Instructor: Tracy Cohen

Community: High School Special Education

Plan Creation Date: April 25, 2012

Yoga Calm Principle/Lesson Goal: Grounding

Lesson Plan:

Calm

  • Belly breathing with the Hoberman sphere for 10 breaths. Sit on your sit bones, feel the floor and ground beneath us supporting each deep breath

Activate

  • Bridge: Feel your feet and shoulders grounded into the mat, while your back and torso form a strong bridge.
  • Dolphin: Turn over onto arms and toes and feel the ground through your forearms and toe pads. Hold, activate and breathe deeply.
  • Stand up like a queen or king (strength and dignity).
  • Mountain: Begin to circle around and around, making circles smaller and smaller. What are you circling around? Feel all four corners of your feet gripping the earth.
  • Upward mountain and Crescent Moon: Our grounding allows us to stretch fully side to side.
  • Sun salutation: Twice through; teacher leads the first one; student-volunteer for second. Feel the four corners of hands as well as feet in the plank, down dog, etc.
  • Tree Pose: A tree’s trunk connects to the earth and gives strength to the rest of the tree. Feel how your “trunk” — legs, core, spine — support your branches. Grow your branches from your roots. Extension into Circle tree pose. Can we be grounded together?

Calm

  • Rest on your back as you picture your low back nestling into the floor.
  • Guided progressive relaxation tensing and relaxing each body area in turn until entire body is totally relaxed and grounded, sinking into the mat. Feel how the earth supports us all.

Leave a Reply