Type of Practice: Yoga

 

Recommended Grade Levels: 3-5

 

Individual/Partner/Group Practice: Individual

 

Time: 3 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Let’s start by sitting comfortably on our mats.

 

We’re going to practice boat pose today.

 

Start by bending your knees and putting the bottoms of your feet onto the mat.

 

Excellent.

 

Now lift your head up toward the sky so that you’re sitting up tall. 

 

Are you a little taller now than before you sat up straight? Check and see.

 

Let’s build the sides of our boats. Lift your arms up so that they’re next to your knees. 

 

Check out how my palms are faced in towards each other. See if you can make your arms look like this.

 

Wonderful!

 

Are you ready to go sailing?

 

Start by lifting your right foot off the mat just a little bit.

 

Now lift your left foot off the mat too. Feel your stomach muscles tighten!

 

Let’s see if we can keep our balance.

 

We’re going to try to hold this pose for two breaths.

 

As you breathe in, lift your chest up toward the sky.

As you breathe out, squeeze your stomach muscles tighter, keeping your boat

afloat! 

 

As you breathe in, reach your fingertips a little farther toward your toes.

As you breathe out, relax your shoulders down toward the mat.

 

Wonderful.

 

Now gently lower your left foot down to the mat. Now lower your right foot down to the mat. And move back into a seated position.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• This pose focuses on core work. Be sure to follow up with a gentle lower back stretch. For example, you might consider integrating cobra pose into your sequence shortly after boat pose.

 

Variations/Extensions:

 

• There are several variations of this posture. As your students begin to gain core strength and feel comfortable in this pose, invite them to raise their shins so that they are parallel with their mats. To help keep your students safe, ensure that they keep their heads and spines straight while their legs are lifted.

 

• Once this feels comfortable for students, invite them to extend their feet up toward the ceiling while keeping their chests lifted and their arms extended forward. Invite students to tune into their bodies as they try out this posture. If it feels too difficult, encourage them to bring their toes down towards the mat.

 

• For younger students, it might be fun to add more boat imagery into your instructions. For example, consider inviting students to “row” their boats, mimicking a kayaker as they move their hands from side to side.

 

Variations/Extensions: None

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 2 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script

 

Begin by sitting comfortably on your mat. We’re going to practice butterfly pose today.

 

Start by gently bending your knees and putting the bottoms of your feet together.

 

Wonderful.

 

Now sit up a little straighter. Do you feel taller when you sit like this? Check and see.

 

Now gently relax your knees down toward the mat.

 

Excellent. This is butterfly pose.

 

Let’s pause here for two breaths.

 

            As you breathe in, bring your shoulders back, checking to see whether the front of your

body feels any different when you do so.

As you breathe out, gently relax your knees a little closer toward the mat.

 

As you breathe in, notice any discomfort you feel in your body.

            As you breathe out, imagine blowing that discomfort out of your mouth.

 

Return to a comfortable seated position on the mat.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• If students are not experiencing a stretch, invite them to move their feet closer to their hips.

 

• If students are feeling uncomfortable, invite them to move their feet farther from their hips.

 

Variations/Extensions:

• For younger students, it might be fun to add more butterfly imagery into your instructions. For example, consider inviting student to imagine flying like a butterfly during the breath portion the practice. A sample script is included below.

 

Are you ready to fly?! Let’s extend our wings (arms) out to our sides.

 

As you breathe in, flap your wings up.

As you breathe out, flap your wings down.

 

Wonderful! We’re flying.

 

As you breathe in, fly a little higher (flap your wings up).

As you breathe out, imagine seeing the classroom from high up above (flap your

wings down).

 

Take another breath in, and sit up tall as you fly through the sky (flap your wings

up)!

And as you breathe out, gently land back in the classroom, relaxing your arms

back down to your sides (flap your wings down).

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 2 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Begin on your hands and knees on the mat. Spread your fingers out wide. Today we’re going to practice cat pose.

 

First take a deep breath in, feeling your stomach fill up with air.

 

Now slowly breathe out, and as the air leaves your body, round your back up toward the sky.

 

Wonderful! Now we’re cats!

 

Let’s hold this pose for two breaths.

 

            As you breathe in, lift your back just a little bit higher toward the sky.

            As you breathe out, press down into the mat through your hands and knees.

 

            As you breathe in, feel your entire back gently stretching.

            As you breathe out, imagine any discomfort your feel leaving your body.

           

Great job! Now gently lower your back down toward the mat and return to hands and

knees. 

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• Cat pose is often paired with cow pose. You can create a mini-sequence by moving between the two poses at a pace of one movement per breath. In other words, for each inhale, move into cat, and for each exhale, move into cow.

 

Variations/Extensions:

• Consider inviting younger students to make “cat sounds” while they are in this pose. A sample script for the breath practice is included below.

 

As you breathe in, allow your neck to relax.

            As you breathe out, let out a soft purrrrrrrr.

 

            As you breathe in, notice how your whole back is stretching.

            As you breathe out, let out a loud meeooooowww.

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 2 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Today we’re going to practice chair pose to help the muscles in our legs grow strong.

 

Let’s start in mountain[2] .

 

Wonderful.

 

Begin by taking a big breath in and lifting your arms up and out in a sunrise motion[3] .

 

Great job.

 

Now as you breathe out, pretend like you are sitting on an invisible chair, lowering your hips toward the mat. Leave your hands in the air as you pretend to sit backwards.

 

Well done! This is chair pose.

 

Take a moment and check whether you can see your toes. If not, move your hips back just a little bit until you can see them. This helps to keep your body safe.

 

Good job.

 

Now see if you can lift just your toes up from the mat and wiggle them.

 

Nice.

 

Gently lower your toes back to the mat.  

 

Let’s stay here for two big breaths.

 

As you breathe in, press down through your feet into the mat.

As you breathe out, see if your legs are starting to feel warm or even a little bit shaky!

 

As you take another breath in, reach your hands higher toward the sky.

As you breathe out, imagine your legs growing stronger.

 

Excellent.

 

Now gently stand up straight.

 

Move your hands out wide and then down in a sunset [4] motion.

 

Wonderful. We’re back to mountain[5]  pose. 

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

Variations/Extensions:

• If students find this pose too difficult, invite them to lower their arms, placing their palms together in front of their chests.

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 3 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Let’s start on our hands and knees.

 

We’re going to practice child’s pose.

 

First, keeping your knees where they are, move your feet in toward one another until your big toes touch.

 

Nice.

 

Now move your hips back toward your heels.

 

Gently stretch your arms out in front you.

 

And let your chest slowly sink down toward the mat.

 

Wonderful.

 

This is child’s pose.

 

A lot of people think child’s pose feels safe and cozy. Check in with your body and see if you agree.

 

Let’s take three quiet breaths while we’re in this pose, letting ourselves relax. Count each slow breath in your head.

 

Wonderful. Good job.

 

Check in to see how your body is feeling.

 

This is a great place to come anytime you need a break.

 

Take one more big breath in this pose.

 

Now lift your hips up and move back to hands and knees.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• Invite students to opt into child’s pose if they find another posture too difficult or if they just need a break. This will encourage them to listen to their bodies and respond according to their individual needs.

 

Variations/Extensions:

• Some students prefer to place their arms alongside their bodies, with their palms facing up and their fingers pointed toward the back of their mats. This is meant to be a restorative posture, so invite students to find versions of it that work for them.

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5[6] 

 

Individual/Partner/Group Practice: Individual

 

Time: 2 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Now we’re going to practice cobra pose.

 

Begin by laying on your stomach with your forehead on the mat.

 

Bend your elbows and put your palms on the mat near your shoulders.

 

Gently press down through your hands.

 

As you breathe in, lift your head and chest off the mat just a little bit.

 

Look straight ahead instead of looking up to protect your neck.

 

Do you feel a gentle stretch in your back?

 

Take one small breath in here.

 

As you breathe out, gentle lower your chest back down on the mat.

 

Great job!

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• Confirm students are using the strength of their backs to lift their chests, rather than using their arms to lift themselves off the mat. To check, invite students to gently lift their hands off the floor to ensure that they are using their back muscles in this pose.

 

• It’s important to counter this backbend with poses that help release the back. Child’s pose and dog pose are commonly chosen for this purpose.

 

Variations/Extensions:

• None

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 2 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Let’s practice cow pose.

 

Begin on your hands and knees on your mat.

 

Take a deep breath in, and as your stomach fills with air, lower your stomach down toward the mat.

 

Lift your head and your chest, so that your back creates a “U” shape.

 

Do you feel a stretch here?

 

Wonderful! Now we’re cows!

 

Let’s hold this pose for two breaths.

 

As you breathe in, press down into the mat through your hands and knees.

As you breathe out, lower your stomach just a little bit closer to the mat.

 

            As you breathe in, feel your entire back gently stretching.

            As you breathe out, imagine any discomfort your feel leaving your body.

 

Great job. Take one more deep breath in here.

 

As you breathe out, return to hands and knees.

 

 

Tips:

• None

 

Variations/Extensions:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• Cow pose is often paired with cat pose. You can create a mini-sequence by moving between them at the pace of one movement per breath. In other words, for each exhale, move into cow pose, and for each inhale, move into cat pose.

 

• Younger students may find it fun to make “cow sounds” while they’re in this pose. A sample script for the guided breathing portion of this practice is included below:

 

As you breathe in, lower your belly a little further toward the mat.

As you breathe out, let out a loud “mooooooooo!”

 

                        As you breathe in, feel your chest opening as it fills with air.

As you breathe out, let out an even louder “MOOOOO!”

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 2 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Now we’re going to practice dog pose.

 

Let’s start on our hands and knees on our mats.

 

Take a deep breath in, and as you breathe in, put your toes on the mat with your heels facing away from you. 

 

As you breathe out, lift your hips up high so that you make an upside-down “V” with your body.

