Program Manual 4th Edition By Lisa Flynn ChildLightYoga® /Yoga4Classrooms® 53 Washington Street, Suite LL100, Dover, NH 03820 603-343-4116 www.childlightyoga.com / www.yoga4classrooms.com Digital and print version of this material is copyright protected. Do not share or duplicate. Yoga 4 Classrooms® Professional Development Workshop Participant Contract Participation in a Yoga 4 Classrooms Professional Development Workshop signifies acceptance of the terms herein. By accessing and downloading these materials you are agreeing to these terms. In consideration of being permitted to participate in the Yoga 4 Classrooms ® Professional Development Workshop I assume full responsibility for any risks, injuries or damages, known or unknown, which might incur as a result of my participation. I release and agree to indemnify and hold harmless Yoga 4 Classrooms® LLC, ChildLight Yoga® LLC, the host studio/training location and their representatives, officers, agents and directors from any and all losses and claims, even if arising from their negligence, to the fullest extent permitted by law. It is expressly agreed that all use of the facilities and premises (including but not limited to stairs, parking areas, walkways) shall be undertaken at my own sole risk. I may occasionally be photographed while participating in a Yoga 4 Classrooms® Professional Development Workshop. The photographs are the property of Yoga 4 Classrooms® and ChildLight Yoga® and no compensation will be given to me if these photos are used by Yoga 4 Classrooms® and ChildLight Yoga® for promotional or educational purposes. If I do not want my photograph taken, it is my responsibility to let the photographer know. I understand that all conversations, stories and experiences shared by other workshop participants and instructors are confidential and should be viewed as part of the workshop experience. I agree to respect the privacy of all participants and will refrain from repeating verbally or in writing, any personal or identifying information shared during the workshop. I understand that I have permission to download and print ONE copy of the Yoga 4 Classrooms ® Program Manual and Note-Taking Guide for my personal use as a paid participant of the workshop. As well, I fully understand the downloads, Yoga 4 Classrooms® Card Deck, Website, and other materials are the intellectual property of ChildLight Yoga, LLC and Yoga 4 Classrooms, LLC, created by Lisa Flynn, are protected and copyrighted. I agree not to share, reproduce duplicate or modify in any way or form without express written permission from Lisa Flynn, creator of ChildLight Yoga®, LLC and Yoga 4 Classrooms®, LLC. I understand that the Yoga 4 Classrooms® name and logo are registered trademarks and service marks protected under New Hampshire and Federal and international laws from the United States Patent and Trademark Office (USPTO). The right to use the name, logo, class descriptions, photos, and other information and materials provided by ChildLight Yoga® / Yoga 4 Classrooms®, or found on their respective websites are reserved for Licensed Yoga 4 Classrooms ® Consultants/Trainers, Yoga 4 Classrooms® IMPLEMENT Leaders (formerly called ‘Schoolsite Leaders’), or others who have been granted permission, in writing, by Lisa Flynn, creator of ChildLight Yoga®, LLC and Yoga 4 Classrooms®, LLC. I understand the purpose of this one-day workshop is to inspire me to share Yoga 4 Classrooms ® tools and activities in my own classroom. I fully understand that attendance at this workshop in no way qualifies me, or gives me the legal right to conduct workshops, trainings or certification programs using Yoga 4 Classrooms® materials without further training with and consent from Lisa Flynn, creator of ChildLight Yoga®, LLC and Yoga 4 Classrooms®, LLC. I understand I have a number of continuing education options should I be interested in sharing Yoga 4 Classrooms® outside of my own classroom (or otherwise approved location where I currently work with children). These include: 2010 Yoga 4 Classrooms® Yoga 4 Classrooms® IMPLEMENT Leader Training. This 3.5 day advanced training intensive for school-based-teams and individual school professionals such as school counselors, health educators, occupational therapists, school psychologists, classroom teachers, administrators, who have a keen interest in leading the charge in implementing the Yoga 4 Classrooms program schoolwide. Yoga 4 Classrooms® IMPLEMENT Leaders are qualified to lead program implementation in their school which includes sharing the Yoga 4 Classrooms ® Professional Development Workshop, Classroom Curriculum, and other aspects of the program with their own school staff and students as part of their position at the school (not for additional profit). See website for details. A generalized training for children's yoga teachers interested in bringing yoga to schools through our affiliate, ChildLight Yoga®; or A more advanced, in depth opportunity for highly qualified candidates to join our team as a contracted consultant. Specifically, we are seeking those who not only have a keen understanding of yoga, mindfulness, and SEL, but also have experience working in a school setting either as an educator, therapeutic professional, counselor or administrator, as well as experience with presenting, training or consulting. A solid background as a trained ChildLight Yoga® instructor and experience using the Yoga 4 Classrooms® program, curriculum and resources are preferred. 2010 Yoga 4 Classrooms® TABLE OF CONTENTS ACKNOWLEDGEMENTS 1 INTRODUCTION Background What is Yoga? The Yoga Lifestyle Myths About Yoga Yoga & Religion Yoga & Nutrition Yoga & Physical Fitness and Flexibility Yoga & Meditation How Does Yoga Work? Benefits of Yoga Yoga for Children Yoga in the Classroom 2 3 5 5 6 6 6 7 8 8 9 10 11 YOGA 4 CLASSROOMS OVERVIEW Program Summary Foundational Beliefs Mission Program Goals Program Objectives Educational Standards Alignment What Teachers are Saying about Yoga 4 Classrooms What Students are Saying about Yoga 4 Classrooms What Parents are Saying about Yoga 4 Classrooms 13 14 15 15 16 16 17 18 20 21 USING YOGA 4 CLASSROOMS How to Use This Guide Empowering Your Students Idea #1 – Create Your Own Y4C Activity Idea #2 – Plan a Y4C Sequence When to Take a Yoga 4 Classrooms Break Music and Other Helpful Tools Music Other Helpful Tools Monitoring the Impact of the Program Outcome Tallies – Book 22 23 25 25 25 26 26 27 27 27 27 2010 Yoga 4 Classrooms® Outcome Tallies – Wall 28 LET’S BREATHE Let’s Breathe 29 30 AT YOUR DESK At Your Desk Stand Strong 31 32 34 LOOSEN UP Loosen Up 35 36 IMAGINATION VACATION Imagination Vacation 37 38 BE WELL Be Well 39 40 SUGGESTED SEQUENCES Morning Meeting Sequences Take a Break Sequences Transition Sequences Pre-Writing & Writing Break Sequences Pre-Testing & Testing Break Sequences Calm / Focus Sequences Mood / Energy Shift Sequences Close of Day Sequences 41 42 43 44 45 46 47 48 49 APPENDIX Supporting Peer-Reviewed Research Yoga in Schools/Classrooms Additional Relevant Research Mindfulness in Schools/Classrooms Yoga and Mindfulness Effects on Stress in Children Yoga and Mindfulness for Special Needs Children Yoga and Learning Related Articles Stress in Children Yoga in the Schools/Classrooms Yoga and Learning Mindfulness in the Schools/Classrooms Power of Visual Imagery/Visualization for Children 50 51 51 52 53 55 57 58 59 59 59 60 61 61 2010 Yoga 4 Classrooms® Music and Learning Nature and Stress Management Supporting Websites Resources Reference Books Books for Classroom Use Music Suggestions Relaxation/Visualization CDs DVDs / Videos Cards, Kits, Games & Other Helpful Items Vendor Recommendations Useful Websites Continuing Education 62 62 62 63 63 64 67 68 68 68 69 70 70 ABOUT THE AUTHOR 72 CONTACT US 74 JOIN OUR COMMUNITY 74 2010 Yoga 4 Classrooms® Namaste. (I honor you.) To ChildLight Yoga Instructors Sharon Trull, M.S., CTRS, E-RYT, CRYT, Heather Warr, M.S., CCC/SLP, RYT, and Lisa Burk-McCoy, E-RYT, for their passionate commitment and many contributions to this program: teaching, extensive research, editing and writing. To Danielle Day, Ph.D., RYT, and her team at the University of Massachusetts – Lowell, for their assistance with the development of the Y4C data collection methodology. To all of my yoga teachers, particularly Julie Rost, Carrie Tyler and Robert Butera, Ph.D. To Yoga Ed., the first program in the U.S. to bring yoga education into schools, for providing the foundation for this program. To Charlotte Reznick, PhD, author of The Power of Your Child’s Imagination, for writing an inspiring book on how kids can access the power of their imaginations for healing, growth, learning, change, and peak performance. To the amazing Y4C student models: Connor Caverly, Maria Christiansen, Bridget Flynn, Brooke Flynn, Jack Flynn, Ethan Martin, Olivia Martin, and Jack Sarszynski. To my family. Thank you for your patience, love and support. You are my best teachers. A very special note of gratitude to Principal Vicki Stewart, and the students and staff of Central Elementary School in South Berwick, Maine, for welcoming us into their classrooms. Their feedback and encouragement during the 3-year pilot program were the inspiration to continue on to create this guide such that other school communities might benefit from Yoga 4 Classrooms®. Disclaimer Although we have made every effort to ensure that the activities presented in this guide are safe, please practice only the activities that you deem comfortable and appropriate for you, your students and your classroom. The author, contributors and distributors of this guide disclaim any liability in connection with the activities and advice herein. Copyright Notice – 4th Edition Text copyright ©2010 by Yoga 4 Classrooms® Photographs copyright ©2010 and ©2011 by Yoga 4 Classrooms® Art and images used with permission. All rights reserved. 2010 Yoga 4 Classrooms® 1 INTRODUCTION 2010 Yoga 4 Classrooms® 2 Background Do you remember playing outside when you were a kid? Having pick-up games of kickball or softball? Playing make-believe in the field or forest? Walking or biking by yourself to a friend’s or relative’s house across town? Do you remember sitting down to dinner with your family? Playing board games together? Having to find and create something to do, all by yourself? Do you remember these things being daily events? I do! And although our backgrounds and upbringing were not exactly the same, I don’t think anyone would argue that our children are living in a very different age today. With such significant changes in the way we live, our levels of stress and anxiety have skyrocketed. Demanding days of school, over-scheduled extracurricular activities, competitive sports, and ever-increasing homework in an age of “No Child Left Behind” have replaced most opportunities for natural antidotes to stress like unstructured free play. Add to that over-processed foods, inappropriate child-directed media and an increasingly technological world. Phew! With few coping mechanisms for managing all that is coming in, children’s minds and bodies can be easily become overwhelmed. Not surprisingly, ever increasing numbers of children are being diagnosed with anxiety, anger issues and attention disorders. Over the past 25 years, much has been written about stress and its negative effects on adult health. However, it has not been until last 10 years or so that attention in the field of stress research has been directed toward children. Published articles, books and other materials related to stress in children have seemingly tripled in the last two years alone. Reported symptoms of a stressed child may include night terrors, hyperactivity, lethargy, fearfulness, headaches, bed-wetting and emotional problems such as overeating, low selfesteem, lack of compassion, anger, and perhaps even violence. In addition, numerous studies have illustrated how children are unable to focus and learn when their bodies and minds are in a stressed state. My own son, Jack, was diagnosed with Sensory Processing Disorder and Attention Deficit Disorder when he was 6 years old. The irony that his mother teaches yoga and relaxation to children has not escaped me. We yogis are apparently not exempt from having children with attention issues (an exaggerated inability to be present). But, I like to think Jack was born to me because I am a children's yoga instructor. And, in so many ways, on so many levels, he is my teacher as well. He has helped to inspire this work to a deeper and more personal level. 