| Chapter |
Content |
Foundation |
Description |
|
1 |
Setting Goals for PA |
SMART goals protocol |
30-minute health lecture and goal-setting module targeting AA female health |
| 2 |
YD Warm-up |
West African dance |
10-minute moderate activity warm-up based in the KuKu dance tradition |
| 3 |
Mini-Lesson of War Pose |
Yoga-Prayer Twist |
10-minute activity that increases the suppleness of the legs, waist, and back; tones the muscles of the shoulders and sides; builds stamina and strength; and improves balance |
| 4 |
Mini-Lesson of Worship Pose |
Yoga-Crescent Moon |
10-minute activity that strengthens and tones the muscles of the hips, thighs, and abdomen and increases the flexibility of the spine; helps develop a sense of balance |
| 5 |
Mini-Lesson of Uplifting Pose |
Yoga-Extended Triangle |
10-minute activity that stretches the body; strengthens and tones the leg muscles; improves the flexibility of the hips |
| 6 |
Mini-Lesson of Swaying Tree Pose |
Yoga-Gate |
10-minute activity that is a powerful sideways stretch that strengthens the muscles of the waist and helps trim the waistline |
| 7 |
YD Stretching Sequence |
Physical training |
10-minute stretching sequence developed by a physical trainer |