 

Wonderful. This is dog pose.

 

We’re going to stay in this pose for two breaths.

 

As you breathe in, lift your hips just a little bit higher toward the ceiling

As you breathe out, press down into the mat through your hands and knees.

 

            As you breathe in, feel your back and your legs gently stretching.

            As you breathe out, imagine any discomfort your feel leaving your body.

 

 

 

           

Great job! Now gently bend your knees and lower your hips to return to your hands and

knees.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• Keep an eye on the position of students’ heads. Invite them to keep their heads between their upper arms rather than letting them hang. This will help to protect their necks.

 

Variations/Extensions:

• While students are in dog pose, invite them to lift up their right legs. This variation is called “three-legged dog[7] ” pose. If students feel stable here, encourage them to gently wag their tails before lowering their right legs back down to the mat. Then repeat this variation on the left side.

 

• Younger students may enjoy making “dog sounds” while they’re in this pose. A sample script for the guided breathing portion of this practice is included below:

 

As you breathe in, lift your hips just a little higher.

As you breathe out, let out some barks!

 

As you breathe in, notice where in your body you feel a stretch.

As you breathe out, bark even louder! 

 

Authors: Megan Downey and Anna Basile

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 2 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Today we’re going to practice easy pose.

 

Start by sitting on your mat with your legs crossed.

 

Gently place your hands on your knees.

 

Lift your head up toward the sky, sitting up a little straighter.

 

Are you a little taller now that you’re sitting up straight? Check and see.

 

This is easy pose.

 

Let’s take three breaths here. Each time you breathe in, breathe in through your nose. And each time you breathe out, breathe out through your mouth.

 

Let’s try it.

 

Breathe in through your nose.

And now breathe out through your mouth. Check to see whether breathing out helps your

body relax.

 

Take another breath in through your nose, feeling your stomach fill with air.

Now let out all of that air flow out of your mouth.

 

Take one more big breath in, filling your stomach all the way up.

And now breathe it all that air out of your mouth.

 

Wonderful.

 

Take a moment to notice how your body feels. Do you notice any changes?

             

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

Variations/Extensions:

• None

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

Flower

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 3 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that you have one per student.
• Ensure you have enough floor space so that students can spread out.

 

Script:

 

Begin by sitting comfortably on your mat.

 

Now gently bend your knees and put the bottoms of your feet together.

 

Wonderful.

 

Sit up a little straighter. Do you feel taller when you sit like this? Check and see.

 

Now gently relax your knees down toward the mat.

 

Wonderful.

 

Take your right hand and slide it inside and underneath your right calf, putting your right palm on the mat.

 

Do the same with your left hand. Slide it inside and underneath your left calf and put your left palm on the mat.

 

Take a deep breath in, and lean back slightly as you lift both your legs and your hands off the mat.

 

As you breathe out, press down through your bottom to help you find your balance.

 

Wonderful! This is flower pose. 

 

Let’s hold this pose for two breaths.

 

            As you breathe in, lift your arms just a little bit higher.

            As you breathe out, press down more firmly into the mat.

 

            As you breathe in, lift your chest toward the sky, noticing whether it feels any different

when you do so.

As you breathe out, imagine any discomfort you feel leaving your body.

 

Now gently lower down toward the mat.

 

Slowly sit up straight.

 

And gently bring your hands to your lap.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

Variations/Extensions:

• Younger students may enjoy imagining themselves as flowers in this pose. A sample script for the guided breathing portion of this pose is included below.

 

As you breathe in, imagine that your body is a little flower balancing at the top of

its stem. How many petals do you have?

As you breathe out, press down more firmly into the mat.

 

As you breathe in, lift your palms and your chest to your flower open up and soak

in the sunshine.

As you breathe out, gently lower your hands and your legs down toward the mat.

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 2 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Let’s practice half diamond pose.

 

Begin by sitting comfortably on your mat.

 

Now spread your legs wide. Move your legs as wide as you can while staying comfortable. This distance will be different for everyone.

 

Take a look at your kneecaps. Are they facing straight up toward the sky? If not, move them so that they are.

 

Check out your toes. Are they facing the sky as well? If not, point them so that they are.

 

Wonderful. Now put your hands on the mat right next to your hips.

 

Move your hands so that your fingers are facing away from you and your thumbs are facing toward you.

 

Great job. Sit up just a little bit straighter. Check in to see whether chest feels any different when you sit up taller.

 

Let’s pause here for one breath.

 

As you breathe in, press down through your hands into the mat.

 

As you breathe out, lift your head just a little higher toward the ceiling.

 

Wonderful. On your next breath in, lean forward just a little bit, keeping your back straight as you do so.

 

Pause here, and breathe out all the air that’s in your stomach.

 

This is half diamond pose.

 

Let’s hold this pose for two breaths.

           

As you breathe in, check to see if your back is starting to round, if so, straighten it

Again.

As you breathe out, lean forward a little bit more, making sure to only lean as far

as feels comfortable.

 

As you breathe in, notice any areas of your body that feel tight.

As you breathe out, imagine relaxing those parts of your body a little bit more.

 

Wonderful. Now gently press down into your hands and sit back up. If you want, you can use your hands to move your legs back together.

 

Gently return to sitting comfortably on the mat. 

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• This can be a deep stretch. Use poses like butterfly before half diamond to help students warm up their bodies.

 

• Remind students to listen to their bodies. Encourage them to only lean forward as far as is comfortable so that they do not pull a muscle.

 

• It is common for one’s pelvis to tilt forward in this pose, causing one’s back to round. Observe whether any of your students are experiencing this. If so, invite students to roll up one end of their mat and sit on it. This will lift their hips and help them keep their spines straight in the pose.

 

• If some of the students are wearing skirts, opt for a different pose.

 

Variations/Extensions: None

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 1 minute

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Begin on your hands and knees on the mat.

 

Check to see if your hands are underneath your shoulders. If not, move them so that they are.

 

Now look between your hands and see whether your knees are the same distance apart as your hands are. If not, move them so that your right knee is behind your right hand and your left knee is behind your left hand.

 

Wonderful. Now look between your hands again. This time check to see whether you can see your feet. If you can, move them so that they are behind your knees.

 

Great job.

 

Now straighten your back. 

 

And gently move your chin just a little bit down toward mat. Check to see whether your neck feels different after moving it in this way.

 

Wonderful.

 

Take slow breaths in and out.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• This is a transitional pose, and therefore it does not need to be held for a particular number of breaths.

 

Variations/Extensions: None

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic: None[8] 

 

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 2 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Begin by laying on your back on the mat.

 

Wonderful.

 

Bring both knees up to your chest.

 

Hold your knees to your chest by placing your hands in between your calves and your thighs.

 

As you take a deep breath in, notice where your hips, your back, your shoulders, and your neck are touching the mat. These parts of your body will stay on the mat throughout the pose.

 

As you breathe out, open your knees so that they are wider than your body. Wonderful.

 

As you breathe in, lift your feet up away from your body. Flex your feet as you do so.

 

As you breathe out, walk your hands up your legs and hold your shins, your ankles, your feet, or even your big toes. Choose whatever feels most comfortable.

 

Great job. This is happy baby pose. Have you ever seen a baby do this?

 

Take a moment to look at your ankles. Are they over your knees? If not, move them so that they are.

 

Now take a moment to feel the back of your body. Is it still touching the mat? If not, move your hands so that your entire back is on the mat.

 

Let’s stay here for two breaths.

 

As you breathe in, gently push the bottoms of your feet upward like you are going to lift

the ceiling up with your legs. Keep pulling your feet down with your hands at the same

time.

As you breathe out, begin to gently rock side to side. How does that feel on your

back?

 

As you breathe in, smile to yourself as though you are a happy baby.

As you breathe out, imagine any discomfort you feel leaving your body.

 

Great job. 

 

Now gently bring your right foot down to the mat, keeping your knee bent.

 

And then gently bring your left foot down to the mat, so that it is next to your right foot.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• If some of your students are wearing skirts, consider using another pose.

 

Variations/Extensions:

• Younger students may enjoy making “baby sounds” while they’re in this pose. A sample script for the guided breathing portion of this pose is included below:

 

As you breathe in, smile to yourself as though you are a happy baby.

As you breathe out, gently rock side to side. Have you ever seen a baby who loves

to be rocked?

 

As you breathe in, notice how your gentle rocking feels on your back.

As you breathe out, make some baby noises.

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: 3-5

 

Individual/Partner/Group Practice: Individual

 

Time: 4 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Now we’re going to practice a balancing posture.

 

Begin by standing on your mat in mountain pose[9] .

 

First lift yours arms up and out in a sunrise motion[10] , stopping when your arms are next to your ears. Check to see that your palms are facing one another.

 

Now shift your weight onto your right leg.

 

Get ready to fly!

 

Gently lift your left leg off the ground just a little bit as you bend forward at your hips. Keep your body in a straight line from your arms to your back foot. You can bend your right knee a little bit if that feels more comfortable.

 

Wonderful! We’re superheroes soaring through the air! Can you keep your balance?

 

Let’s stay here for two breaths.

 

As you breathe in, find a spot on the floor to look at to help you keep your balance.

As you breathe out, press down through your right leg to help you stay in the

pose.

 

As you breathe in, notice how strong your right leg is!

As you breathe out, bring your hands out to your sides like wings and imagine you are

seeing the classroom from high above.

 

Wonderful. Gently bring your right leg down to the mat. Now bring your upper body back to standing position. And gently lower your arms to your side.

 

Great flight! Let’s try it again on the opposite side.

 

Lift yours arms up and out in a sunrise motion[11] , stopping when your arms are next to your ears. Check to see that your palms are facing one another.

 

Now shift your weight onto your left leg.

 

Are you ready to fly? 

 

Gently lift your right leg off the ground just a little bit as you bend forward at your hips. Keep your body in a straight line from your arms to your back foot. You can bend your left knee a little bit if that feels more comfortable.