2010 Yoga 4 Classrooms® 3 I have seen firsthand the negative effects of too much TV or computer time versus outdoor, creative play: general crankiness, desire for constant entertainment, focus and attention issues, hyperactivity or lethargy, anxiety, and inappropriate behavior. For my son, and for so many other children, a predisposition to anxiety and trouble focusing is only exaggerated by our current culture. However, all children can be negatively affected by stress, particularly as it relates to being successful in school. No child wants to feel uncomfortable, cranky or anxious, or to get in trouble because of hyperactive behavior. Children are intrinsically joyful, peaceful, and compassionate. But as the distractions of the external world increase, it can become challenging for many children to connect with their authentic, peaceful selves. In fact, it is my belief, and one of the cornerstones of the Yoga 4 Classrooms program, that without having the time and space for reflection and connection, children (and adults) can forget that they have the ability to do so at all. To be successful, creative learners and compassionate, respectful and self-aware human beings, children must be given opportunities to draw their awareness back away from what can sometimes be an overwhelming, chaotic world. In doing so, children are brought into the present moment, a place where they can pause, truly hear and feel, reflect and learn. A few deep breaths, physical movement or stretching to reconnect the body/mind, opportunities to connect and share with our class community, and moments for quiet introspection, are a quick and easy way to reset the nervous system to calm and focus. It is also in this place that children develop the ability to know, understand and appreciate their true nature. Children can be empowered to go within and know the gifts of inner wisdom: confidence, joy, compassion and contentedness. But, how can we provide opportunities for introspection and self-discovery, which ultimately support the development of compassionate, learning-ready children in an already time-crunched school day? The intention of this program is to provide you, the classroom teachers, school counselors, and other school professionals and paraprofessionals, the means to quickly, easily and effectively bring these opportunities to the children in your care. I hope you will try the activities for yourself as well, as the activities can benefit all who use them. Your students deserve to feel and be at their best, and so do you! I look forward to hearing about your stories and experiences with the program. 2010 Yoga 4 Classrooms® 4 What is Yoga? Yoga is a 5,000 year-old scientific system designed to empower health, happiness, and greater sense of self. Originating in ancient India, Yoga is one of the longest surviving practices of holistic healthcare in the world. It has been passed down through the generations and is now practiced worldwide by all cultures and religions. First introduced in America in the late 1800's, yoga is thriving today. Some believe this is because, as a society, we are realizing that being disconnected from our inner self does not feel good and is in fact, downright unhealthy. More and more of us are finding that the ancient practice of yoga can be an effective antidote to our frazzled culture. Widely acknowledged for its vast effects on mental and physical health, scientific research has now validated what ancient yogis learned, through personal observation, many thousand years ago. Translated from Sanskrit, yoga means ‘to yoke’ or ‘to unite.’ It’s all about the connection between the body, mind and spirit. Through various postures and breathing, bones are brought into alignment and muscles are strengthened, stretched and relaxed. This process oxygenates the blood helping to tone the nervous system, improve circulation, promote flexibility and release tension. Doing yoga-based stretches and balancing postures while focusing on the breath requires mental and physical energy, bringing the physical body into balance with the spiritual mind. It requires a connection to one’s inner self. Continued practice supports and develops this connection, counteracting the effects of stress and eventually bringing us to a more centered place – a place where we are ‘yoked’, body & mind – integrated, focused and relaxed. Our ability to manage our emotions and reactions, our ability to focus and concentrate, and our ability to calm and center ourselves as needed, is significantly improved. In this improved state of balance, we are better able to tap into our innate joy, love and peace – for ourselves, others and the world as a whole. It is this state of connectedness, from the inside out, that is the essence of yoga. The Yoga Lifestyle It is fun and beneficial to learn yoga’s physical asanas, or poses, but of course yoga is much broader than that. It is a way of living – from the time we get up in the morning until we go to bed at night. The yamas and niyamas, or yoga’s values and good habits, are universal principles providing us with tools for living a life of purity in body and mind. Yoga postures provide us an opportunity to purify our physical bodies through stretching, strengthening and balance work. Breath exercises prepare the body and mind for mindfulness and meditation. Meditative practices quiet and purify the mind. With children, we may start with yoga poses, breath exercises and other mindfulness building activities to settle the mind, in combination with some discussion and reflection on yoga principles such as honesty, non-violence and cleanliness (such as eating nutritious foods). All of these components work synergistically to help children achieve a more peaceful existence in both body and mind. 2010 Yoga 4 Classrooms® 5 With practice, yoga gives us an opportunity to find the peace within us and to develop the ability to stay in that peaceful place, to be less reactive and more content, regardless of what takes place around us. This is the gift of yoga. Myths About Yoga There are many misconceptions about the yoga lifestyle, especially in our western culture. You may have heard some of these or wondered about them yourself: Yoga is a religion or a religious practice. Example: You have to have Buddhist beliefs to practice yoga. You must be a vegetarian or eat all raw foods to be a yogi. You need to be super flexible and in shape to practice yoga. To meditate, you need to chant “ommm” for hours in a quiet room. None of the above is true, of course! Yoga & Religion Yoga is not a religion. It supports and enhances all cultural, racial and religious backgrounds. Yoga embraces and respects any search for spiritual truth. Yoga is a method of living that can be applied to any belief system or no particular belief system. The yogic guidelines for living (yamas and niyamas) such as non-violence and honesty are universal principles. Anyone of any faith or background can practice yoga and gain its benefits. Jodi Komitor, author of Idiots Guide to Yoga with Kids (pg. 46) describes it in terms of yoga for children. She states, “Rather than enforcing a doctrine, yoga instead gives kids a tool for spiritual exploration. Kids may have big questions and yoga doesn’t seek to answer those questions. That is the parents’ job, or the job of your religion. Yoga simply encourages kids to find their own spiritual identity. What a wonderful gift for a child!” Yoga & Nutrition Yoga philosophy does not require that you be a vegetarian. However, it does encourage peaceful living and non-violence, and for some this can eventually lead to vegetarianism, but it is not required that you become a vegetarian to practice yoga! Food has an effect on the body, and therefore there is truth in the saying, “You are what you eat.” This is especially important to note in regards to what children are eating while they are trying to learn. For example, a child who has just eaten a processed food item, filled with sugar and additives, or a soda pop, will have done himself a disservice in terms of having the physiological ability to quiet his mind and body for optimal learning. 2010 Yoga 4 Classrooms® 6 This may seem obvious, but did you know that old or preserved foods with little nutritional value will actually zap your energy? Imagine the energy level of a child who eats processed, packaged chicken tenders and instant potatoes for dinner, followed by a sugar-laden, chemically sweetened and colored cereal in the morning, and a squeezable yogurt for mid-morning snack. Then, he eats the school lunch, which unfortunately is more of the same types of “foods.” At first glance, these foods are harmless and could even be construed as balanced as they often meet nutritional the requirements of the USDA. But not one of these foods are ‘living,’ nor do they provide vital nutrients and enzymes necessary for optimal body and brain function. From a yogic standpoint, most foods can be categorized as either balancing (sattvic), stimulating/agitating (rajasic), or dulling/energy-draining (tamasic). Essentially, there are three main goals to healthy eating from a yoga perspective (and the perspective of the general wellness community): 1) 2) 3) As much as possible, avoid sugar, caffeine, and saturated fat. These would be found in foods like coffee, soft drinks, red meats, packaged snacks, most refined food products, etc. These are the stimulating, or rajasic, foods. As much as possible, avoid artificial coloring and preservatives and food that is not fresh. These are the energy-zapping, tamasic foods. As much as possible, do eat whole, fresh foods. Those are foods grown from the earth or taken from the animal (milk, etc.) and are still relatively intact. If possible, organic, local food choices are best as the vitamin, mineral and enzyme content is maximized while the potential chemical contamination is minimized. These are the balancing, centering, energizing, or sattvic, foods. Many claim that the “90/10” rule works pretty well, as it allows for some flexibility. This is having the goal of eating mostly whole, fresh, sattvic foods about 90% of the time, while allowing for an occasional treat the other 10% of the time. Yoga & Physical Fitness and Flexibility Asanas, or physical yoga postures, are the focus of just one of the eight limbs of yoga, yet it is probably the most recognized aspect of yoga in our western culture. When people say, “I can’t do yoga because I’m too inflexible,” I remind them, “If you can breathe, you can do yoga.” Our individual yoga practices will vary based on our unique physical abilities, but we can all do yoga nonetheless. Personally, I cannot tilt my head without going into a vertigo (severe dizziness) episode, not to mention serious pain, due to chronic arthritis in my neck. So, after injuring myself more than a few times, a very wise yoga instructor pointed out that I was not listening to my own body. It was true – I was more concerned with keeping up with the rest of the class rather than doing my yoga, the yoga that was right for me. After that, I stopped attempting Fish or Plow pose and am now very careful to lengthen my neck and spine, instead of cranking my neck back, when coming into Upward Facing Dog. I opt to do the 2010 Yoga 4 Classrooms® 7 modifications for many poses to protect my delicate neck. As an instructor, I often choose to skip the poses I find most difficult to demonstrate, choose to do the modification, or have an advanced student demonstrate the pose for me. And it’s okay! There is chair yoga, beginner yoga, wheelchair yoga, yoga for the bed-ridden, yoga for sports injuries, prenatal yoga, a variety of special needs, and the list goes on. Each person’s individual yoga practice is the perfect practice for him/her, and there are acceptable modifications for just about every pose. Yoga is for everybody! (Instructor Note: If someone is known to have a specific