Instructor: Abby Bracke

Community: ???

Plan Creation Date: July 15, 2011

Yoga Calm Principle/Lesson Goal: Stillness, to help prepare anxious students for state testing

Lesson Plan:

Setting the tone/creating a therapeutic environment: I will turn off the overhead lights and have the room lit by the natural light of the window. I will put soothing music on the classroom speaker system. I will place a sign on the door that states “Yoga Calm in progress. Please do not disturb.”

Book or curriculum idea used:  Test anxiety and test preparation.

Opening remarks: “Today we are going do some activities that will help you to be relaxed but alert, which is the best way for your brain to be when you are taking a test.” Discuss feelings that may arise during testing (nervous, anxious, worried, frustrated). Discuss things that are out of their control (e.g., weather, food offered in lunchroom), and things they can control (e.g., thoughts, actions, breath). Share the Yoga Calm rules with the students and the expectation that all of them will be able to come into stillness today.

Social Emotional Activities: I plan to teach the students positive self-talk to counteract the students who might be saying that they can’t be still for 30 seconds. “I am strong. I am in control. I can do it. I can be responsible.”

Breath Work: Belly breathing with Hoberman Sphere (student-led) for 10 breaths. “Notice how still your body is right now. Only your belly is moving. The rest of your body is calm and relaxed.”

-Hands on belly

-Breath into belly

-Waves of ocean

-Nose breathing

Yoga-Based Activities: Mountain — “Imagine that you are a king or queen, with a crown on your head. Stand like a king or queen and don’t let that crown fall off your head.”

30 Seconds of Stillness – Ask the students to be completely still for 30 seconds. “Mountains are made of rock and do not move. Be a strong mountain that is solid and unmoving.”

Roots — “Now the mountain has been carved into a beautiful statue in a museum. You are the statue. Totter forward and backward with tiny moments, as though someone bumped the statue. Now rock side to side with tiny movement.”

Upward Mountain — “Press all four corners of both feet down into the ground. Stretch your hands, head, and heart up toward the sky. Be a tall king/queen standing in front of your kingdom.”

Tree — “Use your stillness to grow a solid tree upon the mountain. Build sturdy roots before growing your branches. Tell yourself that you are strong and still. You can do it!”

Relaxation: Twist & Relaxation. Sitted twist to both sides — “Now I want you to lie down on your back. Close your eyes. Allow your feet to flop to the sides. Listen to the guided imagery (Ready, Set, R.E.L.A.X. CD, #4 “Listen to Learn”—8 minutes) and allow yourself to be calm and relaxed.”

Fetal Pose—“Slowly roll to your right side and take two more breaths. Take this time to reflect on have still and relaxed you can be when you put your mind to it.”

“Slowly work yourself back up to a sitting position. Next month when you are taking the MCA tests, think back to how calm you felt today. Tell yourself, I am calm and relaxed. I want to thank you for your stillness today. Your stillness will help you have Peaceful Thoughts, Peaceful Words, and Peaceful Actions.”

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