SEMI-DETAILED LESSON PLAN IN PHYSICAL EDUCATION 10

Prepared by Hanna Faith Jade G. Reyes

I. OBJECTIVES
At the end of the discussion, the students will be able to:
a. identify the different yoga poses,
b. appreciate the benefits of yoga for emotional and mental well-being;
and
c. create a new yoga sequences or routines by combining different poses
and techniques to achieve specific goals.

II. SUBJECT MATTER

topic: Yoga as Recreational Activity
reference: Physical Education 10 Quarter 1- Module 2
author: Lucky Nestor A. De San Juan
materials: tarpapel, pen, yoga mat, bluetooth speaker, visual aid, audio aid,
and ppt slides

III. PROCEDURE
A. Preliminary Activities
1. Prayer
2. A quick “kamustahan” before the class starts.
3. Checking of attendance
4. The teacher will present the classroom agreements.

B. Motivation
1. The teacher will conduct a game called “Pose and Guess”.
2. The teacher will do Yoga Poses and allow students to guess, and choose
given the names of yoga poses on the screen.
3. Teacher will ask students the following questions:
“What do you know about physical movements that improve flexibility and
balance?”
“What did you observe in my execution?”
“What does my action or poses called?”
“What do you think is our topic?

C. Presentation
1. The teacher will present the topic “Yoga as Recreational Activity”.
2. The teacher will present the objectives.
D. Discussion
1. Teacher will discuss the definition of Yoga. Yoga- is an activity that
originated in India, it is derived from the word yuj, which means “to add”,
“to join” or “to attach”. It is an ancient form of exercise that build the
strength and flexibility of a person.
2. Let students gather in the center and scattered sitting on their yoga matt.
Introduce and execute the Yoga Poses and allow them to follow the
execution:

Mountain Pose
This move seems simple, but doing it right helps with posture and balance.
Stand with your big toes touching, heels slightly apart (or wider if that’s
more comfortable), arms by your sides. Imagine lifting through your inner
feet and ankles. Pull your shoulder blades down, and widen your collarbones.
Keep your head in line with your shoulders (not pulled back or forward),
your chin parallel to the floor. Your pelvis and lower back should be neutral,
not tucked or arched. Hold for 30 seconds to 1 minute.

Plank Pose
From downward facing dog, lower your torso forward with straight arms
until they are perpendicular to the floor, your palms right under your
shoulders. Widen your collarbones, pull your shoulder blades down, and look
straight down at the floor. Hold 30 seconds to 1 minute. The plank pose will
help you build stronger arms, wrists, and core muscles.

Upward Facing Dog Pose

This is a great pose for your upper body. Lie on your stomach, legs straight
and the tops of your feet on the floor. Bend your elbows and place your
palms on the floor next to your waist. Press from your hands to lift your torso
and the top of your legs off the ground. Pull your belly button in toward your
spine to tighten your abs. Pull your shoulder blades down your back, and lift
your chest softly toward the ceiling without tensing your neck. Hold for 15-
30 seconds.

Warrior One Pose

Warrior poses work lower body muscles and build stamina and balance.
From mountain pose, spread your legs out 3-4 feet. Lift your arms overhead,
palms facing each other. Slide your shoulder blades down your back. Turn
your right foot out 90 degrees, and your left foot 45 degrees to the right.
Twist your torso right, aiming your pelvis toward the right foot. Bend your
right knee -- it should be over your ankle. Gently arch your upper back, but
don’t let your head fall back. Hold for 30 seconds to 1 minute, then switch
sides.
 Warrior Two Pose
Like warrior one, spread your legs out 3-4 feet. Raise your arms out to the
sides, palms down. Turn your left foot out 90 degrees and your right foot
slightly to the right. Bend your left leg 90 degrees, knee over ankle. Press the
outside of your right heel to the floor and stretch your arms away, keeping
your torso centered. Turn your head to the left and look past your fingers.
Hold for 30 seconds to 1 minute, then switch sides.

Tree Pose
This classic pose works your legs and feet as you practice your balance.
From mountain pose, reach down and catch your right ankle with your right
hand. Pull your foot up and place the sole against your left inner thigh near
your groin. (Don’t put your foot directly on your knee.) Keep your hips even.
Press your palms together in front of your chest. Hold for 30 seconds to 1
minute, then switch sides.

Chair Pose
Use this move to strengthen your core and lower body while you stretch your
upper body. From mountain pose, raise your arms over your head, palms
facing each other (or touching). Bend your knees as much as you can and
lean your body slightly forward, keeping your knees and ankles together. Pull
your shoulder blades down and hold for 30 seconds to 1 minute.