medical condition, a doctor should be consulted before involving that person, adult or child, in any type of yoga practice.) Yoga & Meditation Meditation is the process of bringing the mind to stillness. It sounds easy enough, but if you’ve tried it, you know it is not quite as simple as it sounds. Our ‘monkey minds’ tend to be quite active and our attention darts here and there. As such, there are several types of meditation recommended to help us to train our bodies and minds to come to stillness, to be brought into the present moment. One of these methods is chanting a mantra, such as ‘Om’ (A-U-M). This is the media’s favorite depiction of meditation which is why it is probably the most recognized. For some people, using a mantra or repeated phrase as a point of focus, as they sit in silence with their eyes closed, can be an effective way to quiet the mind. However, it’s not for everyone, and may not be deemed appropriate in an academic setting. Luckily, there are other meditation types from which to choose, and several are presented in this guide. Focusing on the breath, a visual image, or phrase, or a concept are other ways to slow thoughts and quiet the mind. Different personality types may be drawn to different types of meditation. There is no one form superior to another. In fact, focusing on just about anything can help to quiet our mind and bring our awareness into the present moment. Allowing children some time for stillness can have a wonderful effect on the mind and body. Through quieter focusing and mindfulness exercises and activities, moments of silence, time for relaxation, creative visualization and other calming activities, children are given the opportunity to practice subtle forms of meditation. My experience is that once children have found a place of stillness within themselves, becoming more mindful and present through these exercises, they want to return to that place more and more. Over time, children often begin to practice the activities on their own, without teacher assistance. How Does Yoga Work? The science of yoga is fairly simple. When we’re frustrated, rushed, anxious, angry, sad, etc., our bodies respond by producing stress hormones, namely adrenaline and cortisol. This causes our heart rate to speed up, our breathing to become shallow, and our neck and 2010 Yoga 4 Classrooms® 8 back muscles to tighten. Blood gets diverted away from the brain and organs to the large muscles of the body (the ‘take off and run’ muscles). Our eye muscles expand to an extent that they literally cannot focus. These responses to stress are necessary if we’re in serious danger and need to fight or flee a situation…but, most of the time we do not. With no outlet for these built up hormones, we can become chronically stressed. Chronic stress, of course, is the cause of countless numbers of health problems, diseases and disorders. To counteract stress, adults might choose to go for a run (if they have time/good weather, etc), have a massage (if they have the money/time, etc.), or drink a glass of wine or two (not the best solution for some). But what do children do with their stress? Where are their outlets? They have even fewer constructive mechanisms to cope with stress than we do. The good news is that yoga overrides the stress response, short-circuiting the flight or flight hormones. When we do yoga, we develop mental and physical focus, strength, balance, flexibility and overall health. When we are focused and balanced, everything else becomes easier – from concentrating and learning, to sleeping, to making better decisions and being less reactive. Yoga facilitates connection. We become more selfaware as we grow our ability to self-regulate. And as we grow these abilities, we naturally become more compassionate towards ourselves, others and the environment. Benefits of Yoga The following are just some of the recognized benefits of yoga for children (and adults): Body Assists neuromuscular-development Promotes development of the vestibular system Encourages midline crossing motions; motor development on both sides of the body Develops a strong and flexible body Increases balance, body awareness and coordination Improves posture and alignment Develops core strength, essential for good posture and correct physical alignment Reduces injuries and improves performance Improves digestion, circulation and elimination Strengthens the immune system Relaxes the body, promoting better sleep Mind Calms and clears the mind, bringing us into the present moment Relieves tension and stress Increases concentration, focus and attention span Promotes thinking and memory 2010 Yoga 4 Classrooms® 9 Spirit Stimulates auditory processing and responsiveness Expands imagination and creativity Improves ability to be less reactive; more mindful of thoughts, words and actions Reduces stress and anxiety Balances energy (high or low) Builds confidence and self-esteem Supports character development and emotional intelligence Enhances team skills and social interaction Develops discipline and self-control Supports individuality and self-expression Encourages social and environmental awareness and responsibility Supports a sense of universal connectedness Inspires respect for self and others Overall Improves mind/body connection Encourages a fit and healthy lifestyle Promotes an overall sense of well-being Yoga helps children see the beauty and light within themselves, thereby boosting their self-confidence, allowing them to feel more comfortable with their bodies, and helping them get in touch with who they are inside. A child who learns yoga, mindfulness and relaxation will be developing essential skills for a lifetime of health and wellness in mind, body and spirit. Yoga for Children Yoga can be done anywhere, from the classroom, to the boardroom, to lying down in bed. It’s also easy, low cost, and anyone can do it. It’s preventative medicine ‘on the fly.’ The subjective benefits of yoga-based practices reported by practitioners and professionals alike are well known, however, carefully-controlled scientific research on these benefits is limited, especially in children. Nevertheless, with esteemed researchers and an abundance of preliminary data in place, the yoga research field as a whole is bound to achieve its mission of moving yoga from being perceived as anecdotally beneficial to being accepted as scientifically valid and to disseminating information about its effectiveness. Recent scientific reviews highlight the potential benefits of yoga for children: Improve attention and emotional control Management of chronic illness 2010 Yoga 4 Classrooms® 10 Functioning of prefrontal cortex, including the ability to plan and execute complex functions Influence neurotransmitter function Improve strength and flexibility of muscles while increasing circulation, uptake of oxygen, and functioning of hormones Parasympathetic nervous system may become more dominant and stabilize the autonomic nervous system to enhance resistance to the effects of stress Overwhelmingly, research shows that children who regularly practice yoga and mindfulness are better able to regulate their emotions, manage stress and calm themselves. They may also choose better foods to eat and engage in more physical activity than children who do not. The studies also illustrate that centered, calm and focused children learn more easily, have better social skills and, in general, are much happier kids. Research also suggests that when behaviors are sustained over time, they become part of the brain’s permanent neurological wiring. This is called neuroplasticity – meaning that the brain is malleable, or capable of change. Each time we perform a new action, the neurons in our brains form new connections to help us learn and remember that action. With consistency, these actions and thought patterns become habits. We’ve all heard the old axiom “you are what you eat;” neuroplasticity means “you are what you do.” Consistently repeating positive behaviors, movements and thought patterns, such as introduced in Yoga 4 Classrooms, can literally help to rewire the way our bodies and brains behave, ultimately leading to positive life habits. What a gift for our children. Yoga in the Classroom In France, South America, India, Italy, and other countries where social/emotional learning is deemed as crucial as academia, yoga has been part of the school curriculum for over 25 years. Following many years of an increasing focus on results over process, and encouraged perhaps, by the overwhelming pressures of the “No Child Left Behind Act,” the pendulum of American education is now swinging in a similar direction. Anti-bullying, health and wellness, and character education are common themes in American schools today, all focusing on educating the whole child, mind, body and spirit. Yoga, by nature, supports this learning. Increasing evidence supporting the efficacy of yoga for children created a basis for special yoga-based programs within schools which: Address stress and anxiety by treating the body and mind Place emphasis on individual abilities rather than competition 2010 Yoga 4 Classrooms® 11 Provide non-threatening and gentle method to increase physical fitness and enhance health and well-being The following are some of the benefits of yoga to support the education of the whole child, thus maximizing the learning process: Provides students healthy ways to express and balance their emotions Promotes a more relaxed, comfortable state of being – the perfect state for teaching and learning Brings students into the present moment – the most basic requirement for learning Encourages community and connectedness within the classroom Helps to create an atmosphere of confidence, enthusiasm and non-competitiveness where everyone can succeed Provides opportunities for beneficial motor breaks throughout the day Eases anxiety and tension (such as pre-test or performance jitters) Enhances focus, concentration, comprehension and memory Provides opportunities for reflection, patience and insight, reducing impulsivity and reactivity Supports social and emotional learning Improves listening skills Wakes up sluggish minds and creativity as needed Enhances organizational and communication skills Improves posture, assisting students to sit comfortably for long periods Enhances motor skills and balance Improves mind/body awareness and connection Improves confidence and self-esteem Encourages respect for oneself and others Creates a calm, harmonious classroom Increasing numbers of teachers, counselors and administrators are recognizing yoga, breath awareness and mindfulness activities as being beneficial to their students’ (and their own!) mental health and well-being, and to the learning environment in general. As yoga offers a non-competitive alternative to sports, it’s also becoming part of many physical education curricula and after school enrichment offerings. Though there are several worthy programs available, none are entirely suitable for the classroom environment and/or there is too much emphasis on yoga stretching and too little on addressing the whole child: social, emotional and physical. Yoga 4 Classrooms was developed to fill in the gaps, and simply and practically address the needs communicated by teachers, administrators, parents, and the students themselves. 2010 Yoga 4 Classrooms® 12 Yoga 4 Classrooms OVERVIEW 2010 Yoga 4 Classrooms® 13 Program Summary As Founder of ChildLight Yoga and Yoga 4 Classrooms, I have had the privilege to share yoga with literally thousands of children and families in yoga studios, gyms, community centers, and schools. Trained in part by Yoga Ed.