Trauma-Informed Yoga Lesson Plan

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Amelia Hoover
6 years ago
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1 Trauma-Informed Yoga Lesson Plan Triggers

2 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.

3 LESSON 1: Triggers Grades: 6-12 Equipment: Yoga mats Theme Concept Time In (Breathing) 5-10 minutes Triggers What are our triggers? How can yoga help? Bear Breath Ask students to check in with their breath. Notice how it relates to how they feel now before class. Discussion 5-10 minutes Identify our triggers and how yoga can help. What is a trigger? A trigger is something that sets off a memory tape or flashback transporting the person back to the event of his/her original trauma. Triggers are very personal; different things trigger different people. What are some yoga tools we have learned that can help us when we feel triggered? Discuss Square Breath, and how it can be used to help to calm us down. What is our support system? How can we empower ourselves? Warm-Up minutes Yoga Pattern Yoga Postures minutes Warrior II, Extended Side Angle, Low Lunge, Triangle, Eagle, Pretzel, Lying Twist During yoga poses, coach students to notice their thoughts, feelings, and sensations as they move through the postures. Relaxation 5-10 minutes Constructive Rest Closing 5-10 minutes Share Circle Ask students to check in with their breath once more. Notice how it feels after class. Notice how it relates to your mood and interactinos with others. Project/ Homework/ Assessment 3-5 minutes Journal Entry - Triggers What usually triggers me? When I feel triggered, what are three things I can do to calm myself down? What are three yoga poses I can do to feel empowered?

4 PROFESSIONAL INSTITUTE 3 / STUDENT S GUIDE / 4 BEAR BREATH Benefits: Develops breath awareness by deliberately bringing the breath into equilibrium Focuses the mind Increases concentration Instructions: 1. Inhale through your nose for three to five counts and pause for one to two counts. 2. Exhale through nose three to five counts and pause for one to two counts. 3. Repeat.

5 PROFESSIONAL INSTITUTE 3 / STUDENT S GUIDE / 5 Tailoring Tidbits: You have the option to lead your students through this exercise by counting for them or have your students use one hand to count quietly for themselves.

6 / 6 YOGA POSE PATTERN Instructions: 1. Start with a simple pattern. 2. Repeat the pattern two to three times. 3. Add on to the pattern. 4. Repeat without the teacher s lead. Examples: Rock, Table, Cow, Cat, Rock (x2) Rock, Table, Cow, Cat, Downward Dog, Table, Rock (x2) Repeat the pattern without the teacher s lead. Grade: 6 to 8; 9 to 12

7 / 7 WARRIOR II

8 / 8 Physical Benefit: Increases endurance Lengthens the spine Strengthens the ankles, knees, 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: 1. Begin 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. 7. When you are ready, inhale and return to Star Pose with your hands at your hips. 8. Repeat on the other side. 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 Grade: 6 to 8; 9 to 12 Modifications: Notice Off balance Bending in the back knee Reason Difficulty finding balance or alignment Tight hip flexors Modification Keep hands at the hips Lessen bend in front knee Front knee turning in or out Lack of awareness See cue #5.1 Leaning forward Lack of awareness See cue #5.2, #5.3 Uneven arms Lack of awareness See cue #5.4

9 / 9 EXTENDED SIDE ANGLE

10 / 10 Physical Benefit: Lengthens the spine Strengthens the ankles, knees, hamstrings, quadriceps, and neck Stretches the hip flexors, groin, abdominals, sides of the torso, and shoulders Mental Benefit: Builds focus Develops willpower Stimulates the mind Gaze Point: Palm Instructions: 1. Begin 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. Inhale, bring your right elbow to your right knee. 7. Exhale, reach your left arm up and overhead. 8. Breathe. 9. Inhale, return to Star Pose. 10. Repeat on the other side. Cues: Your right foot is aligned with the arch of your left foot. #3 The back side of your knee tracks your third and fourth toe. #5 Creative Language: Imagine one long line of energy from the tips of your fingers along your body to the outside edge of your back heel. #7 Grade: 6 to 8; 9 to 12 Modifications: Notice Collapsing in back leg Straightening in front leg Knee turning in or out Reason Weak front leg or lack of awareness Weak front leg or lack of awareness Lack of awareness Modification Lessen bend in the front knee Bend the front knee See cue #5

