Population/Setting/Length: Grades 9-12, School Setting, Special Education, 30 minutes
Plan Creation Date: 2/1/17
Yoga Calm Principle/Lesson Goal: Listening
- Pulse Count – listen to your breath through your fingers feeling your pulse. Find average of count. Feel breath with hands on belly, ribs, and collar bones/upper lungs. Breath into each area. Listening to your breath and body, which area is it easier to breath into?
- Belly Breathing – with drum beat. Three beat in, four beat out. 5 rounds. Listen to the drum and let it lead you.
- Pulse Count – listen to your breath through your fingers feeling your pulse. Find average of count. Compare pulse before breathing and after controlled breathing.
- Mountain – standing behind chair – find an active stable mountain pose from the ground up to the crown of the head.
- Warrior I – With hands on back of chair, step back with your right foot about three feet, heel lifted, left knee bent, lift one or two hands off chair back to frame face, hold for count of four. Step up listen to your body and breath. Switch sides. Step up listen to your body and breath.
- Chair – Like Mountain, stand with legs hip distance apart, raise one or both arms overhead, exhale bend knees to sit back, hold position listening to your breath and body, coming out of the pose back to mountain when you are ready.
- Downward Dog – holding onto back of chair or hands on top of chair flat, walk feet back about five feet until arms are fully extended out, back is flat and you are bending at a 90 angle at the waist. Legs straight to support upper body. Listening to your breath and body in this pose. Walking up when you have felt a stretch in the body.
- Pulse Count – after an active practice listen to your breath through your fingers feeling your pulse. Find average of count.
- Relaxation – Sitting in chair with hands in lap. Listen to the parts of your body, scan your body from the feet up to the head with an eye gaze towards the floor or eyes closed. What part of your body feels like it needs more listening to?
Instructor: Shawna O’Neal