Santa s Sleigh Pose (Floor Bow/ Dhanurasana)... 15

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Derrick Golden
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2 P a g e 2 Table of Contents: "Olive, the other Reindeer" Storytime Yoga Lesson Plan WELCOME/INTRO (creating the space connecting and becoming present)... 3 Introduction to Yoga & the 3 Most Important Guidelines... 3 What is Yoga... 3 WARM-UP (get oxygen flowing and muscles warm)... 5 Sufi Grinds (each direction)... 5 Spinal Flex... 5 Seated Spinal Twists... 6 Seated Side Bends... 6 Optional Holiday-themed Warm-Up s... 7 Snowman Stretches... 7 Snowflake Stretches... 8 BODY OF LESSON (gross motor activities and more active poses)... 8 Olive (Downward Facing Dog-- Adho Mukha Svanasana)... 8 Dog House (Table Top Pose) Bus Pose Santa s Sleigh Pose (Floor Bow/ Dhanurasana) Reindeer Pose (High Lunge and Warrior III Variation- Virabharasana III) Tree Pose (Vrksasana) Santa s Sleigh Pose (Floor Bow/ Dhanurasana) Emergency Landing (Resting Bow Pose) Santa Belly Breathing Reindeer Pose (High Lunge and Warrior III Variation- Virabharasana III) Olive (Downward Facing Dog-- Adho Mukha Svanasana) Opening Presents (Bound Angle/Butterfly Pose) COOL DOWN (quieting down the body & mind) CLOSING (praise for participants, recap of yoga benefits, group thumbs up!) REFERENCES LEARNING POINTS TRADITIONAL YOGA POSES BREATHING EXERCISES BOOKS/MUSIC/PROPS/CRAFTS ADDITIONAL RESOURCES & POSE PRINTABLES

3 P a g e 3 Lesson Plan: Olive, the Other Reindeer Storytime Yoga Lesson Plan Ages: Preschool-3 rd Grade *I have included instructions for different levels of difficulty with many of the poses, making the lesson plan adaptable for various age groups. The Electronic Version of the plan includes many helpful links to postures and additional resources, including props and music recommendations. Length: min (or just use specific sections for a 10 minute brain break! Just be sure to always include the 3 Rules of Yoga as an introduction, even when picking out smaller sections of the lesson plan) TIPS: Description of the poses/exercises are written as if the facilitator is speaking directly to the students. There is an emphasis on tying the breathing to the movement (inhale/exhale cues), as well as focus on alignment and safety for joints and muscles, so be sure you understand the pose and have walked through it before sharing it with your students. As with any physical activity, always take extra care when practicing yourself, and/or teaching it to children. There are several supporting pictures within the text itself offering a visual of the poses, breathing, and relaxation exercises. Additionally, you ll find poses in BLUE font, which are hyperlinked in the electronic version of the lesson plan. Click on the word to open a picture from my website (ie: butterfly pose). Italicized Sections: Indicate special side-notes for the instructors, typically not meant to be read aloud. **INSTRUCTORS: PLEASE READ IMPORTANT NOTICE REGARDING PHYSICAL ACTIVITY BEFORE PARTICPATING OR TEACHING THIS LESSON PLAN (see last page)** WELCOME/INTRO (creating the space connecting and becoming present): Introduction to Yoga & the 3 Most Important Guidelines (You can talk through this section as you lead the students through the warm-up poses below) Today we ll be reading the story Olive, the Other Reindeer by J.Otto Seibold and Vivian Walsh, and using fun poses to retell the story through movement and expression. Let s do some beginning activities to get the blood flowing, and our muscles warmed-up before we get into the poses. What is Yoga: A long, LONG time ago, people in India created poses imitating (pretending to be) things they saw around them in nature, such as trees, mountains, and all kinds of neat animals. They paid very close attention, and used their imaginations to create fun poses, and stretches, and even breathing exercises to mimic the nature around them. They called these exercises yoga, and realized that yoga made their bodies and minds feel really good!

4 P a g e 4 As we learn new stretches and exercises today, there are 3 really important things to remember:

Pause and then switch directions of your circling.

