tools for teachers - event schedule & agenda …schd.ws/hosted_files/pdsaturday32016/82/tools...

TOOLS FOR TEACHERSMINI MANUAL

MEDICAL DISCLAIMER

Not all exercises are suitable for everyone and it is recommended

that you consult your doctor before beginning this or any exercise

program. To reduce the risk of injury, never force or strain or

attempt these exercises without the assistance of a trained yoga

instructor. If you experience pain or discomfort during this exercise,

stop immediately and consult your doctor. The instruction presented

is in no way intended as a substitute for medical advice.

FIRST EDITION

Yoga Ed.

Written by

Brynne Caleda, M.Ed., eRYT

Julia Bond

Design and Illustration by

Vicent Poquet

Founder

Tara Lynda Guber

Adapted from

Yoga Ed. Pre-School Curriculum

Yoga Ed. K-8 Curriculum

Yoga Ed. Sportime Grade K-2 Physical Education Curriculum

Yoga Ed. Sportime Grade 3-5 Physical Education Curriculum

By

Leah Kalish, M.A.

Trish Vance, M.S., M.A.

Marni Hanig, M.O.T.

Tools for Teachers

MINI MANUAL

YOGA ED. TOOLS FOR TEACHERS MINI MANUAL

FIRST EDITION.

Copyright ©2014 Yoga Ed. Corp.

Design and illustration by Vicent Poquet.

All rights reserved. No part of the manual may be reproduced or utilized in any form, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without written permission of Yoga Ed. Corp., except where permitted by law.

All materials and referrals to resources are provided by Yoga Ed. Corp for informational purposes only and do not constitute medical advice or endorsements of any particular products, services, messages, organizations, or entities, or claims and representations as to their quality, content, or accuracy or merchantability or fitness for or purpose.

Yoga Ed.PO Box 12251Honolulu, HI 96828U.S.A.

Printed in the United States of America.

CONTENTSINTRODUCTION

• About Yoga Ed.

• Instructions for Use

• Utility of Breathing and Poses

• How Yoga Supports Learning

BREATHING EXERCISES

• Feeling Breath

• Humming Breath

• Sounding Breath

YOGA POSTURES

• Standing Poses • Downward Dog

• Mountain

• Triangle

• Warrior II

• Balancing Poses • Tree

• Backbends • Seated Camel

• Twists • Seated Twist

• Forward Folds • Seated Forward Fold

• Restorative • Neck Circles

• Shoulder Circles

1

1

1

2

4

6

7

8

9

10

11

13

15

17

19

21

23

25

27

29

GAMES

• Go, Stop, Back-to-Back

• Yogi Benders

• Yogi Does

RELAXATION

• Balloon Breathing

• Inner Mountain

• Tense and Release

REFERENCES

31

32

33

34

35

36

37

38

39

TOOLS FOR TEACHERS / MINI MANUAL

INTRODUCTION

/ 1

ABOUT YOGA ED.

Yoga Ed. is an educational program dedicated to changing education through the practice of yoga. Our mission

is to empower school communities with yoga to cultivate health and wellness in children and teens. Through

evidence-based Professional Institutes, Professional Development, and Educational Resources, Yoga Ed. equips

educators with yoga tools to integrate yoga for children and teens into academic environments.

Yoga Ed. Tools for Teachers is designed for educators, health professionals, and parents. This resource empowers

participants to effectively utilize five to fifteen minute classroom yoga sessions, or “yoga breaks,” to increase

self-awareness and self-regulation for students and teachers alike. Participants will also learn the broad physical,

cognitive, social, and emotional benefits of integrating breathing exercises, yoga poses, and relaxation into the

classroom. Tailored to the academic environment, all yoga tool activities require no previous yoga experience,

extra equipment, or space.

INSTRUCTIONS FOR USE

This manual is meant to equip you with the tools you need to make smooth transitions in your classroom and

boost student learning and achievement. You do not need any extra equipment to teach or participate in these

activities.

Once you understand how breathing and postures influence your students’ physical, emotional, and mental

states, you can help students become focused, present, and ready to learn.

We use four basic yoga tools in the classroom: breathing exercises, yoga postures, games, and relaxation. You

will use these four tools according to your students’ needs. For example, your students may need to settle down

in order to take an exam but they have too much energy to focus. The range of possible yoga tools includes

calming breathing exercises, balance poses, and forward folds which would all help them relax and increase their

ability to focus. You choose Humming Breath followed by balance poses to prepare your students for the test.

