Victoria A. Otto Highland Park High School 2011 Illinois Secondary PE Teacher of the Year

1. Balance Challenge 1 Victoria A. Otto Highland Park High School 2011 Illinois Secondary PE Teacher of the Year 2012 Midwest Secondary PE Teacher of the Year votto@dist113.org DVD’s Available Through: http://www.passportophysicaliteracy.com Facebook us at: passport to physical literacy Yoga Tights: http://www.shiningshakti.com 15% Off coupon code: victoriateach2013

2. High Lunge Pose Major Muscle and Flexibility Areas: Gastrocnemious, Soleus, Hamstrings, Quadriceps, Gluteus, Hip Flexors, Abdominals, Back Extensors, Pectorals Cueing: • -From Mountain, pull your right toes to your shin and lift the knee up • -Once the right knee is lifted, tilt the hips moving the right foot back (almost a scale) • -Bend the standing leg to set the back foot on the ground (about 3ft back) • -Toes on both feet face forward • -Be on the ball mount of the back foot • -Drive the heel towards the back wall • -Stack the front knee directly above the front ankle • -Reach the finger tips down • -Inhale the arms up with the fingers reaching to the ceiling • -“Sink” into the front hip flexor

3. Reverse Warrior Muscle & Flexibility Areas: Gastrocnemius, Soleus, Hamstrings, Quadriceps, Gluteus, Hip Flexors, Abdominals, Back Extensors, Pectorals Cueing: • -Drop the back hand to the back thigh or calf (avoid the knee joint) • --Reach through the sternum, following the arm back • -Face the palm of the top hand down • -Lower into the front hip, Ideally front thigh is horizontal to the ground • -Shift weight into the outside of the back foot Benefits: Stretches the entire side body and arm Enhance balance and stability Strengthen ankles and quadriceps Warms the spine and increases its flexibility Creates flexibility in the intercostal muscles

4. Warrior 3 Muscle & Flexibility Areas: Quadireceps, Hamstrings, Gastrocnemius, Soleus, Flexors and Extensors in the feet, Gluteus, Hip Flexors, Deltoids and Back Extensors Cueing: • -From High Lunge, bend the back leg lifting into Warrior 3 • -Square the hips towards the front • -Extend the arms forward (reaching) • -Extend the toes back (reaching) • -Lift the back leg high enough to activate the gluteus and upper parts of the hamstrings • -Squeeze the gluteus, lifting the back leg • -Bring the torso to a parallel position to the ground • -Square up the hip pointers to the ground • -Place the head in-between the elbows so the eyes see the ground Transition to High Lunge

5. Tree Muscle & Flexibility Areas: Quadriceps, Hamstrings, Gastrocnemius, Soleus, Flexors and Extensors of the feet, Gluteus, Rhomboids, Trapezius, Deltoids, Triceps, Biceps, Pectorals Cueing: • -Shift your weight to the one foot, lifting the other foot off the floor • -Place the sole of the lifted foot on the inner thigh\calf of the standing leg • -Press the foot into the thigh and squeeze the quad to “lock” the foot into place • -Keep the hip points parallel to the ground and straight forward • -Bring the palms to the sternum in prayer position • -Keeping the palms together, straighten the arms with palms above the head

6. Great Toe Scale Major Muscle Groups: Quadriceps, Hamstrings, Gastrocnemius, Soleus, Flexors and Extensors of the feet, Gluteus, Rhomboids, Trapezius, Deltoids, Triceps, Piriformis, Gracilis, Sartorius, iliopsoas Cueing: -From a standing position, bring the one knee toward the abdominals -Reach the hand around to the outside of the foot, placing the “peace” fingers in-between the two big toes -Other arm on the hip pointer -Squeeze the muscles of the standing leg -Extend the left leg forward and straighten the knee as much as possible -Square the hips so they are parallel to the ground IF steady, swing the leg out to the side -Turn the head to look in the opposite direction of the extended leg Tips: IF steady, turn the head looking in the opposite direction of the extended leg or close your eyes!!

7. Twisted Great Toe Scale Major Muscles and Flexibility Areas: Hip flexors, Gluteus, Hamstrings, Quadriceps, Abdominals, Gracilis, Iliopsoas, Pectorals, Deltoid, Flexors and Extensors of the feet Cueing: -Sit the gluteus back, like a in a chair -Bring the ankle over the standing legs knee -Flex the foot that is crossed over the knee -Bring the hands to the chest in prayer -Lower the glutes by “sitting” back in the chair -Maintain this position -Release the foot, keeping the standing leg horizontal to the ground

8. Extended Mountain Major Muscles and Flexibility Areas: External obliques, Teres Maximus, Infraspinate Muscles, Latissimus Dorsi, Back Extensors, Gluteus, Quadriceps, Gastrocnemius, Soleus, Deltoids, Flexors/extensors of the feet Cueing: -Inhale into this position -Squeeze gluteus and quads -Pull belly button into the spinal cord -Lift the heels, balancing on the ball mounts -Reach the finger tips to the ground -Roll the shoulders back and down; hugging the spinal cord -Inhale the arms up, triceps behind the ears -Lower the gluteus down so the glutes and heels touch each other -Continue to balance on the ball mounts

9. Chair to Twisted Great Toe Prep Major Muscle and Flexibility Area: Hamstrings, Rectus Abdominals, Pectorals, Deltoids, Triceps, Biceps, External obliques, Teres Maximus, Infraspinate Muscles, LatissimusDorsi, Back Extensors, Gluteus, Quadriceps, Gastrocnemius, Soleus, Deltoids, Flexors/extensors of the feet Cueing: -From extended Mountain, drop the heels to the ground -Move the thighs horizontal to the ground -Pull the abs towards the spinal cord -Lift the arms over the head, bringing the triceps behind the ears -Palms together -Slowly twist the torso, bringing the opposite triceps over the opposite thigh -Bring the hands into prayer position -Push the triceps into the thigh -Lift the heel, release the hands and slight the hand under the foot, grabbing the outside edge of the foot

10. Twisted Great Toe Scale Major Muscle Groups: Quadriceps, Hamstrings, Gastrocnemius, Soleus, Flexors and Extensors of the feet, Gluteus, Rhomboids, Trapezius, Deltoids, Triceps, Piriformis, Abdominals, Pectorals Cueing: -From a standing position, bring the one knee toward the abdominals -Reach the hand around to the outside of the opposite foot, grabbing for the outside edge of the opposite foot. -Other arm on the hip pointer -Squeeze the muscles of the standing leg -Extend the left leg forward and straighten the knee as much as possible -Reach through the head twisting the torso -Square the hips so they are parallel to the ground IF steady, swing the leg out to the side -Turn the head to look in the opposite direction of the extended leg