Instructor:  Pam Haldeman

Community: Ages/Grades?, Setting?, 30-40 minutes

Plan Creation Date: June 15, 2013

Yoga Calm Principle/Lesson Goal: Community

Materials: Mats, Ground Rules Poster, Positive Talk Poster, CD-Anjali, Fresh Flowers, Candles (Battery operated), Hoberman sphere, Oil and cotton balls

Lesson Plan:

Welcome and Introductions:

  1. Welcome: As children enter have them choose a mat with a cotton ball of oil and sit down with legs crossed. Talk about the space between the eyes to place the oil which helps us relax.
  2. Intro: What is yoga? Why we are here-to unite the Body, Heart, and Mind using breathing, yoga poses, games and activities.
  3. Principle:Today’s class we will be learning about community; getting to know each other, sharing ourselves, and having fun.
  4. Positive Talk: Review poster.
  5. Ground Rules: Review poster. Also share that when they hear the chime they are to return to their mats and quiet their voices and wait for directions. Practice by having them move around and talk, then ring the chime. Compliment students and have them turn and share a compliment with a neighbor.

Calm

  • Belly Breathing with Sphere – We will be using the ball to come into stillness. Sit up like Kings and Queens (Demonstrate what slouching looks like-What do I look like when I am slouching- What might I be feeling-Now sit up tall-What does this convey? Once sitting tall place your hands on your lower belly-Notice how your body feels today-Close your eyes or look down so you can move inside-10 seconds-Blink the eyes open and gaze at the Hoberman Sphere (I demonstrate and give to one of the students to lead) 12 times. (Breathe through your nose, relax the abdomen muscles, imagine “breathing into the belly”, slow the breath, pause between inhale and exhale. Deep, even breathing creates relaxed alertness, ideal for learning.) Compliment student and ask for volunteers to compliment student leader.
  • Pulse Rate – Find your pulse-Take two fingers to the side of the mouth-Tip head slightly back and draw a line down with fingers into groove along the neck-Press gently to find pulse-raise your hand when pulse is found-Listen to the rhythm of your heart-15 seconds-Share-talk about how you might feel when your heart rate beats really fast-now how might you feel when your heart rate is slow?
  • Volcano Breath – Stand with feet hip-width apart-Place palms together at the heart-Take a slow, deep breath through the nose and pause when the lungs are full-Hold the pause, finding stillness inside and bring the arms up over the head-Exhale and slowly “explode the volcano” showering ourselves with stillness, moving arms out to the side and then back together at heart.

Activate

Mat Flow:

  • Belly breathing on back – Lie on back with hands placed on belly. Breathe into your belly so that hands go up and down with the breath like waves in the ocean. Relax all muscles to slow the breath even further.
  • Leg stretch – (start with right leg then left leg): Lie on back and stretch right leg up into the air. Interlace hands behind your right thigh. Straighten both legs as much as possible, right leg into air and left leg flat on floor. Draw circles with your right foot in one direction and then the other. Keep the rest of the leg still. Switch legs and repeat. Come to a sitting position.
  • Rock and Roll – in sitting position, bend knees toward chest, wrapping arms around shins and holding elbows. Slowly rock forward and backward on the spine from hips to upper back. Press belly down toward floor as you roll up and down the spine. Feel each vertebra of the backbone pressing down toward the floor as you roll. While holding knees, rock gently from side to side. Return to sitting position.
  • Boat – Bend knees toward your chest; lean back, grab backs of thighs, lifting legs, balancing on your sitting bones. Lift lower back, heart, and head. Breathe. Pull shoulders back and slowly release (let go) of your thighs, straighten your arms with palms facing each other and fingers pointing forward. Breathe while holding the pose. Return to sitting position, then stand.
  • Mountain – Stand with feet hip-width apart, pointing straight ahead, and press them down into the earth. Stretch your arms straight alongside your body, with energy reaching out of your fingertips. Lift belly, head, and heart. Shoulders are back and down. Look straight ahead. Your body is activated (firmed toward the centerline). Feel the strength of a mountain.
  • Upward Mountain – (From Mountain pose) Raise arms straight up overhead. Palms face each other and fingers extend up. Press feet down and lift belly, head, and heart; shoulders back and down. Looks like a touchdown! Imagine sending laser beams out through your fingertips.
  • Forward Bend – Place feet hip-width apart and point them straight ahead. Bend at the hips and hang arms, head, and spine toward the floor (like a rag doll). Touch the floor with your fingers. If your fingers don’t reach, bend your knees. Imagine your back, head, and arms flowing down like a waterfall. Breathe into your back. Bend knees, place hands on hips, look up, and stand.
  • Downward Dog – Come to all fours with hands under shoulders and knees under and slightly behind hips. Point fingers straight ahead and spread them like rays of the sun. Press down through the four corners of the hands and feet. Activate and straighten arms. Turn toes under and press thighs and hips toward wall behind you, creating an “A” shape. Keep arms straight with head between your arms and chest slightly lifting up to create a flat back from head to hips. Knees can be slightly bent to keep back from rounding up.
  • Plank – Come forward with your shoulders over or slightly behind your wrists, arms straight, on your toes. Lift legs, hips, belly and head until back is straight like a board. Tailbone is kept tucked toward the floor. Press out through heels and top of head. Keep breathing!
  • Cobra – Lower knees to the mat and lower belly to the floor. With palms flat on floor under shoulders. Tops of feet on the floor with feet close together. Place palms flat on floor and under shoulders. Fingers point straight ahead. Press four corners of hands down. Make a slow hissing sound and lift head, heart, and belly. Keep shoulders back and down, elbows bent close to body, tops of feet on floor. Inhale and come back up to Downward Dog.
  • Downward Dog – Come to all fours with hands under shoulders and knees under and slightly behind hips. Point fingers straight ahead and spread them like rays of the sun. Press down through the four corners of the hands and feet. Activate and straighten arms. Turn toes under and press thighs and hops toward wall behind you, creating an “A” shape. Keep arms straight with head between your arms and chest slightly lifting up to create a flat back from head to hips. Knees can be slightly bent to keep back from rounding up. From Dog position, move right and left foot to front of mat. Come to standing position.
  • Forward Bend – Place feet hip-width apart and point them straight ahead. Bend at the hips and hang arms, head, and spine toward the floor (like a rag doll). Touch the floor with your fingers. If your fingers don’t reach, bend your knees. Imagine your back, head, and arms flowing down like a waterfall. Breathe into your back. Bend knees, place hands on hips, look up, and stand.
  • Chair – Stand with legs hip-width apart as in Mountain. Inhale and raise and straighten arms overhead, keeping arms parallel with palms facing each other, as in Upward Mountain. Exhale, bend knees, and take thighs back as if sitting in an imaginary chair. Keep knees in alignment with feet (not knock-kneed or bowlegged). Point feet straight ahead and press down the four corners of each foot. Lift the belly, head, and heart. Feel your strength!! To come out of pose, breathe in, press down through the feet, and reach up to the sky while gradually lengthening your legs. Finish in Mountain pose.)
  • Upward Mountain – Stand with feet hip-width apart and arms straight up overhead. Palms face each other and fingers extend up. Press feet down and lift belly, head, and heart; shoulders back and down. Looks like a touchdown! Imagine sending laser beams out through your fingertips.
  • Mountain – Stand with feet hip-width apart, pointing straight ahead, and press them down into the earth. Stretch your arms straight alongside your body, with energy reaching out of your fingertips. Lift belly, head, and heart. Shoulders are back and down. Look straight ahead. Body is activated (firmed toward the centerline)
  • Tree – Stand with legs and feet together. Spread your toes and press out evenly through the four corners of each foot. Shift your weight onto the left foot. Slowly bend right knee and draw the right foot up, placing the bottom of your foot as high as possible on your inner leg (ankle, shin, or thigh) comfortably. Activate your body and press standing leg down, rooting yourself like a tree to the earth. Press palms together in front of heart to help with balance. Repeat on other leg.
  • Tree Circle – (Develops balance, trust, and teamwork in a fun way.) Sometimes when we are trying to do something that is hard, we need help from our friends so we can be successful. So now we are going to do Tree pose with the help of our friends and classmates. Students will make three circles of ten students, facing in and standing about three feet apart. Raise both arms and stretch them out, fingers pointing up. Place hands together with the person on each side and lift right leg and balance on your left leg. Press into each other’s hands and use each other for support. Switch legs and repeat. In a forest, trees protect each other from the wind, and intertwine their roots for greater support, just what we are doing for each other. Thank and give compliments to each person standing next to you then return to your mat.
  • Twist – Lie on back. Pull knees up toward the chest, then over to the right and all the way to the floor. Stretch arms out to the sides and look to the left. Stretch your breath out to your fingertips. Bring knees back to center. Repeat on left side.

Calm

  • Guided Relaxation – Quiet your body while lying on your back for a Guided Journey for Community: You are lying on your mat relaxing when you realize that you are floating on your mat into the sky. Your mat is taking you somewhere. You look around at all the beautiful white puffy clouds while you are flying on your mat and see all your friends on their mats flying alongside you. You feel safe because your friends are there. You sit up on your mat and wave at the others. They smile and wave back. Then you notice a huge castle in the distance surrounded by a beautiful forest of trees. Your mat takes you and your friends there. You notice the castle is made out of beautiful stones that sparkle in the sunlight. As you get closer you hear music coming from the castle. They are playing your favorite song. You look down and all your friends are already there and they are having a big party just for you! They are smiling and laughing and helping you off your mat when you land. You give them hugs and thank them for helping you. You go inside and see that your family is there with your favorite foods. You realize you are very hungry and you eat a delicious meal!! Then you see the huge cake with your name on it. You share it with everyone there. As you are thinking of ways to thank your friends and family for this wonderful party you find yourself flying on your mat back to where you left off. You feel happy and thankful for all your friends who have done so much for you. You are back in your classroom and you thank your friends for the wonderful party. They respond by saying, “That’s what friends are for.” `
  • Pause for a few seconds, take a deep breath and start wiggling your toes, brush your thumbs across your fingers, slowly move your head back and forth, and when are ready you can sit up. A class is like a community, everyone is here to help each other and work together. Thank them for being such good listeners. Close by asking if anyone has a compliment for the group. Share as many as time allows.

 

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