Instructor: Margaret Repede
Community: Grade 1, School Setting, 30 minutes
Plan Creation Date: January 19, 2016
Yoga Calm Principle/Lesson Goal: Stillness
- Belly Breathing – on back with beanie babies-Lie on your back with your beanie baby on your belly. Focus on breathing in through your nose and filling your lungs so that your breathing buddy goes up when your breathe in and goes down when you breath out. Now close your eyes and picture your breathing buddy is on a raft on the water. Slow your breath so your buddy is floating gently up and down with the waves.
- Cat/Cow – Come to all fours with your hands under your shoulders and your knees under your hips. As you breathe out , lower your head and tuck your tail like a cat rounding it’s back. As you breathe in, look up, lifting your head. You belly will drop down like a cow’s belly. Breathe slowly and smoothly, moving from cow to cat and cat to cow, matching your movement with your breath.
- Mountain – stand with feet hip-width apart, pointing straight ahead like the number 11, not duck feet, not pigeon feet. Line up your hips with your ankles and your shoulders with your hips. Shoulders are back and down. Look straight ahead. Activate your body. Notice how still you can make your body.
- Forward Bend – while standing in your mountain, bend at the waist and hang your head, arms and spine toward the floor. Touch the floor with your fingertips. If your fingers don’t reach, bend your knees. Imagine your back, head and arms flowing like a waterfall. Feel your breath in your back. Bend your knees, put your hands on your hips, look up and stand. Repeat as time allows.
- Child’s Pose – kneel on the floor. With the tops of the feet on the floor, touch the big toes together and sit back on your heels. Stack your hands on the floor to make a pillow for your head. Relax your neck, hips and back. Let your head be heavy. Breathe into your back and let it puff up like a parachute.
- Relaxation – Imagine you are sitting by a very still lake. A momma deer and her baby come to the lake for a drink of water. You have to be very still so you don’t scare them away. Watch the mommy and baby deer as they drink water from the lake and then slowly walk back into the woods.