Population/Setting/Length: Grade 5, School Setting, 30-40 minutes

Plan Creation Date: November 11, 2016

Yoga Calm Principle/Lesson Goal: Grounding

Calm

  • Belly Breathing – on back imagine yourself made of sand, sinking into the mat. Sand is heavy. Imagine the gravity of the earth pulling the sand down. Allow all the muscles in your body to relax as you focus on your breathing.
  • Pulse Count – on back bring two fingers to the side of your mouth, slide down your neck until you find your pulse. Listen to rhythm of your heart beating. Imagine your heart beating the same as a drum. Simply breathe and play that drum for 20 beats of your heart.

Activate

  • Leg Stretch – raise your right leg high to the sky, clasp hands behind your leg and gently pull towards your body, feeling the stretch. Breathe. Release and switch legs.
  • Rock and Roll – feel your lower back and bottom ground into the earth as you rock forward and back.
  • Boat – find balance and stability in your sits bones as you press down into the earth, lifting your legs and heart.
  • Volcano Breath – sitting as you connect to the earth in sitting position, imagine your breath rising up and releasing like a volcano.
  • Mountain – feel feet rooted into the earth, standing strong.
  • Roots Activity – sway back and forth, side to side to find your center of balance. Imagine your feet as roots to your mountain or tree, connecting you to the earth and helping you feel grounded.
  • Grounding Moment – Take a minute to close your eyes and think of a person who you trust that makes you feel grounded.
  • Forward Fold – now think of things that make you feel grounded. What can you do for yourself to help you become grounded?

Calm

  • Back Breathing
  • Mindful Moment Card on grounding

Instructor:  Emily Ball

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