Module 1: Checklist for Poses

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Module 1: Checklist for Poses Airborne Baby Airplane and Jumbo Jet (Salabhasana) Grasshopper Hang Gliding Helicopter Hot Air Balloon Kite Opening My Wings Rocket Brain Balance Bow and Arrow (Akarna

Pranayama) Swizzle Stick (Uttanasana) Throw and Grab Twist and Blow Wind Chimes (Prasarita Padottanasana) Edible Peanut Butter and Jelly (Paschimottanasana) Pizza (Upavistha Konasana) Popcorn

1 Module 1: Checklist for Poses Airborne Baby Airplane and Jumbo Jet (Salabhasana) Grasshopper Hang Gliding Helicopter Hot Air Balloon Kite Opening My Wings Rocket Brain Balance Bow and Arrow (Akarna Dhanurasana) Eagle (Garudasana) Elbow to Knee/Reverse Hand to Foot Hemisphere Check Ladder to the Clouds Punching Bag Scarecrow Twist/Ghost Coat Swing Sunrise Sunset Switch Breath (Nadhi Shodhana Pranayama) Swizzle Stick (Uttanasana) Throw and Grab Twist and Blow Wind Chimes (Prasarita Padottanasana) Edible Peanut Butter and Jelly (Paschimottanasana) Pizza (Upavistha Konasana) Popcorn Swinging Pretzel (Tolasana) Table of Contents Strength and Courage Column of Courage/Flight of Fear Lunges Tree/Leaf (Vrksasana) Volcano Warrior Series with Affirmations (Virabhadrasana) Upside Down Birthday Candle Series Handstand (Adho Mukha Vrksasana Headstand (Salamba Sirsasana) Pendulum Kicks Plough (Halasana) [ 1 ]

2 Suggested Sequences for Learning Poses Module 1 Sequences Categories: Airborne, Brain Balance, Edible, Strength & Courage and Upside Down Sequence 1 Sequence 2 Centering Switch Breath Seated Warm Up Opening My Wings (seated) Swinging Pretzel Standing Warm Up Elbow to Knee/Reverse Hand to Foot Ladder to the Clouds Swizzle Stick Standing Poses Warrior Series with Affirmations Rocket Scarecrow/Ghost Coat Swing Balance Poses Tree/Leaf Fun Pose/Activity Throw and Grab Inversions Pendulum Kicks Birthday Candle Series Headstand (perform against a wall) Back Bends Grasshopper Seated Bow and Arrow Peanut Butter and Jelly Centering Hemisphere Check Seated Warm Up Sunrise Sunset Standing Warm Up Popcorn Punching Bag Helicopter Wind Chimes Standing Poses Column of Courage/Flight of Fear Volcano Lunges Balance Poses Eagle Fun Pose/Activity Hot Air Balloon Inversions Handstand (perform against a wall) Plough Back Bends Baby Airplane and Jumbo Jet Seated Table of Contents Pizza Cool Down Twist and Blow Cool Down Hang Gliding (with a real or imagined child) [ 2 ]

3 Baby Airplane and Jumbo Jet MODULE 1 POSE DESCRIPTIONS Airborne Lie on your belly. Squeeze your legs together and lift them up off the floor. Bring your arms forward with palms facing one another. Stretch your arms out as you fly your baby airplane. Then increase your sideto- side motion. Now you are a jumbo jet. (Salabhasana variation) Body Benefits: Strengthens the muscles of the spine, diaphragm, buttocks and backs of the arms and legs. Stretches the shoulders, chest, belly and thighs. Improves posture. Stimulates abdominal organs. Helps relieve stress. Grasshopper Lie on your belly with your hands underneath your shoulders, elbows are up and pulled in close to the sides of your body. Bend your knees with your shins and feet up in the air, thighs off the ground. Lift your chest. Propel yourself forward like a grasshopper. Try hopping backwards too! Body Benefits: Strengthens abdominal muscles, arms and legs. Hang Gliding Lie on your back and bend your knees. Place your feet on an angle inside the hips of your partner. Raise your legs and lift them up off the floor and let them hang glide. If you re both confident, let go of each other s hands and really go airborne. Body Benefits: Strengthens the legs and core of the base. Builds trust between base and flyer. Flyer strengthens his or her muscles in the spine, legs and arms. (This pose is great for mommy and daddy and me classes with infants, toddlers, and preschoolers.) Helicopter Breathe in through the nose and use a forceful exhalation out through the mouth as you spin around like a helicopter propeller. Come back to center and change directions. Try not to fall down but stay balanced and focused. Body Benefits: Increases energy. Brings awareness to the breath. Challenges balance. Tones belly. Hot Air Balloon Sit on your heels and inflate your balloon. Take little sips of air and raise your arms upward little by little until they are over your head. When you ve sipped in as much air as you can, your balloon is filled. Get up and fly around. To land your balloon, blow out through your mouth and empty your lungs. Make noises like air escaping and collapse on the ground like an empty balloon. Fall into Child s Pose as you collapse. Rest. When you are ready, pump up your balloon again. [ 3 ]