5 P a g e 5 WARM-UP (get oxygen flowing and muscles warm): Sufi Grinds (each direction): Begin by sitting in pretzel pose with knees bent and legs crossed. Rest the hands gently on top of the knees and then slowly circle your upper body around your hips, as if hula-hooping from a seated position. Keep the breathing normal. Pause and then switch directions of your circling. Spinal Flex: From pretzel pose, grab ahold of your knees and then move your upper body forward and backwards as you bend and straighten your spine. The forward motion gives a slight back bend (chest puffs out) while the backwards motion rounds the spine (belly button pulled in). Do the movements for 30 or so seconds.

P a g e 6 Seated Spinal Twists: (x2) Continue in pretzel pose, walk your hands over to one side of your body, twisting the upper torso and spine and looking over your shoulder, while the bottom half

If you twist to your right side, your right hand will be on the floor next to your hip, or even slightly behind you, while your left hand will rest softly on your right knee, as you look over your

6 P a g e 6 Seated Spinal Twists: (x2) Continue in pretzel pose, walk your hands over to one side of your body, twisting the upper torso and spine and looking over your shoulder, while the bottom half of you stays in place. Come back to center, and then switch directions. If you twist to your right side, your right hand will be on the floor next to your hip, or even slightly behind you, while your left hand will rest softly on your right knee, as you look over your right shoulder. Twist to the left, and your left hand will rest on the floor during the stretch, with your right hand on your left knee. Remember not to hold your breath! Seated Side Bends: (x2) Sit in pretzel pose, place one hand down on your hip, or on the floor out to your side. With the opposite arm, lift it high in the air, in a half circle shape with your hand curved towards your head. Now tilt at the waist towards the side of your resting arm. Feel the stretch in your side as you hold the posture for 30 or so seconds. Pause, come back to center. Switch arms and bend to the opposite side. Hold for 30 seconds. Breathe throughout the pose.

P a g e 7 Optional Holiday-themed Warm-Up s: Snowman Stretches Stand nice and tall with your legs slightly spread and your arms down by your sides (we call this Mountain Pose).

7 P a g e 7 Optional Holiday-themed Warm-Up s: Snowman Stretches Stand nice and tall with your legs slightly spread and your arms down by your sides (we call this Mountain Pose). Jump your feet out wide while bringing your arms out to your sides (almost like a jumping jack!). Puff out those cheeks and imagine you are big and round like a loveable snowman. Continue breathing normally in and out through your nose as you hold your arms strongly in the air. Imagine your arms are long pointy sticks you could move them around for fun (maybe wave at a friend, do some bicep curls it s your snowman, after all!).

P a g e 8 Snowflake Stretches With your legs spread wide, and your arms out to your sides (snowman pose) bend forward at the waist and reach down towards the floor with your arms.

Now, raise one arm straight up to the sky as you twist to look towards your lifted arm making your body into a beautiful star shape.

Now switch sides lifting the other arm up to the sky for a gentle stretch. When you are ready, come back to center, and slowly unfold to come up to a standing position.

8 P a g e 8 Snowflake Stretches With your legs spread wide, and your arms out to your sides (snowman pose) bend forward at the waist and reach down towards the floor with your arms. If you need to, bend your knees a bit until it feels comfortable. You can hold on to either your shins or feet. Rest here for a moment as you take nice big breaths, in and out. Now, raise one arm straight up to the sky as you twist to look towards your lifted arm making your body into a beautiful star shape. Imagine you are a one-of-a-kind snowflake shimmering bright as you drift through the winter sky. Pause for a minute, breathing normally, then release down. Now switch sides lifting the other arm up to the sky for a gentle stretch. When you are ready, come back to center, and slowly unfold to come up to a standing position. BODY OF LESSON (gross motor activities and more active poses): This section includes movements and yoga poses that correspond with the story itself, but in a shortened version to aid with flow. I suggest reading the full book to the students first (perhaps as they sit in pretzel pose see Welcome Section) and then following the fun oral (condensed) retelling of the story below, with verbal prompts and fun motions! Don t forget to play the song Rudolph, the Red-Nosed Reindeer so they are reminded of how the real lyrics go (ie: ALL OF THE OTHER REINDEER ) before reading the book so they understand the irony of it. Verbal prompts are in purple font followed by corresponding pose. Olive (Downward Facing Dog-- Adho Mukha Svanasana)

