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Lesson Time: 1 hour

Prep Time Needed:

Space Needed: Indoor

space to stretch and try

out some yoga

Supplies Needed:

Resistance Bands

Stop watch

Biodots®

Biodot® Color Code

Cards

Towel—Have each

youth bring a towel

or yoga mat

Paper (lined or

unlined) available for

nature observation

Pencils

Yoga Cards (Kids

Yoga Deck)

Yoga/Relaxing Music

CD or Tape player for

music

Project/Life Skills:

Self Motivation

Self Esteem

Managing Feelings

Accepting Differences

Stress Management

Healthy Lifestyle Choices

Disease Prevention

Activity Overview:

Stretch and strengthen your muscles while having fun experimenting with some yoga techniques! Learn new ways to stretch and about the important role relaxation plays in our lives.

Do Ahead:

Make sure to read through and practice the yoga postures so that as the instructor, you are able to demonstrate them for the youth. If it would benefit your group, find some relaxation music for the yoga activity.

Background:

Part of being healthy is making sure we have a strong and flexible body. Today we are going to work on how we can create a strong, flexible body through some yoga postures. Stress also plays a large role in keeping our bodies strong and healthy so we will look at ways in which we can use nature to reduce stress.

Introduction/Icebreaker:

There are times in all of our lives when we get really busy and have a lot going on. Think to a time in your life when you have had a lot going on. Close your eyes and think of a time in the last week or month when you had a lot going on or felt overwhelmed. How did you know you were overwhelmed? Did your body tell you? Could you just sense it? Take a couple of minutes and think about what your body feels like when it is stressed.

Do: Open your eyes and if anyone is willing to share what stress is like for them, please do. Do not force anyone to share. (This is a good opportunity for the teen teachers to share what stress is like for them.)

Muscle Mania

Objectives:

Youth will learn and demonstrate yoga techniques and describe the benefits of yoga

Youth explore relaxation through nature and when relaxation is important

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What To Do:

Activity 1: Yoga

?Ask: What are some benefits of stretching and flexibility exercises? Examples: decreases risk for injury, helps body warm up or cool down after vigorous activity, increases balance, increases stability and coordination, makes you feel better.

Yoga is an ancient mind/body exercise that stretches and strengthens the body. It is more than 5,000 years old and originated in India. The exercises, called postures, are done in conjunction with controlled breathing. Yoga is practiced by athletes, dancers, and anyone wishing to increase flexibility.

Do: Have the youth find a spot to spread out the towel/mat on the ground where they are not right next to anyone else. Together, stand and practice the basic yoga breathing technique. Have the youth stand with eyes closed practicing even, slow breathing through the nose. Each posture is held for six breaths (breaths are taken in and exhaled through the nose). Have the youth sit on towels or yoga mats with legs crossed in front of them (“Indian style”). Sit upright with shoulders back and chest up. The instructor will demonstrate each pose first. The youth will then perform each of the postures described below, holding each one for six breaths.

Cat Pose – Have youth get on hands and knees with flat or “neutral” spines. Hands are placed under shoulders. While inhaling, chest and head go up. When exhaling, round back like a cat. Repeat six times.

Mountain Pose – Have youth stand with stomach and pelvis tucked in. Feet are under shoulders and are “grounded to the floor.” Inhale and reach your arms over head with palms facing each other; exhale and bring arms down to the side. Repeat six times.

Standing Forward Bend – Begin in the mountain pose. Bend knees slightly and bend over from the hips reaching fingertips to floor. Place fingertips on outside of foot keeping knees slightly bent at all times. Once in this position, do the following: inhale, slightly raise your upper body while keeping your spine straight and aligned with head. Exhale, lowering your head and back. Repeat six times.

Tree – Begin in Mountain Pose. Stand on right foot with chair on right side of body for support. Bring left foot up to right ankle or knee, resting sole of foot flat against leg. Bring hands together in front of chest; palms touching. Inhale and push right foot into floor; exhale and press left foot into leg. Repeat six times. Reverse sides.

Downward Facing Dog – Begin in the Standing Forward Bend position with knees bent and finger tips on outside of foot. Walk your hands forward until your body is in an inverted U position. Keep head and spine aligned. Inhale and push floor away; exhale and press heels down. It’s fine if your heels don’t completely touch the floor. Continue for six breaths.