4 Body Benefits: A great introduction to breathing for children. Promotes upright posture and oxygenates the body. Releases tension and stress by focusing on the exhale. Kite Begin in Mountain Pose. Come onto your tippy toes and stretch your arms up and out to the sides like tree arms. Lean to one side and stretch a leg out to the other side. Change sides. Play with your balance as you find your way and move with the wind. Feel your body flying like a kite. Body Benefits: Strengthens legs, core and feet. Improves balance and concentration. Opening My Wings Stand tall in Mountain Pose or sit on your heels. Inhale as you take your arms out to the sides, palms up. Bring your arms overhead, filling up all the space around you. Exhale as you lower your arms, palms down, sweeping them back down to your sides. Repeat five to seven times, while imagining what kind of bird you would like to be. Body Benefits: Improves upright posture. Deepens the breath, oxygenates the body. Warms the shoulders and chest. Balances the brain by linking movement with breath. Rocket Begin in a squat position. Inhale and shoot your hands and body upward to the sky. Come back down and do it a few more times. Make blast off noises like a rocket. Body Benefits: Opens the hips and strengthens the legs. Stretches the chest and shoulders. Lengthens the breath. [ 4 ]

5 Brain Balance Bow and Arrow Begin in L- Sitting Pose. Bend your right knee. Grab the big toe of your right foot with your right fingers. Put your left hand flat on the floor alongside your hip and use that arm to support your spine and chest. Keep your spine tall. Breathe in as you pull your bent leg back. Breathe out with a whoosh sound and shoot your leg across the opposite leg. Do this 3-6 times, and then change sides. (Akarna Dhanurasana variation) Body Benefits: Increases hip mobility, strengthens arms and shoulders, stretches arms and legs, improves core strength, and balances the brain by crossing the mid- line of the body. Eagle Begin in Mountain Pose. Lift your right leg and wrap it over your left leg. If you can, hide your right foot and toes behind your left calf. Bring your bent arms up in front of you and place the right elbow on top of your left. Twist together your forearms bringing your palms together. You can also interlace your fingers. Bend your knees. Untangle yourself and change sides, bringing your left leg over your right leg and your left elbow on top of your right. Try to balance for 10 seconds on each side and gradually increase the time. Use a focus friend if you need guidance. (Garudasana) Body Benefits: Strengthens and stretches the ankles and calves. Stretches the thighs, hips, shoulders and upper back. Improves concentration and sense of balance. Elbow to Knee / Reverse Hand-to-Foot Begin in Mountain Pose and lift your arms. Bring your left elbow or hand to your right knee and then your right elbow or hand to your left knee. Do this several times. Then take the movement behind you. Lift your arms upward and bend your right leg behind you. Touch your left hand to your right foot. Then, bring your right hand to your left foot. Do this several times. Body Benefits: Improves brain to body communication and coordination. Increases the heart rate, warms up the muscles, strengthens the legs. Hemisphere Check Sit quietly with closed eyes. Bring your attention to your brain. Check out both the right and left hemispheres (sides) of your brain. Does one side feel larger, fatter or denser than the other side? Are they different colors? Is one darker than the other? Just notice the differences. Body Benefits: Improved concentration. Personal assessment on how yoga benefits mood. Ladder to the Clouds Stand tall. Reach up and begin to climb a very tall, imaginary ladder. Reach with your right arm while bending your left leg. Then, reach with your left arm while bending your right leg. Keep [ 5 ]