9 Cute little Olive, is our main character, so it is only fitting we start with a dog pose! Every day, Olive took her daily dog walk, winter spring, summer or fall. P a g e 9 Come down to all fours. Be sure that your wrists are directly under your shoulders, and your knees are as wide as your hips and directly below them. Wag your tail back and forth (shift from side-to-side at the hips) and give a few Bow, Wow, Wow s. Spread your paws out wide (your fingers), and press firmly into the ground. Now we will come into a traditional yoga pose called Downward Facing Dog you might be familiar with this it s a yogi favorite! Take a deep breath in as you curl your toes under getting ready to push up with your feet. Now exhale and lift at the hips, sending your doggie tail up towards the sky, as you stretch forward to straighten the legs until you feel a good stretch. It s okay if you have a little bend in your knees, or if your heels don t come flat on the ground just do what feels the most comfortable. You ll get more flexible and stronger as you practice! Keep your neck long and head straight, looking down at the ground, or back through your legs. Your ears will be nice and close to your arms. Hold here for a few full breaths, and then lower back down to your knees. Back at her dog house, Olive was wrapping presents and listening to the radio. She heard [the] song again. All of the other reindeer went the song. Olive, the other reindeer Olive sang along.

P a g e 10 Dog House (Table Top Pose) Down on your hands and knees, with a flat back, double check to make sure your wrists are beneath your shoulders, and your

Imagine your flat back is the roof of Olive s dog house nice and strong. Hold here for several breaths in, and out. Olive the other reindeer, said Olive.

It was the time of year when all reindeer reported to the North Pole to help Santa Claus so Olive marched out the door. Bus Pose She took one bus and then two buses.

10 P a g e 10 Dog House (Table Top Pose) Down on your hands and knees, with a flat back, double check to make sure your wrists are beneath your shoulders, and your knees are directly beneath your hips. Your neck should be long and straight as you look down at the ground in front of you. Imagine your flat back is the roof of Olive s dog house nice and strong. Hold here for several breaths in, and out. Olive the other reindeer, said Olive. I thought I was a dog. Hmmm, I must be a reindeer! It was the time of year when all reindeer reported to the North Pole to help Santa Claus so Olive marched out the door. Bus Pose She took one bus and then two buses. Instructions for the driver : Come down to sit in Staff Pose. Your legs are together and out straight in front, sit up tall with a straight back, hands at side. Now buckle your seatbelt, roll down the window, adjust the side- and rear-view mirrors, and pull the lever to open up the bus doors and let your passengers inside the bus!

If they don t feel like touching, have them sit in pretzel pose, holding on to each other s shoulders to connect, to make it more comfortable). Ready for a ride? Let s go! Driver take us away!

11 P a g e 11 Passengers making a single-file line, you can now take a big step into the bus, and come to sit behind the driver. Knees slightly bent, legs wide, and out to the sides of the person in front of you. (Feel free to space out the children so there is plenty of room. If they don t feel like touching, have them sit in pretzel pose, holding on to each other s shoulders to connect, to make it more comfortable). Ready for a ride? Let s go! Driver take us away! (Driver can steer, and honk the horn, and pretend to press on gas and brake pedals). It s quite a bumpy road You guys are all bouncing up and down a lot! (Prompt students to bounce around on their bottoms, up and down). Oh look, a windy road. Let s see if we can all stay in-sync with each other as we navigate the turns. Driver you lean to one side, and we ll all follow as we take this big turn. (Students try to mimic the person in front of them, so they stay in-line and are all leaning together). Okay Driver, let s lean to the other side as we turn that direction. She got to the North Pole just in time. Santa was checking his list for the second time. Elves were busy helping the reindeer and loading the sleigh with presents for all of the good girls and boys. Santa s Sleigh Pose (Floor Bow/ Dhanurasana) Come down to lay on your belly. Take a deep breath in, and as you exhale, bend your knees, bringing your feet up towards your bottom. Then, reach back with both hands to grab ahold of your feet, as your chest lifts gently off the ground. Look straight ahead and continue normal breathing. Try to lift your chest a little bit more as your legs lift up higher, even bringing your thighs (upper leg area) off the floor a bit if the stretch feels comfortable. Keep the knees in-line with your hips, and your shoulders down away from your ears for safe posture. Come down to rest by lowering your legs to the ground, and laying your head on your folded arms. Then repeat once. Everyone was getting ready to go. Olive took her place. Santa decided to give her a chance (even though he knew dogs can t fly!), so Comet, the biggest reindeer, used a piece of extra ribbon to make sure Olive was tied in safe and tight. Now they were ready to go.