TOOLS FOR TEACHERS / MINI MANUAL / 2

UTILITY OF BREATHING AND POSES

The following section describes the utility of the Yoga Ed. breathing exercises, poses, games and relaxation.

Breathing

Breathing exercises help students become present. An effective breathing exercise balances students and

prepares them for learning. Depending on your students’ needs, you may choose an exercise that calms,

soothes, focuses, or energizes them.

Vocalization can help students focus and connect to their breathing.

Share the following concepts with your students:

• Conscious breathing brings us back to a state of balance and awareness.

• Conscious breathing helps us make choices from a non-reactive place.

• Knowing how to use your breath to shift your mental and physical state is a valuable life skill that lays the

foundation for personal well-being and responsibility.

• The ability to breathe consciously builds strength, presence, calm, and focus.

• The more you fuel your brain and body with oxygen, the better you function.

Yoga Postures

Yoga postures are active opportunities for students to practice using yoga tools as life skills. Yoga postures

help your students build self-awareness, self-management, and self-efficacy. By shifting the focus inward, yoga

empowers students to become aware of who and how they are being, and consciously shift to who and how

they want to be.

Standing Poses

Standing poses strengthen, energize, and focus the mind and body. These poses are invigorating because they

require students to practice focus, grace, and endurance.

Balancing Poses

Balancing poses cultivate focus, concentration, and attention. These poses are empowering because they

present a challenge and encourage students to overcome the challenge. Regularly practicing balancing poses

encourages students to develop a connection with their core.

/ 3TOOLS FOR TEACHERS / MINI MANUAL

Backbends

Backbends energize the mind and increase spinal, hip, and shoulder flexibility. For these reasons, backbends are

especially good for the health. Breathing is very important in backbends. Struggling, grunting, and groaning are

clear signs that students are pushing too hard.

Twists

Twists are cleansing postures that activate blood flow and squeeze out toxins. Use twists to unwind the back

after backbends or forward folds, or to clear the mind after periods of intense concentration.

Forward Folds

Forward folds relax the body and mind and invite students to find calm and release. Forward folds can be very

challenging because they can trigger overwhelming sensations in tight, large muscle groups like the hamstrings.

Remind students not to force forward folds. They should extend gently, allowing gravitytheir breath to soften

their bodies.

Restoratives

Restoratives help students relax and are very important in academic environments. Students often act out or

disengage because they are tired. When students are tired, they cannot concentrate or meet physical challenges.

When teaching restoratives, remind students to be aware of the need for balanced work, play, and rest.

Games

Games develop intrapersonal and interpersonal skills. These cooperative activities encourage students to explore

physical challenges and apply concepts to social situations. Games turn lessons into creative opportunities to

problem solve and practice yoga tools. Students love games, so use them generously as warm-ups, rewards,

energizers, organizers, or just for fun.

Relaxation

Relaxation invites your students to shift from external awareness to internal focus. A relaxed student can

think constructively and learn optimally. During this time, students rest, process what they have learned, and

recharge before their next class. Relaxation techniques include conscious breathing, progressive relaxation, and

visualizations. Visualizations allow students to focus and rest for a longer period of time.


HOW YOGA SUPPORTS LEARNING

The following section describes how yoga tools can support learning.

Yoga Ed. Breathing

• Yoga breathing exercises increase students’ readiness to learn by increasing oxygen rich blood to the brain.

• Yoga breathing increase self-awareness, attentiveness and emotional regulation. Recent research demonstrates

that students who voluntarily regulate their emotions in response to stress show greater ability to regulate their

actions and better control their stress (Davidson, 2008).

• Yoga breathing empowers students to regulate their inner state. Since the way we breathe affects how we feel,

yoga breathing helps reduce stress and increase relaxation. This calmer state is more conducive to learning.

Yoga Ed. Poses

• Yoga poses reduce perceived stress and increase self-compassion. This may help the mind deal with stress

more effectively and lessen its toll on the body (Gard et al., 2012). This also creates a learning-ready state.

