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.
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.
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.