 

Wonderful! We’re flying again. Notice whether it’s easier for you to keep your balance on your left foot or on your right foot. 

 

Let’s stay here for two breaths.

 

As you breathe in, lift your right leg off the ground a little bit more.

As you breathe out, press down through your left leg to help you stay in the

pose.

 

As you breathe in, notice how strong your right leg is!

As you breathe out, bring your hands out to your sides like wings and imagine you are

soaring through the air.

 

Wonderful. Gently bring your right leg down to the mat. Now bring your upper body back to standing position. And gently lower your arms to your side.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• Help students notice that when they lift their legs, their upper bodies shift forward the same amount. This will help them keep their balance.

 

• Point out that everyone’s versions of this pose will look different, and that’s okay. Invite them to listen to their bodies and only lean forward as far as is comfortable for them.

 

• Remind students that touching down and going back into the pose is not a problem, it is part of the practice.

 

Variations/Extensions: None

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 2 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat. 

 

Script:

 

Begin by standing comfortably on your mat.

 

As you breathe in, lift your arms up and out in a big sunrise m[12] otion.

 

As you breathe out, lower your arms out and down in a sunset[13]  motion as you bend forward at your hips.

 

Place your hands on the mat, on your feet, or on your shins. Pick the spot that feels most comfortable.

 

As you breathe in, lift your chest and look forward, tracing your hands along your shins as you do so. Stop when your back is parallel to the mat.

 

This is monkey pose.

 

Let’s pause for one big breath in.

 

As you breathe out, bend at your hips and return to a standing forward fold.

 

As you breathe in, press your feet down into the mat, bend your knees, and lift your arms up and out in a sunri[14] se motion as you return to standing.  

 

As you breathe out, gently lower your hands to your sides. 

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

Variations/Extensions: None

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 1 minute

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Begin by standing comfortably on the mat.

 

Check to see where your feet are. Are they underneath your hips? If not, move them so that they are hip-width apart.

 

Now look at your toes. Are they pointing forward, toward the front of the mat? If not, move them so that they are.

 

Keep your arms engaged by your sides. If it feels comfortable, turn your palms to face the front of the mat.

 

Take a deep breath in and lift your head up toward the sky. Do you feel a little taller?

 

As you breathe out, press down onto the mat through both of your feet.

 

Now imagine a mountain. Notice how still and quiet it is. See if you can be as still and quiet as a mountain.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• Mountain pose is a great pose to use for check-ins. Invite students to scan their bodies and minds, asking themselves, “What am I experiencing right now?”

 

Variations/Extensions: None

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 3 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that you have one per student.
• Ensure you have enough floor space so that students can spread out.

 

Script:

 

Imagine that you are standing in a magical pool. In this pool, you can find whatever you need.

 

As you breathe in, take a moment to check in with yourself. What are you needing? Curiosity? Patience? Imagine what might help you right now.

 

As you breathe out, bend your knees, fold forward, and reach your arms wide. Then swoop your arms down in a gathering motion. “Pick up” what you just imagined. Maybe you decide to pick up happiness or courage.

 

As you breathe in, slowly return to standing, bringing that new thing up over your head.

 

As you breathe out, bring your arms down all the way down to your toes and pretend it is filling up your whole body.

 

Wonderful.

 

(Repeat as many times as you’d like.)

 

As you breathe in, return to standing. Check in with yourself. Do you notice anything different? 

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• This is a great practice to use to help the class focus. If students are having trouble concentrating, invite them to do this practice, picking up “concentration” or “focus” each time.

 

Variations/Extensions:

• None

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: 3-5

 

Individual/Partner/Group Practice: Individual

 

Time: 2 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Begin on your hands and knees.

 

Step your feet back into a push-up position.

 

As you breathe in, move your body into a straight line from your head to your toes.

 

As you breathe out, squeeze your stomach muscles.

 

Excellent. This is plank pose.

 

Let’s hold this pose for two more breaths.

 

As you breathe in, press down into the mat through your hands.

As you breathe out, tighten your stomach muscles. Are they getting warmer?

 

As you breathe in, feel your back and make sure your body is in a straight line.

As you breathe out, notice how strong your body is.

 

Great job! Now slowly lower your right knee down to the mat. And now lower your left knee.

 

Return to hands and knees.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• When students practice this pose, invite them to bend their elbows just a tiny bit. This will help to protect their joints.

 

Variations/Extensions:

 

• If students are struggling with this pose, invite them to place their knees on the mat while still maintaining a long, straight line from their knees to the tops of their heads.

 

• If students are feeling comfortable with this pose, invite them to try side plank [15] for an extra challenge.

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 2 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Begin by sitting comfortably on your mat.

 

Move your legs out in front of your body. If it’s uncomfortable to straighten your legs completely, leave them slightly bent.

 

Place your hands on the mat on the outside of your legs.

 

As you breathe in, sit up tall, lifting the top of your head toward the sky.

 

As you breathe out, press down into the mat through your bottom.

 

As you breathe in, lift your hands up and out in a sunrise motion [16] until your arms are alongside your ears.

 

As you breathe out, fold forward from your hips.

 

Allow your hands to rest on your thighs, your shins, or your toes. Pick the spot that feels most comfortable.

 

Let your head, neck, and shoulders relax.

 

Wonderful. This is seated forward fold. Let’s hold this pose for two more breaths.

 

As you breathe in, reach forward with your arms, straightening your spine.

As you breathe out, imagine all the muscles in your legs relaxing.

 

As you breathe in, feel your breath expanding your belly toward your legs.

As you breathe out, let your belly, chest, and head sink downward over your legs.

 

Wonderful. As you take your next breath in, slowly return to a seated position.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

Variations/Extensions: [17] None

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: 3-5[18] 

 

Individual/Partner/Group Practice: Individual

 

Time: 2 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Begin by sitting comfortably on the mat in easy pose. [19] 

 

Take your right leg and lift it over your left leg, placing your right foot on the mat.

 

Sit up tall so that your back is straight.

 

As you breathe in, gently twist to the right. Breathing in before you twist helps to protect your spine.

 

If it is comfortable for you, you can put the outside of your left arm along the outside of your right leg.

 

This is seated twist.

 

Let’s stay here for two breaths.

 

As you breathe in, sit up a little bit straighter. Do you feel taller than before?

As you breathe out, twist just a tiny bit more toward the right.

 

As you breathe in, notice any parts of your body that feel tight.

As you breathe out, imagine those parts of your body relaxing.

 

Wonderful. As you take another breath in, come back to center.

 

Let’s repeat this on the other side.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• Tell students that it is important to inhale before they twist; this will help protect their spines.

 

• As students twist, invite them to check in with their bodies to ensure that their heads are aligned directly over their tailbones. They should be sitting up straight rather than leaning forward to get a deeper twist.

 

Variations/Extensions:

• None

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5[20] 

 

Individual/Partner/Group Practice: Individual

 

Time: 2 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Begin on your hands and knees on your mat.

 

Check to see whether your hands are underneath your shoulders. If not, move them so that they are.  

 

Wonderful. Now check in to see whether your knees are behind your hands. If not, move them so that your right knee is behind your right hand and your left knee is behind your left hand.

 

Good job.

 

Now slowly look down at the mat. Notice whether your neck feels any different after moving it in this way.

 

Excellent.

 

Lift your left arm up so it’s the same height as your back.

 

And now lift your right leg up so that it’s at the same height as your back.

 

Wonderful. This is a balancing pose. Can you feel your stomach muscles tighten? 

 

Let’s stay in this pose for two breaths.

 

As you breathe in, reach your left arm toward the front of the mat.

As you breathe out, tighten your stomach muscles to support your spine.

 

As you breathe in, reach your right leg toward the back of the mat.

As you breathe out, notice how the muscles in your body are working together to

help keep you balanced.

 

Wonderful. Now slowly lower your arm down to the mat.

                                 

And now lower your leg down to the mat.

 

Return to hands and knees.

 

Take a deep breath in, finding your balance.

 

As you breathe out, get ready to do the same thing on the other side.

 

This time lift your right arm up so that it’s the same height as your back.

 

Now lift your left leg up so that it’s the same height as your back.

 

Wonderful. Let’s pause here for two breaths.

 

As you breathe in, notice any parts of your body that are feeling uncomfortable.

As you breathe out, imagine those parts of your body relaxing.

 

As you breathe in, stretch a little further.

As you breathe out, notice how strong your stomach muscles are.

 

Wonderful. Now slowly lower your arm down to the mat.

                                             

And lower your leg down to the mat.

 

Return to hands and knees.

 

Tips: None

 

Variations/Extensions:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• Rather than holding each side for several breaths, move between sides at a pace of one movement per breath. For each inhale, lift one arm and one leg up. For each exhale, lower them down to the mat.

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 1 minute

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Begin by standing comfortably on your mat.

 

As you breathe in, bring your arms out to your sides in a T-shape as you jump or step your feet apart like you’re doing a jumping jack.

 

Take a look at your toes. Are they facing straight in front of you? If not, move them so that they are.

 

Check in with your body. Are your feet so wide apart that it is uncomfortable? If so, bring your feet in a little bit.

 

Are you able to move your feet out without losing your ability to push down evenly through both of them? If so, move your feet out just a little bit.

 

Wonderful. This is starfish pose.

 

Let’s hold this pose for two breaths.

 

As you breathe in, reach your fingertips away from you as if someone is pulling gently on

your hands in opposite directions. Feel the front of your body open.

As you breathe out, press your feet down into the mat.

 

As you breathe in, notice the front of your body. Do you feel a stretch anywhere?

As you breathe out, feel your body relax.

 

Wonderful. Now jump or step back to mountain pose.  [21] 

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

Variations/Extensions: None

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

 

 

 

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: 3-5

 

Individual/Partner/Group Practice: Individual

 

Time: 4 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Begin on your hands and knees.