• Yoga poses help the brain to produce serotonin, norepinephrine, and dopamine. These neurotransmitters

can directly influence our ability to learn. Serotonin keeps the brain activity under control and regulates mood,

impulsivity, and aggression. Norepinephrine directs attention, perception, and motivation. Dopamine modulates

reward, learning, and movement. Yoga helps balance these neurotransmitters, enriching the brain and increasing

mental clarity.

• Yoga poses can be a form of exercise. Research suggests that exercise creates more cells for the brain to

remember and learn new information. Academic stimulation encourages these cells to integrate in the brain

(Ratey, 2008).

Yoga Ed. Games

• Yoga games allow students to engage in an active exploration of the world. This builds and strengthens many

pathways in the brain.

• Yoga games increase the brain’s flexibility and potential for learning by developing problem solving,

cooperation, imagination, and social emotional skills.

• Yoga games offer students a non-competitive way to experience joy in the classroom. Joy and pleasure

activate the brain’s reward system. This results in greater flexibility in executive attention, which is associated

with better working memory, behavior, decision-making, and judgment (Jensen, 2005). Students naturally

associate these positive feelings with learning.

/ 4

/ 5

Yoga Ed. Relaxation

• Yoga relaxation increases readiness to learn by giving students the opportunity to let go of stress and anxiety.

• Yoga relaxation is an effective way to improve the tone and quality of the classroom’s atmosphere.

• Yoga relaxation actively triggers the relaxation response and interrupts the stress-feedback loop. Recent

research demonstrates that students who voluntarily regulate (self-regulation) their emotions in response to

stress show greater activation in their prefrontal cortex, better modulation of activity in the amygdala, and lower

levers of cortisol in the body (Davidson, 2008).



BREATHING

EXERCISESBreathing exercises encourage students to gain control of their breath and body. Our breath is directly related to

the activity of our parasympathetic and sympathetic nervous systems. The brain adjusts the breath to prepare

us for an anticipated response. This unconscious reaction can increase stress or decrease energy, which may

prevent us from achieving what we want.

Conscious breathing allows students to practice awareness of when they are or are not using the breath

adaptively, and gives them the tools they need to adjust their breathing to be more effective. Conscious

breathing is a powerful practice to bring into the classroom. By releasing tension and increasing focus, conscious

breathing creates space for your students - and you - to become present and engaged.

Breathing techniques can help students consciously and constructively respond to challenging situations. Just

a little bit of breathing instruction can have remarkable results. A recent study found that students who went

through a four-week school program that introduced yoga-based breathing practices felt less impulsive and

more in control over their actions than control groups (Wheeler, 2013).

Our breathing exercises include strong visual and auditory components so all breathing exercises are done

sitting up tall, cross-legged or kneeling on the shins and heels unless otherwise indicated.

If students feel restricted or experience difficulty breathing, allow them to breathe through the mouth.


FEELING BREATH

Benefit:

• Increases breath awareness

• Increases physical connection with the breath

Instructions:

1. Begin seated in your chair. Make sure both feet are touching the floor and you are sitting up tall in your body.

Placing both hands on your rib cage, feel your ribs on the front and back of your body. Inhale, feeling your rib

cage open and expand.

2. Exhale, feeling your rib cage close.

Feeling Breath 1 Feeling Breath 2

Teaching Notes:

Challenge students to hold their breath for an extra moment at the top of the exhalation and try to take in one

more sip of air as if sipping through a straw before exhaling. By taking in more “sips” of air, students expand their

lung capacity and create more space for breathing.


HUMMING BREATH

Benefit:

• Focuses the mind

• Increases relaxation

Instructions:


Inhale through your nose.

2. Exhale, making the sound “hmmm” like the sound of a bee.


SOUNDING BREATH

Benefit:

• Allows you to tune-in to yourself and tune-out everything else

• Integrates the mind, body, and breath

Instructions:


Cover your ears with your hands so you can hear no sound.

2. Inhale and exhale evenly through your nose.

3. As you listen to your breath, think of a word to describe the sound of the breath.

Teaching Notes:

For a more visual exercise, imagine your hand is a mirror and you are using your breath to fog up the mirror.


YOGA

POSTURES

/ 10

Yoga postures build a strong foundation for health and wellness. A regular yoga practice can have a profound,

lasting effect on our physical, cognitive, emotional, and social well-being.

