LSM Yoga

What Is Yoga?
It seems like a hot new trend, but yoga actually began more than 3,000 years ago in India. The word yoga is Sanskrit (one of the ancient languages of the East). It means to "yoke," or unite, the mind, body, and spirit.

Although yoga includes physical exercise, it is also a lifestyle practice for which exercise is just one component. Training your mind, body, and breath, as well as connecting with your spirituality, are the main goals of the yoga lifestyle.

The physical part of the yoga lifestyle is called hatha yoga. Hatha yoga focuses on asanas, or poses. A person who practices yoga goes through a series of specific poses while controlling his or her breathing. Some types of yoga also involve meditation and chanting.

There are many different types of hatha yoga, including:

  • Ashtanga yoga: Ashtanga yoga is a vigorous, fast-paced form of yoga that helps to build flexibility, strength, concentration, and stamina. When doing Ashtanga yoga, a person moves quickly through a set of predetermined poses while remaining focused on deep breathing.
  • Bikram yoga: Bikram yoga is also known as "hot yoga." It is practiced in rooms that may be heated to more than 100° Fahrenheit (37.8° Celsius) and focuses on stamina and purification.
  • Gentle yoga: Gentle yoga focuses on slow stretches, flexibility, and deep breathing.
  • Kundalini yoga: Kundalini yoga uses different poses, breathing techniques, chanting, and meditation to awaken life energy.
  • Iyengar yoga: This type of yoga focuses on precise alignment of the poses. Participants use "props" like blankets, straps, mats, blocks, and chairs.
  • Restorative yoga: This practice allows the body to fully relax by holding simple postures passively for extended periods of time.
  • Vinyasa/power yoga: Similar to Ashtanga yoga, these are also very active forms of yoga that improve strength, flexibility, and stamina. This type of yoga is popular in the United States.

Yoga has tons of benefits. It can improve flexibility, strength, balance, and stamina. In addition, many people who practice yoga say that it reduces anxiety and stress, improves mental clarity, and even helps them sleep better.


Getting Started in Class-

Students should dress comfortably for our yoga sessions, in clothing that allows them to move their body fully. Stretchy shorts or pants and a T-shirt or tank top are best. Yoga is practiced barefoot, so they don't have to worry about special shoes.

We use our fitness room and little or no equipment. All students are provided with a yoga mat. This special type of mat provides cushioning and grip while they perform their poses. You can buy yoga mats in sporting goods stores or often at the yoga class location.


  • What students can expect in Yoga class:
  • To begin the class, Mrs. Vassar will lead you through a series of poses like Sun Salutations to warm up your arms, legs, and spine.
  • After that, you'll concentrate on specific poses that work different areas of your body.
  • Most yoga sessions end with some type of relaxation exercise.


Staying on Track outside of the Yoga Room.

As a high school student, your schedule's are already packed — so how are you supposed to fit in time for yoga and relaxation?

Here are a few tips:

  • Break it down. If you can't do a half hour of yoga in one sitting, try doing it in chunks. How about 15 minutes after you get up and 15 minutes before bed? Or try three 10-minute workouts to break up a long study session.
  • Do what works for you. Some people have more success working out in the morning before the day's activities sidetrack them; others find that an after-school workout is the perfect way to unwind. Experiment with working out at different times of the day and find the time that fits your schedule and energy level best.
  • Find a workout buddy. Doing your yoga routines with a friend is a great way to stay motivated. You'll be less likely to miss your workout if you have an appointment with a friend. You and your buddy can compare tips on healthy eating and exercise habits, evaluate each other's poses for form, and keep each other on track.
  • Consistency is key. If you want to reap the benefits that yoga provides, you'll have to do it consistently. A once-a-month yoga workout may relieve some stress, but for benefits like increased flexibility and stamina, you should aim to practice yoga three or four times a week. It generally takes about 4 to 6 weeks of regular exercise at least 3 days a week for your body to begin to release the endorphins that make exercise such an uplifting experience.
  • Set some goals. The same routine every week may become monotonous, so set some goals to help you stay focused. Perhaps you'd like to incorporate power yoga into your routine so you get a better cardiovascular workout. Maybe you've always gone to yoga class and your goal is to start practicing on your own at home. Whatever you choose as your goal, make sure you reward yourself when you accomplish it!
  • The great thing about yoga is it can be as vigorous or as gentle as you want it to be. That makes it a good choice for anybody.

Below is how our class will be outlined for the Second Semester.

Yoga Semester 2 Outline

Each Week - One Class will be Teacher Directed & One Class will beSelf- Directed







Intro to Breathing techniques, history of yoga/pilates and the meaning.

Pilates, The 100,

Roll Up, Roll Over, Single Leg Circle, Single Leg Stretch, Single leg straight stretch, Double Leg Stretch, Double Straight Leg Stretch




Single Leg Kicks, Side Kicks, Side Kick Series up and down, Side Kick Series Small Circles, Criss Cross,

Rolling Like a Ball




Spine Stretch, Open Leg Rocker, Corkscrew, Saw, Swandive, Single Leg Kicks, Double Leg Kicks




Spine Twist, Jackknife, Bicycle, Scissors, Teaser, Hip Circles, Swimming, The Twist, Shoulder Bridge, Donkey Kicks




Intro to Sun Salutation -

*Add Warrior I, Warrior II, Reverse Warrior, Triangle

Deep Relaxation – Corpse Pose

Journal Reflection *




Warm up with Pilates, Sun Salutation, & Previous learned poses

Standing Poses




Restorative Poses




Warm up with Pilates, Sun Salutation, & Previous learned poses

Review Standing and Restorative Poses – Self- Directed




Warm up with Pilates, Sun Salutation & Previous learned poses

Core Poses

Homework: Students will begin working on final PSA




Warm up with Pilates, Sun Salutation, & Previous learned poses

Forward Bend Poses

*Allow time for students to work on PSA




Warm up with Personal Workouts

Backbend Poses




Warm Up with Personal Workouts

Arm Balances




Warm Up with Personal Workouts





Warm Up with Personal Workouts

Partner Yoga Routines




Teacher Led Yogalates Workout




Partner Led Yoga/ Pilates workouts -




Principles Sheet, Journal Reflection, Poses to complete




Stress Relief and Guided Meditation




Locks/ Locker Clean Out


Each Week - One Class will be Teacher Directed & One Class will be Self- Directed