🧘‍♀️ Part 1: Understanding Flexibility and Balance

1. What does flexibility mean in yoga? Choose the best answer:

The ability to move joints through their full range of motion

Being able to do difficult poses quickly

Holding your breath for a long time

Moving as fast as possible

2. Which of the following are benefits of good balance? (Check all that apply):

Prevents falls and injuries

Improves posture

Helps with daily activities

Increases mental focus

Makes you taller

3. Fill in the blanks about yoga safety:

Before starting yoga practice, it's important to ____________ your body to prevent injury. You should never ____________ your body beyond comfortable limits. Always listen to your ____________ signals during practice.

🌳 Part 2: Tree Pose (Vrksasana) Knowledge

4. Match the Tree Pose steps with their correct descriptions:

1. Foundation

2. Foot placement

3. Hand position

4. Core engagement

A. Place on inner thigh or calf (never on knee)

B. Prayer position or overhead

C. Stand tall with one foot grounded

D. Activate abdominal muscles for stability

5. How long should you hold Tree Pose as a beginner?

5-10 seconds

20-30 seconds

1-2 minutes

As long as possible

6. Draw yourself in Tree Pose, showing proper alignment:

🤸‍♀️ Part 3: Standing Forward Bend (Uttanasana)

7. What are the main benefits of Standing Forward Bend? (Check all that apply):

Stretches hamstring muscles

Improves back flexibility

Calms the nervous system

Strengthens arm muscles

Helps with stress relief

8. Complete the Forward Bend instructions:

Start in ____________ pose. Slowly hinge at the ____________, lowering your torso towards the ground. Keep a slight ____________ in your knees if you feel tightness. Reach towards your ____________ without forcing the stretch.

9. What should you do if you feel pain during a forward bend?

Push through the pain to improve faster

Stop immediately and rest

Ease back to a comfortable position

Hold the position longer

🧠 Part 4: Mindful Reflection

10. Describe how you felt during Tree Pose practice (physical sensations, mental focus, challenges):

11. Describe how you felt during Forward Bend practice:

12. How might improving your flexibility and balance help you in daily life? Give specific examples:

13. What breathing technique did you use during the poses?

14. Rate your experience today (circle one):

Very Challenging - Challenging - Just Right - Easy - Too Easy

🏠 Part 5: Home Practice Plan

15. Create your daily 5-minute yoga routine. List the poses you will practice and for how long:

16. What time of day will you practice? Why did you choose this time?

17. How will you remember to practice daily? (Check strategies you will use):

Set a phone reminder

Practice at the same time each day

Ask family to remind me

Write it in my diary/planner

Link it to another daily habit

18. One goal I have for improving my flexibility or balance this week:

Yoga Flexibility Balance Practice

Yoga Flexibility Balance Practice

🧘‍♀️ Part 1: Understanding Flexibility and Balance

🌳 Part 2: Tree Pose (Vrksasana) Knowledge

🤸‍♀️ Part 3: Standing Forward Bend (Uttanasana)

🧠 Part 4: Mindful Reflection

🏠 Part 5: Home Practice Plan

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