Population/Setting/Length: Grades 9-12, School Setting, 45-60 minutes
Plan Creation Date: 11/30/16
Yoga Calm Principle/Lesson Goal: Grounding
- Chime – Class will be seated at desks. Begin lesson using the chime to bring group together. Ring chime once to gather the attention of the group. Ring another time, and ask students to raise their hands when they no longer hear the sound of the chime.
- Pulse Count – Model how to find pulse, and have students count it out for 15 or 20 seconds.
- Belly Breathing – Demonstrate proper breathing and proper posture for the group. Instructor will lead one round of breathing, and then student will lead the next.
- Releasing Yoga Sequence – Have students stand at their desks, Guide them through the Releasing Routine, which includes the following sequence: Mountain, Wood Chopper 3-5 times, Upward Mountain, Lunge-right foot back, Chair Dog, Lunge-right foot forward, Forward Fold, Twist-left, Twist-right, Head on Desk.
- Mountain – Move students to an open space in the room. Have them stand in Mountain Pose to feel heavy and grounded.
- Roots – Guide the group through the Roots activity.
- Tree and Tree Circle – Model and practice Tree Pose, and guide the group into Tree Circle. Ask students to share how this activity helps them to feel grounded and supported.
- Mountain Flow – Guide the group through the Mountain Post Flow from Mat 20, which includes the following sequence: Rock and Roll, Boat, Volcano Breath, Mountain, Upward Mountain, Forward Bend, Bent Knee-right leg back, Downward Dog, Plank, Cobra, Downward Dog, Bent Knee-right leg forward, Forward Bend, Chair, Upward Mountain, Mountain, and Tree. Repeat 2-3 times.
- Pulse Count again. Ask students to share any changes they noted from the beginning of the lesson.
- Mindful Moment – Have students choose a Grounding Mindful Moment card, and read it to the group. Have them share their responses.
- Compliments – Ask students to share compliments regarding what they saw during the lesson.
- Relaxation – Guided Relaxation- Guide the students to a place that makes them feel happy, grounded, and safe. Have them imagine they are holding a balloon and with each breath, they fill the balloon with all of the stressors and challenges that they face. Once the balloon is filled, have the students imagine letting go of the string on the balloon, and watch all of their cares float away-leaving them safely grounded down.
Instructor: Jennifer Clearwaters