Instructor: Lyndsay Morris
Community: After School Program, 40-50 minutes
Plan Creation Date: October 25, 2011
Yoga Calm Principle/Lesson Goal: Grounding
Lesson Plan:
Calm
Belly Breathing (four min.): One student leads with Hoberman Sphere, while another student counts the number of breaths. After the activity, students give compliments to the Breathing Ball leader and the counter.
Activate
Review Mountain Posture (two min.): Student demonstrates a strong mountain posture and then leads the class in Mountain.
Roots (10 min.)
- Stand hip-width apart (number 11). Rock back and forward with body activated (firm and straight). Make the rocking movement smaller and smaller until you balance on the center of your feet. Now sway side to side, slowly return to center. Now make a big circles to the right, notice how your body shifts to the four edges of your foot as you circle. Muscles work to keep you upright. Make circles smaller and smaller. Now big circles to the left. You are the pencil in the compass making big circles. Now try the circles with your eyes closed, trying to stay centered and grounded. Open your eyes.
- Discussion: What does it mean to be grounded and centered? When are times in your life that you need to be centered, strong, and grounded?
Review Tree (two min.): Make sure your strong roots are in the ground holding your strong body, while you focus on your focal point.
- Stand hip-width apart (number 11). Rock back and forward with body activated (firm and straight). Make the rocking movement smaller and smaller until you balance on the center of your feet. Now sway side to side, slowly return to center. Now make a big circles to the right, notice how your body shifts to the four edges of your foot as you circle. Muscles work to keep you upright. Make circles smaller and smaller. Now big circles to the left. You are the pencil in the compass making big circles. Now try the circles with your eyes closed, trying to stay centered and grounded. Open your eyes.
Tree Challenge 1 (5-10 min.)
- Partner gets into tree, the other partner challenges the balance of their partner (jumping up and down, waving at them, saying things to them, and so on). No touching or blowing. Switch when partner is done.
- Discussion: How did you stay focused while your partner was distracting you? What emotions came up as your partner was distracting you? Did any of you have to manage your defense mechanisms? How?
Tree Challenge 2 (5-10 min.)
- Right leg up and right hands touching, left hand on hip. Press hands gently toward each other. Challenge: gently press back and forth, out to the sides – DO NOT PULL OR PUSH YOUR HANDS – very gently. GOAL: to stay focused and stay balanced. Do activities again while imagining a loved one holding the standing leg down to the ground. Practice game again with the support of that person.
- Discussion: How did you stay focused and grounded? When in life is it necessary to stay focused?
Tree Circle(10 min.)
- Students make a large circle, raise both arms and stretch them out, fingers pointed up, use each other for support. Feel your roots grounded into the floor and feel all of the support around you. Repeat on the other foot for 10 seconds.
- Discussion: Was it easier to do tree pose by yourself or with the help of others around you in tree circle? Why do we need support in our lives? Who supports you in life? Who do you support?
- Repeat Tree Circle, but add a storm and animals to the circle.
- Discussion: Was it hard to stay focused during the storm and with the animals in the forest? When in it hard to focus in life? What strategies can you use to stay calm, focused, and strong in life?
Calm
Mindful Moment Card (5-10 min.)
- Picture a large old tree with big branches. Sit with your back against the tree and watch the things around you.
- Discussion: What did you see? Would anyone like to share their story about the tree and all the things around you?