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