Instructor: Dawn Blankenship
Community: 14 Year Old Female, Private Counseling Setting, 60 minutes
Plan Creation Date: July 1, 2014
Yoga Calm Principle/Lesson Goal: Grounding
Intention: Help the youth connect to her body and how she feels in her body.
- Deep Breathing Practice – feel your belly as you inhale deeply and exhaling. Note your breaths as you inhale and exhale by saying to yourself “inhale”, “exhale”. Connect to how your body feels. Notice your muscles as you relax and focus on being where you are.
- Pulse Count – take a moment to tune in to your heart.
- Roots – begin by placing your feet hip width apart on your mat. Imagine your feet rooting to the earth. Feel the strength of your body in this pose.
- Crescent Moon – reach your palms overhead and feel your arms stretch towards the sky.
- Chair – with your feet hip-width apart and solid underneath you. Bend your knees and take your thighs back as if sitting in a chair. Feel the strength of your thighs as you hold the pose for 10 counts.
- Forward Bend – gently bend your torso forward as if gravity is pulling you down you to earth.
- Downward Dog – place hands on the ground and press down through the 4 corners of the hands and feet. Activate and straighten arms. Notice how your hands feel on the mat as you position your body.
- Alternate Arm/Leg Kicks – after coming to all fours, place your knees on your mat, extending your right leg back and your left arm straight in front of you. Switch arms and legs. Notice how your body is connected and working as you move in the pose.
- Plank – position your hands on your mat and curl your toes under as you move your legs, hip, and belly until it is straight like a board. Keep breathing as you feel the strength in your body.
- Downward Dog
- Warrior 1 – stand on your mat with your right foot forward, knee slightly bent. Your left put is behind you and pointed slightly to the side. Press your feet down so all 4 corners of your feet are rooted. Raise your hands straight into the air, parallel with one another and slowly bent your right knee as you go deeper into the pose. Breathe deep as you hold the pose for 10 counts.
- Star – spread your legs wide on your mat, keeping them straight as you activate your feet to hold you strong as you extend your arms. Elongate your spine and look straight ahead.
- Side Angle – bend your left knee as you bring your right arm over and lean into the left knee. Notice the strength in your leg leg as you extend your right arm and stretch, breathing deeply.
- Warrior 1
- Side Angle
- Mountain – stand tall with your feet hip-width. Thank your body for being strong as you moved through the sequence.
- Progressive Muscle Relaxation – lie on your mat with your eyes closed. Notice tour muscles and where you may be experiencing some tension. Beginning with your feet, curl your toes and feet. Hold it….and release. Notice how relaxed your feet feel after the tension is released. Continue on.