Instructor: Cristina Dobon-Claveau
Community: Grief & Loss Group
Plan Creation Date: April 11, 2012
Yoga Calm Principle/Lesson Goal: Grounding
Lesson Plan:
Calm
- Belly Breathing: 7 breaths with the Hobberman sphere.
- Volcano Breath: Sitting cross legged, place your hands at your heart, palms together. Take a slow deep breath through your nose, slowly move your arms over your head, and as you exhale, move your arms out to the side and send thoughts to the person(s) in your life you have lost.
Activate
- Roots: Place your feet hip-width apart, spread your toes across the ground and stand firmly to the ground as if they are roots of a tree. Breathe and keep all of your muscles tight and activated.
- Upward Mountain: From the roots pose, inhale and raise your arms over your head with your palms facing each other. Stand tall and long as if you wanted to touch the sky.
- Tree: From the mountain pose, raise your leg where the sole of your foot is cupping your calf or the side of your knee. You may keep your hands to the sky or lower them to your heart. Keep your focus and stand steady as a tree.
- Forward bend: Place feet back on the floor, hip-width apart, and bend forward to the floor like a rag doll, head and all.
- Downward Dog: From the forward bend, move your hands toward the top of the mat and place them in the corners of the mat. Make sure your bottom is raised to the sky and your toes and hips are pulled forward, like a capital letter A. Keep arms straight; legs can be slightly bent or straight, whatever is comfortable for you.
- Childs Pose: From downward dog, move your knees to the floor, and with the tops of your feet on the floor, sit back on your heels. Your arms can be straight ahead or down the sides of your body, your head is on the floor. Relax your body and lay your forehead on the mat. Make sure you are taking nice belly breaths.
Calm
- Mindfulness Cards: Grounding – Create a Special Room card.