Grab your leg around the lower knee and sit

g. Figure 4’s back, pretending to be sitting in a chair and

hold for 3 seconds.

Take a big step forward, while keeping your

h. Forward lunges with side bend back leg straight, and lunge forward. At the
same time, extend your hands above your head
and lean to one side and hold for 3 seconds.

With your legs in a wide stance, sit back,

i. Side lunges pretending to sit in a chair and lean to one side,
keeping the opposite leg straight and hold for 3
seconds.

Walk your hands forward until you assume a

j. Inchworm high plank position. Then, reverse the
movement, while walking your hands back
towards your feet to return to the starting
position.

2. Activities - Yoga and Tai Chi (30 Minutes - 15 minutes per each)

*Break the class into 2 groups, 1 half with yoga and 1 half with tai chi switching after 10

minutes*

Tai Chi - https://www.youtube.com/watch?v=apIffYvzuS0

Equipment: None

Benefits: explores full ranges of motion of multiple joints which helps in rehabilitation scenarios

Each movement is done slowly and purposefully about 4-6 times.

● Relaxed stance, knees shoulder-width apart and slightly bent. Arms at sides, elbows bent,

breathe out arms go out, breathe in arms come into sides

● Relaxed stance, knees shoulder-width apart and slightly bent. Hands by chest elbows bent

and by shoulders, breathe in shoulder blades pull together chest goes forward, breathe out

hands come to chest back is straight.

● Relaxed stance, knees shoulder-width apart and slightly bent. Arms straight out in front

of the chest, breathe in shoulder blades pull together chest goes forward slight arch in

lumbar, breathe out arm go back to starting.

● Relaxed stance, knees shoulder-width apart and slightly bent. 1 arm by side hand towards

the ground, 1 arm beside head, breathe in both arms stretch back (top arm can have a

slight bend in the elbow), breathe out and arms return to relaxed start, switch arms and

repeat.

● Relaxed stance, knees shoulder-width apart and slightly bent. Next, we're going to swing

arms and twist the body sideways in the same motion. 1 hand touches the top of your

shoulder and the other hand touches your lower back. Both arms are relaxed and bent and

the elbow

● Relaxed stance, knees shoulder-width apart and slightly bent. Now slowly shift weight

onto your right leg. Place the ball of your left foot on the ground. Gently lift your left

foot, and then place your left heel on the ground first, and then your left toe. And then

shift weight back onto your right leg turning your left toe in. Slowly shift weight over to

your left leg and bring your right foot in. And place the ball of your foot on the ground,

then step with your right foot, heel touching the ground first, then toe. Make sure your

body is upright, and that the bend in your knee does not go past your toe.

● Relaxed stance, knees shoulder-width apart and slightly bent, step to the side with your

right foot, go into a squat, put all the weight onto your right leg as you come up and lift
 your left leg with your knee bent. Put your left leg down, step out with your left foot, go

into a squat, put all the weight onto your left leg as you come up and lift your right leg

with your knee bent.

● Breathe in and gently lift your arms to about shoulder level. And breathe out by bending

your knees. Bring your hands down to the level of the abdomen. And gently turn to your

right, extend your right hand backward, both arms, palms facing up, roll right hand in,

and push right hand forward while you bring your left hand down. And then extend to

your back, turn both palms facing up, roll left hand in, and then push left hand forward,

bring the right hand down. And then extend your right hand forward, bring your left leg

in. Left foot, ball of your foot touching ground. And then step with your left foot, roll

your right hand in and push forward, left hand brushes your left knee. Shift weight, twist

left foot, and shift weight over to your left leg. Bring your left hand up, roll your left hand

in, right-hand brushes around your right knee. Left-hand pushes forward, right leg steps

forward. And shift weight, twist right foot, bring left hand and left foot in.

● Left-hand goes underneath your right hand as if you're holding a ball. The left leg steps

out, and separate hands. Shift weight, twist left foot, and bring your right hand in

underneath your left hand holding a ball. Step with your right leg, and separate hands.

Right hand up at the level of your eye, left hand about your hip level. Shift weight. Twist

right foot, bring both hands to your left.

● Twist right foot, bring both hands to your left. Bring right leg in, and left hand down,

right hand up, bring both hands to your right. Left leg steps to your left. And now bring

both hands over to your left. Left hand down, right hand up, bring both hands over to
 your right and left leg steps in. Right hand down, left hand up, both hands swing to your

left, right leg step to your right.

● Both hands over to your right side. Right hand down, left hand up, lower body, and raise

right knee and right hand. And step down with your right leg. Lower body. Raise left

knee and left hand. Right hand by your right hip. Step down. Cross arms and raise your

right knee. Right heel kick, open arms. Step down with your right leg, cross your hands,

raise your left knee. Left heel kick and open arms.

● Bring your left leg in, step down, shift the weight onto your left leg, bring your right hand

in, right leg in, then step with your right leg. Right-hand goes forward and upward. The

Left-hand reaches forward, shifts weight back. Both hands roll downward and sideways.

Bring your left hand in, touching your right wrist and pushing forward. Cross hands.

separate hands. Shift weight back. Pressing down and then forward. Then shift weight,

twist the right foot. Bring your left hand and left leg while holding a ball. And left leg

steps to your left. Left-hand goes forward and upward, the right hand reaching forward.

Shift weight back, and bring your right hand in. Then, touching the left wrist, pressing

forward. Cross, separate hands. Shift weight back, pressing down, and then forward. Shift

weight by opening your arms. And the lower body, bring the right leg in, and right hand

in. Hands crossed. Turn palms facing down. And gently let your hands down.

Yoga - https://www.youtube.com/watch?v=yyYlVOqgj0A

Equipment - 10-15 small Blue mats, students can choose not to use the mats if they want

Benefits - Improves balance and flexibility with some poses improving strength as well

Each Movement/pose is held for about 30 seconds