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 Yoga & the 3 Most Important Guidelines... 4 What is Yoga:... 4 WARM-UP (get oxygen flowing and muscles warm):... 5 Sufi Grinds (each direction):... 5 Spinal Flex:... 6 Seated Spinal Twists... 6 Seated Side Bends:... 7 BODY OF LESSON (gross motor activities and more active poses):... 8 Hickory, Dickory, Dock... 8 Clock Pose:... 9 Easier Version:... 9 Mouse Pose:... 10 One, Two, Buckle My Shoe:... 10 Yoga Sequence:... 11 Hey Diddle, Diddle:... 15 Yoga Sequence:... 15 Cat Pose:... 16 Cow Pose:... 17 Dog Pose:... 17 Spoon Stretch:... 18 London Bridge:... 19 Bridge Pose:... 19 Knees to Chest Pose:... 20 Twinkle, Twinkle, Little Star... 21 Yoga Sequence:... 21 Star Pose:... 21 Wide-Legged Forward Fold:... 22 Twisty Star (Each Side):... 23 Star:... 24 Row, Row, Row Your Boat:... 24 Boat Pose... 25 PARTNER VERSION: (Row-Row Your Boat with a Partner)... 26
P a g e 3 Closing:... 26 REFERENCES/SUPPLEMENTAL ACTIVITIES:... 27 LEARNING POINTS... 27 TRADITIONAL YOGA POSES... 27 BREATHING EXERCISES... 27 BOOKS/MUSIC/PROPS/CRAFTS... 27 ADDITIONAL RESOURCES... 28 Free Mother Goose Coloring Sheets:... 29 www.littletwistersyoga.com Lesson Plan: Mother Goose Children s Yoga Lesson Plan Ages: Toddlers-2nd Grade *I have included instructions for different levels of difficulty with many of the poses, making the lesson plan adaptable for various age groups and abilities. The Electronic Version of the plan includes many helpful links to postures and additional resources, including props and music recommendations. Length: 30-45 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): These are My Glasses Book Stretching P a g e 4 *I start with this song at the beginning of every storytime yoga session. The children love the lyrics and movements. It grabs the attention of all students, welcomes them into participating, and provides a safe & comforting zone for new students, and familiarity for returning students. Parents often tell me their children even love singing this song at home. (Original idea conceived by Jodi Komitor of Next Generation Yoga) Sit in butterfly pose with knees bent, legs open, and bottoms of feet pressed together. Your legs are like the pages of a book. Open and close your leg book by using your hands to guide your knees up and together at the top, with feet planted flat on the ground. Then open the book back up by gently guiding your legs with your hands to fall back open and towards the ground, bringing the bottoms of your feet together again. Now, create glasses by making circles with your pointer fingers and thumbs on each hand and holding them up to your eyes. Try it with me! (Continue with book stretching using the These Are My Glasses song by The Laurie Berkner Band. Link here. Sing the song through first slowly with the motions to teach the stretch, then have the kids join you singing and stretching. Repeat 2-3 times.) These are my glasses- make reading glasses by creating two circles with your pointer fingers and thumbs on each hand. This is my book- Legs at the top of butterfly pose (knees bent, legs pressed together and feet on the ground) I put on my glasses- hold your finger glasses up to your eyes And open up the book- open your book legs (legs fall open into butterfly pose) Now I read, read, read, read- bend forward to bring your arms (glasses) down to your legs (book) and slowly move left to right as if reading, feeling the stretch in the legs and back. And I look, look, look, look- continue the stretch moving from side to side as you read the book I put down my glasses- put hands down on the ground in front of you and pretend to set down the glasses. WHOOP, and Close up the book. (move legs together with your hands to close the book) 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 familiar nursery rhymes from The Real Mother Goose, and using fun poses to retell the stories from the songs 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!
P a g e 5 As we learn new stretches and exercises today, there are 3 really important things to remember: 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.
P a g e 6 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. 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!
P a g e 7 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 8 BODY OF LESSON (gross motor activities and more active poses): Hickory, Dickory, Dock Link to music: http://www.mothergooseclub.com/rhymes.php?cat=favorites&id=113 Hickory Dickory Dock Hickory dickory dock, The mouse ran up the clock. The clock struck one, The mouse ran down. Hickory dickory dock. Hickory dickory dock, The mouse ran up the clock. The clock struck two, And down he flew. Hickory dickory dock.
