Instructor: Katie Kenefick
Community: Grade 5, Classroom Setting
Plan Creation Date: February 25, 2013
Yoga Calm Principle/Lesson Goal: Strength
Lesson Plan:
Calm
- Centering with Chime – Treat yourself like a King or Queen – sit up nice and tall and put your feet on the ground. I’m going to ring the chime and when you can no longer hear it ringing, please give me a thumbs up.
- Belly Breathing – with Hoberman Sphere for 10 breaths – Invite a student leader to come and lead breathing in front of class
- Compliments for the student leader
Activate
- Mountain – Stand still in your Mountain and feel connected through the four corners of your feet.
- Upward Mountain – Lift your arms strong above your head. Shine your heart and gaze up to the sky.
- Forward Bend – Bend at hips and hang arms, head, and spine toward the floor, breathe into your back. Place your hands at your hips, draw elbows back and stand up.
- Lunge Right – arms up – Step your left leg back and come into a lunge on the right side. Right knee is at a 90-degree angle. Feel strong as you lift your arms overhead. Step your feet together and stand strong in Mountain.
- Warrior II Right with Past, Present, Future – Turn your left foot parallel to the back of the room and maintain the 90-degree bend in your right knee. Breathe in and lift arms up parallel to the floor, palms face down. Shoulders are stacked over hips, extend through top of head. As you hold this pose, gaze to your left hand (behind you). This represents the past and your front hand represents the future. We want to be aware of our past and what has effected, shaped and changed us and also focus on our future goals. We have an awareness and respect for the past as we gaze into the future. Stay present in the moment as you balance your weight in the middle of your body – shoulders stacked over hips. What keeps you strong from your past and moving toward the future? Step together and stand strong in Mountain.
- Chair – Inhale, raise and straighten arms overhead, keeping arms parallel to one another. Exhale, bend your knees as if you’re sitting in an imaginary chair. Lift your head, belly, and heart – feel the strength in your body. Breathe in, press down through your feet and reach up to the sky while you straighten your legs.
- Lunge Left – arms up – Step your right leg back and come into a lunge on the left side. Left knee is at a 90-degree angle. Feel strong as you lift your arms overhead. Step your feet together and stand strong in Mountain.
- Warrior II Left with Past, Present, Future – Turn your right foot parallel to the back of the room and maintain the 90-degree bend in your left knee. Breathe in and lift arms up parallel to the floor, palms face down. Shoulders are stacked over hips, extend through top of head. As you hold this pose, gaze to your left hand (behind you). This represents the past and your front hand represents the future. We want to be aware of our past and what has effected, shaped and changed us and also focus on our future goals. We have an awareness and respect for the past as we gaze into the future. Stay present in the moment as you balance your weight in the middle of your body – shoulders stacked over hips. What keeps you strong from your past and moving toward the future? Step together and stand strong in Mountain.
- Chair – Inhale, raise and straighten arms overhead, keeping arms parallel to one another. Exhale, bend your knees as if you’re sitting in an imaginary chair. Lift your head, belly, and heart – feel the strength in your body. Breathe in, press down through your feet and reach up to the sky while you straighten your legs.
- Forward Bend – Bend at hips and hang arms, head, and spine toward the floor, breathe into your back. Place your hands at your hips, draw elbows back and stand up.
- Mountain – hands to heart – Stand still in your Mountain and feel connected through the four corners of your feet. Inhale, and bring your hands to your heart.
Calm
- Relaxation – Imagination Exploration
- Close with having students place head on stacked hands sitting at their desk – Invite them think of three things that keep them in the present moment. Imagine the kind of day they would like to have today and try to stay present in how it is you want to show up for the rest of the day.