Yoga postures increase self-awareness, self-management, and self-efficacy by consciously connecting body,

mind, and breath. Unhealthy thought and behavior habits that undermine our health and wellness often go

unnoticed and unchanged. By becoming more sensitive to your inner experience, yoga empowers you to change

your thinking and do what makes you feel good. Yoga postures create space for you to explore who and how

you are being, and gives you tools to actively shift who and how you want to be.

Our yoga poses are divided into sections. This allows you to observe your students’ behavior and choose the

posture that will help them adjust this behavior. Refer to page 4 for a reminder of what each posture does.


DOWNWARD DOG


Physical Benefit:

• Energizes the body

• Strengthens the quadriceps,

hip flexors, abdominals, neck,

and arms

• Stretches the feet, calves,

hamstrings, back, chest,

shoulders, and palms

Mental Benefit:

• Increases calmness

• Relieves stress

Gaze Point:

Navel

Instructions:

1. Begin standing behind your chair

in Mountain Pose with your feet

hips distance apart.

2. Inhale, stand tall in your

Mountain body.

3. Exhale, hinge from your hips and

bring your hands to the chair.

4. Inhale, find length in your spine

as you press your hips towards the

wall behind you.

5. Exhale, allow your head to align

with your arms.

6. Breathe.

7. Inhale, look forward to your

hands and walk forward back to

Mountain Pose.

Cues:

The distance between your body

and the chair is about arms-length.

#1

You are making an “L” Shape or a

Right Angle with your body #4

Bring your ears in line with your

arms. #5.1

Your gaze is towards your belly

button #5.2

Gently try to straighten your arms

and legs. Allow your head to relax

as your look towards your belly

button. #6

Creative Language:

Walk your dog by bending your

knees side to side. #6

Grade:

Pre-K to 12


MOUNTAIN


Physical Benefit:

• Aligns the spine

• Improves posture

• Strengthens the ankles, knees,

quadriceps, buttocks, abdominals,

and neck

• Reduces flat feet

Mental Benefit:

• Builds focus

• Increases alertness

Gaze Point:

Down the nose

Instructions:

1. Begin standing in front of or

behind your chair.

2. Inhale, allow your shoes to touch.

3. Exhale, extend your arms down,

palms facing the sides of your legs.

4. Breathe.

Cues:

Allow your shoulders to melt away

from your ears. #1

Bring your shoulder blades to

touch at your back. #2

Creative Language:

Your feet and legs like the base of

a mountain. The top of your head

rises to the sky like the peak of the

mountain. #4.1

You are strong and grounded in

Mountain Pose. #4.2

Be still and strong in your Mountain

Pose. #4.3

Grade:

Pre-K to 12


TRIANGLE


Physical Benefit:

• Lengthens the spine


quadriceps, abdominals, and neck

• Stretches the calves, hamstrings,

groin, hip flexors, chest, spine, and

shoulders

Mental Benefit:

• Builds focus

• Develops willpower

• Stimulates the mind

Gaze Point:

Thumb

Instructions:


behind your chair in Star Pose.

2. Inhale, bring your hands to hips.

3. Exhale, turn your right foot out

and keep your left foot as is.

4. Inhale, reach your arms to a “T”.

5. Exhale, bring your right hand to

your shin and your left arm up to

the air.

6. Breathe.

7. When you are ready, inhale and

return to Star Pose.

8. Repeat on the other side.

Cues: Make sure your right foot is aligned

with the arch of your left foot. #3

Keep your ear lifted away from

your arm by utilizing the strength

of your neck. #5

Creative Language:

Face your palm away from you like

you are going to give a high five.

#5

Grade:

Pre-K to 12


WARRIOR II


Physical Benefit:

• Increases endurance



hamstrings, quadriceps, and neck

• Stretches the hip flexors, groin,

abdominals, and shoulders

Mental Benefit:

• Builds focus

• Develops willpower

Gaze Point:

Over the front middle finger

Instructions:


behind your chair in Star Pose.

2. Inhale, bring your hands to your

hips.

3. Exhale, turn your right foot out

and keep your left foot as is.

4. Inhale, reach your arms to a “T”.

5. Exhale, bend deeply into your

right knee.

6. Breathe.


straighten your legs, turning your

right foot in and keeping your

hands at your hips.