P a g e 9 Clock Pose: Come down to stand on your knees, back is straight and long. Pretend like there is a balloon attached to the top of your head which is pulling your body up towards the sky lengthening your spine. Now take a breath in as you raise your arms straight over head. Exhale and moving from your hips, sway your upper body from side-to-side like the ticking arm of a big grandfather clock. You could sing: Tick, Tock, Tick, Tock, Now I m Swinging Like a Clock. Tick, Tock, Tick Tock, Now I m Ringing One O Clock. DING! Easier Version: Do the same pose, but seated on your bottom with pretzel legs. Requires less balance
P a g e 10 Mouse Pose: Start by sitting on the back of your heels, big toes touching underneath you. Bending at the waist and with a flat back, exhale, and fold your upper body down to lay over the top of your legs. Slowly guide your forehead to rest on the ground in front of you. Lay your arms down straight along your sides with your palms facing up. Relax the neck, back and shoulders. If you d feel more comfortable, separate your knees a little to allow your body to sink lower. Close your eyes and take nice easy, long breaths. Pretend you are a cute little mouse taking a little rest. In yoga, we also call this Child s Pose, and it is a good one to use when you want to calm down. Before bedtime, or when you need to rest and relax, come into Child s Pose and take a mini break. One, Two, Buckle My Shoe: Link to music: http://grooveshark.com/s/play+along+songs+one+two+buckle+my+shoe/4dtia9?src=5 Image: MotherGooseClub.com
P a g e 11 One, Two, Buckle My Shoe One, two, buckle my shoe. Three, four, baby, shut the door. Five, six, pick up sticks. Seven, eight, lay them straight. Nine, ten, do it again! One, two, buckle my shoe. Three, four, baby shut the door. Five, six, pick up sticks. Seven, eight, lay them straight. Nine, ten, this is the end. Yoga Sequence: Start seated with legs extended out in front, and a nice tall back.
P a g e 12 One, Two, Buckle My Shoe Bend legs up, one, and then two, placing your feet flat against the ground, and then wrap hands around to the front of your feet while you pretend to buckle shoes. Three, Four, Baby shut the door. With knees bent, legs fall open, (butterfly pose). Then use hands to bring them together, as if shutting a door.
P a g e 13 Five, Six, Pick up sticks Extend legs out front, stretch to touch toes and mimic gathering sticks as you tickle your toes.
P a g e 14 Seven, Eight, Lay them straight Lean backwards slowly and carefully to come flat on your back relaxation pose. Nine, Ten, Let s do it again Rock n Roll by tucking knees to chest, wrapping your arms around your knees and then rocking up to a seated position. Return to Staff Pose again (seated with legs extended out straight in front of you) to repeat the sequence.
P a g e 15 Illustrator: Lewis Lenski Hey Diddle, Diddle: Link to music: http://grooveshark.com/s/the+wiggles+hey+diddle+diddle/2n58vo?src=5 Hey Diddle, Diddle Hey diddle diddle, the cat and the fiddle The cow jumped over the moon The little dog laughed to see such fun And the dish ran away with the spoon! Hey diddle diddle, the cat and the fiddle The cow jumped over the moon The little dog laughed to see such fun And the dish ran away with the spoon! Yoga Sequence: Hey diddle diddle, the cat and the fiddle
P a g e 16 Cat Pose: Begin on all fours (hands and knees). Hands should be shoulder-width apart and directly under your armpits, fingers spread out wide for balance. Knees should be hip-width apart, and the back should be flat like a table. Take a deep breath in to fill up your belly. Now exhale and round your back up the sky like a hissing kitty cat! Keep your neck long and look back through your legs as you continue to hold the rounded back and breathe in and out.
P a g e 17 The cow jumped over the moon Cow Pose: Exhale and sink your belly down towards the ground, as your head moves forward to look up at the sky. Give a little MOOOO. The little dog laughed to see such fun Dog Pose:
P a g e 18 From the hands and knees position, take a deep breath in as you curl your toes under. Exhale and push up you re your feet to send your doggie tail towards the sky, lifting at the hips, and stretching 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 close to your arms. And the dish ran away with the spoon! Spoon Stretch: Come down to sit on your heels, and then slowly and carefully lay over your bent legs and stretch your arms out long and straight in front of you as your forehead rests on the ground. Pretend your upper body is the handle of a long silver spoon. Feel a good stretch as you breath and relax holding the position for a few moments until repeating the sequence.
P a g e 19 London Bridge: Link to music: http://www.mothergooseclub.com/rhymes.php?cat=favorites&id=133 Image: Wikipedia London Bridge Is Falling Down London Bridge is falling down, Falling down, falling down. London Bridge is falling down, My fair lady. Build it up with silver and gold, Silver and gold, silver and gold. Build it up with silver and gold, My fair lady. London Bridge is falling down, Falling down, falling down. London Bridge is falling down, My fair lady. Bridge Pose: Lay flat on your back with bent knees and your feet stamped into the ground firmly. Your arms will be straight at your sides with palms face down and fingers spread wide. Keep your shoulders, neck and head flat against the ground, looking up at the ceiling. Take a deep breath in, and as you blow it all out, pull your tummy muscles in tight, and lift
P a g e 20 your belly button up towards the sky as your bottom and lower back lift up off the floor. Balance here with strong tummy muscles as your hold up your bridge, imagining boats can swim under you, as you sing through the first verse of London Bridge. When you get to the second verse, come down into Knees-to-Chest resting pose for a little break: Knees to Chest Pose: Lower down and bring your knees into your chest. Wrap your arms around your legs and give yourself a nice little hug as you close your eyes and rest for a few moments. When ready, repeat the sequence.