® (www.yogaed.com), a nationallyrecognized company focused on bringing the benefits of yoga into schools, I was inspired and challenged by the classroom teachers I encountered to create a program specifically designed for the classroom environment. There was no such program in existence, so after almost three years of research, development and test piloting at a local school, Yoga 4 Classrooms was born. Science has shown, and educators have experienced first-hand, that when children are anxious, frustrated or stressed, it is nearly impossible for them to learn. It is only from a relaxed, calm and present state of mind and body that our children can be psychologically and physiologically learning-ready. Right now, more than ever before, teachers and counselors everywhere are searching for a means to this end. Yoga 4 Classrooms is a research-based, low-cost, simple, effective and sustainable tool designed for classrooms, which facilitates students’ physical, mental, emotional and social personal growth. Yoga 4 Classrooms is anchored in well-validated evidence-based classroom pedagogies, developmental science, cross-sectional research in cognitive affective neuroscience, tenets of positive psychology and secular contemplative practices. Through the use of Yoga 4 Classrooms activities, teachers can provide their students with opportunities to grow physically, mentally, emotionally and spiritually. This, in turn, will help them to connect with themselves and others with compassion, understanding and clarity. The activities promote self-awareness, self-acceptance and self-confidence – the foundations of exceptional learning and a lifetime of health and wellness. The Y4Ccurriculum is focused on social, emotional, and attentional self-regulating strategies and skills, grounded in mindfulness and yogic practices and developed to systematically cultivate well-being, resilience and lifelong learning. Y4Cfeatures 67 yoga and mindfulness-based activities, divided into six categories: Let’s Breathe, At Your Desk, Stand Strong, Loosen Up, Imagination Vacation, and Be Well. Each activity includes illustrated instructions, discussion points, sub-activities, and educational tie-ins, for a total of more than 200 beneficial classroom practices. The activities were specially chosen for their suitability for the typical classroom space and schedule and can be simple and sustainably implemented in a variety of contexts. That means all activities can be done standing beside or sitting at desks, while bodies remain off the floor, away from dirt, germs and chemicals. Y4Cincludes a mix of yoga postures, brain boosting movements, breath exercises, visualizations, mindfulness activities, creative movement and community-building games. Wellness, positive psychology and character-building discussion points such as the power of positive thinking, nutrition, and being a peacemaker, address the whole child – physical, social 2010 Yoga 4 Classrooms® 14 and emotional, while improving learning-readiness – making this the most comprehensive program of its kind. Yoga 4 Classrooms is easy for teachers and students to use, and helps to create a more harmonious, learning-friendly school day. And its benefits go well beyond the classroom. Y4Cprovides children with important skills they can use in and out of the classroom for lifelong health and well-being. Absolutely anyone can use and benefit from the Y4C program – teachers, students, parents, therapists. Y4C is self-sustaining as teachers continue to use the program with future groups of students, while the concepts are reinforced as students move up through the grades of the school. Once implemented, Y4Chas the potential to positively impact overall school culture – that includes current and future students, teachers and other staff members, and even parents/families. Though there are several worthy programs available, none are entirely suitable for the classroom environment and/or there is too much emphasis on yoga stretching and too little on addressing the whole child: social, emotional and physical. Y4Cwas developed to fill in the gaps, and simply and practically address the needs communicated by teachers, administrators and parents. Foundational Beliefs Many of the foundational ideas behind the Yoga 4 Classrooms program can be credited to the Yoga Ed. training and background of the author: 1) 2) 3) 4) 5) 6) 7) 8) Each and every person is a whole, unique and precious being, deserving of understanding and respect. We are always doing the best that our current awareness and abilities allow. We are continuously growing and learning. We are all connected to a greater community; our actions make a difference and impact others. We are responsible for our own lives. We can maintain a lifetime of health and wellness through the pursuit of self-knowledge, self-management and self-care. Educators and educational institutions are creators and facilitators of safe and stimulating environments in which experiential learning can take place for each and every individual. Yoga provided therapeutic benefits for children. Healthy kids make better, happier students. Mission The mission of Yoga 4 Classrooms is to transform educational environments through yoga-based wellness training and support. We empower students and educators to create positive, peaceful, productive classrooms that support exceptional learning and a lifetime of health and wellness. 2010 Yoga 4 Classrooms® 15 Program Goals The goal of Y4C is to create peaceful, learning-ready, productive classroom environment through the systematic use of preventive mind-body tools grounded in yoga and mindfulness practices. Y4C provides the school with an easy-to-use, cost-effective, sustainable solution to improve students’ focus and readiness to learn, while positively transforming the school culture. Program Objectives The Yoga 4 Classrooms program was developed to meet several objectives involving all stakeholders in the school environment: Educators / Counselors: To learn and utilize simple tools that support classroom, school and district educational and wellness objectives To create a calm, harmonious classroom To offer students healthy ways to express and balance their emotions To promote a more relaxed, comfortable state of being – the perfect state for teaching and learning To bring students into the present moment – the most basic requirement for learning To encourage community and connectedness among and within the students themselves To create an atmosphere of confidence, enthusiasm and non-competitiveness where everyone can succeed To empower students to support their own health and well-being – in and out of the classroom To be inspired to focus on his/her own health and wellness through the process of education and modeling of the Y4Cactivities with their students To use their own creativity to adapt the program as needed, and to utilize the many resources provided for further knowledge and expansion To have the ability to monitor the impact of the program, as desired Students: To have opportunities for beneficial motor breaks throughout the day To ease anxiety and tension (such as pre-test or performance jitters) To enhance focus, concentration, comprehension and memory To have opportunities for reflection, patience and insight, reducing impulsivity and reactivity To engage in character building activities that support social and emotional intelligence To improve listening skills To wake up sluggish minds and creativity as needed 2010 Yoga 4 Classrooms® 16 To enhance organizational and communication skills To improve posture, writing muscles while preparing to sit comfortably To enhance motor skills and balance To improve mind/body awareness and connection To improve confidence and self-esteem To gain improved respect for oneself and others To gain understanding of, and ability to integrate wellness concepts such as healthy eating, positive thinking and having gratitude, which ultimately support health of the whole child To develop the ability to tie-in the concepts learned to daily life in and out of the classroom Schools: To support the physical and emotional health and wellness of students and school staff To support a school culture that promotes respect for others, the self and the environment To support bullying prevention education To support co-curricular objectives including literacy, math, social studies, science, art, music, and health and physical education To support social interaction, team-building and a sense of community within the student body and teaching staff To create a school culture where everyone shares a common “language of wellness,” creating a sense of community and harmony within the school. For example, “When we feel anxious, we practice Balloon Breathing to help calm and center ourselves.” To provide long-term program sustainability. Once implemented, Yoga 4 Classrooms is self-sustained as teachers continue to use the program with future groups of students, while the concepts are reinforced as students move up through the grades of the school To have the ability to monitor the impact of the program, as desired Educational Standards Alignment Yoga 4 Classrooms is an evidence-based curriculum that is designed to help teachers and schools meet their objectives. The Y4C program supports goals for academic progress, health and fitness, and a healthy school environment through alignment with national educational standards. Yoga 4 Classrooms meets national standards for health and fitness education, including National Association for Sport and Physical Education (NASPE) standards and the CDC's National Health Education Standards (NHES). Healthy students lead to healthy school performance. Yoga 4 Classrooms is designed to support physical fitness objectives; to provide children with information and skills to make and sustain healthy 2010 Yoga 4 Classrooms® 17 lifestyle choices; to teach strategies to improve student attentiveness and reduce anxiety; and to foster a healthy social environment within classrooms and schools – all of which better enable schools to meet their academic objectives. For more information about how we meet these standards and to review health and fitness-related performance outcomes of the Yoga 4 Classrooms curriculum, please visit our website www.yoga4classrooms.com The Yoga 4 Classrooms program supports schools in meeting National School Climate Standards. A positive, safe and supportive school environment is critical to students’ social, emotional and academic development. Yoga 4 Classrooms engages students in community-building and conflict-resolution skills in order to reduce incidents of physical violence and bullying, create a cooperative and supportive classroom environment, and enhance overall student performance. Y4C facilitates learning readiness, which can improve student achievement in core learning as espoused by the Common Core State Standards Initiative and other state and national curriculum standards. By addressing the issues that impede an educators’ ability to educate – inattention, anxiety, social conflict and poor physical health – students become physically and emotionally receptive to learning. Yoga 4 Classrooms is committed to helping students become successful learners. Y4C supports the goals set forward in The ASCA Mindsets & Behaviors for Student Success: K-12 College and Career Readiness Standards for every Student. The core components of Yoga 4 Classrooms address mindsets such as belief in the development of the whole self, personal self-confidence, sense of belonging, using one’s abilities to their fullest, positive attitude, and lifelong learning as outlined by ASCA. Additionally, Y4C promotes those behaviors that support student success such as learning strategies, selfmanagement and social skills. What Teachers are Saying about Yoga 4 Classrooms The following quotes and letter were submitted by educators who have either participated in the Yoga 4 Classrooms pilot residency program and/or attended a related workshop: “You have made such a difference at Central School! Thank you so much for all you’ve done for our staff and our children. One of our 3rd grade boys was frustrated yesterday – he used his breathing strategy, slowed down (even cried a little bit) and then was able to share about his frustration and return to the activity. Being aware of his body/tension and knowing what to do – what a relief for him! That never would have happened at the beginning of last year. What a gift you have given him (and all of us!)” ~ V. S., School Principal “It is so important for children to get in touch with themselves. Thank you for providing a program that gives teachers the tools to help them with that goal.” ~ S.A., Grade 3 Teacher 2010 Yoga 4 Classrooms® 18 “Emotional well-being, positive social interactions, making good choices and fostering independence and confidence fit so well with the tenets of yoga; thus your program has been a most wonderful complement to what we offer. The children have loved, loved all that I have shared from you...thank you!” – R. F., Preschool Director & Teacher “ VERY inspirational! Wonderful tools to use in the classroom. Great community and self-awareness builders.” – C. B., Kindergarten Teacher “The kids and I are really enjoying the yoga AND they are really getting that it is something that they can use anytime – how exciting is that?! I think their showing their learning to parents is indicative of the carry over. This is such a fabulous program!” ~ A.C., Grade 2 Teacher “These simple techniques are well-worth the time in the classroom – the benefits are tremendous.” – S. H., Grade 3 Teacher "These are important skills they can keep with them and utilize throughout life."