 

Step your feet back into a push-up position.

 

As you breathe in, move your body into a straight line from your head to your toes.

 

As you breathe out, squeeze your stomach muscles, noticing how strong your body is.

 

Excellent.

 

Now stretch your fingers on your right hand out like a starfish.

 

Shift your weight onto your right hand.

 

Gently roll your body over to the right. Balance on the outer edge of your right foot.

 

If you prefer, lower your right knee down to the mat to help you balance.

 

Now raise your left arm into the air.

 

Wonderful. This is side plank.

 

Let’s hold this pose for one breath.

 

As you breathe in, stretch through your head and your feet, feeling your body lengthen.

As you breathe out, notice how strong your body is.

 

Great job! Now slowly shift your body to the left, returning to plank pose. 

 

Let’s repeat this process on the other side.

 

This time stretch the fingers on your left hand out like a starfish.

 

Shift your weight onto your left hand.

 

Gently roll your body over to the left. Balance on the outer edge of your left foot.

 

If you prefer, lower your left knee down to the mat to help you balance.

 

Now raise your right arm into the air.

 

Wonderful.

 

Let’s hold this pose for one breath.

 

As you breathe in, stretch through your head and your feet, feeling your body lengthen.

As you breathe out, notice how strong your body is.

 

Now slowly shift your body to the right, returning to plank pose. 

 

Slowly lower your left knee to the mat. Now lower your right knee to the mat.

 

And return to hands and knees.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• If you have students who are struggling with this pose, model one of the accessible variations listed below.

 

Variations/Extensions:

• There are several variations that help make this pose more accessible. If students find this pose too difficult, invite them to practice it with one knee on the mat. If that is still too much of a challenge, invite them to place the hand that is not on the mat on their raised hip, rather than lifting it toward the sky.

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

 

 

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: 3-5

 

Individual/Partner/Group Practice: Individual

 

Time: 4 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Today we’re going to practice stork pose, which is a balancing pose. We’re going to need to concentrate in order to stay balanced!

 

Begin by standing comfortably near the back of your mat.

 

Find a spot near the front of the mat that you can look at during the pose to help you stay balanced.

 

As you breathe in, place your hands on your hips and shift your weight to your left foot.

 

As you breathe out, imagine sending roots down from your left foot into the ground to help you stay anchored throughout the pose.

 

As you breathe in, lift your right leg, bend your knee, and place your right hand on your right knee.

 

Wonderful! If this feels comfortable for you, feel free to pause right here.

 

If you want an extra challenge, as you breathe out, use your right hand to shift your right knee out to your right side.

 

That’s it!

 

Let’s pause here for two breaths.

 

As you breathe in, press down through your left foot, rooting into the earth.

As you breathe out, gently lift your head toward the sky, noticing the stretch in your back.

 

As you breathe in, focus on the spot at the front of you mat. Notice how this helps you

stay balanced.

As you breathe out, gently lift your chest, noticing how the sensations in the front of your

body change as you do so.

 

If you start to lose your balance, place your right foot down to stay safe. You can always build the pose again, starting with the first step.

 

Wonderful! Now gently lower your hands to your sides and lower your right foot to the

floor.

 

Excellent. Let’s repeat this on the other side.

 

Find a spot near the front of the mat again that you can look at to help keep you balanced.

 

As you breathe in, place your hands on your hips and shift your weight to your right foot.

 

As you breathe out, imagine sending roots down from your right foot into the ground to help you stay anchored throughout the pose.

 

As you breathe in, lift your left leg, bend your knee, and place your left hand on your left knee.

 

Wonderful! If this feels comfortable for you, feel free to pause right here.

 

If you want an extra challenge, as you breathe out, use your left hand to shift your knee out to your left side.

 

That’s it!

 

Let’s pause here for two breaths.

 

As you breathe in, press down through your right foot, rooting into the earth.

As you breathe out, gently lift your head toward the sky, noticing the stretch in your back.

 

As you breathe in, focus on the spot at the front of you mat. Notice how this helps you

stay balanced.

As you breathe out, gently lift your chest, noticing how the sensations in the front of your

body change as you do so.

 

If you start to lose your balance, place your left foot down to stay safe. You can always build the pose again, starting with the first step.

 

Wonderful! Now gently lower your left foot to the mat, and bring your arms down to your sides.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• If this pose is new to your students, demonstrate the pose before inviting students to try it. Model catching yourself off balance and rebuilding the pose.

 

Variations/Extensions:

• If students begin to feel competent in this pose and would like an additional challenge, invite them to grasp the big toe on their right foot with their right hand while they are in the pose and begin to extend their leg out to the side. If they try this variation on the right side, encourage them to try it on the left as well.

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: 3-5

 

Individual/Partner/Group Practice: Partner

 

Time: 3 minutes

 

Materials:

• One yoga mat per every two students.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Did you know that in Italy, there is a building that is 800 years old and is called the “leaning tower of Pisa?” The tower is leaning to one side.

 

Today we’re going to practice leaning just like the leaning tower of Pisa.

 

Start by standing comfortably on your mat with your partner.

 

Now move so that you are each standing next to one of the short edges of the mat.

 

Turn to face one another.

 

Now reach your arms out toward your partner and take one step closer toward him or her. If you are able to touch your partner’s hands, stop here. If not, keep take steps closer to one another until your hands touch.

 

Press your weight into your partner’s hands, and now slowly take one small step backwards, leaving your hands where they are.

 

Now take another small step backwards. Remember to lean into your partner’s hands as you do so, this will help to keep you both safe.

 

And now take one more small step backwards. Keep your body in a straight line as you do so. Can you feel yourself leaning like the tower in Pisa?

 

Wonderful.

 

Now begin to step slowly toward your partner. Shift a little bit more weight to your feet with each step.

 

When you return to standing, slowly lower your arms to your sides.

 

Great job!  

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• Before introducing this posture, brainstorm as a class what it means to be a “good partner” during partner poses. Discuss how the students can help to keep one another safe, and consider creating a list of “class agreements” for partner poses that is easily visible throughout the practice.

 

• Consider showing students a picture of the Leaning Tower of Pisa before introducing this pose.

 

Variations/Extensions: None

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

Associated graphic:

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: 3-5

 

Individual/Partner/Group Practice: Partner

 

Time: 4 minutes

 

Materials:

• One yoga mat per every two students.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

Begin by sitting with your partner on a mat.

Turn to face each other.

Bend your knees and put the bottoms of your feet on the mat.

Wonderful.

Now hold your partner’s hands, keeping your arms on the outside of your legs.

Take a moment to feel your back. Are you bending forward? If so, sit up taller. Keep your back straight throughout this pose.

Great job.

Now raise your right leg at the same time as your partner.

Put the soles of your feet together.

Wonderful.

Take a moment to find your balance.

Now raise your left leg up at the same as your partner.

And put the soles of your feet together just like before.

Excellent! Take a moment to find your balance.

If it feels comfortable, slowly begin straightening your legs. Don’t go beyond what is comfortable. Everyone’s boats will look different!

 

Wonderful. Let’s stay here for two breaths.

 

As you breathe in, lift your head up toward the sky, straightening your spine.

As you breathe out, focus on finding your balance together.

Gently lower your right leg to the mat.

Now gently lower your left leg to the mat.

And now let go of your partner’s hands.

Great job!

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• Before introducing this pose, brainstorm as a class what it means to be a “good partner” during partner poses. Discuss how the students can help to keep one another safe, and consider creating a list of “class agreements” for partner poses that is easily visible throughout the practice.

 

Variations/Extensions: None

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: 3-5

 

Individual/Partner/Group Practice: Partner

 

Time: 4 minutes

 

Materials:

• One yoga mat per every two students.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Begin by sitting comfortably on your mat with your partner.

 

Turn so that you are sitting back-to-back with your partner. Scoot in so that you are as close as possible.

 

Wonderful.

 

Begin by gently bending your knees and putting the bottoms of your feet together. You should each be in butterfly pose.

 

Let’s stay here for two breaths.

 

Take a deep breath in, and as you breathe in, sit up tall. Do you feel taller when your back

is straight?

As you breathe out, slowly relax your knees down to the mat.

 

As you take another deep breath in, press against your partner’s back.

As you breathe out, notice whether this changes how the stretch feels in your

body.

 

Now gently straighten your legs and return to a comfortable seated position.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• Before introducing this pose, brainstorm as a class what it means to be a “good partner” during partner poses. Discuss how the students can help to keep one another safe, and consider creating a list of “class agreements” for partner poses that is easily visible throughout the practice.

 

Variations/Extensions:

• Ask one partner to lean back as the other leans forward. This creates more of a stretch for the partner leaning forward and a chest opener for the partner leaning back. Stay there for a couple breaths and switch roles. (You may want to demonstrate this first.) Make sure to remind students to communicate and let their partners know if they want to stop.
   

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

Associated graphic: None[37] 

 

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: 3-5

 

Individual/Partner/Group Practice: Partner

 

Time: 4 minutes

 

Materials:

• One yoga mat per every two students.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Start by sitting comfortably on your mat with your partner.

 

Now spread your legs wide. Move your legs as wide as you can while staying comfortable. This distance will be different for everyone. Rest your feet together, or if your partner’s legs are wider than yours, rest your feet on your partner’s shins or ankles.

 

Take a look at your kneecaps. Are they facing straight up toward the sky? If not, move them so that they are.

 

Check out your toes. Are they facing the sky as well? If not, point them so that they are.

 

Wonderful. Now hold your partner’s hands or grab one another’s wrists or forearms.

 

As you breathe in, sit up just a little bit straighter. Check in to see whether chest feels any different when you sit up taller.

 

As you breathe out, gently lean forward as your partner leans back.

 

Let’s hold this pose for two breaths.

