Instructor: Vickie Soli-Compton
Community: Grades K-1, School Setting, 25 minutes
Plan Creation Date: October 23, 2015
Yoga Calm Principle/Lesson Goal: Stillness
- Words – I can be quiet and still like a Mountain.
- Yoga Calm Ground Rules – Class repeats choral 1. Treat yourself like a king or queen. 2. Respect each others’ space. 3. No shoes on the mat. 4. Use a light saber or laser to point to the poster. When you are having a hard time, use positive talk: “I am strong,” “I am in control,” “I can do it,” “I can be responsible.” Also say together in Chorus. Instead of saying “I can say I have not learned that yet.”
- Volcano Breath – Demonstrate for students. Get two student volunteers to join at the front of the class. As a group let’s do three silent breath (make it a challenge, who can do this with not a sound?) Breathe in through your nose and out through your nose. If you can try to keep voices off and your mouth closed. Ready, begin 1…2…3.
- Belly Breathing – Laying back on your mat on your back put the beanie baby on your belly/tummy. Pretend that your baby animal wants a nap. You are going to give your beanie baby a little ride with your belly breath. Nice and Slow now you want to keep your beanie baby sleeping. Let’s begin, breathe in through your nose and feel your beanie baby go up. Blow all the air out all feel your beaning baby go back down…try to repeat 3 times depending on the group/ability). Put your beanie baby at the edge of your mat.
- Rock and Roll – Grab your knees and let’s do some rocking and rolling just like a rocking chair.
- Boat – Let’s pretend we are going on a trip in a canoe down the Sandy River. Get your paddle ready, paddle, paddle, let’s go! Oh look over there, Mt. Hood! So beautiful. Let’s get ready to get off the boat on to our feet!
- Mountain – Stand tall and strong just like the amazing Mt. Hood. Press your feet into the ground and lift your head to the sky. Arms down to your sides. Feel your strength. Notice how still and strong your body is. Just like an amazing mountain.
- Roots – Open your feet just a little apart. Pretend like you have roots like a big evergreen tree. Your roots are growing out of your feet. They go deep into the soil and the earth. Rock forward and back (firm and straight). The wind may sway you but you are too strong fall over. The wind can’t knock you down. Keep your feet/roots one the ground.
- Star – Put your feet a little wider apart! We are about to all be stars. Take your arms out to the sides. Activate and push out your arms, legs, and head like a shining star! Look at all the Super Stars we have in the room. Extend laser beams from your finger tips.
- Superman/Superwoman – Lie on your belly with your arms stretched out in front of you. Lift both of your legs, and now your head. Reach out strong. Activate like a super hero. Take a deep breath in and out.
- Child – Get on your knees and pretend you are a turtle with feet underneath. Relax your neck, hips, and back. Breath into your back. You are inside your turtle shell all safe, still, and protected. Take another breath see if you can feel the air in your turtle shell on you back. You can have your hands in your shell or reach them out for a stretch!
- Belly Breathing and Relaxation – Ask for a student volunteer to demonstrate. Who can make the beanie back go up when they take a big breath in through their nose (with lips sealed)? And also breathe out through their nose and make the beanie baby go back down? Have a student demonstrate this in front of the class (2-3 breaths). Now laying back on your mat on your back put the beanie baby back on your belly/tummy. Pretend that your baby animal wants to have another little nap/rest. You are going to give your beanie baby a little gentle ride. Nice and SLOW now you want to keep your beanie baby sleeping. Let’s begin, breathe in through your nose and feel your beanie baby go up. Breathe out all the air through your nose (lips sealed) and feel your beaning baby go back down (try to repeat 3 times depending on the group/ability).