– T. C., HS Social Worker “I am such a HUGE fan of this program. Sharon is so amazing with the kids. I wish we could have Yoga 4 Classrooms all year.” ~ J. B., Grade 3 Teacher “The teachers and children are utilizing your Yoga training in the classroom, and everyone is enjoying it and benefiting from it!” ~ S. C., Preschool Director “Yoga 4 Classrooms is a confidence builder for my third graders. Just the other day, one of my students took a Warrior stance and exclaimed, "I am strong" right before beginning a math test. Each child began to stand one by one to take the pose. Yoga has taught my students lifelong lessons of empowerment.” ~ J. Bogard, Grade 3 Teacher “Dear Lisa & Sharon, Thank you so much for bringing us Yoga 4 Classrooms! I would like to share my thoughts with you. There are so many ways that yoga helps both students and the teachers who support them: Yoga helps everyone to focus, relax, and get ready for the day. Working through practicing poses and improving, or being able to do something they couldn’t previously, gives children confidence, increases self-esteem and is a reminder that anything we do (reading, writing and math included) improves with practice and discipline. It supports respecting individual differences as students discover that what is “easy” for someone may be challenging for someone else (someone might be flexible, but struggle with balance poses, etc.). Again, this transfers so well into understanding and respecting that we are all unique and in promoting acceptance of all! 2010 Yoga 4 Classrooms® 19 It definitely gives children a tool for when they are nervous, anxious, or having difficulty with self-control. The time we spend on our practice is not “lost” academic time (a concern of some teachers). It actually increases student productivity on academic tasks. The children are more focused, alert, better listeners, more able to follow directions and are more relaxed during challenging tasks. Practicing yoga as a class promotes a positive and safe classroom environment, which enables children to feel comfortable to take risks in their learning, to try challenging tasks and to ask questions when they are having difficulty. Practicing yoga in the classroom helps me feel more relaxed. I am more patient with the children. I am able to remain calm during stressful and anxious situations that may occur during the day. I could go on and on. Can’t wait for the cards to come out! Thanks again!”- K.B., Grade 2 Teacher “I have been working on my Masters for the last year. We are up to our big culminating action research project. I chose the type of project that allows you to explore something you're interested in for greater understanding. I chose Yoga because it has been SO beneficial for my class and I'm very inspired to learn more about it!” ~ J. B., Grade 3 Teacher “We use Responsive Classroom, anti-bullying programs, and we are continually striving to incorporate health and wellness education. Y4C ties it all together and then some!”– V.S., School Principal “I can't believe how user-friendly, well-written and informative the manual is. It is so well-thought out and everything from the additional ideas for each activity to the different sequences enables teachers to differentiate and meet the needs of every child in their classroom. An amazing resource…will be used daily!”– K.B., Grade 5 Teacher What Students are Saying about Yoga 4 Classrooms “I used to get really angry, but now I know I can calm myself down if I just take a deep breath. Sometimes I need to do a few of those!”~ J. F., Grade 1 Student “I love it when we get to stand up and stretch. It helps me settle down to focus better.” ~ B.M., Grade 3 Student “I wish we could take an Imagination Vacation every day! It makes me so relaxed and calm.” ~ K.W., Grade 2 Student “Can we do the Magic Massage today? It makes my head stop hurting from all that thinking.” ~ D.F., Grade 3 Student 2010 Yoga 4 Classrooms® 20 “I like taking yoga breaks because I can focus and concentrate better afterwards.” ~ A.G., Grade 3 Student “You’ll die without oxygen, so it’s good to breathe. It makes your brain work better.” ~ D.F., Grade 2 Student “I couldn’t go to sleep, so I used Ocean Breath like you said. I woke up and didn’t even remember falling asleep!” ~ E.M., Grade 1 “I wish we had yoga day every day!” ~ S.M., Pre-K Student “I like being a peacemaker. ______ was being mean but I remembered what you said that maybe she was really scared and feeling left out. So, I asked her to play with us and she hugged me! She’s still mean sometimes, but I think that before I would have just run away.” ~ B. F., Grade 3 “I have a million things in my head that I have to accomplish everyday and during imagination vacation time I don't have to think about that.” – Grade 1 Student What Parents are Saying about Yoga 4 Classrooms “I just got back from my yoga class and my son Jack asked what poses I did, I told him "Warrior pose, do you know what that is?" and he said: "Warrior I, II or III?" HAA! I also wanted you to know that my daughter (Pre-K) and son (1st grade) and I practice yoga at home where we play--"do you know this one?" and show each other yoga poses we have learned and then all try them out. Every time we play this, I always learn something new from them! My son particularly likes the breathing exercises he has learned and uses them when he is feeling upset or having trouble sleeping. Thanks so much to you and Sharon for bringing yoga to his school.” ~ L. Jones, Parent of Grade 1 Student “My son, Andy (age 4), has the great fortune to have yoga with Ms. Sharon in his classroom at Central school. He especially loves "that she has us do that relax stuff, turning off lights and tells us to breathe balloon breath and makes power come inside our bellies and into our toes…” Thank you ChildLight for being a wonderful and extremely beneficial part of my son’s school experience.” ~ S. White, Parent of Pre-K Student "I just wanted to tell you what a difference this program has made in my children's lives since they had it last year! They still remember to take a deep breath when they are having challenges, they enjoy doing poses before bed, and they are still talking about the concepts like being compassionate and respectful, and even the importance of eating healthfully. They would come home with these amazing things to share and whenever I asked them how they learned it, it was from you. Yoga 4 Classrooms should be part of every school curriculum – the benefits are immediate and also long lasting. This is a true gift you are giving to kids and school communities." ~ D. Springfield., Parent of G1 and G4 Students 2010 Yoga 4 Classrooms® 21 USING YOGA 4 CLASSROOMS 2010 Yoga 4 Classrooms® 22 How to Use This Guide This guide was designed to be used by you, a busy classroom teacher, counselor or other school professional. It is purposefully simple and straightforward, focusing mainly on introducing Yoga 4 Classrooms activities and how to use the program. The information is organized for quick and easy access. Related research, references and resources are provided at the end of the guide for further investigation and learning. The Yoga 4 Classrooms activities can be found in the Yoga 4 Classrooms Card Deck that can be purchased through Amazon.com. As you begin to review and use the activities, here are a few things to keep in mind: Referencing, Reading and Using the Activities The activities are grouped into six main categories: Let’s Breathe (blue), At Your Desk (orange), Stand Strong (red), Loosen Up (yellow), Imagination Vacation (purple) and Be Well (green). For quick reference, the activities are alphabetized within each category introduction page in this guide as well as within the card deck itself. At the end of most activities, there are discussion points or activity expansion ideas, referenced as ‘Here’s an idea!’, ‘Discussion,’ or ‘Did You Know?’ As time allows, you are encouraged to incorporate these or your own activity expansion ideas to assist your students in comprehending and assimilating the Y4C concepts. Many of the suggested resources offer ways to extend the learning and help to tie-in the ideas being introduced to use in everyday life. Yoga 4 Classrooms Activity Card Deck The Yoga 4 Classrooms Card Deck is a fun and effective tool to be used with students for a peaceful and productive classroom. The featured 67 activities were specially chosen for their suitability for the typical classroom space and include mix of yoga postures, brain boosting movements, breath exercises, visualizations, mindfulness activities, creative movement and community-building games. Again, the deck should be purchased directly through Amazon.com. 5-20 Minute Suggested Sequences for Various Times / Purposes Suggested activity sequences for various parts of the day are provided for inspiration. However, it is not required that the activities be done in any particular order, or that you use any specific number of cards. Be creative with their use! Modeling Do and experience the activities along with your students. As you know, modeling is the most effective form of teaching. Plus, the activities are beneficial to all who use them. 2010 Yoga 4 Classrooms® 23 You may find yourself pleasantly surprised at the results of these activities on your own state of being. Your students deserve to feel and be at their best, and so do you! Emphasize the Breath Instructions for breathing are included in each activity. Be sure to emphasize the breathing instructions. The secret of yoga is its focus on the breath, as it helps calm the parasympathetic nervous system while helping students to release tensions in the body and mind. Start Slow Do not feel pressured to teach an entire sequence at one time. If you have just 2 minutes, start with one stretch and a breathing exercise, or a quick visualization in Desk Rest Pose (heads down), depending on the situation and needs of the moment. In a pinch, close your eyes and break open the manual. Do whichever activity you turn to. It can be fun to let the kids try this as well. Practice Seek out any and all opportunities to try out what you’ve learned. Over time, knowing the best activity to choose for a given situation will become second nature – for you and your students! Of course, the more frequently the program is incorporated into the class day, the more quickly that will happen. Set a Goal Once familiar with some of the activities, try setting a goal of using Y4C for a total of at least 10 minutes throughout the day, as needed. As you increase use of the program, begin to notice whether the time spent on Y4C is ‘wasted’ or beneficial to the overall productivity and flow of the day. Jot down your thoughts in the notes sections of your manual or separately to refer back to later on. Have Fun The intention of this program is that it be simple and fun to use, ensuring sustainable use for the long term. Remember, this is simply a guide, created to get the juices flowing. You are the teacher. You’re encouraged to use your own imagination, expand upon the material and make it your own, however you best see fit for your particular class group and teaching circumstances. There are no hard and fast rules (outside of safety). Have fun with it! 2010 Yoga 4 Classrooms® 24 Empowering Your Students