Cues:

Make sure your right foot is aligned

with the arch of your left foot. #3

Make sure your knee is drawing

towards the 3rd and 4th toes on

your right foot. #5.1

Feel your arms and legs stretch in

opposite directions as your stand

strong in your Warrior II body. #5.2

Engage the outside edge of your

back foot. #5.3

Equally extend from your front

fingertips and the back ones. #5.4

Creative Language:

Stretch your arms as if being pulled

in opposite directions. #4

Imagine you are a surfing warrior.

#6

Grade:

Pre-K to 12


TREE


Physical Benefit:


• Strengthens the ankles, calves,

knees, hamstrings, abdominals,

back, and neck

• Stretches the quadriceps, hip

flexors, chest, and shoulders

Mental Benefit:

• Builds concentration and focus

Gaze Point:

Down the nose

Instructions:

1. Begin in Mountain Pose in front

of or behind your chair.

2. Inhale, bring your hands onto

your hips.

3. Exhale, step your right foot to

the inside of your left leg.

4. Inhale, stand tall in your tree

body.

5. Exhale, extend your arms up

towards the ceiling.

6. Breathe.

7. When you are ready, bring your

hands back down to your hips and

return to Mountain Pose.


Cues:

Your right shoe is like a kickstand.

Your left foot keeps you rooted to

the ground. #3

Spread your hands wide allowing

your fingers to turn in slightly and

your shoulders to melt away from

your ears. #5

Breathe smooth and steady

to keep yourself balanced and

focused. #6

Creative Language:

Your toes are the roots of your

tree. They help you to stand strong

and balanced. #3

Stretch your arms up like the

growing branches on a tree. #5

Grade:

Pre-K to 12


SEATED CAMEL


Physical Benefit:

• Strengthens the abdominals,

back, and throat

• Stretches the hip flexors, chest,

spine, and shoulders

Mental Benefit:

• Stimulates the mind

Gaze Point:

Down the nose

Instructions:

1. Begin seated in your chair with

your feet on the floor sitting up tall

in your spine.

2. Inhale, reach your arms up and

over head.

3. Exhale, reach your hands to the

chair behind you.

4. Inhale, sit up tall in your body.

5. Exhale, and press your chest

forward.

6. Breathe.

7. When you are ready, come back

to seated.

Cues:

Draw your shoulder blades

together at the center of your

back. #5

Keep your chest lifted. #6

Grade:

4 to 12


SEATED TWIST

SEATED TWIST 2

SEATED TWIST 1


Physical Benefit:

• Strengthens the back

• Stretches the groins, chest, spine,

and shoulders

Mental Benefit:

• Calms the mind

Gaze Point:

Down the nose

Instructions:



in your spine.

2. Inhale, reach your arms up.

3. Exhale, reach your right hand to

the outside of your left knee.

4. Inhale, sit tall.

5. Exhale, bring your left hand

behind you. Twist to look over your

shoulder.

6. Breathe.

7. When you are ready, untwist and

come back to seated.


Cues:

Gaze over your back shoulder. #5

Creative Language:

Like you are going to give a double

high five. #2

Like you are doing a back stroke,

bring your left hand behind you. #5

Grade:

Pre-K to 12

SEATED FORWARD FOLD



Physical Benefit:

• Strengthens the abdominals

• Stretches the calves, hamstrings,

and spine

Mental Benefit:

• Calms the mind

Gaze Point:

Down the nose

Instructions:

1. Begin in seated in your chair with


in your spine.

2. Inhale, reach your arms up to the

sky.

3. Exhale, hinge from your hips and

extend your arms forward, placing

your hands on the outsides of your

legs.

4. Breathe.


come back up to seated.

Cues:

Tuck your chin to your chest as

you come up to seated. #5

Grade:

Pre-K to 12

NECK CIRCLES


NECK CIRCLES 1 NECK CIRCLES 2

NECK CIRCLES 3 NECK CIRCLES 4


Physical Benefit:

• Strengthens and stretches the

neck

Mental Benefit:

• Calms the mind

Gaze Point:

Down the nose

Instructions:


your feet flat on the floor.

2. Inhale, sit up tall.

3. Exhale, bring your chin to your

chest.

4. Inhale, bring your right ear

toward your right shoulder.

5. Exhale, bring your head back.

6. Inhale, bring your left ear toward

your left shoulder.