Butterfly Pose
Sit on the floor with your legs straight out in front of you. Then bend your
knees and pull your heels toward your groin to press the soles of your feet
together. Open your knees out to the sides. Reach both hands forward to hold
onto your feet, ankles, or shins. Relax your thighs so your knees drop further
toward the floor. Hold for 1-2 minutes. You’ll feel a good stretch in your
lower back, inner thighs, and hips.

Bridge Pose
This works your lower back, legs, glutes, and core. Lie on your back, arms at
your sides, palms down, knees bent, and your heels pulled up close to your
rear. Press your hips up until your thighs are parallel to the floor, and bring
your hands together beneath you. Think about pushing your knees forward
and pulling your pubic bone toward your bellybutton. Lift your chin slightly,
slide your shoulder blades down, and widen your collarbones. Hold 30
seconds to 1 minute, then slowly roll your hips back down to the floor.

Child’s Pose
This is a resting pose that gently stretches the hips, lower back, and neck.
Kneel on the floor with your big toes touching. Sit up on your heels, knees
about hip-width apart. Lay your torso down between your thighs, and let your
arms lie on the floor at your sides, hands next to hips, palms up. Let the back
 of your skull pull up and away from your neck, and let the weight of your
shoulders pull the shoulder blades wide. Hold from 30 seconds to 3 minutes.

3. Teacher will discuss the benefits of yoga.

4. Let students perform the yoga poses by row.

E. Application
“Creating a Yoga Routine”
Direction: Divide the class in to 3 groups. Create a yoga routine with a new
sequence of poses that targets a specific goal. Provide an explanation how the
poses correlate the specific goals. The performance is minimum of 1 minute and a
maximum of 3 minutes.

F. Generalization
1. The teacher will conduct a “true or false” activity. Allow students to engage
actively.

True or False: Yoga originated in India and is derived from the word "yuj,"
which means "to add," "to join," or "to attach."
True or False:One of the benefits of yoga is the attainment of perfect balance
and harmony.
True or False: Beginners should not listen to their bodies while practicing
yoga.
True or False:"Pranayama" refers to the practice of breath control in yoga.
True or False: The primary purpose of yoga is to remove negative blocks in
mind and toxins in the body.
True or False:Yoga can only be practiced by individuals with high flexibility.
True or False:The word "asana" refers to the physical postures or poses in
yoga.
True or False: Practicing yoga can lead to better relationships and greater
awareness.
True or False: One should look for their "good edge" while practicing yoga.
True or False: "Savasana" is known as the "corpse pose" in yoga.
 G. Valuing
1. Ask students on how important is yoga in their emotional and mental well-
being. Let them share their answers in the class.

IV. EVALUATION
Direction: In a 1/2 crosswise paper, identify the missing word by filling in the blanks.

1. ________ pose helps improve posture and balance by encouraging a neutral

pelvis and steady alignment.
2. In ________ pose, you lower your torso forward with straight arms until they
are perpendicular to the floor.
3. ________ pose involves lifting your torso and the tops of your legs off the
floor while lying on your stomach.
4. ________ pose requires spreading your legs 3-4 feet apart and twisting your
torso to face one leg while bending that knee.
5. ________ pose is a balancing position that involves standing on one leg while
pressing the other foot against the inner thigh or calf.
6. In ________ pose, you sit with the soles of your feet pressed together and your
knees dropping toward the floor.
7. To strengthen the core and lower body, ________ pose involves bending your
knees deeply while raising your arms overhead.
8. ________ pose involves pressing your hips toward the ceiling while lying on
your back with bent knees.
9. ________ pose gently stretches the hips, lower back, and neck as you rest your
torso between your thighs.
10. ________ pose has you forming an inverted "V" shape by lifting your hips
while pressing your hands and feet firmly into the ground.

Answer Key:

1. Mountain pose
2. Plank pose
3. Upward Facing Dog pose
4. Warrior One pose
5. Tree pose
6. Butterfly pose
7. Chair pose
8. Bridge pose
9. Child’s pose
10. Downward Dog pose

V. ASSIGNMENT
Direction: With the same groups a different style of yoga (e.g., Hatha, Vinyasa,
Ashtanga, Bikram, Kundalini). Each group should research their assigned style and
create a presentation through a film that includes the history, key characteristics,
benefits, and a demonstration of a few poses. The film will be a minimum of 3
minutes and a maximum of 5 minutes. Rubrics are as follow.