Yoga in Your School: Exercises for Classroom, Gym, and Playground
144
Yoga in Your School: Exercises for Classroom, Gym, and Playground
144Paperback
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Overview
Product Details
| ISBN-13: | 9780871272867 |
|---|---|
| Publisher: | Princeton Book Company |
| Publication date: | 06/30/2006 |
| Pages: | 144 |
| Product dimensions: | 7.25(w) x 9.00(h) x 0.24(d) |
About the Author
Teressa Asencia is the author of Playful Family Yoga and a yoga instructor. She is the writer and producer of three yoga series for the Canadian Broadcasting Corporation.
Read an Excerpt
Yoga in Your School
Exercises for Classroom, Gym, and Playground
By Teressa Asencia, Wes Gerrish
Princeton Book Company
Copyright © 2011 Teressa AsenciaAll rights reserved.
ISBN: 978-0-87127-060-3
CHAPTER 1
Why Yoga in Your School?
"I am convinced that work is love in action. If we thought like this, we would do great things."
Jean Pinchert Dixon
Teaching is one of the most essential professions and also one of the most demanding. This book is designed to give teachers simple techniques to enhance their own energy as they inspire students to enjoy a more efficient and joyous learning process.
Being a successful teacher requires great energy, inner strength, resourcefulness and creativity. As with any classroom instruction, it is important for the teacher to provide the model. If teachers have inner strength and harmony, children will feel it and imbibe it. Through sharing the simple techniques presented in this book, teachers may inspire students to enhance both physical and mental strength and develop habits that will enable them to take responsibility for their own well-being for the rest of their lives.
Children love to move. In the traditional classroom, children are very sedentary. When they sit still too long, they feel tense and it is more difficult for them to learn. With a few movement and breathing exercises daily, teachers may easily release this tension and inspire students to tap into their innate wisdom, creativity and potential.
Most of the exercises may be practiced in a small space such as a regular classroom. Many of the breathing exercises and simple movement exercises may be done while sitting at a desk or standing beside a desk. Other exercises are ideal for larger spaces such as the gymnasium, playground or sports field. Teachers are encouraged to adapt these exercises for their particular circumstances.
"Within the next five to ten years, Yoga in school will be the norm."
Mariam Gates, Child Magazine, September 2003
The Benefits of Yoga in Your School
Our modern world is highly advanced in technology, yet we have lost many of the ancient keys to the knowledge of the art of living. Recently, Yoga has become increasingly popular worldwide and an estimated 35 million people in North America now take a Yoga class once a week.
Yoga is currently practiced in many educational institutions worldwide. In France, South America, India, Italy and several other European countries, Yoga has been taught in schools for more than twenty-five years. Many schools in North America have already trained teachers to include Yoga as a regular part of the classroom day. It is also becoming more common as a regular part of the physical education curriculum where it offers a non-competitive alternative to competitive sports.
It is possible to build body strength and flexibility through many forms of physical exercise. The unique aspect of Yoga is that it builds both inner and outer strength, endurance and flexibility. In addition to enhancing physical and mental well-being, Yoga teaches students to concentrate, releases tension and develops inner qualities such as patience and insight. With regular practice, students learn to develop better self-control, inner confidence and focus. Regular Yoga practice unifies the two sides of the brain, allowing information and knowledge to enter the brain at deeper levels. Practicing the exercises together enhances the relationship between teacher and students, enabling them to work together productively and enjoy the learning process.
Integrate Yoga Breaks into Your Daily Schedule
Yoga in Your School presents a series of short "Yoga breaks," simple breathing and movement exercises that teachers may easily insert into their daily classroom schedule. Each exercise takes less than three minutes, so that teachers may present them regularly or as needed, when attention or energy begins to wane. These short exercise segments may also be combined creatively to create longer sequences for physical education classes, playgrounds, athletics, recreation centers, camps, and dance schools. Taking a few minutes to breathe and stretch between activities will allow students to better assimilate knowledge learned, create a more harmonious classroom and inspire a more joyful, effective learning process.
"What lies behind us and what lies before us are tiny matters compared to what lies within us."
Ralph Waldo Emerson
Why Take a Yoga Break?
• Develop motor skills and balance
• Create physical and mental strength and flexibility
• Energize body and mind and bring more oxygen to the blood cells and brain
• Make breath, blood and lymph fluids circulate better
• Release physical and mental tensions that have accumulated while students have been sitting for a long time
• Enhance concentration
• Develop better listening skills
• Improve posture
• Bring students into the present moment
• Exercise the body and balance the emotions
• Open the shoulders and chest, allowing students to relax and breathe deeper during their classes
• Open the hip joints and prepare students to sit comfortably
• Teach patience and insight
• Create a calm harmonious classroom
When to Take a Yoga Break
• First thing in the morning
• During classes when energy or attention begins to wane
• Between activities
• While students are waiting in line
• Before and after lunch
• After recess
• Before examinations
• When students are tense, tired or restless
• At the end of the day
Where to Take a Yoga Break
• Classroom
• Physical education class or gymnasium
• Playground
• School courtyard
• Athletic field
• Recreation center
• Camp
• Dance or Yoga studio
The Breath
Breath is a sacred word in every culture. In Sanskrit it is called "prana" or life force. In Chinese it is "Chi," vital force or energy. To the African Bushman it is "Kung," or life. The breath is a great source of energy and has the power to release physical, mental and emotional tension.