6 climbing higher and higher. Climb all the way to the clouds and beyond. Body Benefits: Raises the heart rate, warms the muscles, lengthens and stretches the sides of the torso, lubricates the shoulder joints, strengthens the feet and legs. Punching Bag Sit comfortably on your heels or cross- legged. Clench your hands and form fists. In tandem with your breath, punch across your body one arm at a time, like you were swinging at an imaginary punching bag. Stay focused, as your head and eyes turn from side to side watching the punch of the arms. Try to keep the punching action at shoulder height. Body Benefits: Raises the heart rate, improves core strength and balances the brain by crossing the mid- line of the body. Scarecrow Twist / Ghost Coat Swing Imagine you are a scarecrow hanging in a field. Your spine is the post that holds you up. Place your hands on your shoulders with your elbows out to the side. With the rhythm of your breath, twist your upper body head, face, neck, shoulders, and arms around the post of your spine. Breathe as you move back and forth, side to side. Gradually build up to 50 rounds, then 100. Return to center. Let your arms hang down. Twist your spine back and forth and just let your arms hang loose, as if they were empty coat sleeves. Allow them to fly like a ghost with the momentum of your breath and movement. Body Benefits: These poses bring elasticity and flexibility to the muscles of the spine and back. They loosen up tension and tightness throughout the spinal column and oxygenate the brain. Sunrise Sunset Sit on your heels. Open and close your wings several times. Then open your wings and interlace your fingers above your head. Stretch your arms up as you lift your buttocks off your heels with an inhalation. Exhale and drop your hips to the right as the arms drop left like the setting sun. Inhale and arc your arms overhead like the rising sun. Then, drop your arms to the right as the hips drop left. Do this 3-6 times. Body Benefits: Opens the hips, knees, torso, shoulders, arms and wrists. Strengthens the legs and abdominals. Balances the brain as the hips go one way and the arms go the other way. Switch Breath Sit in a cross- legged position or on your heels. Begin by closing off your right nostril with your right thumb. Exhale and inhale through the left nostril. Then, close off the left nostril. Exhale and inhale through the right nostril. Continue to alternate nostrils. (Nadi Shodhana Pranayama) Body Benefits: Balances the two hemispheres of the brain, lowers the heart rate, reduces stress and anxiety. Said to purify the subtle energy channels (nadis) of the body. Swizzle Stick Begin in Mountain Pose. Raise your arms overhead and bend forward at the waist like a ragdoll. Take hold of your right leg with your left hand and your left leg with your right hand. Then, [ 6 ]

7 swizzle your upper body back and forth like a swizzle stick. (Uttanasana variation) Body Benefits: Calms the brain, relieves stress, reduces fatigue, anxiety and headaches. Stimulates the liver and kidneys, improves digestion. Stretches the hamstrings, calves, and hips. Strengthens the thighs and knees. Balances the brain. Throw and Grab Use two or more light objects like scarves. Toss them in the air laterally and try to catch them. Next toss them up laterally but reach across and catch them with your opposite hands. Notice when you add the words, Throw, throw, grab, grab, it makes this mid-line movement and cross-lateral coordination easier. Body Benefits: Improves hand/eye coordination, balances the brain by crossing the mid- line of the body. Twist and Blow Lie on your back, knees bent, and stretch your arms out to each side. Keep your arms in line with your shoulders with your palms up. Drop your bent knees over to the right, and up towards your armpits. Turn your head to the left as you breathe out, with a blowing sound. Breathe in and bring your knees back to the center. Then, drop your legs to the left side, turning your head to the right as you breathe out. Do this 3-5 times. Then, relax for at least a minute on each side. Body Benefits: Stretches the spine, shoulders and hips. Massages the abdominal organs, improves digestion. Wind Chimes Stand with your feet a little wider than hip- distance apart. Swing your arms back and forth in harmony with your breath. Be sure to keep your feet planted. You are a wind chime moving with the wind. Now, separate your feet into a wide stance. Bend forward and take your right hand to your left leg. Lift your left arm to the sky and look up. Now, lower your left arm and take it to the right leg. Twist your torso towards the sky and look up. Go back and forth several times. (Prasarita Padottanasana variation) Body Benefits: Calms the brain, tones the abdominal organs, strengthens and stretches the hamstrings and spine. [ 7 ]