           

As you breathe in, press your thighs down into the mat. Check to see whether this feels

any different in your body.

As you breathe out, lean into the pose a little bit more, making sure to only lean as far as

is comfortable.

 

As you breathe in, notice any areas of your body that feel tight.

As you breathe out, imagine relaxing those parts of your body a little bit more.

 

Wonderful. On your next breath in, gently sit up straight.

 

Now release your partner’s hands, and use your hands to move your legs back together.

 

Now switch roles and we’ll repeat the movement.

 

Spread your legs wide again. Move your legs as wide as you can while staying comfortable. This distance will be different for everyone. Rest your feet together, or if your partner’s legs are wider than yours, rest your feet on your partner’s shins or ankles.

 

Take a look at your kneecaps. Are they facing straight up toward the sky? If not, move them so that they are.

 

Check out your toes. Are they facing the sky as well? If not, point them so that they are.

 

Wonderful. Now hold your partner’s hands or grab one another’s wrists or forearms.

 

As you breathe in, sit up just a little bit straighter. Check in to see whether chest feels any different when you sit up taller.

 

As you breathe out, gently lean forward as your partner leans back. Make sure that you’re not doing the same thing you did last time.

 

Let’s hold this pose for two breaths.

           

As you breathe in, press your thighs down into the mat. Check to see whether this feels

any different in your body.

As you breathe out, lean into the pose a little bit more, making sure to only lean as far as

is comfortable.

 

As you breathe in, notice any areas of your body that feel tight.

As you breathe out, imagine relaxing those parts of your body a little bit more.

 

Wonderful. On your next breath in, gently sit up straight.

 

Now release your partner’s hands, and use your hands to move your legs back together.

 

 

 

Slowly return to sitting comfortably on the mat. 

 

Great job.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• Before introducing this pose, brainstorm as a class what it means to be a “good partner” during partner poses. Discuss how the students can help to keep one another safe, and consider creating a list of “class agreements” for partner poses that is easily visible throughout the practice.

 

• Prior to starting this pose, choose which partner will lean forward first and which partner will lean back. This will minimize confusion and help prevent injuries.

 

Variations/Extensions: None

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

Associated graphic:

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: 3-5

 

Individual/Partner/Group Practice: Partner

 

Time: 2 minutes

 

Materials:

• One yoga mat per every two students.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Begin by standing face-to-face with your partner.
 

Take a deep breath in, and as you do so, place your palms on your partner’s palms.

 

As you breathe out, bend your knees and lower into a squatting position. Keep your hands on your partner’s hands while you do this, and watch your partner closely so that you move at the same speed.

 

Excellent!

 

Pause here for one breath.

 

On your next breath in, stand up straight and lift up onto your tiptoes. If it feels comfortable for you, try raising your arms over your heads as you do so.
 

Wonderful.

 

Repeat this process several times.

 

End by returning to a comfortable standing posture and gently lowering your hands down

to your sides.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• Before introducing this pose, brainstorm as a class what it means to be a “good partner” during partner poses. Discuss how the students can help to keep one another safe, and consider creating a list of “class agreements” for partner poses that is easily visible throughout the practice.

 

Variations/Extensions: None

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic: None[38] 

 

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: 3-5

 

Individual/Partner/Group Practice: Partner

 

Time: 3 minutes

 

Materials:

• One yoga mat per every two students.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Begin by sitting comfortably on your mat with your partner.

 

Turn so that you are sitting back-to-back with your partner. Scoot in so that you are as close as possible.

 

Wonderful.

 

First gently bend your knees and put the bottoms of your feet together. You should each be in butterfly pose.

 

Let’s stay here for two breaths.

 

Take a deep breath in, and as you breathe in, sit up tall. Do you feel taller when your back

is straight?

As you breathe out, slowly relax your knees down to the mat.

 

As you take another deep breath in, press against your partner’s back.

As you breathe out, slide your arms inside and underneath your legs and place them on

the mat.

 

As you breathe in, bend your elbows and lift your palms up.

 

As you breathe out, lean back slightly as you lift your legs up. Use your partner’s back to help you balance.

 

Wonderful. Pause here for one full breath. See if you can match your breath to your

partner’s.

 

As you breathe in, notice whether you can feel your partner’s back expand onto yours.

As you breathe out, notice whether you can feel the air leave your partner’s lungs.

 

Excellent.

 

Now gently lower your arms.

 

Slowly sit up straight.

 

And gently bring your arms to your sides.

 

Great job!

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• Before introducing this pose, brainstorm as a class what it means to be a “good partner” during partner poses. Discuss how the students can help to keep one another safe, and consider creating a list of “class agreements” for partner poses that is easily visible throughout the practice.

 

Variations/Extensions: None

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic: None[39] 

 

 

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: 3-5[40] 

 

Individual/Partner/Group Practice: Partner

 

Time: 3 minutes

 

Materials:

• One yoga mat per every two students.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Begin by sitting comfortably on your mat with your partner.

 

Turn to face one another.

 

Cross your legs so that you are sitting in easy pose[41] . 

 

Scoot toward one another so that your knees are touching your partner’s knees.

 

Wonderful.

 

Now press the palms of your hands to the palms of your partner’s hands.

 

Keep your fingers straight rather than interlacing them.

 

As you breathe in, keep your hands pressed against your partner’s hands and raise them

out to your sides and up over your heads in a sunrise[42]  motion.

 

As you breathe out, keep your hands pressed to your partner’s hands and lower them out

to your sides and down toward the mat in a sunset m[43] otion.

 

Wonderful. Let’s repeat that two more times.

 

As you breathe in, slowly lift your arms in a big sunrise motion.

 

As you breathe out, slowly lower your arms in a big sunset motion.

 

Take another deep breath in, and imagine the sun rising high in the sky as you raise your

arms up.

 

And now breathe out, imagining the sun dipping behind the clouds as at sets for the night.

 

Separate your hands and lower them gently to your lap.

 

Excellent. Great job.

 

Tips:   

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• Before introducing this pose, brainstorm as a class what it means to be a “good partner” during partner poses. Discuss how the students can help to keep one another safe, and consider creating a list of “class agreements” for partner poses that is easily visible throughout the practice.

 

• If you’d like, this movement be done in silence. Use a bell to signal the beginning and end of the practice.

 

Variations/Extensions:

• You could also do this pose with students sitting back-to-back. A sample script is

included below:

 

Begin by sitting comfortably on your mat with your partner.

 

Turn to face away from one another.

 

Then scoot in so that your back is touching your partner’s back.

 

Cross your legs so that you are sitting in easy pose. [44] 

 

Pause here and notice how your partner’s back feels on your own. Line up your

heads, your necks, your shoulders, and your spines.

 

Lift your arms out to your sides so that they are just a little bit above the mat.

 

Now touch your arms to your partner’s arms.

 

Wonderful.

 

Take a big breath in, and as you do, keep your arms on your partner’s arms and

raise them out to your sides and over your head in a sunrise motion. [45] 

 

Excellent, as you breathe out, keep your arms on your partner’s arms and lower

them out to your sides and then back down to the mat.

 

Wonderful. Let’s do that again, but this time, in addition to focusing on your own

breath see if you can feel your partner’s breath. Notice whether your partner’s

back presses against yours when you both breathe in. And check to see whether

that feeling changes when you both breathe out.

 

Are you ready to try it?

 

Take a big breath in, and slowly raise your arms out and up over your heads. Did

you feel your partner’s breath?

 

As you breathe out, slowly lower your arms out and down toward the mat. Did

you partner breathe out too?

 

Wonderful. (Repeat as many times as you’d like).

 

Now slowly turn to face the front of the class and place your hands in your lap.

 

Great job.

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:[46] 

 

 

 

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: 3-5

 

Individual/Partner/Group Practice: Partner

 

Time: 3 minutes

 

Materials:

• One yoga mat per every two students.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Begin by sitting comfortably on your mat with your partner.

 

Turn to face one another.

 

Scoot in so that you are close to one another without touching.

 

Start by gently bending your knees and putting the bottoms of your feet together.

 

Take a deep breath in, and as you breathe in, sit up tall. Do you feel taller when your back is straight?

 

As you breathe out, slowly relax your knees down to the mat.

 

Wonderful.

 

Now gently slide your left arm inside and under your left leg.

 

And gently slide your right arm inside and under your right leg.

 

See if you can reach your partner’s hands. Listen to your body, if it starts to feel uncomfortable, scoot in closer and try again.

 

Take a deep breath in.

 

As you breathe out, slowly lower your upper body toward the mat.

 

Gently fold over your legs.

 

Relax your head down and allow your back to curve.

 

Wonderful. Let’s hold this for two breaths.

 

            As you breathe in, notice how your back moves as it fills with air.

            As you breathe out, see if you can hear your breath. Listen closely!

 

            As you breathe in, notice any discomfort you feel.

            As you breathe out, imagine that discomfort melting away.

 

Great job. As you breathe in, slowly sit up straight.

 

Bring your arms out from underneath your legs

 

Return to a comfortable seated position.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• Before introducing this pose, brainstorm as a class what it means to be a “good partner” during partner poses. Discuss how the students can help to keep one another safe, and consider creating a list of “class agreements” for partner poses that is easily visible throughout the practice.

 

Variations/Extensions: None

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic: Non[47] e

 

 

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 1 minute

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Today we’re going to practice sunrise pose.

 

Begin by standing comfortably in mountain[23] .

 

Gently lift your head a little higher toward the sky, noticing the stretch in your back as you do so.

 

As you take a big breath in, stretch your arms out to your sides and bring them up over your head until your hands meet.

 

Excellent. As you breathe out, bring your hands down through the center of your body and then gently lower them to your sides.

 

Wonderful. Let’s do that one more time.

 

As you breathe in, sweep your arms up and out, imagining the sun rising in the sky.