7. Exhale, bring you chin back to

your chest.

8. Inhale, sit up tall.

Cues:

Imagine the back side of your head

is moving toward the wall behind

you. #4/#6

Allow your head to relax back. #5

Grade:

Pre-K to 12

SHOULDER CIRCLES


SHOULDER CIRCLES 2

SHOULDER CIRCLES 1


Physical Benefit:

• Strengthens and stretches the

shoulders

Mental Benefit:

• Calms the mind

Gaze Point:

Down the nose

Instructions:


your feet flat on the floor.

2. Inhale, reach your shoulders up

towards your ears.

3. Exhale, rotate and roll your

shoulders down your back.

Cues:

Imagine your ears can touch your

shoulders #2

Draw your shoulder blades to

touch as you bring your shoulders

down your back. #3

Grade:

Pre-K to 12


GAMESWhen students are given the freedom and flexibility to interact and express themselves, learning naturally takes

place. Our games are designed to do just this. By encouraging students to explore their minds and bodies

through creative play, Yoga Ed. games give them opportunities for deeper learning. The games allow students

to practice and gain physical, emotional, cognitive, and social skills. Remember that games are simply structured

situations for learning to take place. Allow their own experience to guide the games and stop when you notice a

teachable moment.

Students love games so use them generously as brain breaks, transition activities, rewards, energizers,

organizers, or just for fun.


GO, STOP, BACK TO BACK

(Group)

Directions:

The group spreads out in the room. When the teacher says “Go!” the students walk about the room briskly,

taking care not to bump into one another. After one or two minutes, the teacher calls out, “Stop, back-to-back,

(insert the name of a Yoga Pose).” All players must find the closest person they can and touch backs in the yoga

pose called before the count of three.

Teaching Note:

This game requires a large open space and an even number of students. If there are an odd number of students,

participate in the game.

Some schools may have a “no-touch” policy, so it’s important that you check in with your school before playing

this game.

Skills:

• Cooperation

• Memory

• Physical awareness

• Spatial awareness

YOGI BENDERS

(Individual / Group)

Directions:

Students spread out in the space. The teacher calls out the names of body parts, such as “one foot and one

thumb,” “one heel and one hand,” “two knees,” “just your tummy,” etc. Students move into yoga poses using the

parts of their bodies the teacher calls out. If they cannot think of a yoga pose, they can make one up or modify a

pose.

Teaching Note:

This game requires a large carpeted area, a wooden floor space, or a grassy yard and mats.

Skills:

• Coordination

• Creativity

• Memory

• Physical awareness

• Problem solving


YOGI(NI) DOES

(Group)

Directions:

This game is a yoga version of Simon Says. One student volunteers as the leader. The leader demonstrates

different yoga poses. Students follow along only when the leader says “Yogi(ni) Says.” If the leader does not say,

“Yogi(ni) Says,” and a student moves, the student must demonstrate a pose chosen by the leader. Repeat with

different students as the leader.

Teaching Note:

Share with students that a yogi is a male who practice yoga and a yogini is a female who practices yoga.

Skills:

• Community

• Creativity

• Focus



RELAXATIONRelaxation exercises calm the mind and body. They include focused attention exercises and visualizations that

allow students to take a break from the busy school day and restore their inner balance.

Relaxation offers an invaluable opportunity for students to shift their focus from external experiences to internal

understanding. This shift in focus allows students to observe and reflect on their inner thoughts, ideas, and

feelings. By encouraging self-awareness, relaxation teaches students to tune into what’s going on inside and to

let go of any unproductive tension that they may be holding on to. Relieved of this tension, students are able to

process and learn new information. Over time, your students will naturally build the confidence and expertise to

use these relaxation exercises to recognize their inner experience and shift their state of mind.

A busy lifestyle with no time to relax can lead to chronic stress. Given students’ increased workload and

extracurricular activities, it is very important that you encourage your students to take time to relax. This is a

proven way to increase productivity and learning.

Studies have demonstrated that relaxation positively affects how our body functions. When we relax, our

breathing and heart rate slow, blood pressure decreases, immune function increases, and our overall sense of

wellbeing increases. This alleviates the many signs of stress including digestive problems, high blood pressure,

headaches, insomnia, anxiety, and depression.

