Materials
- One yoga mat per student.
- Enough floor space that students can spread out.
Setup
- 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.
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.
Sit up a little straighter, imagining stretching the top of your head toward the sky.
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 inhale, breath through your nose. And each time you exhale, 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?
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 explicit reference to breath 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.
Authors: Megan Downey and Anna Basile
Adapted from: Compassionate Schools Project
