Video: Movement and balance (Part 1)

﻿Hello, my name is Stevie, and I'm your teacher. Today, we're going to learn about yoga. Yoga is really good to keep you strong and flexible, and it can also help you to relax. So I hope you're feeling fit and well, and you're wearing comfortable clothes. When you're ready, let's go. For this lesson you will need comfortable clothes, a clear floor space. Let's get ready. Find a quiet, clear space to work away from distractions. Ensure the area is safe, and that your child is feeling fit and well to take part in the lesson. Check you are wearing the right clothes for sport and physical activity. Use a familiar reference to prepare the learner that the activity is going to start. This could be a symbol, sound, or song. Press pause while you get things ready. It's time to look, listen, learn. So let's start by warming up the body. First of all, we're going to shake the hands. Get the hands and the fingers nice and loose and floppy, and then shake from the elbows, shake from the shoulders. Feel the arms really floppy and loose. Now let's come to the legs. Let's lift one foot up and give it a nice shake. Wibbly and wobbly and then swing from the knee and let's see if we can go from this hip. So can we shake from the hip? Can we wobble around? Arms out, that helps a bit. Oh, let's put that leg down. Come to the other side, lifting that foot, giving it a good shake and then swinging from the knee. And then from the hip giving it a good wibble and a wobble, got my arms out to help me balance, and then coming back down. So let's see if we can do that little sequence, so up and forward, out to the side, out to the back, keep upright to the side, to the front. Oh, bring that one down. Let's go to the other side. Foot up, out to the side, out to the back round again and to the front. So I'm feeling a bit warmer now. I hope you are. Now let's do some twisting now. So it's really good to warm up the upper body. And you might want to take your head all the way around. If that makes you feel a bit dizzy, then keep the head to the front and just feel that warming up in the waist and the chest and the arms. Brilliant. We need to just warm up these hips as well. So you can do some small circles or you can do some bigger circles. Now, let's go the other way. Small circles first, and then some bigger circles. Fantastic. So that's the end of the warmup. Bring the feet a bit closer, see how you feel. I'm feeling quite warm and body feels much looser and ready to go. Pause and have a go for yourself. So we're going to do some yoga breathing now. Yoga breathing helps us to feel calm and relaxed. So let's start just by listening to your breathing. You might want to close your eyes and just listen to your breathe coming in and out of your body. Now try to breathe in through your nose and out through the nose. Closing the eyes again, having a go at breathing in and out through your nose. Then bring your hands to your tummy and breathe in and out through your nose again. Feel your tummy underneath your hands. So as you breathe in through the nose, feel the tummy get bigger. And as you breathe out through the nose, feel as the tummy get smaller. Breathing in and breathing out. Close your eyes if that feels good. In through the nose, to me gets bigger, out through the nose to make it smaller. Well done. Now, just place your hands on your lap or wherever feels comfortable. And we're going to do a breathe now where we breathe out through the mouth then we're going to make an oo sound. So your lips are going to look like you're blowing out some candles. Are we ready? So breathe in through the nose, breathe out through the mouth. Breathe in through the nose, breathe out through the mouth. Breathe in through the nose, breathe out through the mouth. Well done. Pause and have a go yourself. Let's do some yoga postures with some breathing. First of all, make sure that you're standing with your feet about hip width apart, and then go nice and relaxed and straight up right. Now, we're going to do a forward bend first. So place your hands onto your thighs at the front of your legs, and then as we breathe in, we're going to go down the leg just to the knees, breathing out and then breathe in as you come back up, breathe out and relax. Go a bit further this time breathing in, and as you breathe out, come down past the knees, relax, breathe in, come back up, breathe out, relax. See if you can get a bit further. Breathe in, as you breathe out, slide your hands all the way down to your ankles. Breathe in and come back up, relax the shoulders and breathe out. Well done. Now we're going to stand like a warrior. It's about what make us feel really strong. Step out with one foot, turn the toes out, so it's facing that way, and then the back heel goes back a little bit, but your body is facing forwards. Go to breathe in, and as we breathe out, we take the hands out, we bend the knee and we look over that hand. Breathe in, breathe out as we come back. Do you feel strong? Let's try that again. Breathe in, breathe out. Bend the knee, look over the hand. Breathe in and breathe out. Look really strong. That's been the feedback forward and then go the other side. Turn the toes to face that way, turn the heel to face that way, body forwards, breathe in, breathe