Instructor: Donna Markell
Community: Grade 11, Classroom Setting, 30-40 minutes
Plan Creation Date: December 9, 2014
Yoga Calm Principle/Lesson Goal: Stillness
- Stillness Inquiry – thinking back on a time when you felt stillness, remember where you were, how the environment helped you to feel and experience the stillness, what was special, who was there? Think of some words to describe that. (share with others)- Roll to the side and share with one person- pair share.
- Belly Breathing – Lie on your back and place your hands on your belly. Imagine yourself settling into the earth as you feel your belly expand with each inhale and contract with each exhale.
- Roots – Standing with feet hip width apart, rock forward and then backward on them and use all of your foot to feel like a tree swaying but still rooted.
- Mountain Pose – Feel your feet firmly rooted to the ground as you stand tall. – Feel the stillness in the body- Can you hear your breath?
- Volcano Breath – Think of someone or something in your life that helps you find stillness. Imagine your breath rising up deep from your center like a volcano as you send out a message from your heart to a loved one or a pet.
- Mountain – to Forward Fold three times. Each time letting go of something that gets in the way of your stillness. The last forward fold come to a seated position and roll down on your back- massage your spine- finding stillness in your body.
- Floor Twist – Finding yourself quietly on your backs pull your knees up to your chest as you inhale. On your exhale, lower your knees to the right as you stretch your arms out and turn your head to the left. On the next inhale bring your knees back up to your chest and then exhale and lower your knees to the left as you turn your head to the right. One more time on each side.
- Read Calm Voice Worksheet – Students then share how the calm voice can serve them when they feel they need to find stillness perhaps in the middle of chaos.