Instructor: Nancy Johnson
Community: Grade 3, Classroom Setting, 45 minutes
Plan Creation Date: January 14, 2014
Yoga Calm Principle/Lesson Goal: Community
Academic/Therapeutic/Other Goals: Students will develop ways to focus better, follow directions and make transitions more mindfully, Learn how to relax and concentrate, Learn how to develop trust and communication, Work on developing teamwork, Control and centered.
Props/Music Resources required: CD and CD Player, Chime, Mats, Hoberman Sphere, Pens, Crayons, Community Circle Worksheet
Lesson Plan:
Calm
- Belly Breathing – with Hoberman Sphere 10 Breaths (5 Minutes) – Sit on the edge of your chair with both feet on the ground. One student in front with the Hoberman Sphere and one student counting out loud. Rest one hand on lower belly and other on upper chest. Close eyes. Breathe.
- Back Drawing (10 Minutes) – Everyone sit down in a close circle, turn to the right, and sit cross-legged. Place your hands on the back of the person in front of you. Begin by making rain on the person’s back by gently tapping their back. Now make it lightning and thunder gently. Draw big puffy clouds on their back and then sweep them away. Draw a nice large warm sun. Picture the bright sun warming your back. The rain is drying up all around you. You are feeling relaxed and very peaceful. Now draw a special gift or word on the other person’s back. Whisper what you wrote or gave your partner. Now gently massage their shoulders.
- Pulse Count (2 Minutes) – Find your pulse on the side of your neck (Carotid) or on your wrist. Count the number of beats per minute you feel with your fingers on your pulse. Think about how amazing your body is as your heart beats and pumps oxygen, nutrients and blood throughout your body. You are healthy, strong, and amazing.
Activate
- Activate/Relax Walk (4-5 Minutes) – Stand with your feet shoulder width apart, feet pointing straight ahead, press down into the ground. Palms together at the heart. Lift head and heart with your shoulders back and relaxed. Look straight ahead and activate your body toward your center. Now walk around the room with your body relaxed. When I tell you to Activate, stop, be firm and focus in Mountain Pose, again. Upon relax command, continue walking. Walk back to your desks and stand next to your chair. Face the front of the room.
- Arm Swings (1-2 Minutes) – Stand firmly on the ground with your feet shoulder width apart. Inhale and turn your palms outward and raise your arms out to the side and then overhead. Exhale and lower your arms back to your sides. Your arms should follow your breath. Repeat to yourself “I am strong.” “I am in control.” “I can do it.” Move slowly and smoothly. Pretend you are a graceful bird soaring in the sky.
- Tree into Tree Circle (5-8 Minutes) – Stay in your circle and stand up facing inward. Stand with legs and feet together. Shift your weight onto the left foot. Slowly bend right knee and draw the right foot up, placing the sole as high as possible on the inner ankle, shin or thigh. Try not to force the stance. Activate your body and press standing leg down, like a root going into the earth. Put your palms together in front of your heart. Stretch your arms and head up like branches of a tree to the sky. Continue to keep your standing leg rooted into the earth. Repeat with the other leg. Staying in the circle and facing in, make sure you are about 3 feet apart from the people next to you. Raise both arms and stretch them out, fingers pointing up. Put your hands together with the person on each side and lift your right leg up in tree pose. Press gently into each other’s hands and use each other for support. Switch legs and repeat.
- Volcano Breath (2-3 Minutes) – Put both feet on the ground, shoulder width apart. Have your palms together at your heart. Take a slow, deep breath through your nose and pause when your lungs are full. Hold the pause and bring your arms up over your head. Exhale and slowly “explode the volcano,” moving your arms out to the side and then back together at heart. We will repeat Volcano Breath 4 times sending out “heart thoughts” to someone we love.
Calm
- Community Circle (5-15 Minutes) – Sit down in the circle facing inward. Slowly become aware of your breaths in through your nose and out through your nose. Close your eyes and think about people in our community, classroom, school, home. Envision and think about the people you know you can count on to be there for you and help you. Hand out Community Circle Worksheet. Put yourself in the center of the worksheet and fill in the circles around with the names of people in your community. Feel free to decorate with the pens and crayons in the center of the circle. When you are done, sit quietly in the circle with your eyes closed sending positive thoughts and energy to these people you wrote down. One at a time, place your completed worksheet in the center of the circle and walk back to your desk.