 

As you breathe out, bring your hands down through the center of your body and then gently lower them to your sides.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• Though not required, sunrise pose is often paired with sunset pose. If you opt to create a mini-sequence using these two poses, invite students to breathe in as they move into sunrise and breathe out as they move into sunset. Cue students to bend their knees as they move between sunset and sunrise. This will help to protect their backs.

 

• You can also integrate “sunrise breathing” into other poses. For example, when students are in victory pose, invite them to take a big breath in as they sweep their arms out and up, stopping when their arms are next to their ears.

 

Variations/Extensions: None

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 1 minute

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Today we’re going to practice sunset pose.

 

Begin by standing comfortably in mountain.[24] 

 

Gently lift your head a little higher toward the sky, noticing the stretch in your back as you do so.

 

As you take a big breath in, stretch your arms out to your sides in a T-shape.

 

Excellent. As you breathe out, gently sweep your arms out and down as you fold forward.

 

Bend your knees slightly.

 

Let your whole upper body relax over your legs.

 

Excellent. That’s it.

 

Pause here for one full breath.

As you breathe in, press down into the mat through your feet.

As you breathe out, allow your upper body to relax a little bit more.

 

Wonderful. Now gently lift your upper body and return to standing.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• Though not required, sunset pose is often paired with sunrise pose.  If you opt to create a mini-sequence using these two poses, invite students to breathe in as they move into sunrise and breathe out as they move into sunset. Cue students to bend their knees as they move between sunset and sunrise. This will help to protect their backs.

 

Variations/Extensions: None

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

 

 

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 4 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Begin by standing comfortably on your mat.

 

As you breathe in, bring your arms out to your sides in a T-shape as you jump or step your feet apart like you’re doing a jumping jack.

 

Take a look at your toes. Are they facing straight in front of you? If not, move them so that they are.

 

Check in with your body. Are your feet so wide apart that it is uncomfortable? If so, bring

your feet in a little bit.

 

Are you able to move your feet out without losing your ability to push down evenly through both of them? If so, move your feet out just a little bit.

 

Wonderful.

 

Now turn your right foot toward the short edge of the mat.

 

Take a look at your feet. Is the heel of your front foot in line with the arch of your back foot? If not, move it so that it is.

 

As you breathe in, press down into the mat through your feet.

 

As you breathe out, bend your right knee over your ankle. Gently turn your head to look out over right fingertips.

 

Pause here and check out your front knee. Does it move out over your toes? If so, move your left foot back a little so that it doesn’t.

 

This is surfer pose. Let’s hold this pose for three breaths.

 

As you breathe in, focus your attention forward, like a surfer watching where the wave

will take you.

As you breathe out, press your feet down firmly, keeping your legs strong and engaged as

you surf the wave.

 

As you breathe in, straighten your back, making sure that you’re not leaning forward over

your right knee.

As you breathe out, tighten your stomach muscles, keeping your back strong and

tall.

 

As you breathe in, reach your arms out even wider – imagine stretching them the

length of your surfboard!

As you breathe out, lower your hips down toward the mat, deepening the lunge.

 

Take one more breath in here, looking over the ocean.

 

As you breathe out, turn both of your feet to face forward and then jump or step back to

mountain pose[25] .

 

Let’s repeat this pose on the other side.

 

Take a deep breath in, and as you do, bring your arms out to your sides in a T-shape as you jump or step your feet apart.

 

Take a look at your toes. Are they facing straight in front of you? If not, move them so that they are.

 

Check in with your body. Are your feet so wide apart that it is uncomfortable? If so, bring

your feet in a little bit.

 

Are you able to move your feet out without losing your ability to push down evenly through both of them? If so, move your feet out just a little bit.

 

Wonderful.

 

Now turn your left foot toward the short edge of the mat.

 

Take a look at your feet. Is the heel of your front foot in line with the arch of your back foot? If not, move it so that it is.

 

As you breathe in, press down into the mat through your feet.

 

As you breathe out, bend your left knee over your ankle. Gently turn your head to look out over left fingertips.

 

Pause here and check out your front knee. Does it move out over your toes? If so, move your left foot back a little so that it doesn’t.

 

Wonderful! We’re surfing. Let’s hold this pose for three breaths.

 

As you breathe in, focus your attention forward, watching where the wave will take you.

As you breathe out, press your feet down firmly, keeping your legs strong and engaged as

you surf the wave.

 

As you breathe in, straighten your back, making sure that you’re not leaning forward over

your right knee.

As you breathe out, tighten your stomach muscles, keeping your back strong and

tall.

 

As you breathe in, reach your arms out even wider – imagine stretching them the

length of your surfboard!

As you breathe out, lower your hips down toward the mat, deepening the lunge.

 

Take one more breath in here, looking over the ocean.

 

As you breathe out, turn both of your feet to face forward and then jump or step back to

mountain pose[26] .

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• You can also move into this pose from dog. To do so, invite students to step one foot up between their hands, and then lift up from their hips as they cartwheel their hands out to their sides.

 

• Alternatively, you could enter this pose from superhero. To do so, invite students to place the foot that is lifted in the air near the back of the mat as they cartwheel their hands out to their sides. Then cue them to bend their front knee and sink down into a lunge position.

 

 

Variations/Extensions: None

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 4 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Begin on your hands and knees on your mat.

 

Take a deep breath in, and as you breathe in, lift your feet up and put your toes on the mat with your heels facing away from you. 

 

As you breathe out, lift your hips up high so that you make an upside-down “V” with your body.

 

Wonderful!

 

As you breathe in, lift your right foot up into the air, without twisting your hip. Excellent.

Now your dog has a tail! Let’s wiggle our tails a little bit.

 

We’re going to stay in this pose for two breaths.

           

As you breathe in, lift your hips just a little higher.

As you breathe out, press down into the mat through your hands and feet.

 

As you breathe in, notice where in your body you feel a stretch.

As you breathe out, gently bring your right foot down to the mat.

 

Wonderful! Let’s repeat that on the other side. 

 

As you breathe in, lift your left foot up into the air, without twisting your hip. Wonderful.

 

Pause here for two breaths.

 

As you breathe in, lift your hips just a little higher.

As you breathe out, press down into the mat through your hands and feet.

 

As you breathe in, notice where in your body you feel a stretch.

As you breathe out, gently bring your left foot down to the mat.

 

Great job! Now gently bend your knees and lower your hips to return to your hands and knees.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

Variations/Extensions: None

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: 3-5

 

Individual/Partner/Group Practice: Individual

 

Time: 4 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Begin by standing in mountain[27]  pose on your mat.  

 

Find a spot near the front of your mat that you can look at throughout the pose. This will help you keep your balance.

 

Place your hands on your hips.

 

Now turn your right foot to the side so that your right heel is touching your left ankle.

 

As you breathe in, imagine sending roots down through your left foot to help anchor you into the ground.

 

As you breathe out, lift your right foot up and press the bottom of your foot against your left calf.

 

As you breathe in, press down into the mat through your left foot.

 

As you breathe out, raise your arms up over your head like branches.

 

Excellent! This is tree pose.

 

Let’s pause here for two breaths.

 

As you breathe in, reach up through your fingertips, imagining that your tree is growing

taller.

As you breathe out, focus on the spot you chose near the front of the mat. Notice whether

focusing on this spot helps you balance.

 

As you breathe in, begin to sway gently, as though a light breeze is blowing through your

branches.

As you breathe out, press down through your left foot, noticing how strong your left leg

is.

 

Take one more breath in.

 

And as you breathe out, slowly lower your right foot to the floor and lower your hands down to your sides.

 

Now repeat on your left side.

 

Place your hands on your hips.

 

Now turn your left foot to the side so that your left heel is touching your right ankle.

 

As you breathe in, imagine sending roots down through your right foot to help anchor you into the ground.

 

As you breathe out, lift your left foot up and press the bottom of your foot against your right calf.

 

As you breathe in, press down into the mat through your right foot.

 

As you breathe out, raise your arms up over your head like branches.

 

Wonderful.

 

Let’s pause here for two breaths.

 

As you breathe in, reach up through your fingertips, imagining that your tree is growing

taller.

As you breathe out, focus on the spot you chose near the front of the mat. Notice whether

focusing on this spot helps you balance.

 

As you breathe in, begin to sway gently, as though a light breeze is blowing through your

branches.

As you breathe out, press down through your left foot, noticing how strong your right leg

is.

 

Take one more breath in.

 

And as you breathe out, slowly lower your right foot to the floor and lower your hands down to your sides.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• Depending on the amount of space you have available, you may want to ask students to stagger themselves on their mats in case they fall out of the pose.

 

• Ensure the students do not place the sole of their foot onto their knee. This can cause injuries. Instead, invite them to place the sole of their foot onto their calf or their inner thigh.

 

• If this pose is new to students, model it first, and demonstrate how they can rebuild the pose if they lose their balance. Tell students that falling out of this pose is normal, and that if they begin to feel unsteady, they should lower their foot to the mat in order to stay safe.

 

Variations/Extensions: [28] 

• If students begin to feel confident in this pose, invite them to place their lifted foot on the thigh of their planted leg. To protect their joints, ensure that they do not put their foot on their knee.  

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: 3-5

 

Individual/Partner/Group Practice: Individual

 

Time: 4 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Begin by standing comfortably on your mat.

 

As you breathe in, bring your arms out to your sides in a T-shape as you jump or step your feet apart like you’re doing a jumping jack.

 

Check in with your body. Are your feet so wide apart that it is uncomfortable? If so, bring

your feet in a little bit.

 

Are you able to move your feet out without losing your ability to push down evenly through both of them? If so, move your feet out just a little bit.

 

Wonderful.

 

Now turn your right foot toward the short edge of the mat.

 

Take a look at your feet. Is the heel of your front foot in line with the arch of your back foot? If not, move it so that it is.

 

As you breathe in, press down into the mat through your feet.

