Instructor: Susan Jepson-DeResta
Community:
Plan Creation Date: May 31, 2011
Yoga Calm Principle/Lesson Goal: Listening
Lesson Plan:
Calm
Pulse Count: Guiding your fingers below your jaw line, find your pulse. Raise your hand when you have found it. Silently listen to the beat of your own heart. Imagine your pulse is the drum beat of your heart, count that beat for 30 seconds.
Volcano Breath: Three breaths lead by student who is really working hard to use their listening skills today.
Activate
Upward Mountain: Stand with feet hips-width apart, toes pointing straight ahead (no pigeons, no ducks). Feel all four corners of your feet sink into the ground as you pull up through the top of your head and through your arms exuding energy and strength through the tips of your fingers. See if you can become a still, silent mountain.
Forward Bend: With feet hip-width apart and toes straight ahead, fold at the hip and hang arms, head and spine toward the floor like a rag doll. Listen carefully to the beat of your heart as your body relaxes and releases tension. Shake your head yes and no.
Warrior I: Stand with legs hip-width apart. Take right leg back 3-4 feet with your heel off the floor. Combine with shortened version of Strong Voice.
Chair: Inhale and raise and straighten your arms overhead, keeping your arms parallel with palms facing each other like a touchdown. Keep knees aligned with your feet as you feel the strength of your thighs and legs supporting your body. Lift your head, belly and heart. Hold this pose while listening to your body. Find the balance between what is comfortable and what is challenging.
Warrior I: (other leg) While you are firm and grounded in Warrior, think of a time you needed to listen to your strong voice.
Chair: Locate and listen to your inner cheerleader! As you settle into chair with heart, belly and head lifted and proud hold this pose for 2 more beats. Make sure knees are aligned over ankles and toes are pointing straight ahead.
Mountain: Imagine you are standing atop a majestic mountain. What do you hear? What do you see? What do you feel?
Upward Mountain: Reach up and activate through your arms and the tips of your fingers. Think of a time when someone shared wise words with you. Reach toward that wisdom now.
Calm
Pulse Count: Listen again to the drum beat of your heart. Let’s count that beat again for 30 seconds. Notice how your body is feeling now. Listen to what your body is telling you.
Three-minute exploration: Take a moment to listen to your body. What is it feeling right now? Is it trying to tell you something? Is it peaceful and content? What does it feel like to challenge your body like you did in chair? How do you feel after you have met that challenge? Can you think of a time when you were faced with a challenge and conquered it? Notice how you feel right now in this moment.