When we are active during the day, we naturally need to relax. People who exercise tend to sleep better. Let

your students know that an active lifestyle will improve the quality of their rest.


BALLOON BREATH

Benefit:

• Relieves symptoms of stress

• Triggers the relaxation response

Instructions:

1. Place one or both hands on your belly and breathe deeply. Inhale, feeling your belly rise.

2. Exhale, feeling your belly lower and contract.

Tailoring Tidbits:

This can be done seated, folding over your desk, or lying on your back with you legs up your chair.


INNER MOUNTAIN

Have students come to lying in Legs up the Chair or Forward Fold at the Desk.

“Close your eyes, breathe, and rest. As if you’re falling asleep, let go of all thoughts. Just feel your breath. I’ll wait

for everyone to settle, sigh and melt, release any wiggles, movement and tension. When you’re silent and still, I’ll

know you are ready to listen. With every breath, you become more and more relaxed… great.

“Imagine that you see a mountain. Notice everything you can about this mountain: its shape and height, its

colors and qualities. Notice how calm, strong, steady, wise it is.

“Now imagine yourself as the mountain. Let yourself become strong, steady, solid and still. Whatever happens,

bad weather or good, friendly hikers or not, you, the mountain, stay the same. Your foundation is rooted deep

into the earth and you are unshakable. Trust in your foundation and the strength that comes from being able to

be with whatever comes, knowing that it will pass. Breathe and be. Breathe and be. Let everything come and go.

You notice the world change, but you do not change with it. Thoughts and feelings come and go, but you, the

mountain, remain… seeing, knowing, and being who you are: whole, perfect and magnificent.

“Now it’s time to come back to the room. Gently begin to wiggle your fingers and your toes. Take any final

stretches that feel good to you on your back or your side. When you are ready, come back to a comfortable

seated position at the top of your mat.”


TENSE AND RELEASE

This relaxation exercise is especially useful when frustrations and tensions are high. Use this exercise to help

students return to a state of balance. Encourage students to notice how much tension they unconsciously hold.

With the awareness this exercise develops, you and your students will learn when to use yoga tools to reconnect

mind, body and breath.

Have students come to lying in Legs up the Chair or Forward Fold at the Desk.

“Close your eyes, breathe, and rest. As if you’re falling asleep, let go of all thoughts. Feel your breath. Without

changing anything, notice your breathing. Is it fast or slow? Is it loud or quiet? Smooth or jerky?

“Beginning with your hands, clench your fists. Press your arms tightly into your sides. After five seconds, relax.

Let it go. Let your arms and hands be floppy. Breathe evenly while you are squeezing your muscles.”

Repeat by coaching students through tensing and releasing different parts of their body, including their face,

arms, stomachs, buttocks, legs, feet, and toes. To tense the stomach, have students pull their stomachs inward.

Once all body parts have been tensed and released, continue with the following.

“Tense all the muscles you can at the same time. Hold. Relax one last time. Notice if you feel any different. Notice

your breathing. Has it changed? How?”

Pause for a few moments.

“Gently begin to wiggle your fingers and your toes. Take any final stretches that feel good to you on your back

or your side. When you are ready, come back to a comfortable seated position in your chair.”

/ 39

REFERENCESDavidson, R. (2008, February 27). The heart-brain connection: the neuroscience of social, emotional, and academic learning [Video file]. Retrieved from http://youtu.be/o9fVvsR-CqM

Gard, T., Brach, N., Holzel, B.K., Noggle, J., Conboy, L.A., & Lazar, S.W. (2012). Effects of a yoga-based intervention for young adults on quality of life and perceived stress: The potential mediating roles of mindfulness and self-compassion. Journal of Positive Psychology, 7(3), 165-175. doi:10.1080/17439760.2012.667144

Jensen, E. (2005). Teaching with the brain in mind (2nd ed.). Alexandria, VA: Association for Supervision and Curriculum Development.

Ratey, J. (2008). Spark: The revolutionary new science of exercise and the brain. New York, NY: Hachette Book Group.

Wheeler, M. (2013, July 9). Note to teens: just breathe. Retrieved from http://newsroom.ucla.edu/releases/note-to-teens-just-breathe-246556


tools for teachers - event schedule & agenda …schd.ws/hosted_files/pdsaturday32016/82/tools...

Documents