Take a deep breath in, and on the exhale, take a big step forward with one leg, bending that front leg, as you lower your sit bones towards the ground, until you feel a good stretch.

12 P a g e 12 Reindeer Pose (High Lunge and Warrior III Variation- Virabharasana III) Stand tall with a long straight back. Place your hands on your hips, and root your feet into the ground for balance. Take a deep breath in, and on the exhale, take a big step forward with one leg, bending that front leg, as you lower your sit bones towards the ground, until you feel a good stretch. Keep your knees and hips facing forward, and check to make sure your front knee does not extend past your toes (if you want to, lower your back knee to rest on the ground). Hold here and pretend you are one of Santa s Reindeer helping delivering presents on Christmas Eve! Come back to neutral by dragging the back foot along the ground as you step forward to your front foot. Repeat on the other side.

13 P a g e 13 Challenging Pose: If you d like to give it a try, and pretend you are flying, then let s work on a balancing pose! Stand tall with your hands on your hips. Shift your weight onto one leg, while you lean your upper body forward, and bring your back leg off the ground. Lean as far forward as you feel comfortable, continuing to lift the back leg, while you really focus. Concentration helps so much with balance! If you feel comfortable, bring your arms out straight in front of you. Breathe and hold. Then lower and switch sides! Olive was surprised it was so easy to fly! The other reindeer were very curious about the new helper. They looked at Olive so much that they weren t watching where they were going. CRASH! They flew smack into the top of a too tall tree!

P a g e 14 Tree Pose (Vrksasana) Begin in Mountain Pose. Lift up one foot, resting the heel against your opposite ankle. Leave your toes on the ground for stability as you focus on your balance.

Exhale, and continue normal breathing, while you hold the pose for several full breaths. Keep the arms straight and long, and right next to your ears. If you feel balanced, look up at your fingertips.

14 P a g e 14 Tree Pose (Vrksasana) Begin in Mountain Pose. Lift up one foot, resting the heel against your opposite ankle. Leave your toes on the ground for stability as you focus on your balance. Inhale (take a breath in) and raise your arms up over your head to touch, like the pointy top of a Christmas tree. Exhale, and continue normal breathing, while you hold the pose for several full breaths. Keep the arms straight and long, and right next to your ears. If you feel balanced, look up at your fingertips. Good! Now lower your arms, and place both feet on the ground, then switch sides to bring your opposite leg into the tree pose before you raise your arms over head again. The sleigh got stuck, but Olive was able to chew the branches to free the sleigh. Chewing sticks was something Olive could do well! Thank you, Olive, said Santa Claus, as they got back on their way.

P a g e 15 Santa s Sleigh Pose (Floor Bow/ Dhanurasana) See previous Instructions Above They had not traveled far

Olive barked, and Santa steered the reindeer down and around so that all of the gumdrops fell, plop plop plop

(You could have students gently rock their bodies forward and back on their bellies while holding the position,

15 P a g e 15 Santa s Sleigh Pose (Floor Bow/ Dhanurasana) See previous Instructions Above They had not traveled far when Olive s nose began to twitch. Olive smelled trouble gumdrop candies falling from the sleigh. Olive barked, and Santa steered the reindeer down and around so that all of the gumdrops fell, plop plop plop back into the toy sack. (You could have students gently rock their bodies forward and back on their bellies while holding the position, as if steering the sleigh). Then Olive heard a musical sound, and noticed that flutes were falling from the sled. She howled to get Santa s attention so he could make an emergency landing. Emergency Landing (Resting Bow Pose)

P a g e 16 Release the feet, laying them flat on the ground, and extend your hands out in front of you as you lower your body down. Stretch out long as if you are sliding into home plate.

