Instructor: Stephanie Rohwer
Community: Grades 3-5, Special Ed, School Setting, 30 minutes
Plan Creation Date: March 15, 2016
Yoga Calm Principle/Lesson Goal: Grounding
Group: self-regulation/social skills
Materials: Yoga Mats, soft music (computer)
Words: Roots
Lesson Plan:
Calm
- Pulse Count – Take two fingers to the side of the mouth and tip head slightly back and draw a line down with fingers into the groove along the neck into “Pulse Count”. Press gently to find your pulse. Raise your other hand when the pulse is found. Count your pulse beats silently to yourself. Now, count the pulse for 15 seconds. Now, count the pulse for 30 seconds. Now, count your pulse for one minute.
Activate
- Mountain – Root into the four corners of your feet and stand strong in your legs, lift your heart up into “Mountain.”
- Upward Mountain – Draw both hands up and stand in your strength into “Upward Mountain.”
- Crescent Moon – Bend your body to the left into “Crescent Moon,” Bend your body to the right into “Crescent Moon.”
- Eagle – Stand back into Mountain, bending your knees slightly, as in “Chair.” Lift your left leg off the floor and cross your left knee tightly over right knee. Hug your foot into your shin or hook the toes of your left foot behind your right calf. Spread your arms like wings and take them overhead. Bend your elbows and hook your left elbow under your right elbow in front of your heart. Point yours thumbs toward your nose and grab your right palm with your left hand, or place backs of hands together. Left elbows up and stretch your fingers toward the sky into “Eagle.” Repeat on the right side.
- Downward Dog – Step left leg back into “Downward Dog” keeping your feet hip width apart, and hands shoulder width apart.
- Twist – Sit up straight and stretch up through the top of your head. Reach your left arm over your right knee into “Twist.” Free yourself back to Center. Reach your right arm over your left knee into “Twist.”
Calm
- Volcano Breaths – Have a student lead 5 Volcano Breaths for the class.
- Relaxation – Social/Emotional Component – Sit in a comfortable position. Allow both soles of your feet to connect to the floor. Rest your hands on your thighs and let your shoulders drop. Gently close your eyes or look for a reference point somewhere on the floor where you can return your eyes when they get distracted. Let your spine grow tall and noble like the trunk of a tall tree. Take a moment to notice how your body feels as you bring your attention to the flow of your breath. You don’t need to breathe in a special way. Your body knows how to breathe. Simply notice each breath coming into the body with an in-breath, and leaving the body with an out-breath. If you notice your mind is caught up in thoughts, concerns, emotions, or body sensations, know that this is normal. Notice what is distracting you and gently let it go without judgment, by redirecting your attention back to your breath. Keep escorting your attention back to the experience of breathing. When you are ready, slowly bring your attention back to your surroundings and let how you feel now guide you.