May 26, 2015 0 Comments

[currentuser role=”instructor_level”]
Instructor: Andrea Witherspoon

Community: Grades 3-5, Community Group, Athletic Club Setting, 60 minutes

Plan Creation Date: February 1, 2015

Yoga Calm Principle/Lesson Goal: Listening

Props: CD player, CD, mats, breathing ball, Good People Everywhere, flowers, cotton balls, essential oil, drum, bean bags, mindful moment card, posters, candles, yoga straps, mindful snack supplies

Lesson Plan:

Calm

  • Welcome and overview of ground rules
  • Introductions/Name Toss Game
  • Belly Breathing – (breathing ball)
  • Child’s Pose
  • Mindful Moment Card (while in Child’s Pose) – “Sit quietly and listen to your heart. What does it say today?”
  • Back Breathing

Activate

  • Trust Walk
  • Flow from Mat 20 – Go through 2 times to drum beat:
    • Mountain – Spread your toes, press feet into ground, feel strength and stability of your mountain, lift belly, head and heart. Arms are back and down. Look straight ahead.
    • Upward Mountain – Activate your arms and upper body. Imagine laser beams coming out of the tips of your fingers.
    • Forward Bend – Bend forward. Touch the floor with your fingers. If your fingers don’t reach, bend your knees. Breathe into your back. Relax into your breath.
    • Bent Knee Lunge – Activate your arms and lengthen your tailbone. Engage your belly. Illuminate your upper body and ground your foot/knee into the mat.
    • Downward Dog – Press the four corners of your hands into the mat. Spread your toes. Lift your hips toward the back wall.
    • Plank – Engage your belly muscles and lengthen your tailbone.
    • Cobra – Lift your upper chest. Instead of pushing, pull your heart forward and keep shoulders back and down. Spread your fingers, you can lift your hands.
    • Downward Dog – Press the four corners of your hands into the mat. Spread your toes.
    • Bent Knee Lunge – Activate your arms and lengthen your tailbone. Engage your belly.
    • Forward Bend – Bend forward. Touch the floor with your fingers. If your fingers don’t reach, bend your knees. Breathe into your back. Relax into your breath.
    • Chair – Sit back into an imaginary chair. Wiggle your toes. Keep knees in alignment with your feet – hip width apart. Feel your strength here! Lift your belly head and heart and focus on your breath.
    • Upward Mountain – Breathe in, press feet down and lengthen/straighten your legs.
    • Mountain – Bring arms to your sides. Body is active and firmed toward your centerline.
  • Exploring Feelings Game
  • Compliment Circle

Calm

  • Twist
  • Relaxation – Read Good People Everywhere
  • Mindful Snack (include family members present)
  • Volcano Breaths – Heart Thoughts on 5th breath

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