Instructor: Andrea Witherspoon
Community: Grades 3-5, Community Group, Athletic Club Setting, 45-60 minutes
Plan Creation Date: January 25, 2015
Yoga Calm Principle/Lesson Goal: Strength
Props: CD player, CD, Freeze song CD, mats, breathing ball, river rocks, notes, yoga blocks, drum, posters, scented cotton balls
- *Mat Tag can be played upon arrival
- Welcome and overview of ground rules – Have group repeat “I am strong, I can do it, I am in control.”
- Name Toss and introductions
- Calm section of Mat 20:
- Belly Breathing
- Pulse count
- Block Creek
- Active section of Mat 20:
- 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.
- Repeat on Right side – Give children an opportunity to lead the poses of Mat 20 and drum and time for compliments.
- Tree – Ground the four corners of your feet into the mat. Pelvis is neutral and heart and head are lifted. Gaze is straight forward.
- Freeze Song
- Twist (Laying down)
- Changing Channels