Instructor: Mary Tesoro
Community: Grades K-4, Enrichment Classroom Setting, 30-45 minutes
Plan Creation Date: April 30, 2014
Yoga Calm Principle/Lesson Goal: Strength
Props/Music Resources Required: Hoberman Sphere, Ready, Set, R.E.L.A.X. Book, Music Playlist Strength
- Belly Breathing – w/ Hoberman Sphere Ask for a student to lead breathing and someone to count breaths. Ask the class how many breaths they need to feel calm. After breathing, ask for compliments for our leaders. Close your eyes and feel the strength inside for 30 seconds.
- Pulse Count – Find your pulse and take a count for 10 seconds.
- Introduce Theme – Strength What is strength?…Is it only a part of our physical bodies, the part we can see?…What is inner strength?…How does it feel to have strength inside?…How does it feel to lose strength inside?…What does it sound like?…Where do you feel inner strength?…Discuss how strength can be physical, emotional, and mental…Are there times when you wish you could have more/less strength?…Let’s stay focused on strength today as we move through our practice…
- Volcano Breath – Image Mt. Hood as a majestic Volcano. Let’s tap into the strength of Mt. Hood as we complete 3 Volcano Breaths. Inhale hands upward and exhale the strength of your physical body. Inhale again as we move upward through the volcano, and exhale the strength of your mind. Inhale once more, and exhale to focus your strength in your heart.
- Cat/Cow – Come to all 4s with hand under shoulders and knees under hips. Breath out, lower head, and tuck your tail. Allow the back of your heart raise up to the sky as your spine rounds. Breath in, look up, and lift your head and collarbones. Allow your belly to drop downward. It is always important to warm up our spines for movement.
- Alternate Arm & Leg Kicks – Imagine yourself now as a courageous explorer on Mt. Hood looking for a route to the river. Staying on all fours, stretch your right leg, straight back and point toes downward. Keep hips and leg level with the floor. Now lift your left arm as if pointing in the direction of your journey. Lengthen your left arm with thumb pointing up. Repeat on the opposite leg.
- Boat – Our journey has taken us to the beautiful Hood River. Let’s ride our strong boats down the river as we make our way to the mighty Columbia River. Sit on the floor with knees bent. Slowly bring knees to your chest. Hold on to the back of thighs and balance on your sitting bones. Lift low back, heart, and head. Pull shoulders back. Show variations of boat pose while encouraging students to find the pose that allows the students to keep breathing and lifting up the low back.
- Rock and Roll – Lie back, bend knees toward chest, and grab shins. Rock and roll three times as we make our way to where the Hood River meets the Columbia.
- Mountain – Meet me in mountain as you roll to standing. Feel the strength and stability of Mt. Hood. Even as the river moves down and around, the mountain is always strong and still, grounded. Think “strength in body” as you feel your feet grounded and lift your belly. Think “strength in mind” as you lift the top of your head. Think “strength in heart” as your raise your heart and roll your shoulders down behind. Let’s stand in stillness for 30 seconds.
- Eagle/Flying Eagle – Become an eagle sitting at the top of Mt. Hood looking toward Mt. Adams. Bend your knees slightly and lift your left leg over your right. Using your toes to help balance or wrapping your left foot behind your right leg. Hug your shoulders with your left elbow under your right elbow in front of your heart. Lift back of hands together or wrap hands to meet palms together. Now look over the cliff you are perched on and start to take flight toward Mt. Adams. Fly by taking your wrapped leg stretched behind you and your arms out like wings. Land softly at the top of Mt. Adams and get ready to take flight back to the Columbia River. Reverse eagle to fly back to the Columbia River.
- Partner Pull – Turn to your partner and lean back as you feel the strength in your arms and legs. Support each other to feel a stretch in your side body. Repeat on the other side.
- Upward Mountain/Crescent Moon – Meet me in Mountain and let’s imagine we are standing on the Sand Bar in the middle of the Columbia. We are strong as the river flows around us.
- Warrior I – Take a step back with your right leg into Warrior I as we acknowledge the strength of the river. See the river as it moves with grace and power and know that you also have these qualities within you.
- Warrior II – Move into Warrior II. Look to your back hand and think of the people in your life who fill you with strength. Look to your forward hand, how will you pass on the gift of strength to others?
- Side Angle – Rest the elbow of your forward arm on your forward knee. Stretch your back arm out over your ear, palm facing down as you look to the sky. Let the sunshine warm your face.
- Downward Dog – Bring both hands to the floor on either side of your forward foot. Step back into Downward Dog. Take 3 deep inhales and exhales. Thinking “strength in body, strength in mind, strength in heart”. (Repeat from Upward Mountain/Crescent Moon on alternate leg)
- Mountain and Pulse Count – 10 second pulse count…compare numbers to the beginning of class
- Archetype Game – Review how to play the Archetype Game. After playing, discuss which archetypes felt strong?…weak?…how to tap into the archetypes that are necessary for different situations?
- Relaxation – Read Fish Story (p. 154) from Ready, Set, R.E.L.A.X. (I have the patience to keep trying.)