out. Bend the knee, turn the head. Breathe in, breathe out, come back. Once more. breathe in, breathe out. Bend the knee, take the head round, breathing in, breathe out. Bring the feet closer, stand still, see how you feel. Do you feel strong like a warrior? Okay. Now we're going to do the tree which is all about balance using the breathe again. So bring your foot to rest on your ankle so you don't wobble too much. And then breathe in, stretch the arms up, breathe out, bring the hands down. Breathe in and then breathe out release. To the other side, bring the foot up, rest it on the ankle breathe in, bring the arms up. Breathe out, bring the hands down. Breathe in, release the hands and the legs as you breathe out. Now, let's see if we can do a bit more of a balance with that. Let's see if we can bring the foot up to just below the knee. Don't worry if you wobble. It's okay. So let's try this first leg up. Breathe in, stretch up, breathe out. Bring the hands down, breathe in, breathe out, bring everything down. Other side, get your foot in place first, get your balance. Breathe in, stretch up, breathe out. Bring the hands down, breathe in, breathe out and relax. Now, how do you feel? Just have a think about what's going on in your body. Do you shoulders feel nice and relaxed? Do you feel nice and strong after doing the warrior? And hopefully you feel a bit more balanced from doing that tree. Pause now and have a go yourself. So we're going to do some posture sitting down this time. So find a comfortable position on the floor with your back stretched out, your back nice and straight. And we're going to do a forward bend. We're going to breathe in through the nose and breathe out with that oo breath. Breathe in, breathe out. Breathe in, breathe out. Breathe in, bring your hands down, and then take one foot into the side of the leg, can be anywhere you want it to be as long as you feel comfortable, you can sit up nice and tall. Bring the arms up, stretch, breathe in through the nose, breathe out. Breathe in, stretch, breathe out. Breathe in, bring the hands down. Stretch that leg out, bring the other foot in. Get comfy. Sit up nice and tall. Breathe in, stretch, breathe out. Breathe in, stretch, breathe out. Breathe in, stretch and then bring the arms down. Bring both knees in, as if you can give yourself a big cuddle, a big squeeze, fantastic. And then bring the soles of the feet together. We call this the butterfly. So make sure that you're comfortable. So you might want to bring your feet a bit further forward, further in wherever you feel comfortable. Have the hands somewhere on the legs, so you can sit up nice and tall and then rock from side to side, keeping nice and straight in your back. Feel that rocking on your bottom. And then I'm going to do some twisting. So breathe in nice and tall, breathe out, twist to the side, hand on the knee from behind you. Take the head around if that feels comfortable. Breathe in here and then breathe out, come back to the front. Breathe in nice and tall, breathe out. Come to the other side hand on the knee, hand behind, turn the head, breathe in, breathe out, come back to the front. Let's do that again. Breathe in nice and tall. Breathe out. Twist to the side. Turn the head if that feels good, breathe in, breathe out, back to the centre. Nice and tall, breathe in, breathe out as you twist, hand on the knee, other hand behind, take the head, breathe in and breathe out. Bring the hands back down. Then bring these in again. Give you something nice squeeze . And then we're going to shuffle forwards a little bit and keep yourself quite tight, but take the hands underneath the knees this time. We're going to rock backwards and forwards. So make sure you've got plenty of space. So roll back and row forwards. Roll back and row forwards. Roll back and row forwards. Last time, backwards and forwards. Have a squeeze. And then bring yourself just to sit down wherever it's comfortable. Well done. Pause and have a go yourself. STEP Principal. All of our activities can be adapted using the STEP Principle, space, task, equipment, people. For example, balloon with beads in to support visually impaired learners, bigger, brighter resources, adapt the space and activities to suit wheelchair users. For example, most of the movements can be done sitting down. Make it easier. Take breaks to shake the arms and legs before moving on. Personalise the warmup movements to best meet the needs of your child, fewer exercises, shorter duration. Make it harder. Look at our masterclass and explore top tips from elite athletes. Encourage slowing down and speeding up the movements. Repeat the movement. More ideas. Ask your parents or carer to help you search for and watch a range of fitness classes. Which one do you like best? Look for opportunities to stretch and move your body in fun and different ways. Great work today. I hope you enjoyed the lesson. Can't wait to see you again soon. Bye.

Worksheet: Movement and balance (Part 1)

Lesson summary: Movement and balance (Part 1)

In this lesson we introduce some simple yoga postures and breathing.

Physical Development

AL Physical Development

Specialist

Applying Learning

Movement and balance (Part 1)

Movement & Balance

UNIT

Movement and balance (Part 2)

Movement and balance (Part 3)