"Breathing Breaks" for the classroom
Breathing exercises are ideal for the classroom as they are easy to learn and can be practiced while sitting at a desk. Some of these techniques are energizing, while others have a calming or harmonizing effect. You may insert "Breathing Breaks" into your daily routine several times a day. Breathing exercises are especially useful when students are overactive, tired or stressed. Some breathing exercises may be most useful for specific situations like preparing for exams or when returning to the classroom after recess or lunch to regain concentration. You may use your own creativity and resourcefulness to adapt these techniques to suit the particular needs of your students.
Coordinating the breath with movement
Always give instructions for each physical movement in coordination with the breath. For example, before raising the arms above the head, you would tell your students to "inhale and raise your arms up, and place your hands on your head with one hand resting on top of the other." Before lowering the arms, you would say, "exhale slowly as you lower the arms." Always give the breathing instruction before the movement instruction.
Remind your students to concentrate on the breath in coordination with each physical movement and to let the breath become slower and more subtle with each exhalation. The secret of Yoga is to concentrate completely on the breath and use the breath to release the body more with each exhalation.
Since each breath is longer than each movement, always begin the breath before the movement. For example, for a movement count of six, you would instruct your students to inhale on one and begin the movement on two and continue moving on count three, four, and five. Although the movement is complete on count five, instruct your students to continue inhaling to count six. Then, you would instruct them to begin their exhale on count one and begin moving on count two and continue moving on count three, four, and five. After the movement is complete on count five, instruct your students to continue to exhale during count six.
Generally, the inhalation and exhalation are the same number of counts. To create a more energizing effect, make each inhalation longer than each exhalation. To create a more calming, relaxing effect, make each exhalation longer than each inhalation.
Remember to breathe
Sometimes students are so focused on doing the movement correctly, that they forget to breathe. If you notice that your students have tension in their bodies or have facial expressions that indicate they are not breathing deeply, gently remind them to breathe by saying "remember to breathe" or "breathe with each movement."
Dynamic Postures
By repeating a simple movement several times, or using a series of variations, you may encourage students to gently release deeper into the stretch with each exhalation. Talk your students through each movement by coordinating it with the breath. Tell them to "feel the body stretch or lengthen with each inhalation" and to "let the body soften and release more into the pose with each exhalation."
Static Postures
After they have repeated the same movement a few times in coordination with the breath, encourage students to concentrate on the breath while holding a particular Yoga pose. By holding the movement for several breaths, students learn patience and concentration.
Concentrating on the breath as it becomes slower and more subtle with each exhalation allows them to effortlessly release more into the stretch with each exhalation. As they rest in the pose, tell them to "feel the breath stretch or lengthen the body with each inhalation." With each exhalation, tell your students to "let the breath become slower and more subtle." As they rest in the pose concentrating on the breath, remind them to "feel the body soften and release more into the pose with each exhalation."
Many of the poses in this book are presented in both dynamic and static versions. Generally, begin with the dynamic version, then practice the static version.
Remind your students to:
• Breathe deeply and coordinate each movement with their breathing
• Remember to respect their unique bodies and never strain
• Concentrate on the breath and turn within rather than compare themselves with other classmates
• Imagine their body is lengthening from inside on each inhalation
• Feel their body release more into the pose with each exhalation
Teachers, remind yourselves that:
• You may also benefit from doing the exercises with your students
• You may take a private Yoga Break at home after school to dissolve stress and rejuvenate your body, mind and spirit
• You may be resourceful and creative in adapting these exercises to the needs of your students. For example, if one of your students has a physical impairment you may use a modified or alternative exercise.
CHAPTER 2Energy/Enthusiasm
"Enthusiasm is the greatest power. For one endowed with enthusiasm, nothing is impossible in this world."
Ramayana
Start the Day with Stretching
This series of simple stretching exercises teaches how to coordinate the breath with movement. By practicing them, students learn how the body, mind and breath work together for maximum benefit. A few short Yoga breaks during the day teach students how to take charge of their own mental and physical well-being.
Many of the exercises presented in this chapter may be practiced while sitting at a desk or standing next to a desk. Teachers may also encourage students to bring a carpet, mat or towel to create their own exercise space.
Awaken powerful forces lying dormant inside the body
In the morning, the body is often stiff and needs to be stretched, but the mind is fresh and easily focused. Morning is an ideal time to train the mind to concentrate and turn within to discover the joy and well-being that will that will enable you to enjoy a calm, centered state all day. Start the day together with a series of stretching postures and progress into a vigorous warm-up that awakens every part of the body.