16 P a g e 16 Release the feet, laying them flat on the ground, and extend your hands out in front of you as you lower your body down. Stretch out long as if you are sliding into home plate. Land your sleigh down in a snowy field. Brrrrr! Then Olive helped Santa fetch all of the flutes, while Santa fixed the hole in his sleigh. Ho, Ho, Ho, said Santa! Santa Belly Breathing Kneel down and take a seat on your heels. Keep your back nice and tall and place your hands on your belly. As you breathe in slowly through your nose, fill your belly up all the way as you feel it expanding (getting bigger) like a Santa Claus belly. When you have taken as big of a breath as you can, then slowly exhale all of the air (blow out) through your nose, as you feel your belly getting smaller again. This belly breathing is very helpful in calming our bodies and minds, and helping us focus. Repeat a few times trying to go slower, and take bigger (deeper) breaths in and out as your belly rises and falls. (For younger students, have them practice breathing in and out through their mouths first. Then inhaling through the nose, but out of the mouth; and then finally, inhaling and exhaling both through the nose when they get the hang of it. Younger kids sometimes like to think of an inhale similar to what they would do to sniff a flower but longer of a breath; and an exhale is similar to blowing out birthday candles but slower).

17 P a g e 17 They were on their way again, and delivered the presents to all of the good boys and girls. Reindeer Pose (High Lunge and Warrior III Variation- Virabharasana III) (Choose one, based on level of students). See previous instructions above. Just when they were about to return home, they got stuck in the dreaded North Pole fog. Santa remembered something about dogs they are expert smellers! He didn t want to miss the parade of cookies Mrs. Claus had planned for breakfast, so he asked: Olive, won t you guide my sleigh this morning? Olive (Downward Facing Dog-- Adho Mukha Svanasana) (See full instructions in previous section) Back at the North Pole, they all had cookies for breakfast, and opened presents.

P a g e 18 Opening Presents (Bound Angle/Butterfly Pose) Ready to open some presents?

Pretend that your legs are a big box filled with a special surprise.

open it up all the way by slowly guiding your legs open (knees lower to sides towards the floor) to

The reindeer got jump ropes, the elves got toy trains, and Olive got her very own set of reindeer

18 P a g e 18 Opening Presents (Bound Angle/Butterfly Pose) Ready to open some presents? Come to sit on your bottom with your knees bent and your feet planted on the floor beneath you. Pretend that your legs are a big box filled with a special surprise. Use your hands to guide your knees as you slowly open up your legs to peek inside your box, and then open it up all the way by slowly guiding your legs open (knees lower to sides towards the floor) to view your pretend present. The reindeer got jump ropes, the elves got toy trains, and Olive got her very own set of reindeer antlers! They fit perfectly. (Guide students to put their hands on their heads, with fingers spread, like reindeer antlers). Sign language for deer. Source: BabySignLanguage.com Then everyone went outside to play reindeer games. The End.

P a g e 19 COOL DOWN (quieting down the body & mind): Phew That was some good exercising, breathing, and stretching. Let s begin to cool down our bodies and quiet our minds.

Hold here for a few moments as you feel lots of love for yourself. Release your hug, and bring your arms straight out to the sides with your palms facing the sky (in the shape of a T ).

19 P a g e 19 COOL DOWN (quieting down the body & mind): Phew That was some good exercising, breathing, and stretching. Let s begin to cool down our bodies and quiet our minds. Roll onto your backs and bring your knees to your chest. Wrap your arms around your knees, tucking them in close, and give yourself a really big hug! Hold here for a few moments as you feel lots of love for yourself. Release your hug, and bring your arms straight out to the sides with your palms facing the sky (in the shape of a T ). Inhale and lift your knees off your chest, and then exhale, and slowly lower your bent knees over together to one side of your body to rest on, or close to the floor, (legs are bent, and stacked on top of each other). Keep your shoulders and arms flat on the ground, and turn your head to look the opposite direction of your legs. This is called a reclining twist, and it is very good for your back! Rest here for a moment. Now as you breathe in, lift your knees up and back to center (over your body), and then exhale them together and still bent, over to the other side, to rest on, or near to the floor. (Note: you can place a blanket underneath the legs of students who can t quite stretch all the way to touch the floor with their knees, for more comfort). Shoulders and arms are flat on the ground, your head turns to look to the opposite side from your legs. Take nice long deep breaths here, and close your eyes if you d like.