As your class becomes more familiar with the Y4C activities, it can be fun and beneficial to allow your students to choose and lead them. Y4C Activity Card Deck can be a very useful and simple tool for this exercise. When your class or a particular student is feeling anxious, is overly energetic, etc., begin to challenge them to choose the most relevant and beneficial activities for the situation at hand. As your students begin to connect the activities to their needs and current states of being, they will be empowered to assist themselves while learning to self-regulate both in and out of the classroom. Your students will also inevitably have ideas of their own! Whether it is sharing a new yoga pose, reading or telling a story for use as an Imagination Vacation, or suggesting a new Loosen Up activity, students love to be involved in creating and leading the activities. It’s a wonderful use of their imaginations, and can often serve as an educational tie-in, such as a writing assignment, or math, social studies, art or science project. The following ideas are most appropriate for classrooms that have familiarity with a majority of the activities in the Y4C program. Idea #1 – Create Your Own Y4C Activity This is a wonderful lesson in sequential planning, math, literacy and art. Have each student choose aY4Ccategory and create a new card for that category. Students should write the step-by-step instructions and draw the related images. Be sure to have them include the benefits of their activity, so that they are tying in their idea to their daily life. For example: Calming: “This activity can help me to calm down before a test.” Release Tension in the Body: “I get tense in my shoulders when I write – this activity helps to relax them.” Good Citizenship: “This activity reminds me how good it feels to help others.” These new activities can then simply become part of the rest of the activity deck. Idea #2 – Plan a Y4C Sequence This activity promotes teamwork, community-building, and provides experience in sequential planning. It also builds confidence and skill in utilizing the Y4C activities in daily life. 2010 Yoga 4 Classrooms® 25 Pair off or group your students. Have them work together to create a 2-5 activity sequence for a chosen time of the day or particular imbalance. To get the creative juices flowing, have them answer one or more of the following questions: When I’m frustrated, I can help myself to calm down by…and…and… After gym class, it can be helpful to do… When I’m tired, I can give myself a boost of energy by doing… When I can’t sleep, I can relax my body and mind with…. When I need a break from writing, it can be helpful to…. When my feelings are hurt, I can help myself feel better by…. When I’m having a tough time settling down in my seat, I might…. And so on… When the group is finished creating their very own sequence, they might choose to share and lead the activities with their class. Be sure to have them explain why they chose the activities they did. Again, the more your students can tie-in the benefits of the activities to their daily life, the more confident and empowered they will become to use them on their own, as needed. When to Take a Yoga 4 Classrooms Break Whether you have 15seconds or 20 minutes, Yoga 4 Classrooms activities provide a healthy break anytime during the school day. The following are some particularly useful times to take aY4C break: Morning meeting / start of day Between subject transition times Pre-Testing and/or mid-testing break Writing preparation or writing break After recess After lunch When students are tired or drained When students need a confidence or mood boost To alleviate negativity While waiting in line Anytime when focus and attention begin to diminish To celebrate / just for fun Community builder Close of day / conclusion Music and Other Helpful Tools One of the unique aspects of Yoga 4 Classrooms is that it does not require special equipment, expensive props or outside materials. However, there are a few items that can make the Y4C experience even more engaging for you and you students. 2010 Yoga 4 Classrooms® 26 Music Music can be incredibly powerful in its ability help calm, soothe and relax the nervous system. Studies have also shown that certain kinds of music, such as classical or calming instrumentals, can help integrate and regulate the way the brain works, helping with learning and mood management. (See Research reference in Appendix) Music can also enhance intelligence, coordination, emotional expression, creativity, and socialization skills. Music plays a critical role in the process of “wiring” a young child’s brain. With older children, music can create a good study environment and help a child learn information more efficiently. Music also increases emotional awareness, strengthens social skills, enhances creativity and aids in relaxation and stress reduction. Have appropriate music selections on a single CD or on an iPod for spur of the moment yoga breaks and to play throughout the day. Other Helpful Tools Yoga 4 Classrooms Activity Card Deck -67 yoga and mindfulness-based activity cards which include illustrated instructions, discussion points, sub-activities, and educational tie-ins, for a total of more than 200 beneficial classroom practices. Wall Clock with a Minute Hand – for timing activity such as silent seconds. Chime, Bell or Gong – to signal the start or end of an activity, or to gently draw attention without raising the voice. Our favorite is the 1-Tone or 3-Tone Chime which can found at www.trainerswarehouse.com or www.responsiveclassroom.com. Reflection Journals (a notebook)–to allow for open writing, drawing and other concept tie-ins suggested in the activities. Books, Mandala Coloring Pages, and other materials found in the Resources section. Monitoring the Impact of the Program As you practice each activity, you may choose to do one or more of the following to assist you in monitoring the impact of the program in your classroom: Outcome Tallies – Book Use a journal to collect notes about particular activities or sequences. List the benefits of the activity and make a row for ‘Yes’ and ‘No.’ Mark a relevant tally during or following practice of the activity. For example, you might have ‘calming’ written down as a benefit of Ocean Breath. When you practice that particular breath with your students, you would 2010 Yoga 4 Classrooms® 27 then mark a tally to note whether or not you perceived the outcome/benefit to be a calming one overall for your students/classroom. Outcome Tallies – Wall Post the Y4C suggested sequence pages on the wall or bulletin board for easy reference. Following the same method as above, note whether or not a given sequence achieves the proposed benefits. If your classroom is participating in the Y4C In-Classroom Residency, you will also be asked to complete a post-residency survey to assist you in reflecting on the impact of the program in your classroom. 2010 Yoga 4 Classrooms® 28 LET’S BREATHE Balloon Breath Bumblebee Breath Bunny Breath Conductor Breath Count Down to Calm Flying Bird Breath Ocean Breath Peace Breath Power Breath 2010 Yoga 4 Classrooms® 29 Let’s Breathe Of all the aspects of a well-rounded yoga practice, breath is the most essential. Yoga is defined as “yoke” or “unite,” and generally refers to the union between body, mind and spirit. Imagine the breath (in yoga, called prana) as the thread, the essential life force energy, that ties these three elements together. Breath is the mechanism that sustains life. But even more importantly, it allows us to feel connected and whole, and ultimately establishes our physical and mental well being. Take a moment to sit and breathe quietly. Notice your ability to slow and deepen your breath. Feel your belly rise, your ribs expand out to the sides, the slight lift under your collarbone. Exhale fully, hugging your collarbone and ribs into your heart and pulling your belly muscles back to your spine. Of all the physiological systems in the body, breathing is the only one we can consciously control. And this remarkable gift of having the ability to regulate our own breathing, allows us to manipulate our ability to respond and adapt, and even alter our state of mind. All it takes is attention and practice. From early childhood onward, we develop an arsenal of bad habits – including improper breathing. The breath becomes shallow, tending to engage the ribs and shoulders rather than the entire torso. In fact, we typically only use about 25% of our lung capacity. Although this partial breath may be enough to sustain the body, it often leads to a multitude of problems, including sleep issues, poor focus, low energy, reduced endurance and strength, headaches, sluggish bodily functions, diminished fine motor control and chronic anxiety. As adults, many of us understand the value of a good breath, but often fail to consider how much children need the same benefits. And yet parents and teachers alike will tell you they see children struggle with the aforementioned issues every day. Consider this. One good breath will allow a child to relax mentally and physically. One good breath will teach a child to pause before committing to her words and actions. One good breath will help a child release his anger and approach difficult situations with a clear mind. One good breath will help a child gather the courage to take a calculated risk, whether it’s trying something different or making a new friend. One good breath will improve a child’s focus, so she can perform better at school, on the ball field, at home. One good breath will remind a child to smile, to forgive, to play, to love, to live. If one good breath will help a child to achieve all of this, imagine what a lifetime of good breaths will do. Let’s breathe! 2010 Yoga 4 Classrooms® 30 AT YOUR DESK Boat Pose Cat Pose Corkscrew Desk Rest Monkey Arms Open Heart Rock the Baby Sandwich Sitting Mountain Sitting Pigeon Sitting Rag Doll 2010 Yoga 4 Classrooms® 31 At Your Desk Anyone who has sat for long periods of time understands the stress and strain sitting has on the body. In the absence of movement, the muscles shorten and become stiff, joints lose their range of motion, and blood and lymphatic fluid collect in the lower body. This latter fact is of particular concern, as lymphatic fluid (which plays a critical role in the function of the immune system) is pumped through the body solely through movement – and if not adequately distributed, leaves the body vulnerable to infection and disease. In young students, the effects of long periods of sitting are especially detrimental to the learning process. Physical discomfort is distracting. Lack of movement creates lethargy and fatigue. Poor blood flow inhibits the ability to concentrate. In short, the expectation of sitting for long periods creates a classroom of students who are unable to learn. The At Your Desk activities are designed with the understanding that it’s not always practical to allow children free and energetic movement through the classroom (even in rooms with ample space), as it can be challenging to keep the time limited and effectively redirect students after a period of active movement. Yoga 4 Classrooms At Your Desk activities have been specially modified to work with the tools the children have handy – namely, a desk and chair. Designed to open the joints and stretch the muscles, these simple yoga-based activities provide physical relief, improve focus and keep the systems of the body functioning efficiently. Paired with breathing and visualization/relaxation, a quick break will leave children – and teachers – feeling refreshed and ready to focus on classroom instruction and activities. With minimal instruction, children learn to notice how they feel and begin to self-regulate, calling upon and utilizing these simple strategies as needed. The At Your Desk and other Yoga 4 Classrooms activities empower children to take charge of their health, their learning and their lives. Just watch! 