Cobra—Lie on belly with stomach pulled in, hands under shoulders. Straighten your arms until your chest and stomach are lifted off the ground. Inhale and lift your chest; exhale and squeeze shoulder blades together. Repeat six times.

Note: Since yoga is a stretching and strengthening exercise, no cool-down is necessary.

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What To Do: Activity 2: Nature Observation

People often use nature to get away, relax, and rejuvenate themselves. Today we are going to do just that.

?Ask: How can we use nature to relax? (Examples: help us clear our minds, help us appreciate natural beauty, take vacation –camping.)

Today we are going to find our own “spot” to observe nature for 10 minutes (can modify this time depending on length of lesson). Ask a group, make a list of what the youth can do during this time they will be “one with nature.”

?Ask: What can you do during this time to help you relax? (Examples: journal about your day; write down observations about what you hear, see, smell, taste, touch, etc; free write; quiet time to just think; look for signs of animals and journal as if you were that animal; let the youth be as creative as they would like.)

Do: As a group, head outside and have the youth find their own nature spot. This should be a spot close enough that the group leader knows where they are, but far enough from each other that they will be on their own. Have the leader set the timer and announce to the youth the time has begun. The youth are to remain in their “spot” until the leader announces that the 10 minutes (or predetermined amount of time) is completed.

When finished with their own time in nature, have the group meet back in a circle and share their experience.

Have any members of the group done anything similar to this before?

Was this an uncomfortable experience? What was uncomfortable about it?

What would you change about this experience?

What was rewarding about this experience?

Were you able to relax during your time with nature? How do you know?

Note: Indoor Option: There are many benefits to nature relaxation, but if this is not an option for your group this can be done indoors. Discuss as a group how to focus your thinking in whatever environment you are in.

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Talk It Over:

Reflect

What do you think about the yoga breathing technique?

What did you like about the nature observation?

What was hard about the nature observation?

Process

What did you learn about yourself during the nature observation?

Generalize

How is yoga breathing different from how you breathe during other activities?

What are some other techniques that you can use to relax when your body feels tense?

Apply

When do you think this yoga breathing technique might be useful or helpful?

How can you relax like you did when you were sitting in nature in your daily life?

Closing

In the next few days take the time to try the relaxation techniques that we learned and practiced today when you are feeling like you need to relax. We can relax our bodies by stopping what we are doing to slow down our breathing. Don’t forget to plan some relaxation time into your day!

Enhancement:

Resistance Bands

Resistance bands are a low cost way to help our bodies gain muscle strength. We can use this simple piece of equipment to work almost any muscle group we want.

Tips for using resistance bands:

Use slow, controlled motions.

Remember to breathe during each exercise.

Don’t perform any exercises that cause any pain.

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Stand on the middle of your

band. Grasp each end of

the band at waist level at

your side. Raise arms from

your side, keeping your

elbows straight. Hold &

slowly return.

TIP: Keep your back

straight and abdomen tight.

Don’t go above shoulder

level if it causes pain.

Wrap the band around your

shoulder blades and bring

the ends underneath your

arms. Grasp ends of band

at shoulder level. Extend

your arms forward,

straightening your elbows.

Hold & slowly return.

Tip: Avoid arching your

back.

Stand on the middle of

your band with both

feet. Grasp each end

of the band at waist

level in front of you.

Raise arms forward,

keeping your elbows

straight. Hold & slowly

return.

TIP: Keep your back

straight and your

abdomen tight. Don’t

go above shoulder

level if it causes pain.

Wrap the band around your

shoulder blades and bring

the ends underneath your

arms. Grasp ends of band

at shoulder level. Extend

your arms forward,

straightening your elbows.

Hold & slowly return.

Tip: Avoid arching your

back.

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Stand and grasp the middle

portion of the band with

both hands. Keeping your

elbows straight, stretch the

bands at shoulder level

until you form a “T” with

your body. Hold & slowly

return.

TIP: Avoid arching your

back.

Begin by standing on the

middle of the band and

grasp the end of the band

with your elbow straight at

waist level. Bend your el-

bow, lifting the band toward

your shoulder. Hold &

slowly return.

TIP: Avoid leaning over.