8 Edible Peanut Butter and Jelly Reach up and grab the peanut butter and jelly jars that have magically appeared in the air. Rub PB&J all over your body starting with your toes. Spread PB&J on your legs and your belly. Spread it all over your arms. Wash your face and hair with it. Fold forward at the hips, and lengthen your spine and upper body over your lower body to make a peanut- butter- and-jelly sandwich. (Paschimottanasana) Body Benefits: Stretches and lengthens the hamstrings and the entire back of the body. Tones the liver and kidneys. Improves circulation, releases tension and soothes the nervous system. Pizza Sit with your legs wide apart. Roll out and stretch the pizza dough by sliding your hands down your legs and in the space between them. Now, spread some sauce all around. Sprinkle cheese all over your pizza. Then, add your favorite toppings: olives, peppers, mushrooms, pineapple, whatever you want. (Upavistha Konasana variation) Body Benefits: Stretches the hamstrings, inner thighs, back and waist. Strengthens core, legs and arms. Popcorn Start in Child s Pose. Stay still and feel the warmth coming up from the popcorn maker beneath you. It is getting warmer and warmer. Your body is full of the heat and soon you will be ready to pop. Now, if you are ready jump high into the air and POP. POP. POP. Repeat and pop! Body Benefits: Energizes the body. Stretches the arches of the feet and quadriceps. Strengthens the legs and the core. Swinging Pretzel Sit cross- legged. Place your left ankle and foot high up on your right thigh. Now do the same on the other side. Spread your fingers on the floor just behind your knees. Lift your bottom and legs up off the floor. With strong arms and breathing, swing your pretzel back and forth. Be sure to switch legs so that each gets a turn on top. (Tolasana) Body Benefits: Strengthens the wrists, arms and abdomen. Builds strength and flexibility in the knee, hip and ankle joints. Table of Contents Lie on your back. Bend your knees and place your feet on the floor. Press down with your hands and feet, lifting your body up until you are in table position. Be sure to keep your hands underneath your shoulders, fingers pointing towards your body. (Purvottanasana variation) Body Benefits: Strengthens the arms, wrists and legs. Stretches the shoulders, chest, hip flexors and quadriceps. [ 8 ]

9 Column of Courage / Flight of Fear Strength and Courage Stand straight and tall in Mountain Pose. Stretch your arms way up over your head, palms facing each other. Think of something that makes you feel strong. Feel your body and the strength you have within. Think of something scary or an unpleasant thought. Notice how your body becomes weak and how our thoughts really effect how our bodies feel. This technique can be used with a simplified method of muscle testing to prove the power of our thoughts, and mind over matter. (This is a great pose for teens.) Body Benefits: Improves posture, strengthens thighs, knees and ankles. Firms abdomen and buttocks, opens the shoulders, affirms the power of positive thinking. Lunges Begin in Down Diggety Doggie Down Pose. Step one foot forward into a lunge and place your hands on either side of that foot. Put your hands onto the upper thigh, above the knee. Breathe in and lift your chest. Breathe out and move your lower body towards the floor. Place your hands back down on the floor and step your foot back. Transform to Down Diggety Doggy Down and repeat on the other side. Body Benefits: Strengthens legs, opens the hips, stretches the ankles and works the muscles of the feet. Tree / Leaf Begin in Mountain Pose. Lift one foot and press it against the inside of your other leg. You can use your hand to place your foot anywhere between your ankle and inner thigh. Avoid the knee joint. As your balance gets stronger, you ll be able to raise your foot higher up your leg. Bring your hands to your chest, palms together in Namaste position. Then, raise your arms up above your head. Stretch them out wide, like the branches of a tree. Separate your fingers. Balance and breathe. Now repeat on the other side. (Vrksasana) Body Benefits: Strengthens thighs, calves, ankles and spine. Stretches the groins and inner thighs, chest and shoulders. Improves balance, concentration and focus. Volcano Begin in Mountain Pose. Bring your fingertips together at the chest. Jump your feet apart. Place your palms together at the center of your body in Namaste position. Breathe in. Watch your hands as you raise them over your head. Breathe out as you explode your arms outward. Lower them to your sides and return your hands to Namaste. Erupt and release again and again. Make big, exploding volcano noises. Jump your feet back together when you ve finished erupting. Body Benefits: Let off steam in a peaceful way and improves coordination. Warrior Series with Affirmations Begin in Mountain Pose. Step one leg back while bending your front leg. Keep your hips facing frontward as you raise your arms straight above your head. Say, I am bold! From Bold Warrior, turn your back foot slightly outward and bring your arms down parallel to the floor. Keep your front knee bent directly [ 9 ]

