Instructor: Lynn Marrs
Community: Ages/Grades?, Setting?
Plan Creation Date: April 1, 2014
Yoga Calm Principle/Lesson Goal: Listening
Academic/Therapeutic/Other Goals: To introduce the concept of listening with mind, body (and soul), not just “hearing.” Listening entails the art of listening to oneself and noticing things that aren’t necessarily spoken. It includes listening to the mind, body and heart.
- Chime – practice listening 3 different times to see if students can hear it for longer periods of time. Listening to sounds in room as they do deep breathing. Listen to the sound of their breath. “What sounds did you notice? Do you usually hear these sounds? Why or why not?”
- Hoberman Sphere Breathing – “Sit up nice and tall. Put your feet on the floor and your bottom in your chair. Notice how you are breathing. Now deepen your breathing so your belly gets big on the inhale and small on the exhale. Let’s breathe together following the movement of the sphere for five times.”
- Opening Remarks – “Today we are going to practice listening. What are some things you like to listen to? What are some things that you don’t like to listen to? Are there some things that you are supposed to listen to that are hard for you to listen to? Are some of these things things that you WANT to listen to but have a hard time with? For example, sometimes I want to know how to fix something because it is broken and I want it to work again. Listening to directions about how to take something apart and put it back together again is very hard for me. But even though it is hard, I really want to listen to them so I can do them. Have you ever gotten a message from your body? Has your body ever told you that it’s hungry? Tired? Sick? Needs to go to the bathroom? What are some things you do when your body gives you a message? Do you always listen to your body? What happens when you don’t listen to your body? Has your heart ever given you a message? Has it ever told you that you are sad? Lonely? Hurt? Afraid? Angry? Confused? Happy? Excited? Worried? What are some things you do when your heart gives you a message? Do you always listen to your heart? What happens when you don’t listen to your body?”
- Pulse Count – Let’s start by taking our two fingers to the side of our mouth. Tip your head slightly back and draw a line down with your fingers into the grove along your neck. Press gently to find your pulse. Raise your other hand when you’ve found your pulse. Silently to yourself, count your heartbeats. Now, let’s count our heartbeats for 15 seconds. Start when I say “go” and stop when I say “stop.” Do this silently. Go—-Stop. What was your count? Let’s see what happens after we do some jumping jacks and run in place. Let’s do 25 jumping jacks. Who wants to demonstrate? Who will count for us? Let’s run in place. Who wants to demonstrate? Who wants to time us with the clock? Let’s run in place for 30 seconds. When we stop we will find our pulse like we did before and count our heartbeats again. After the exercise: “Take your two fingers from the side of your mouth down your neck and find your pulse. When I say Go, start counting your heartbeats to yourself. This time we will count for 30 seconds. Stop when I say “stop.” Go—Stop Ask students what their count was this time. Was it different than before? What do they think their body was telling them?
- Mountain – Let’s start in Mountain, Plant your feet into the earth. Feel your spine grow tall toward the sun. Pull your muscles tight into your spine. Remember to breath. Listen to your breath.
- Tree Pose – Put your weight onto your left leg and bring your right leg into Tree Pose. Place your foot at a kickstand next to your ankle, or on your calf or your thigh. Don’t put your foot on your knee. As you stand tall and proud in Tree, listen to the wind blowing through your branches. Is it saying anything to you? Put your foot down and shake it out. Put your weight onto your right leg and bring your left leg into Tree Pose. Place your foot at a kickstand next to your ankle, or on your calf or your thigh. Don’t put your foot on your knee. As you stand tall and proud in Tree, listen to the wind blowing through your branches. Is it saying anything to you? Put your foot down and shake it out. Bring your arms up over your head and bend over at the waist in
- Forward Fold – Grab your left elbow with your right hand and your right elbow with your left hand. Let your head hand lose and release your neck and back. Listen to your breath. Shake your head yes and no.
- Downward Dog – Plant your hands on the ground in front of your and step back into Down Dog. Feet hip width apart, hands shoulder width apart.
- Plank – Plant your weight squarely on the four corners of your palm pressing back into your feet. Raise your seat into the air. Draw your body forward lining your shoulders over your wrists into Plank.
- Cobra – Lower onto your belly. Place your hands next to your chest, press hips to the floor and slide the chest forward between your hands into Cobra. Relax down on the mat.
- Belly Breathing and Back Massage – Roll over onto your back. Place your hands on your belly and practice Belly Breathing. Listen to your breath as you watch your hands rise and fall with your belly. Press your back on the mat and feel your spine against the floor. Bring your knees into your chest. Roll from side to side massaging your back.
- Boat Pose – Bring your knees back into your chest and Rock and Roll back and forth three times and come to balance in Boat. Balance on your sits bones and draw your shins towards you. Breathe and lengthen through your spine. Stay here and listen to the waves hitting the side of your boat. Move forward into a seated position with your legs crossed in front of you and bring your hands to heart center. Listen to your heart beating. Listen to your breath. Take some deep breaths. Close your eyes. Focus on your breath. What other sounds do you hear? Just notice them. What sensations do you notice in your body?
- Relax – Lay flat on the mat. Continue to take slow deep breaths. Turn your attention inside. Are there any areas of your body that are tense? If so, breathe into those areas. What do you think that part of your body needs? Now turn your attention to your heart. How is your heart feeling today? Is it strong? Sad? Happy? Afraid? Hurt? Confident? Curious? Worried? Excited? Just notice. What do you think your heart needs today? Slowly open your eyes and roll over on your stomach. Reach back with your right hand and grab your right foot and use your left hand to grab your left foot. Now arch your back and push your feet into your hands. Remember to breathe. Relax your body. Repeat.
- Table – Come to table top planting your wrists below your shoulders and knees below your hips. Plant your hand squarely on the four corners of the palms and keep your knees hip-width apart.
- Superman – With your back flat and your muscles pulled in toward your spine, raise your right arm straight our ahead of you and your left leg straight out behind you into Superman. Listen as the crowd cheers for you. Slowly lower your arm and leg and switch sides. With your back flat and your muscles pulled in toward your spine, raise your left arm straight our ahead of you and your right leg straight out behind you into Superman. Listen again, as the crowd cheers for you and appreciates you.
- Child’s Pose – Slowly lower your arm and leg and sit back into Child’s Pose. Notice what your body is saying. Has it worked hard for you in this routine? Is it happy that you have paid attention to it? Does it need something from you? Go deeper inside. What is your heart saying? How is it feeling? What does it need? How will you take care of your heart and your body? Just notice and breath in this position for a little while…Start to move your fingers and toes and bring your attention back into the room. Take a cleansing breath and slowly roll to one side. Cradle yourself in this position for a little bit…Gently push yourself up into a sitting position and come to the front of your mat sitting cross legged with your hands at heart center.
- Volcano Breath – Bring your arms up over your head taking a deep breath in and exhale bringing your arms down. (Repeat 2 more times.)
- Strong voice/Calm voice – Social/Emotional Activity
- Relaxation – The Boat Ride, page 136, Yoga Calm for Children