2010 Yoga 4 Classrooms® 32 Stand strong Chair Desk Puppy Drawbridge Eagle Half Sun Salute King Dancer Mountain Rag Doll Star Tree Triangle Warrior I Warrior II Warrior III 2010 Yoga 4 Classrooms® 33 Stand Strong Learning begins with movement. Before a child is able to verbally communicate, he has an implicit ability to express and understand ideas through movement. We call this body language. Body language begins as a means of communicating his needs; then, as his command of body language develops, he begins to understand what is being communicated to him. Thus movement lays the groundwork for language. In the toddler years, children pair language with coordinated movements of the body (such as singing and clapping, or playing Ring Around the Rosie), which reinforces the learning of words, sentence formation and the rhythm of speech, as well as patterning and early math. Furthermore, current educational theory suggests that movement – and specifically, the sequencing of movements – “accesses many learning modes: visual, auditory, tactile, kinesthetic, rhythmic, vocal, mnemonic (long- and short-term), and creative.”1 Yoga 4 Classrooms is based on the idea that children not only learn when moving, but that movement establishes the foundation for learning. When children fold over into rag doll pose, they’re increasing blood flow to the brain; when they balance in eagle, they’re improving their concentration skills; when they reach across into twisting star, they’re performing cross-lateral movements that optimize the communication between the right and left hemispheres of the brain (which is essential for the development of higher reasoning). Stand Strong activities provide simple, quick, structured opportunities for students and teachers to stand up and stretch. These activities have the added benefit of promoting good postural alignment, coordination of movement, strength, stability, flexibility, balance and range of motion in the joints – all of which enhance brain development and establish patterns, behaviors and conditioning for learning readiness and good health. 1 Block, B.A. “Literacy through movement: An organizational approach.” (2001). Journal of Physical Education, Recreation & Dance, 72(1), p.44. 2010 Yoga 4 Classrooms® 34 loosen up Do My Best Geyser Loosen the Knots Magic Massage Metamorphosis Mood Music Peace Crawl Posture Prep Stick ‘ems Washing Machine When I Feel… 2010 Yoga 4 Classrooms® 35 Loosen Up As adults, we’re very sensitive to the demands of our own circumstances and the stress they produce. Many of us balance work responsibilities with raising children and maintaining a household; we juggle relationships with our partners, care for aging parents, undertake volunteer and other personal commitments – all while trying to honor our own needs. Life is busy. Is it any wonder we feel overwhelmed so much of the time? We often fail to realize that children are in exactly the same predicament. Schoolwork is demanding, homework eats up time after school (sometimes leaving little or no opportunity for beneficial and stress-relieving social time and free play), and extracurricular activities can keep kids running seven days a week. Consider also that children spend less time being active and playing outside, and more time watching TV or playing video games. While some may consider this down-time, it does little to provide physical or mental release. And, the consequences are enormous. Stressed children tend to be irritable or prone to eruptions of emotion, have difficulty concentrating and performing in school, and are prone to headaches and stomach aches. They’re more likely to isolate themselves from their peers and less likely to take healthy risks that are necessary to learn new skills.1 Y4C’s Loosen Up activities offer a variety of opportunities to help children release stress and negative emotions. Teachers will discover individual and group exercises that dispel stress through energetic release or introspection and focus – both effectively preparing students to sit, listen and learn. Many of the activities also integrate a community-building component. Peer support is a powerful motivator in behavior and in learning, and is critical in creating an environment where children are at ease. It’s the cornerstone on which a classroom community is built. A strong classroom community cultivates students who are leaders and problem-solvers; who have good self-esteem; who cooperate and collaborate; who feel a sense of responsibility for their classroom and each other; who are more likely to be happy and relaxed. Teachers have a challenging job. Helping children loosen up whether before a test, as a physical break from a long assignment, to help improve mood, or bring the class community together, will make a teacher’s job that much easier. 1 Copeland, Ellis P. "Stress in Children: Strategies for Parents and Educators." (2004). Helping Children at Home and School II: Handouts for Families and Educators, National Association of School Psychologists, http://www.nasponline.org/families. 2010 Yoga 4 Classrooms® 36 Imagination Vacation At the Beach Big White Star Change the Channel Gratitude Relaxation Healing Hands Heart & Belly Wisdom Lightbulb Brain Mindful Meditations Picture It Tree Special Friend Special Place 2010 Yoga 4 Classrooms® 37 Imagination Vacation Imagination makes it possible to perceive a whole world inside the space of the mind. We can travel at the speed of light, visit foreign lands or alien worlds, transcend the limitations of time and space. We can be anywhere and do anything . . . Imagination is a place of absolute freedom. It’s a true vacation from reality, from the obligation and responsibility of our lives. And the benefits are endless. Problem-solving skills, creative and critical thinking, vocabulary enrichment, cooperative play, sensory release, relaxation and focus are just a few of the skills imagination improves in children. Sadly, in this day of electronic stimulation and the fast-paced frenzy of our overscheduled lives, imagination is taking a back seat. The loss of imagination is so detrimental that a 2001 follow-up to a 1940’s study (linking imaginative play to self-regulation skills) showed that an average 7 year old today (who, in 1940, could stand still as long as he was asked), is unable to stand still for 3 minutes (the length of time achieved by a 5 year old in 1940).1 Without imagination, our children are unable to focus into stillness. And without stillness, the brain and body become increasingly unable to relax, focus and learn. Additional studies indicate that connecting to our imaginations can boost the immune system, reduce anxiety, focus attention, slow heart rate, alleviate depression, relieve pain and treat insomnia, phobias and obesity. In educational settings, visual imagery has been effectively used to help children with reading and writing, word identification, verbal communication, understanding abstract concepts, memory development, planning and executive functioning skills, problem solving and social skills. Yoga 4 Classrooms Imagination Vacations represent modified, child-friendly approaches to meditation. Through guided visualization, we invite students to use their imaginations to connect to their own inner wisdom. Students become empowered as their sense of self is improved and the connection between their mind and body is enhanced. Tension is released, while students learn strategies for dealing with life’s emotional challenges. Ready for a vacation? 1 Caron B. Goode, Ed.D. “The Critical Role of Imagination in Childhood Development.” (2/09). American Chronicle, http://www.americanchronicle.com/articles/view/92112. 2010 Yoga 4 Classrooms® 38 Be Well Be a Good Citizen Be Clean Be Content Celebrate You Drink Water Eat Smart Explore the Outdoors Get Your Zzzzs Have Alone Time Practice Peace Work Hard 2010 Yoga 4 Classrooms® 39 Be Well Mainstream yoga publications often feature photos of willowy, flexible people performing fantastic gymnastic feats that would leave most of us crippled for life. Impressive? No doubt. But is it yoga? Sort of. While the postures, or asanas, are perhaps the best know aspect of yoga, they are far from being the whole of yoga. For more than 5,000 years (and maybe as long as 9,000 years), people have been practicing yoga as an art and science of holistic healthcare. “Holistic” refers to the “whole person.” Rather than addressing just the physical self, yoga seeks to understand and sustain the entire self – body, mind and spirit. Yogis believe that a person is truly healthy only when all aspects of the self are optimally functional and balanced. Movement, healthy food, clean water, plenty of rest – all of these are necessary to good health. So are relaxation, positive attitude, good self-esteem, mutually supportive relationships, spiritual growth, and joy. It’s like a stone archway – you can’t remove one stone without shifting the others – and perhaps dooming the entire structure to fall. True health exists in a balance of all of these elements, all equally necessary for optimal function and balance. In a society where diagnoses of anxiety disorder and ADD/ADHD seem the rule rather than the exception, where children suffer from over-tiredness and migraine headaches, and where childhood obesity figures are nearing 20%1, it is necessary now more than ever to help our children build habits to live healthy lives. Consider, as well, that 40% of children miss several days of school each year, with cold viruses alone account for nearly 22 million missed school days.2 Absences are disruptive and costly – requiring additional teacher hours and school resources to help returning students catch up on missed lessons. Today’s teachers are working harder than ever – instructing children on multiple learning levels, with various accommodation needs and health circumstances. Yoga 4 Classrooms helps children develop the self awareness to realize how they feel and what they need; teaches them strategies to slow down, unwind and manage their emotions; guides them through movements that optimize their strength, flexibility and balance; demonstrates healthy eating habits; and reminds them to love and forgive themselves – all of which help to equalize the classroom and allow teachers to teach more effectively. In truth, cultivating wellness is as much about healthy children as it is about healthy schools. 1 "Prevalence of Overweight Among Children and Adolescents: United States, 2003-2004." (2006). National Center for Health Statistics, US Department of Health and Human Services, http://www.cdc.gov/nchs/data/hestat/overweight/overwght_child_03.htm. 2 “Healthy Youth: Infectious Diseases at School.” (9/09). National Center for Chronic Disease Prevention and Health Promotion, Division of Adolescent and School Health, http://www.cdc.gov/HealthyYouth/infectious/index.htm. 2010 Yoga 4 Classrooms® 40 SUGGESTED SEQUENCES Morning Meeting Take a Break Transitions Pre-Writing & Writing Break Pre-Testing & Testing Break Calm /Focus Mood/Energy Shift Close of Day NOTE: Remember, these are only suggestions. Over time and with practice, you (and your students) will know intuitively activities are best suited to address various energy levels and/or imbalances, and based on the amount of time available, will be able to choose a sequence accordingly. 