Hold one end of the band

above your head. Grasp

the other end of the band

and extend your elbow

backward, while keeping

your overhead elbow

straight. Hold & slowly

return.

TIP: Keep your back

straight.

Tie the band in a knot to

make a loop about a foot

long. Loop the band

around your ankles.

Keeping both knees

straight, extend on leg

backward. Hold & slowly

return. Repeat on other

side.

TIP: Avoid arching your

back.

Tie the band in a knot to

make a loop about a foot

long. Loop the band

around your ankles.

Keeping both knees

straight, extend one leg

outward. Hold & slowly

return. Repeat on other

side.

TIP: Avoid bending your

back.

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Tie the band in a knot to

make a loop about a foot

long. Loop the band

between both feet and lay

on your stomach. Keep

one knee straight and bend

the other knee upward.

Hold & slowly return.

Repeat on the other side.

TIP: Avoid arching your

back.

Loop the middle of the band

around the foot. Bend the

knee and grasp other ends

of band just over your

shoulder. Keep tension on

the band as you extend

your leg downward. Hold &

slowly return. Repeat on

other side.

TIP: Avoid arching your

back.

Stand on middle of band

with both feet. Grasp

ends of band with both

hands at waist level.

Keep tension on the band

as you squat down,

bending your knees.

Hold & slowly return.

TIP: Keep your back

straight. Don’t squat if it

causes knee pain.

Wrap the middle of the

band around the foot,

bending the hip and knee

toward the chest. Grasp

the ends of the band at

shoulder level. Maintain

tension on the band as

you extend your knee

and hip. Hold & slowly

return. Repeat on other

side.

TIP: Don’t arch your

back.

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Biodots®

Our body is like a house: anything that happens in a house usually affects everyone in the house, much like

anything that happens to the body, affects the entire body. A house, like a body needs certain controls to make

it work.

?Ask: What are some things in a house that make it function properly? (Examples: faucets, light switches,

thermostat, furnace, etc.)

?Ask: What controls our body to make it function properly? (Our brain.)

It is important for our body to try to remain at a constant temperature for

our delicate organs (for most people this is 98.6 degrees F). It is possible for

certain parts of our body to rise in temperature without us having a fever.

When more blood is pumped to that area in the body, it warms up that area

of the body and cools the rest of our body. We are going to place our

Biodots® skin thermometers on our skin in between our thumb and

forefinger. This thermometer shows changes in temperature by changing color.

?Ask: How could you use this technology to reduce stress? (Examples: relax until the color gets more blue

meaning that we are more relaxed or warmer.) When we start to feel stressed in a situation, like before taking a

test, we can think ourselves cool by thinking our hands warm!

Here are two exercises to try with your Biodot®:

1. Have the youth check the color of their Biodot® and then close their eyes, sit quietly, and relax for a few

minutes. Have them try to concentrate on thinking, “Hands warm, hands warm”. After a while, have them check

the color of the Biodot® skin thermometer. How did it change?

2. Now have the youth check their Biodot® and then stand, and jump up and down twenty times. Then tell

them to check the color of the Biodot® skin thermometer again. How was it different this time?

?Ask: What are some tips that you have to staying calm? (Examples: breathing deeply, sit down with feet flat on

floor, think happy thoughts)

?Ask: How could you use this Biodot® skin thermometer to help you throughout your day at school? Keep your

Biodot® on throughout today and if possible throughout the next few days. See what you can do to keep your

stress levels down and what you can do to stay calm and relaxed.

Note: More Biodot® skin thermometers can be purchased at http://www.biodots.net/

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Fast Break for Breakfast

?Ask: Why is it important to eat breakfast in the morning? (Examples: have energy to start the day, be alert and ready to learn, not feel hungry or achy in morning, get better grader, help body grow strong, etc.)

There are many benefits of eating breakfast!

?Ask: What do you usually eat for breakfast? Talk with the group about how they can eat any nutritious food for breakfast, it does not have to be just traditional foods such as toast with jelly or cereal with milk. In different countries and cultures, breakfast may include foods many families haven’t considered eating for breakfast, such as tortillas and refried beans or scrambled eggs with rice.

Just as there are many choices of foods we can eat for breakfast, there are many choices of activities that we can do for exercise and to be active. (Hint: Think to the lesson on lifetime sports.)