P a g e 20 Good, now inhale and bring the knees back to center, exhale and straighten them down to lay flat on the ground, in line with the rest of your body.

20 P a g e 20 Good, now inhale and bring the knees back to center, exhale and straighten them down to lay flat on the ground, in line with the rest of your body. Relax your arms down at your sides, and give a few wiggles to release any stiffness in your body or legs and just let everything be still and soft, as if you floating in the sky (maybe even on Santa s sleigh!). We call this relaxation pose. (Allow students to rest here for a few minutes. Feel free to dim the lights, and even play some soft music. Remind them of the belly breathing exercises so they can slow their breathing and clear their minds of distractions). CLOSING (praise for participants, recap of yoga benefits, group thumbs up!) Good, now slowly open your eyes and roll on to one side to come up to your bottom to sit in pretzel pose. Do a thumbs up with both hands, and then look around to each of your friends and tell them good job! (Give them a moment to give thumbs up to all classmates). Now point those thumbs in towards yourself, and say: Good job! to yourself. You all did so well today. You learned new things. You listened well, you tried hard poses, and you did really good things for your body and mind. You should feel very proud! REFERENCES: LEARNING POINTS -Deciphering Facts from Make Believe -Animal Facts (Dogs are good at chewing, sniffing, and fetching sticks!) -Oral Storytelling -Intro to Yoga/Body Awareness TRADITIONAL YOGA POSES -Downward-Facing Dog (Adho Mukha Svanasana) -Tree Pose (Vrksasana)-Child s Pose (Balasana) -Floor Bow/ Dhanurasana -Variation of Warrior III (Virabharasana III) -High Lunge -Table Top -Butterfly Pose (Baddha Konasana) -Relaxation Pose (Savasana) -Reclining Twist

Rudolph, the Other Reindeer Printable Lyrics found at: http://www.activityvillage.co.uk/rudolph-poster 2.

21 P a g e 21 -Knees-to-Chest pose (Apanasana) BREATHING EXERCISES -Breathing Awareness and Control (Pranayama) -(Santa) Belly Breathing BOOKS/MUSIC/PROPS/CRAFTS Book: Olive, the other Reindeer by J.Otto Seibold and Vivian Walsh Songs: 1. Rudolph, the Other Reindeer Printable Lyrics found at: 2. A Reindeer Hokey Pokey! (Would be fun for a warm-up). Source:

Kids Masters The Tracks Help Them Relax and

students excel in school! http://littletwistersyoga.

22 P a g e Yoga for Kids and Children CD by Yoga Music for Kids Masters The Tracks Help Them Relax and Breathing Exercise 1 would be perfect to use during the relaxation phase. ADDITIONAL RESOURCES Learn how storytime yoga helps students excel in school! FIND ME ON PINTEREST!

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26 P a g e 26 *NOTICE TO USERS/PARTICIPANTS OF THIS LESSON PLAN: The information contained in this lesson plan is intended to provide helpful material on the subject matter covered, contains opinions and ideas of its author, and should not be confused as rendering professional services, offering medical advice, nor used for diagnosing or treating any health problem. Participants should understand that engaging in physical activity involves a risk of personal injury, of which they are solely and personally responsible for. Please remember these important safety guidelines and convey them to all participants: It important in yoga that you listen to your body, and respect its limits on any given day. If at any time a position or movement is too hard, or hurts, please stop right away. It is okay to rest at any time during the session, or voluntarily sit out of participation if you are not feeling well, or if the poses, postures or exercises do not feel good to your body. The author disclaims any liability arising directly or indirectly from the use or application of any of the contents of the lesson plan and corresponding materials.

WELCOME/INTRO WARM-UP BODY OF LESSON

WELCOME/INTRO WARM-UP BODY OF LESSON P a g e 2 Table of Contents: Mother Goose Children s Yoga Lesson Plan WELCOME/INTRO (creating the space connecting and becoming present):... 4 These are My Glasses Book Stretching... 4 Introduction to