11 / 11 DRAGON / LOW LUNGE

12 / 12 Physical Benefit: Strengthens the ankles, knees, quadriceps, hamstrings, abdominals, back, and arms Stretches the quadriceps, hamstrings, hip flexors, groin, chest, and shoulders Mental Benefit: Builds focus Gaze Point: Down the nose Instructions: 1. Begin in Table Pose. 2. Inhale, step your right foot front. 3. Exhale, tuck your left toes under. 4. Inhale, bring your hands to hips. 5. Exhale, reach your arms up overhead. 6. Breathe. 7. When you are ready, bring your hands back to your hips then to the floor on the outer edges of your mat. 8. Step your right foot back to Table Pose. 9. Repeat on the left side. Cues: Your knee should be aligned with your ankle. #2 Grade: 6 to 8; 9 to 12 Modifications: Notice Off balance Reason Weak abdominals or lack of awareness Modification Tuck toes under

13 / 13 TRIANGLE

14 / 14 Physical Benefit: Lengthens the spine Strengthens the ankles, knees, 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: 1. Begin 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 ears lifted away from your arms 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: 6 to 8; 9 to 12 Modifications: Notice Straining in the front leg Bent back leg Reason Hyperflexibility in the knee or tightness in the front leg Tight hip flexors Modification Bend the front knee Bend the front knee Head falling to either side Weak neck See cue #5

15 / 15 EAGLE

16 / 16 Physical Benefit: Strengthens the ankles, calves, knees, and abdominals Stretches the quadriceps, hip flexors, back, and shoulders Mental Benefit: Builds focus Develops willpower Stimulates the mind Gaze Point: Up Instructions: 1. Begin in Mountain Pose. 2. Inhale, stand tall in your body. 3. Exhale, bend your knees slightly as you step your right foot over your left leg. Place your right foot like a kickstand to the outside of the left foot. 4. Inhale, reach your arms out to the side. 5. Exhale, bring your right arm over your left arm. Bend your elbows as your palms press together. Raise your forearms. 6. Breathe. 7. When you are ready, unwind your arms and legs to return to Mountain Pose. Cues: When you find your balance, slowly bend your knees. #5 Grade: 6 to 8; 9 to 12 Modifications: Notice Difficulty bending knee Difficulty interlacing the arms Reason Difficulty finding balance Lack of awareness, tight shoulders or difficulty with cross body awareness Modification Keep legs straight and foot on ground like a kickstand Bring hands to center

17 / 17 PRETZEL

18 / 18 Physical Benefit: Strengthens the back Stretches the groins, chest, spine, and shoulders Mental Benefit: Calms the mind Gaze Point: Down the nose Instructions: 1. Begin in Easy Pose. 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. 6. Breathe. 7. When you are ready, untwist and come back to Easy Pose. 8. Repeat on the other side. Creative Language: Your legs make the shape of a pretzel. #1 Like you are doing a back stroke bring your left hand behind you. #5.1 Gaze over your back shoulder. #5.2 Grade: 6 to 8; 9 to 12

19 / 19 LYING TWIST

20 / 20 Physical Benefit: Strengthens the lower back Stretches the spine, chest and shoulders Mental Benefit: Calms the mind Gaze Point: Down the nose Instructions: 1. Begin lying down on your back. 2. Inhale, extend your legs in the air. 3. Exhale, bend your knees. 4. Inhale, extend your arms out to a T along side of you. 5. Exhale, send your legs over to your left side. 6. Breathe. 7. When you are ready, inhale and bring your legs back to center above you. 8. Repeat on the other side. Cues: Keeping your knees bent and inner knees pressing together. #5.1 Keep your head flat on the floor and look over your right shoulder. #5.2 Creative Language: Imagine your organs like a sponge ringing out with each breath. #6 Grade: 6 to 8; 9 to 12 Modifications: Notice Legs off ground Reason Tight hip flexors Modification Add a prop under the legs

21 / 21 CONSTRUCTIVE REST

22 / 22 Physical Benefit: Relaxes the body Mental Benefit: Calms the mind Gaze Point: Up or eyes closed Instructions: 1. Begin lying down on your back with your knees bent. 2. Inhale, walk your feet back towards your bottom. 3. Exhale, step your feet as wide as your mat. Allow your knees to touch. 4. Inhale, reach your arms in the air. 5. Exhale, cross your right arm over your left and turn your palms towards one another. Bring your fingers to interlace here. 6. Inhale, turn your knuckles toward your body, bringing your hands through your arms. 7. Exhale, rest your hands underneath your chin. 8. Breathe. 9. When you are ready, exhale and untwist. Creative Language: Allow your eyes to close gently. #8.1 Become as silent and still as you can become. #8.2 Soften your gaze and look towards the ceiling. #8.3 Grade: 6 to 8; 9 to 12 Modifications: Notice Difficulty interlacing arms Reason Lack of awareness Modification 1. Teach students how to do this seated before lying down 2. One hand on the belly, one hand on the heart

Mindfulness Lesson Plan

Mindfulness Lesson Plan What is Mindfulness? 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.