10 over your ankle. Say, I am brave. From Brave Warrior, shift your weight onto your front leg. Pick up your back leg and stretch it behind you. Keep both legs as straight and strong as possible. Stretch your arms forward and say, My own power I can hold! Repeat on the other side. Body Benefits: Strengthens legs, shoulders, arms and muscles of the back. Stimulates abdominal organs, increases stamina, opens hips. Increases concentration, focus, balance, posture and tones the abdomen. [ 10 ]

11 Upside Down Birthday Candle Series Begin in Cross- Legged Pose. Roll into Plough Pose. From here, lift the legs straight up to the sky. Rest your weight on your shoulder blades and lift your chest. Our feet are the candle flames; wiggle your toes to make the flames flicker. Take a big breath in and blow out your candles. From here, bend one knee at a time, dropping your legs to the floor. Place your feet hip- width apart with your elbows close together in Bridge Pose. Then, lift your heels, place your hands flat on the floor, and roll the spine down vertebra by vertebra. To complete the series, transition into the Bubble Fish Pose. Body Benefits: Calms the brain. Stimulates the abdominal organs. Stretches the shoulders and spine. Reduces stress and fatigue. Tones the neck and buttocks. Improves digestion. Handstand Start at the wall with a few Pendulum Kicks. Once you can kick high enough, kick all the way up and rest your heels on the wall. Push the floor away with your strong hands and arms. Gently squeeze your feet and legs together as they stretch skyward. To come out of Handstand Pose, bring one leg at a time back down to the floor and rest in Childs Pose. (Adho Mukha Vrksasana) Body Benefits: Strengthens the shoulders, arms and wrists. Stretches the belly. Improves balance. Calms the brain and helps relieve stress. Headstand Practice Spouting Dolphin Pose to build your upper body strength and prepare for Headstands. Kneel on the floor. Lace your fingers together and place your forearms on the floor. Set the crown of your head on the floor, placing the back of your head in your interlaced hands. Inhale and lift your knees off the floor, slowly walking your feet closer to your elbows. Exhale and lift your feet off the floor, pulling the knees to the chest. With a firm upper body and abdomen, extend your legs skyward. To come out of Headstand Pose, draw your knees into your chest and bring your toes to the floor. Walk your feet away from your elbows and gently drop the knees to the floor. Rest in Child s Pose. (Salamba Sirsasana) Body Benefits: Calms the brain and helps relieve stress. Stimulates the pituitary and pineal glands. Strengthens the arms, legs and spine. Tones the abdominal organs, improves digestion and strengthens the lungs. Pendulum Kicks Do this pose near a wall. Begin in Down Diggety Doggie Down Pose with your back to the wall. Rise up on your toes and tiptoe toward your hands until your shoulders are right over your wrists. Practice kicking up one leg at a time, keeping your legs as long and straight as possible. Body Benefits: Builds strength in the upper body and core. Stretches the legs. Drains the lymph system. Raises the heart rate. Prepares the body to be inverted in handstand. Helps overcome fear. [ 11 ]

12 Plough Sit cross- legged. Take hold of your toes from the outer side of your knees. Breathe in and out. Roll backwards. Then, let go of your toe while bending your elbows. Use your hands to support and lift your back. Straighten your legs and lift them past your head until your bent toes touch the floor. Squeeze your shoulders and elbows together. Breathe in and out. To relax in this pose, bend your knees and rest them on the floor on either side of your head. Rest your hands at the back of your knees. (Halasana) Body Benefits: Calms the brain. Stimulates the abdominal organs and thyroid gland. Stretches the shoulders and spine. Reduces stress and fatigue. [ 12 ]

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.