?Ask: What physical activities and exercises do you participate in? Explain that eating breakfast everyday and being active every day are important choices we make to help keep us healthy and strong and perform our best.

Hand out copies of “Fast Breaks to B.R.E.A.K.F.A.S.T.” handout and pencils. Have the youth work in groups of three or four to brainstorm the names of at least two foods they can eat for breakfast that begin with each of the letters in the word “breakfast”. (For examples, B=bagels, bananas, bread sticks; R =raisons, rice cakes, rolls; E=egg, enchilada; A = apple, American cheese; K = kidney beans, kiwi fruit; F = feta cheese, fried rice; A = apricots, almonds; S = syrup, spaghetti; T = toast, tomato, taco, tuna sandwich.) Have them write the foods next to the letter they begin with on the handout. Remind them that they can eat any nutritious food for breakfast.

Next have the group work together to brainstorm the names of at least two physical activities they can do that begin with each letter in “breakfast.” (For examples, B= basketball, break dancing; R=running, racquetball; E = exercise, elephant walk; A = arm stretches, archery; K= kick, karate; S = skip, skating T = tennis, tap dancing.) If you have time, have the youth share their ideas with the larger group.

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Healthy Snacks

Shake-A-Pudding

Turn up the music and dance while you shake the pudding!

2 Cups Fat-Free or Lowfat Milk 1 Small Box Instant Vanilla Pudding Mix 1 Cup Sliced Fruit (canned or fresh) 1. Pour milk into a quart jar with a tight-fitting

lid.

2. Add the pudding mix; screw lid on jar. Shake until the mixture is smooth

3. Divide fruit into 4 paper cups or put in a serving bowl. Pour pudding over the fruit

4. Chill.

Makes 4 servings.

Try any milk flavor:

Cherry milk

Chocolate milk

Grape flavor

Orange flavor

Raspberry flavor

Strawberry flavor

Unflavored

Try any fruit:

Apple

Banana

Berries

Kiwi

Mango

Melon

Orange

Papaya

Peach

Pear

Pineapple

Nutrition Lesson: Keeping Fit

Weight loss by dieting is not the best way to lose weight. The term diet refers to what we eat within the day. One way to reduce weight is by watching what we eat, and knowing what a portion size is. Another way is to increase our physical activity. We should change our daily behavior. Americans have been preoccupied with their weight rather than health. Being overweight is associated with many major diseases: heart disease, stroke, cancer, hypertension & diabetes.

If you decide to lose weight, consider reducing the proportion sizes of foods you eat and get more physical activity to "burn" calories compared to carbohydrate or protein.

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Credit/Sources

Muscle Mania

* Jump into Foods and Fitness. 2006. Fast Breaks to B.R.E.A.K.F.A.S.T. 4-H Youth Development Family and

Consumer Sciences. Michigan State University Extension.

Up for the Challenge: Lifetime Fitness, Healthy Decisions. (2006). Flexibility is Fabulous. Healthy, Fitness and

Nutrition Curriculum. 4-H/Army Youth Development Project. Lesson 8.

Page, Phil. MS, PT, ATC. SCS and Andrew Labbe, PT. Resistance Band Exercises for Kids. (2006). NCPAD:

University of Illinois. Http://www. ncpad.org/exercise/fact_sheet.php?sheet=259&view=all

Biodot Skin Thermometers. www.biodots.net

Moore, A., Asche, K.K., Olson, C.A., Beaulieu, S.(2010). Stepping out. Unpublished Manuscript, University of

Minnesota. In collaboration with Healthy Lifestyle Initiative team including Donna Geiser, Kim Braulick, Barbara

Sorensen, Kelly Kunkel, Pat Morreim, Anne Moore, Kimberly Asche, Carrie Olson and Susan Beaulieu.

University of Minnesota Extension shall provide equal access to and opportunity in its programs, facilities, and employment without regard to race, color, creed, religion, national origin, gender, age, marital status, disability, public

assistance status, veteran status, sexual orientation, gender identity, or gender expression.

Partial Funding by Wal-Mart Corporation.

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MN Stepping Out lessons found at: www.extension.umn.edu/youth/mn4-H/events/healthyliving/

This material is available in alternative formats upon request. Direct requests to 1-888-241-0719

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