from foot to foot. hands while keeping your Lift your hips by pressing foot on the floor behind your chest open and shoulders up through the feet. Gaze bottom foot. Keep your hips Tip: Make the pose as active or retracted. Gaze forward. towards the sky. Use your gentle as you want, add in monkey lifted and wrists in a straight Switch legs. inner thigh muscles to keep sounds to make it fun! line. Switch sides. your hips in line with your knees and toes. Breathe Tip: To make it easier on your abs, drop your bottom knee tothe deeply. ground. For an extra challenge, Tip: Keep your head still and your stack your feet. shoulders away from the ears. CARD 20

Hero (Virasana) Half Camel (Ardh Warrior II Resting Pose In a seated position, place Ustrasana) (Virabhadrasana II) (Savasana) the tops of your feet on the Start kneeling with your hips Step your left leg back and Lay down on your back in a mat and place your bottom stacked over your knees. align your heels. Bend comfortable position, relax on your heels. Keep your Reach your right hand to the knee of your front leg all your muscles. Rest your back straight and upright your right heel and raise so it is stacked over your arms at your sides, palms and relax your shoulders. your left arm into the air. ankle, toes facing forward. facing upward. Straighten Rest your hands on your Straighten your back leg your legs and let your feet While keeping hips stacked knees. Gaze forward. and point your toes to fall open to the sides. over knees, arch your back the side. around and lift the chest. Bring your arms to shoulder Gaze up towards the sky height and straighten them and breathe deeply. out in a “T” at your sides, Switch sides. palms face down. Gaze over the fingers of your lead arm. Switch legs. CARD 21

Cat (Marjaryasana)/ Camel (Ustrasana) Down Dog (Dho Wind Removing Cow (Bitilasana) Start kneeling with your Mukha (Pawanmuktasana) Start on all fours. Place hips stacked over your Shvanasana) Lying on the ground, leave your shoulders over your knees. Reach hands back your left leg on the ground. to grab your heels. While With hands and feet wrists and hips over your firmly planted on the Bring your right knee knees. Arch your back to keeping hips stacked up towards your chest. over knees, arch your ground, lift your hips the sky and tuck in the into an inverted “V.” Interlock your fingers on tailbone. Let your head fall back around and lift the the top of your shin. Press your chest toward between your arms. chest. Gaze up towards the sky. Breathe deeply. your thighs and drive your Keep head, shoulders, From there, sink the belly heels down to the ground. back, and hips placed towards the ground, and lift Keep your head relaxed on the ground. Breathe the chest and chin. Gently between the arms. deeply. Switch legs. alternate between the 2 Tip: Avoid rounding your back and poses breathing deeply. keep your feet at hip distanceapart. Tip: Add in Cat andCow noises to make it fun! CARD 22

Bird Dog (Parsva Frog (Bhekasana) Gorilla Cat (Marjaryasana)/ Balasana) With feet a little wider than With feet a little wider than Cow (Bitilasana) While on your hands and hip distance apart, bend hip distance apart, hinge Start on all fours. Place knees, extend your leg out your knees and sink your forward at the hips and your shoulders over your and your opposite arm. hips down as far as they keep the spine straight. wrists and hips over your Engage your core muscles will go. knees. Arch your back to Keep your chest open and and balance on your hands the sky and tuck in the Balance on the toes. Rest gently sway from side to and knee that are placed on tailbone. Let your head fall your arms on the inside of side shifting your weight ground. between your arms. both legs. Gaze forward from foot to foot. From there, sink the belly Keep the extended arm and and keep the chest open. towards the ground, and lift leg, as well as your head, in Tip: Make the pose as active the chest and chin. Gently line with your back. Tip: To add some action, jump up or gentle as you want, add in monkey sounds to make itfun! alternate between the 2 Switch sides. and down reaching your hands to the sky and ribbit like a Frog poses breathing deeply. (Bhekasana)! Tip:Add in Cat and Cow noises to make it fun! View Home Activities at: www.fitness365.me

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