 

As you breathe out, bend to the right from your hips so that your right arm is over your

right foot and your left arm is reaching toward the sky.

 

Keep your chest facing forward and your back straight.

 

Wonderful. This is triangle pose.

 

Let’s pause here for two breaths.

            As you breathe in, reach your fingertips a little higher toward the sky.

            As you breathe out, press both feet down into the mat.

 

            As you breathe in, notice whether the left side of your body feels different than the right

side of your body.

As you breathe out, imagine that you are breathing out any discomfort you feel in your

body.

 

As you breathe in, reach for the sky with your left and and lift up out of the pose, keeping your arms in a T-shape.

 

As you breathe out, turn both of your feet forward.

 

Pause here in standing starfish[29] .

 

Let’s repeat on the other side[30] .

 

First turn your left foot toward the short edge of the mat.

 

Take a look at your feet. Is the heel of your front foot in line with the arch of your back foot? If not, move it so that it is.

 

As you breathe in, press down into the mat through your feet.

 

As you breathe out, bend to the left from your hips so that your left arm is over your

left foot and your right arm is reaching toward the sky.

 

Keep your chest facing forward and your back straight.

 

Wonderful. This is triangle pose.

 

Let’s pause here for two breaths.

            As you breathe in, reach your fingertips a little higher toward the sky.

            As you breathe out, press both feet down into the mat.

 

            As you breathe in, notice whether the right side of your body feels different than the left

side of your body.

As you breathe out, imagine that you are breathing out any discomfort you feel in your

body.

 

As you breathe in, reach for the sky with your right hand and and lift up out of the pose, keeping your arms in a T-shape.

 

As you breathe out, turn both of your feet forward.

 

Pause here in standing starfish.

 

And now jump or step your hands back together, and gently lower your hands to your sides.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• Ensure that students do not place their arms on their knees. This can cause injuries.

 

Variations/Extensions: None

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 2 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Begin by sitting comfortably on your mat. We’re going to practice turtle pose today.

 

Start by gently bending your knees and putting the bottoms of your feet together.

 

Great job!

 

Take a deep breath in, and as you breathe in, sit up tall. Do you feel taller when your back is straight?

 

As you breathe out, slowly relax your knees down to the mat.

 

Wonderful.

 

Now gently slide your left arm inside and under your left leg.

 

And gently slide your right arm inside and under your right leg.

 

Place your palms on the mat, or if you prefer, hold your feet.

 

Take a deep breath in.

 

As you breathe out, slowly lower your upper body toward the mat.

 

Gently fold over your legs.

 

Relax your head down and allow your back to curve.

 

Wonderful. This is turtle pose.

 

Let’s hold this for two breaths.

 

            As you breathe in, notice whether you can your breath filling your lungs. Listen carefully.  

            As you breathe out, relax your upper body.

 

            As you breathe in, notice where in your body you feel discomfort.

            As you breathe out, imagine all of that discomfort melting away.

 

Great job. Now slowly sit up straight.

 

Bring your arms out from underneath your legs.

 

Return to a comfortable seated position.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

Variations/Extensions:

• Younger students may enjoy integrating turtle imagery into the breathing portion of the practice. A sample script is included below.

 

As you breathe in, image you are a turtle going inside its safe and cozy shell.

As you breathe out, see if you can hear your breath.

 

As you breathe in, check to see if you can feel your heart beating.

As you breathe out, notice how safe and quiet it feels in your shell.

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:[31] 

 

 

 

 

 

 

 

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: 3-5[32] 

 

Individual/Partner/Group Practice: Individual

 

Time: 2 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Today we’re going to practice up dog.

 

Begin by laying on your stomach with your forehead on the mat.

 

Bend your elbows and put your palms on the mat near your shoulders.

 

Gently press down through your hands.

 

As you breathe in, lift your head, chest, and legs off the mat. Keep your legs straight.

 

Look straight ahead instead of looking up to protect your neck.

 

As you breathe out, notice whether you feel a stretch in your back.

 

Take one small breath in here.

 

As you breathe out, gently lower your chest back down on the mat.

 

Great job!

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• This can be a deep stretch. Warm up the lower back with a small backbend first. Poses like cobra are often used for this purpose.

 

• During this pose, keep an eye on the position of students’ shoulders. If necessary, remind students to keep their shoulders back and down, away from their ears.

 

• Similarly, keep an eye on the position of their elbows. Encourage students to keep their elbows hugged in toward one another rather than out to the side.

 

• Be sure to counteract this backbend with poses that help to release the back. Child’s pose and dog pose are commonly chosen for this purpose.

 

Variations/Extensions: None

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 4 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Begin by standing on one side of your mat.

 

Turn so that you are facing the short edge of the mat.

 

Wonderful.

 

Now take a big step back with your left foot.

 

Bend your right knee.

 

Look down at your right knee, is it going past your right toes? If so, move your left leg

back a little bit.

 

Excellent.

 

As you breathe in, lift your arms up and out in a sunrise motion. Stop when your arms are

next to your ears.

 

This is victory pose.

 

Let’s pause here for two breaths. [33] 

 

As you breathe in, reach through your fingertips, noticing whether your body feels

different when you do this.

As you breathe out, press your feet down into the mat. Does this help you

balance? 

 

As you breathe in, notice where in your body you feel discomfort.

As you breathe out, imagine all of the discomfort melting out of you body.

 

Take another breath in, and as you do so, straighten your right knee and move your weight into your left foot.

 

As you breathe out, step your right foot back to meet your left foot.

 

Wonderful. Let’s repeat that on the other side. 

 

Now take a big step forward with your left foot.

 

Bend your left knee.

 

Look down at your left knee, is it going past your left toes? If so, move your right leg

back a little bit.

 

Excellent.

 

As you breathe in, lift your arms up and out in a sunrise motion. Stop when your arms are

next to your ears.

 

This is victory pose.

 

Let’s pause here for two breaths. [34] 

 

As you breathe in, reach your fingers a little higher toward the sky.

As you breathe out, press your feet down into the mat. Notice whether this helps you to

balance.

 

As you breathe in, notice whether it’s easier for you to balance with your left leg forward

or your right leg forward.

As you breathe out, imagine all of the discomfort melting out of you body.

 

Take another breath in, and as you do so, straighten your left knee and move your weight into your right foot.

 

As you breathe out, step your left foot back to meet your right foot.

 

Slowly lower your arms down to your sides.

 

Great job.

 

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

Variations/Extensions: [35] 

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 2 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Begin by standing on your mat.

 

Hop or step your feet wide.

 

Now put your hands on your hips.

 

Keeping your back straight, slowly bend forward at your hips.

 

Gently lower your hands down to the mat.

 

This is volcano pose. Let’s pause here for two breaths.

 

            As you breathe in, lift your hips higher toward the sky.

            As you breathe out, press down through your feet into the mat.

 

            As you breathe in, notice how your back moves as it fills with air.

            As you breathe out, relax your upper body toward the mat.

 

As you breathe in, put your hands on your hips, and lift up to standing.

 

As you breathe out, hop or step your feet back together.

 

Gently lower your hands to your sides.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

Variations/Extensions:

• Once students feel confident in this pose, invite them to clasp their hands behind their backs before they bend forward. This will offer them a deep shoulder stretch.

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic:

 

 

 

 

 

 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 2 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Begin by laying on your back on your mat.

 

As you breathe in, bring your right knee to your chest and then your left knee to your

chest. Breathing in helps to protect your back.

 

Pause here, and breathe out.

 

As you breathe in, lift your feet toward the sky so that your legs are perpendicular to your

mat.

 

As you breathe out, feel the weight of your upper body sink into the mat.

 

If it’s more comfortable for you, place your hands under your hips with your palms facing the mat.

 

Wonderful. This is waterfall pose.

 

Let’s pause here for two breaths.

 

As you breathe in, feel your stomach rise as it fills with air.

As you breathe out, imagine any discomfort you feel sinking into the mat.

 

As you breathe in, see if you can use your breath to help your body feel calm.

As you breathe out, notice whether this pose helps you feel more relaxed.

 

As you breathe in, slowly bring your right knee toward your chest. Then slowly lower your left knee toward your chest.

 

Gently lower both legs down to the mat.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• If any students are wearing skirts, opt for a different pose.

 

Variations/Extensions:

• Rather than inviting students to place their hands under their hips, you can ask them to roll up one edge of their mats and then put their hips on the slightly raised portion of their mats.

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

 

Associated graphic: None[36] 

 

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 2 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Begin by standing comfortably on your mat.

 

As you breathe in, bring your arms out to your sides in a T-shape as you jump or step your feet apart like you’re doing a jumping jack.

 

Take a look at your toes. Are they facing straight in front of you? If not, move them so that they are.

 

Check in with your body. Are your feet so wide apart that it is uncomfortable? If so, bring

your feet in a little bit.

 

Are you able to move your feet out without losing your ability to push down evenly through both of them? If so, move your feet out just a little bit.

 

Wonderful.

 

Now turn your right foot toward the short edge of the mat.

 

Take a look at your feet. Is the heel of your front foot in line with the arch of your back foot? If not, move it so that it is.

 

As you breathe in, press your feet down into the mat.

 

As you breathe out, bend your right knee over your ankle. Gently turn your head to look out over right fingertips.

 

Pause here and check out your front knee. Does it move out over your toes? If so, move your left foot back a little so that it doesn’t.

 

Wonderful. Let’s pause here for one breath. 

 

As you breathe in, focus your attention forward, like a surfer watching where the wave

will take you.

As you breathe out, press your feet down firmly, keeping your legs strong and engaged as

you surf the wave.

 

Now, without moving your legs, turn your right palm up to face the sky.

 

As you breathe in, lift your right palm high above your head as you bend toward the back of the mat.

 

As you breathe out, bring your left hand to your left hip, or if it’s comfortable for you, bend a little farther so that your left hand is near your left calf.