Enhancing Harmony in the Classroom
Simply by concentrating on the breath and doing the same simple movement exercise together, your class may experience the harmony and union that is the essence of Yoga.
The Pyramid
Sit in a chair with your feet flat on the floor. Inhaling, raise your arms to the sides and up over your head, bringing the palms of your hands together above your head.
Dynamic version
Exhale and press your palms together as you bend toward the right. Inhale and expand back to center. Repeat this movement ten times to the right side, coordinating each movement with the breath. Feel how this movement stretches the left side of the body and strengthens all the muscles in the arms.
Continue to coordinate the breath with each movement as you repeat this ten times to the other side. Let each exhalation be long and slow. After the tenth exhalation, return to center.
Static version
Repeat the pyramid pose and hold the stretch to each side for three breaths. With each inhalation, press your palms together and feel the spine lengthen as the chest and rib cage expand. With each exhalation, feel your body naturally releasing further into the stretch.
When you are ready to release the pose, inhale as you return to center. Exhaling, slowly release the arms to the sides.
Benefits of the Pyramid:
The Pyramid creates expansion in the shoulders and chest, stretches the sides of the body and strengthens the arms. It is a good pose to practice after students have been sitting at their desks, reading or writing for some time. By coordinating the breath with each movement, students learn to concentrate on the breath and use it to release the body more with each exhalation.
Cactus Twist
Inhale and raise your arms with your elbows bent at shoulder level.
Dynamic version
Exhale slowly as you twist to the left side, placing your right hand on your left shoulder.
Inhale deeply as you return to center. Exhale and twist to the right side bringing your right hand to rest on your left shoulder. Inhale again as you return to center. You may repeat this pose several times to each side, coordinating each movement with the breath.
Static version
Exhale and twist to the left side. Inhale deeply and concentrate on the breath as you rest in the twist position for three deep breaths. With each exhalation, let your breath become slower and more subtle and feel your body easily twisting more to the left. After the third long exhalation, inhale deeply as you return to center. Exhale slowly as you twist to the right side. Inhale deeply and concentrate on the breath as you rest in the twist position for three deep breaths. With each exhalation, let your breath become slower and more subtle and feel your body easily twisting more to the left. After the third long exhalation, inhale deeply as you return to center.
Benefits of the Cactus Twist
The simple twist teaches how to coordinate the breath with the movement and enhances concentration. The twisting movement stimulates thousands of nerve endings in the spine. It is a good pose to practice after sitting for some time and helps release tension in the back, shoulders and neck.
Side Stretch
Dynamic version
Stand with your feet parallel and your arms at your sides. Inhale and raise your left arm up with your elbow resting alongside your ear as your fingertips stretch toward the ceiling. Exhale slowly and bend toward your right side. Inhale deeply and return to center. Exhale slowly as you lower your arm.
Inhaling, raise your right arm up with your elbow resting alongside your ear as your fingertips stretch toward the ceiling. Exhaling slowly, bend toward the left side.
Inhale and return to center. Exhale slowly as you lower your arm.
Continue to concentrate on the breath and coordinate it with each movement as you repeat the dynamic version of this stretch several times to each side.
Static version
Hold the stretch to each side for three breaths. Inhaling, feel your arm and your entire side lengthen upward. Exhaling, feel your body release more into the stretch. On the next inhalation, feel the increased extension on your stretched side and down into your foot as you press your foot on the floor and stretch up through your arm.
When you are ready to release the pose, inhale as you return to center. Exhaling, slowly release your arm down.
Benefits of the Side Stretch:
This stretch lengthens the side of the body and expands the rib cage, increasing lung capacity. It is a good pose to practice after students have been sitting for some time.
Forward Bend
1. Stand with your feet parallel. Inhale and raise your arms up alongside your ears.
2. Feel the breath elongate your spine. Exhaling slowly, fall forward, bringing your head toward your knees. If it is comfortable, touch the floor with your fingertips or the palms of your hands.
Concentrate completely on the breath as you rest in this position for three deep inhalations and exhalations. With each exhalation let the breath be softer and more subtle as you release your torso further with each breath. Feel how the dynamic lift of the legs allows for a passive release of the torso.
On the next inhalation, slowly return to center. Close your eyes and rest here for a few moments, observing the breath and the effects of the pose.
(Continues...)
Excerpted from Yoga in Your School by Teressa Asencia, Wes Gerrish. Copyright © 2011 Teressa Asencia. Excerpted by permission of Princeton Book Company.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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Table of Contents
Contents
Introduction: Take a Yoga Break,One • Why Yoga in Your School?,
Two • Energy/Enthusiasm,
Three • Strength/Courage,
Four • Concentration/Balance,
Five • Harmony/Friendship,
Six • Joy/Contentment,
Seven • Silence/Stillness,
References and Resources,