P a g e 21 Twinkle, Twinkle, Little Star Link to music: http://www.freeabcsongs.com/mp3/twinkle.mp3 Twinkle, Twinkle, Little Star Twinkle, twinkle, little star How I wonder what you are Up above the world so high Like a diamond in the sky Twinkle, twinkle little star How I wonder what you are Yoga Sequence: Twinkle, twinkle, little star Star Pose: Begin in Mountain Pose. Legs hip-distance apart, arms are down at your sides, and your back and neck are long and straight. As if you are going to do a jumping jack, hop your legs out wide, as you bring your arms out to your sides. Your body is now in the shape of a star! If you d like, you can twinkle by wiggling your fingertips.
P a g e 22 How I wonder what you are Wide-Legged Forward Fold: Exhale and bend your upper body forward as you reach for your toes. Rest here in the folded position for a moment as you hold on to your ankles or touch the floor with your fingertips for balance.
P a g e 23 Up above the world so high Twisty Star (Each Side): Inhale as you lift one arm up towards the sky and balance for a moment. Continue breathing. Like a diamond in the sky Then release the arm back down and switch sides. Twinkle, twinkle little star Back to center (forward fold). How I wonder what you are Inhale and slowly come back up to star pose.
P a g e 24 Star: Row, Row, Row Your Boat: Image: ChildrenLoveToSing.com Link to music: http://grooveshark.com/s/17+row+row+row+your+boat/4nooxl?src=5
P a g e 25 Row, Row, Row Your Boat Row row row your boat, Gently down the stream, Merrily, merrily, merrily, merrily, Life is but a dream! Row row row your boat, Gently down the stream, If you see a crocodile, Don t forget to scream! Row row row your boat, Gently to the shore, If you see a dinosaur, Don t forget to roar!! Boat Pose Come down to sit on your bottom with your legs out straight in front of you and a nice tall back, hands at your sides this is called staff pose. Now begin to engage your abdominal (tummy) muscles, bend your knees, and lean your body back toward the ground, finding your balance point on your sit bones. You can place your hands at your sides for balance. When you feel steady, lift your heels off the ground, keeping them bent, and hold them out in front of you (almost at a 90 degree angle) as you pull your belly in tight and continue breathing. Now raise your arms out straight in front, along your legs. Great balancing!!! More challenging option: For the full boat pose, follow same instructions, but straighten your legs as you continue to lift them in the air, with arms out straight. Your body will make a V shape as you hold the pose. To add more challenge in the arms, row them as if you have oars and are paddling your balancing boat.
P a g e 26 (Note to instructors: This pose can be uncomfortable on the tailbone, so try to avoid doing it on a hard wooden floor. Place a mat, folded towel/blanket, or rug underneath for more comfort). PARTNER VERSION: (Row-Row Your Boat with a Partner) Have two students (or a parent and child combo) sit on their bottoms with knees bent, and facing each other. Reach your arms out straight on the outside of your legs, grabbing your partner s hands across from you and holding on. Lean back to raise your legs off the ground, as you press the bottoms of your feet against the bottoms of your partner s feet. Now take turns rowing your boat. One person leans back, guiding their partner forward. Then back to center. Now the other person leans back, guiding their partner forward. Closing: Let s all come 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!
P a g e 27 LEARNING POINTS -Mother Goose Rhymes and Music -New vocabulary, sequencing -Oral Storytelling -Intro to Yoga/Body Awareness TRADITIONAL YOGA POSES -Butterfly Pose (Bound Ankle Pose) -Modified Bridge Pose (Setu Bandha Sarvangasana) -Staff Pose (Dandasana) -Cat-Cow Sequence (Marjaryasana and Bitilasana) -Wide-Legged Standing Forward Fold -Star Pose -Knees-to-Chest pose (Apanasana) -Downward-Facing Dog (Adho Mukha Svanasana) -Extended Puppy Pose (Uttana Shishosana) -Mountain (Tadasana) -Child s Pose (Balasana) -Table Top -Relaxation Pose (Savasana) REFERENCES/SUPPLEMENTAL ACTIVITIES: BREATHING EXERCISES -Breathing Awareness and Control (Pranayama) BOOKS/MUSIC/PROPS/CRAFTS Book:
P a g e 28 Songs: 1. These are My Glasses by The Laurie Berkner Band 2. 150 Songs Just 4 Kids (has many of the nursery rhymes included in this lesson! 3. 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! http://littletwistersyoga.files.wordpress.com/2013/07/why-yoga-helps-kids-excel-final.jpg FIND ME ON PINTEREST! http://www.pinterest.com/littletwisters/
P a g e 29 Free Mother Goose Coloring Sheets: http://www.mothergooseclub.com/printables.php http://themultitaskinmom.com/wp-content/uploads/2014/04/mother-goose-coloring-pages-pack-.pdf *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.