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