 

Excellent. Let’s pause here for two breaths.

 

            As you breathe in, reach your fingertips a little higher toward the sky.

            As you breathe out, press both feet down into the mat.

 

            As you breathe in, notice how your ribs feel on your right side.

            As you breathe out, imagine that you’re breathing out any discomfort you feel in your

body.

 

Wonderful. On your next breath in, lift up from your hips so that you are back in surfer pose. 

 

As you breathe out, turn both of your feet to face the long edge of your mat.

 

Excellent. Let’s try that on the other side.

 

Now turn your left foot toward the short edge of the mat.

 

Take a look at your feet. Is the heel of your front foot in line with the arch of your back foot? If not, move it so that it is.

 

As you breathe in, press your feet down into the mat.

 

As you breathe out, bend your left knee over your ankle. Gently turn your head to look out over left fingertips.

 

Pause here and check out your front knee. Does it move out over your toes? If so, move your right foot back a little so that it doesn’t.

 

Wonderful. Let’s pause here for one breath. 

 

As you breathe in, focus your attention forward, like a surfer watching where the wave

will take you.

As you breathe out, press your feet down firmly, keeping your legs strong and engaged as

you surf the wave.

 

Now, without moving your legs, turn your left palm up to face the sky.

 

As you breathe in, lift your left palm high above your head as you bend toward the back of the mat.

 

As you breathe out, bring your right hand to your right hip, or if it’s comfortable for you, bend a little farther so that your right hand is near your right calf.

 

Excellent. Let’s pause here for two breaths.

 

            As you breathe in, reach your fingertips a little higher toward the sky.

            As you breathe out, press both feet down into the mat.

 

            As you breathe in, notice how your ribs feel on your left side.

            As you breathe out, imagine that you’re breathing out any discomfort you feel in your

body.

 

Wonderful. On your next breath in, lift up from your hips so that you are back in surfer pose. 

 

As you breathe out, turn both of your feet to face the long edge of your mat.

 

Now hop or step your feet together and lower your arms to your sides.

 

Great job.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• Although not required, surfer, wave a, and wave b are often combined to create a mini-sequence. Once students are comfortable with the poses, consider introducing this sequence, practicing all three poses on one side before moving to the other side.

 

Variations/Extensions: None

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

Associated graphic:

 

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 2 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Begin by standing comfortably on your mat.

 

As you breathe in, bring your arms out to your sides in a T-shape as you jump or step your feet apart like you’re doing a jumping jack.

 

Take a look at your toes. Are they facing straight in front of you? If not, move them so that they are.

 

Check in with your body. Are your feet so wide apart that it is uncomfortable? If so, bring

your feet in a little bit.

 

Are you able to move your feet out without losing your ability to push down evenly through both of them? If so, move your feet out just a little bit.

 

Wonderful.

 

Now turn your right foot toward the short edge of the mat.

 

Take a look at your feet. Is the heel of your front foot in line with the arch of your back foot? If not, move it so that it is.

 

As you breathe in, press down into the mat through your feet.

 

As you breathe out, bend your right knee over your ankle. Gently turn your head to look out over right fingertips.

 

Pause here and check out your front knee. Does it move out over your toes? If so, move your left foot back a little so that it doesn’t.

 

Wonderful. Let’s pause here for one breath. 

 

As you breathe in, focus your attention forward, like a surfer watching where the wave

will take you.

As you breathe out, press your feet down firmly, keeping your legs strong and engaged as

you surf the wave.

 

Now, without moving your legs, turn your left palm up to face the sky.

 

As you breathe in, bend your right elbow and rest your right arm on your right thigh.

 

As you breathe out, lift your left palm high above your head as you reach forward toward the front of the mat.

 

Excellent. Let’s pause here for one breath.

As you breathe in, reach your fingertips just a little bit farther toward the front of the mat.

As you breathe out, press your feet into the mat, imagining you a surfer in the ocean.

 

As you breathe in, lift up from your hips and straighten your right arm so that you are back in surfer pose. 

 

As you breathe out, turn both of your feet to face the long edge of your mat.

 

Wonderful. Let’s pause here for one breath. Then we’ll repeat this on the other side.

• As you breathe in, notice whether the left side of your body feels different than the right side of your body.
• As you breathe out, allow your whole body to relax.

 

 Now turn your left foot toward the short edge of the mat.

 

Take a look at your feet. Is the heel of your left foot in line with the arch of your right foot? If not, move it so that it is.

 

As you breathe in, press down into the mat through your feet.

 

As you breathe out, bend your left knee over your ankle. Gently turn your head to look out over left fingertips.

 

Pause here and check out your front knee. Does it move out over your toes? If so, move your right foot back a little so that it doesn’t.

 

Wonderful. Let’s pause here for one breath. 

 

As you breathe in, focus your attention forward, like a surfer watching where the wave

will take you.

As you breathe out, press your feet down firmly, keeping your legs strong and engaged as

you surf the wave.

 

Now, without moving your legs, turn your right palm up to face the sky.

 

As you breathe in, bend your left elbow and rest your left arm on your left thigh.

 

As you breathe out, lift your right palm high above your head as you reach forward toward the short edge of the mat.

 

Excellent. Let’s pause here for one breath.

As you breathe in, reach your fingertips just a little bit farther toward the short edge of the

mat.

As you breathe out, press your feet into the mat, imagining you a surfer in the ocean.

 

As you breathe in, lift up from your hips and straighten your left arm so that you are back in surfer pose. 

 

As you breathe out, turn both of your feet to face the long edge of your mat.

 

Take another breath in, and step your feet together.

 

As you breathe out, lower your arms to your sides.

 

Great job.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• Although not required, surfer, wave a, and wave b are often combined to create a mini-sequence. Once students are comfortable with the poses, consider introducing this sequence, practicing all three poses on one side before moving to the other side.

 

Variations/Extensions:

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

Associated graphic:

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 2 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Begin by standing comfortably on your mat.

 

Now hop or step your feet out so that they are a little bit wider than your hips.

 

As you breathe in, stand up a little bit straighter, pausing to notice whether you feel taller when you do this.

 

As you breathe out, bend forward from your hips. Place your hands on the mat.

 

Pause here for one breath.

 

            As you breathe in, notice where in your body you feel a stretch.

 

            As you breathe out, press your left hand into the mat.

 

Take another breath in, and then twist toward the right, raising your right hand up into the air.

As you breathe out, look up toward your right hand, remembering to use small, gentle movements to protect your neck.

 

Let’s pause here for one breath.

 

            As you breathe in, reach your fingertips just a little higher toward the sky.

            As you breathe out, imagine that you’re breathing out any discomfort you feel in your

body.

 

Take another breath in, and twist back toward the center, placing both hands on the mat.

 

Wonderful. Let’s repeat this on the other side.

 

Take a slow breath in, allowing your body to relax.

 

As you breathe out, press your right hand into the mat.

 

Take another breath in, and then twist to left, raising your left hand to the sky.

 

As you breathe out, look up toward your left hand, remembering to use small, gentle movements to protect your neck.

 

Let’s pause here for one breath.

 

            As you breathe in, reach your fingertips just a little higher toward the sky.

            As you breathe out, notice whether it is easier or harder to twist on this side.

 

Take another breath in, and twist back toward the center, placing both hands on the mat.

 

As you breathe out, place your hands on your hips.

 

On your next breath in, gently lift up from your hips, returning to standing.

 

As you breathe out, step your legs back together and lower your hands to your sides.

 

Great job.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• Encourage students to inhale before they twist in either direction. Explain that this helps to protect their spines.

 

Variations/Extensions: None

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

Associated graphic:

 

Type of Practice: Yoga

 

Recommended Grade Levels: K-5

 

Individual/Partner/Group Practice: Individual

 

Time: 2 minutes

 

Materials:

• One yoga mat per student.
• Enough floor space that students can spread out.

 

Set Up:

• Arrange the yoga mats, ensuring that students have enough space to move without bumping into one another.
• If you have enough space, consider arranging the yoga mats in a circle so that you can see each student from your own mat.

 

Script:

 

Begin by laying comfortably on your back on your mat.

 

Wonderful.

 

Now bring your feet just wider than your mat.

 

Relax your arms by your sides and turn your palms up to face the sky.

 

Breathe in, and then gently lower both of your knees toward the right.

 

As you breathe out, pause here, noticing where in your body you feel a stretch.

 

Take another breath in, and then gently lift your knees back to the center.

 

As you breathe out, pause here, and allow your body to relax.

 

Wonderful. Let’s repeat this on the other side.

 

Take another breath in, and then gently lower your knees toward the left.

As you breathe out, pause here, and notice where in your body you feel a stretch.

 

Take another breath in, and then lift your knees back to the center.

 

As you breathe out, allow your body to relax.

 

Wonderful.

 

Now gently lower your right leg to the mat.

 

And now lower your left leg.

 

Great job.

 

Tips:

• You do not need to read the included script verbatim. Adapt the language so that it is appropriate for your students in particular.

 

• It is perfectly appropriate to simplify the breathing cues, particularly when you first introduce the pose to your students. You might invite students to simply count several breaths in the pose, or you might opt to omit them altogether.

 

• It is not important for students to get the pose “exactly right.” Instead, focus on helping them build mind-body awareness each time you practice.

 

• Offer students positive reinforcements throughout each practice. Focus on qualities and behaviors they can control, like their focus, effort, or persistence. Be specific whenever possible. This will help your students develop a “growth mindset.”

 

• Encourage students to inhale before they twist in either direction. Explain that this helps to protect their spines.

 

• If you’d like, repeat this movement several times, inviting students to notice whether they experience a deeper stretch with each repetition.

 

Variations/Extensions: None

 

Authors: Megan Downey and Anna Basile

 

Adapted from: Compassionate Schools Project

Associated graphic: