This routine has been presented to you as an example of how you can put together your own routine. Today is the day you are invited to share your routine with us.
-------------------
Final Activity
Please, record and post your final routine on Discussion Board.
It is important to remember that you are free to structure the order and complexity of your own routine in a creative, personal and convenient way, in accordance to your own capacities, abilities and experience.
This
section is for you to continue stretching on your own. The stretching
session has three parts: warm up, alignment and stretching yoga style.
It is an honor system, so I trust you will stretch in order to improve
your mind-body connection, relax and experience peaceful and quiet
happiness in the midst of the challenges we are all facing.
You will watch s video that will introduce you to the practice of mindfulness, a natural result of practicing stretching yoga style.
-----------------------------------
I. WARM UP
(6:19 min) Body Warm-Up
Let us do our isolation warm-up routine as we have done in class:
neck
shoulders
arms
torso
hips
legs
ankles
--------------------------------
II - Alignment
Body Alignment (2:00 min)
Close your eyes
Imagine a string pulling you from the top of your head up towards infinite
Elongate of your neck
relax your shoulders
Imagine gravity is pulling you towards the ground, from the bottom of your feet downward
Inhale and on the exhale press your abdomen against your spine
Flatten your back
Tuck in your rib cage
Rotate your shoulder so that the align with your hips
Bring your tailbone slightly forward
Soften your knees
--------------------------------------------
III. Stretching
(20:18 min)
Standing Yoga Poses
a) Follow the Routine. b) Try to memorize this routine and the names of the poses in
English. You will be recording your routine and posting it at the end of
the semester. Question 1
Describe briefly, in writing, the poses that you find most difficult to achieve.
----------------------------------- IV - Video
(7:51 min) Question 2
After watching the video, write a paragraph
summarizing the main points discussed.
This
section is for you to continue stretching on your own. The stretching
session has three parts: warm up, alignment and stretching yoga style.
It is an honor system, so I trust you will stretch in order to improve
your mind-body connection, relax and experience peaceful and quiet
happiness in the midst of the challenges we are all facing.
You will read a brief article further explain the importance of mindfulness.
---------------------------------
I. WARM UP
(6:19 min) Body Warm-Up
Let us do our isolation warm-up routine as we have done in class:
neck
shoulders
arms
torso
hips
legs
ankles
-----------------------
II - Alignment
Body Alignment (2:00 min)
Close your eyes
Imagine a string pulling you from the top of your head up towards infinite
Elongate of your neck
relax your shoulders
Imagine gravity is pulling you towards the ground, from the bottom of your feet downward
Inhale and on the exhale press your abdomen against your spine
Flatten your back
Tuck in your rib cage
Rotate your shoulder so that the align with your hips
Bring your tailbone slightly forward
Soften your knees
---------------------------------
III- Stretching
(20:18 min)
Standing Yoga Poses
a) Follow the Routine. b) Try to memorize this routine since you will be recording it as you do it and posting it at the end of the semester.
c) Describe briefly, in writing, how you feelwhen you are done.
----------------------
IV - Article
a) Click on the link below and read the brief article.
b) Explain how the article applies to your own situation as a university student.
This
section, as stressed before, is for you to continue stretching on your own. The stretching
session has three parts: warm up, alignment and stretching yoga style.
As stated before, it is an honor system, so I trust you will stretch in order to improve
your mind-body connection, relax and experience peaceful and quiet
happiness in the midst of the challenges we are all facing.
You will continue watching a series of videos that will guide you through the stretching session today.
A former student's letter will illustrate how stretching will help you when you graduate and join the labor market.
Finally, you will explain the benefits of stretching for the muscle groups mentioned below.
-------------------------------
I - Warm Up
Body Warm Up (6:19 min)
Let us do our isolation warm-up routine as we have done in class:
neck
shoulders
arms
torso
hips
legs
ankles
Question 1
Write a reflection about the warm up.
-----------------------------------------
II - Alignment
Body Alignment (2:00 min)
Close your eyes
Imagine a string pulling you from the top of your head up towards infinite
Elongate of your neck
relax your shoulders
Imagine gravity is pulling you towards the ground, from the bottom of your feet downward
Inhale and on the exhale press your abdomen against your spine
Flatten your back
Tuck in your rib cage
Rotate your shoulder so that the align with your hips
Bring your tailbone slightly forward
Soften your knees
Question 2
Write a response to the alignment exercise.
---------------------------
III - Stretching
(20:18 min)
Standing Yoga Poses
a) Follow the Routine.
Try to memorize this routine since you will be recording it as you do it, and posting it at the end of the semester.
Question 3
a) Describe briefly, in writing, how you feelwhen you are done.
b) How many poses are you able to memorize at this point?
---------------------------------
IV - Letter (10 min)
Tue 1/28/2020 4:56 PM
Dear Professor,
Happy Tuesday! I hope your year and Spring semester has been off to a great start.
Primarily, I wanted to reach out and thank you for sharing your
knowledge of stretching, mindfulness, self-reflection and positivity in
your classes. While other courses have surely helped me in my post-grad
endeavors, your classes have made a meaningful mark
on my well-being and outlook of life. I am realizing this more and more.
Shortly after my graduation in May, I began a corporate office job which
has been going well, but leads a quite sedentary lifestyle.
Additionally, with the stress of constant emails and busy days, it is
easy to get into bad habits -- sitting for hours at a
time, working while eating lunch, checking emails at home, etc. Despite
going to the gym often, such habits have lasting effects and it is easy
to get stuck in a rather toxic routine which spirals into other areas of
life beyond just work.
But, I always think back to your classes and the emphasis on being
present in the moment, treating your body like a temple and radiating
optimism. I take a step back to reflect and remind myself of these
principles. It has helped a lot in my happiness, health,
attitude and overall way of life.
I hope other students gained as much as I did from your classes. Such
knowledge and awareness is invaluable (and very underrated).
Keep doing what you're doing!
All the best,
E.
Question 4
Based on the above letter, what does "being
present in the moment, treating your body like a temple and radiating
optimism" mean?
-----------------------------------
Question 5
V - Summarize
the benefits of stretching on the following muscle groups (10 min)
