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.
Now we’re going to practice a balancing posture.
Begin by standing on your mat in mountain pose.
First lift yours arms up and out in a sunrise motion, 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, 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.
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.