2010 Yoga 4 Classrooms® 41 Morning Meeting Sequences The start of the school day sets the tone for the entire day. The following sequences provide a morning stretch, build community and help to ensure a positive start to the day. Notice your students’ energy on any given morning, and choose the activity category best suited to balancing the group. As well, you might use this time to remind students to drink some water. Time Available Calming / Focus Balancing / Energizing Playful / Community Reflective / Self-Care 1-2 min. Balloon Breath or Ocean Breath Mountain w/ Crescent Moon Half Sun Salute Loosen the Knots Mindful Meditations (choose 1) 5min. Balloon Breath Metamorphosis Mountain w/Waterfall Washing Machine Triangle Mountain w/ Crescent Moon Conductor Breath Rag Doll Special Friend or Special Place or Healing Hands 10 min. Mountain w/Crescent Moon Half Sun Salute Triangle Tree Do My Best Sitting Mountain Peace Breath Mountain w/Crescent Moon Drawbridge King Dancer Gratitude Relaxation 15 – 20 min. Mountain Balloon Breath Star (w/Folded Star and Twisting Star) Triangle Eagle Mountain w/Crescent Moon Rag Doll Warrior I Warrior II Warrior III Tree Stick ‘ems any Be Well discussion / activity 2010 Yoga 4 Classrooms® 42 Take a Break Sequences The following sequences provide structured motor breaks, as well as brain-building activities suitable for just about any time students need to rest & recharge or move and stretch. Choose a sequence by time available and break type – either calming, energizing, community-building, or reflective. If needed, try finishing with a calming breath, such as Flying Bird Breath, to transition back to focused learning time. As well, you might use this time to remind students to drink some water. Time Available Calming / Focus Balancing / Energizing Playful / Community Reflective / Self-Care 1– 2 min. Mountain w/Crescent Moon Desk Puppy Sitting Mountain w/ Crescent Moon Cat Pose Open Heart Conductor Breath Rag Doll Bumble Bee Breath or Desk Rest 5min. Sitting Mountain Ocean Breath Cow Face Pose Sitting Rag Doll Mountain w/ Crescent Moon & Waterfall Washing Machine Loosen the Knots Power Breath Magic Massage or Lightbulb Brain 10 min. Mountain Flying Bird Breath Triangle King Dancer Eagle Mountain Chair Desk Puppy Drawbridge Do My Best Star w/Folded Star & Twisting Star Geyser Magic Massage Listening to Heart & Belly 15 – 20 min. Mountain Ocean Breath Half Sun Salute Drawbridge Chair At the Beach Sitting Mountain w/Crescent Moon Sandwich Boat Sitting Pigeon Rock the Baby Corkscrew Explore the Outdoors or Mood Music or When I Feel… Desk Puppy Peace Crawl Triangle Tree Peace Breath 2010 Yoga 4 Classrooms® 43 Transition Sequences Transition times occur between activities or subjects and often require a fairly quick adjustment of focus and energy. Transitions times are notoriously tricky for children, especially for younger students and others who need lots of lead time. As there are many types of transitions based the various parts of the school day, the following sequences are categorized by transition type. Simply choose the type, and time available, to find a suitable sequence. As well, you might use this time to remind students to drink some water. Time Available Transition to Quiet/Focus Time Transition to Active Time Transition to Community Time Transition to Dismissal 1 – 2 min. Count Down to Calm Conductor Breath or Bunny Breath Balloon Breath Half Sun Salute Peace Breath 5 min. Mindful Meditations (choose one) Star Folded Star Loosen the Knots Balloon Breath Magic Massage Lightbulb Brain 10 min. Sitting Mountain Posture Prep Ocean Breath Mountain Warrior I Warrior II Triangle Power Breath Sitting Mountain Flying Bird Breath Corkscrew Sitting Pigeon Rock the Baby Star Folding Star Twisting Star Big White Star 15 – 20 min. Mountain Half Sun Salute Washing Machine (twisting only) Tree Picture It Tree Mood Music or Mountain w/ Crescent Moon Chair Drawbridge Geyser Sitting Mountain w/Crescent Moon Sandwich Boat Sitting Pigeon Rock the Baby Corkscrew When I Feel… or any Be Well discussion& activity or Stick ‘ems 2010 Yoga 4 Classrooms® 44 Pre-Writing & Writing Break Sequences Writing requires focus, concentration, postural strength and control, and fine motor ability. In addition, most writing assignments require some level of reflection and/or use of the imagination. The following sequences nurture these abilities while teaching students self-regulation and self-care. Time Available Option #1 Option #2 Option #3 1 – 2 min. (stand or sit:) Mountain w/ Shoulder Rolls Flying Bird Breath Washing Machine Sitting Mountain w/Crescent Moon Cow Face Pose Bumble Bee Breath or Ocean Breath 5 min. Sitting Mountain Balloon Breath Posture Prep Mindful Meditations (choose one) or Magic Massage Balloon Breath Magic Massage or Eagle Pose Desk Puppy any Imagination Vacation 10 min. Sitting Mountain w/ Shoulder Rolls Cow Face Pose Corkscrew Sitting Pigeon Rock the Baby Mountain w/ Shoulder Rolls Peace Crawl Posture Prep Mountain w/ Waterfall Warrior I Eagle King Dancer Mountain Drawbridge King Dancer Tree Washing Machine 15 – 20 min. Sitting Mountain w/Crescent Moon Corkscrew Cat Open Heart Boat Sandwich Ocean Breath Mountain Conductor Breath Rag Doll Triangle Warrior III Star Folded Star Twisting Star Mountain w/Shoulder Rolls Power Breath Do My Best Mountain w/ Waterfall (sit down, then…) Bumble Bee Breath any Imagination Vacation Posture Prep or Magic Massage any Imagination Vacation 2010 Yoga 4 Classrooms® Option #4 45 Pre-Testing & Testing Break Sequences The word test can instill anxiety in even the most confident adults and children. When we are anxious, it becomes physiologically impossible to recall information, focus and concentrate on the work or task at hand. In addition to requiring a calm body and mind, testing typically involves writing, and therefore requires postural strength and control and fine motor ability. The following sequences work to reduce any feelings of anxiety and provide a physical release of stress and tension, while enhancing memory, promoting clarity, and building confidence. These sequences also prepare the physical body for task of test-taking. Time Available Option #1 Option #2 Option #3 1 – 2 min. Ocean Breath Washing Machine Loosen the Knots Countdown to Calm 5 min. Sitting Mountain Balloon Breath Posture Prep Mood Music (dance to fun music to loosen up!) Mountain w/ Crescent Moon Rag Doll Eagle Picture It Tree 10 min. Mountain w/ Crescent Moon Drawbridge Star w/ Twinkle Star Mountain w/ Shoulder Rolls Warrior I Warrior II Warrior III Power Breath Balloon Breath Magic Massage Corkscrew Mountain w/ Shoulder Rolls Drawbridge King Dancer Tree Washing Machine 15 – 20 min. Sitting Mountain Cat Open Heart Boat Sandwich Corkscrew Magic Massage Mountain Conductor Breath Rag Doll Triangle Peace Crawl Celebrate You discussion & activity Power Breath Gratitude Relaxation Posture Prep Balloon Breath 2010 Yoga 4 Classrooms® Option #4 46 Calm / Focus Sequences It is completely natural and beneficial for children to move, laugh and be noisy. But, it’s not always appropriate in the classroom. Teachers spend a lot of time calming and quieting their students with the intent of creating a peaceful atmosphere, conducive to learning. This can be draining on everyone, and the time spent on behavior management often translates to lost teaching time. The following calming, focusing sequences provide students with tools to center and rebalance when energies run too high. When students practice these activities together, they effectively ‘clean the slate,’ whereby the class can then move on together from the same place with a peaceful state of mind and body. Over time, you and your students will know exactly the right activities to use for a given imbalance, and you’ll even come up with some of your own to add to the mix. Time Available Option #1 Option #2 Option #3 Option #4 1 – 2 min. Bumble Bee Breath Balloon Breath Flying Bird Breath Ocean Breath 5 min. Sitting Mountain Balloon Breath Sitting Rag Doll Cat Open Heart Corkscrew Mountain w/ Waterfall Warrior II Tree Mountain w/ Crescent Moon Rag Doll Eagle Big White Star or Special Friend 10 min. Mountain w/ Crescent Moon Warrior I Warrior III King Dancer Desk Rest Sitting Mountain Flying Bird Breath Sandwich Corkscrew Posture Prep Sitting Mountain w/Crescent Moon & Shoulder Rolls Balloon Breath Magic Massage Magic Massage, Healing Hands or Special Place 15 – 20 min. Sitting Mountain Cat Open Heart Boat Sandwich Corkscrew Magic Massage Mountain w/Crescent Moon Triangle Washing Machine (twisting only) Peace Crawl Tree or Eagle Mountain Drawbridge King Dancer Mindful Meditations (choose one) Gratitude Relaxation Posture Prep Balloon Breath 2010 Yoga 4 Classrooms® 47 Mood / Energy Shift Sequences Frustration, fear, anger, tiredness, boredom, negativity, sullenness, insecurity, impatience and general crankiness. These are all emotions we all feel at some time. There are times though, when experienced individually or as a group, these emotions can interfere with the learning process. The following sequences are designed to help improve mood, boost personal power, and diffuse negativity through humor, gratitude, affirmation and structured movement. Note: Moodiness can be caused by an imbalance of blood sugar, as well as the start of dehydration, so having a snack or drinking water can help, and can even be incorporated into the sequence, such as in Option #1 (5 min.).Sleep deprivation can also cause children (and adults) to become over-emotional. Review the importance of sleep using the Be Well activity, Get Your Zzzzs. Time Available Option #1 Option #2 Option #3 Option #4 1 – 2 min. Washing Machine Bumble Bee Breath Count Down to Calm Peace Breath 5 min. Mindful Meditation (“Tasty Focus” using a snack) Mountain Rag Doll Chair Loosen the Knots Mountain w/ Crescent Moon& Waterfall Eagle Change the Channel or Gratitude Relaxation 10 min. Mood Music (one or more activities) Sitting Mountain Cat Open Heart Sitting Pigeon Rock the Baby Corkscrew Desk Rest Mountain Geyser Warrior I Warrior II Warrior III Power Breath Magic Massage, Healing Hands Special Place or Heart & Belly Wisdom 15 – 20 min. Mountain w/Crescent Moon Star w/Twinkle Star Do My Best Washing Machine Stick ‘ems or Explore the Outdoors Be A Good Citizen or Be Content or Celebrate You (discussion& activity) When I Feel… 2010 Yoga 4 Classrooms® 48 Close of Day Sequences The close of the school day is a time to review and reflect, celebrate, and prepare to transition on to afternoon activities. But oftentimes it can be a rushed event, leaving teachers and students feeling unfinished and unsettled. The following activities and sequences help to provide closure by bringing the class community together for reflection, discussion, celebration and restful, rejuvenating activities. (Your bus drivers will thank you!) Time Available Option #1 Rest / Recharge Option #2 Celebrate Option #3 Reflect Option #4 Transition 1 – 2 min. Desk Rest or Rag Doll Hug (to quiet music, or any Imagination Vacation) Conductor Breath Bumble Bee Breath or Ocean Breath Washing Machine or Geyser 5 min. Metamorphosis Bumble Bee Breath or Mindful Meditations (choose one) Mood Music (choose one) Mountain w/ Crescent Moon & Waterfall Eagle Gratitude Relaxation or Lightbulb Brain 10 min. Mountain Flying Bird Breath Crescent Moon (see: “Mountain”) Rag Doll Heart & Belly Wisdom Special Friend or Special Friend Adventures (see: “Special Friend”) Power Breath 15 – 20 min. Mountain w/ Waterfall Washing Machine (twisting only) Peace Crawl Peace Breath When I Feel… or Star w/ Folded Star Twisting Star Twinkle Star (partners) Stick ‘em’s or Be A Good Citizen or Be Content or Celebrate You (discussion& activity) Be Clean or Get Your Zzzs or Have Alone Time or Practice Peace (discussion& activity) Mountain w/ Shoulder Rolls Half Sun Salute Desk Puppy Loosen the Knots 2010 Yoga 4 Classrooms® 49 APPENDIX Supporting Peer-Reviewed Research Related Articles, Books, Websites Resources 2010 Yoga 4 Classrooms® 50 Supporting Peer-Reviewed Research Yoga in Schools/Classrooms Ehud M, An BD, Avshalom S. (2010). schools. International Journal of Yoga.3(2),42-7. Gates, G., Wolverton, M. (2007). Emerging Thought and Research on Student, Teacher, and Administrator Stress and Coping: Information Age Publishing Incorporated CT. Harper, J. C. (2010).Teaching Yoga in Urban Elementary Schools. International Journal of Yoga Therapy. Volume 1, Number 1.99-109. Hyde, A. M. (2012). The Yoga in Schools Movement: Using Standards for Educating the Whole Child and Making Space for Teacher Self-Care in J.A. Gorlewski, B. Porfilio & D.A. Gorlewski (Eds.), Using Standards and High-Stakes Testing for Students: Exploiting Power with Critical Pedagogy. New York: Peter Lang Publishing, Inc. Khalsa, SB., Hickey-Schultz, L., Cohen, D., Steiner, N., Cope, S. (2012). Evaluation of the Mental Health Benefits of Yoga in a Secondary School: A preliminary Randomized Controlled Trial. Journal of Behavioral Health Services and Research. 39(1),80-90. Noggle, J., Steiner, N., Minami, T., Khalsa, SB. (2012). Benefits of Yoga for Psychosocial Well-Being in a US High School Curriculum: A Preliminary Randomized Controlled Trial. Journal of Developmental& Behavioral Pediatrics. 33 (3), 193–201. Telles, S., Hanumanthaiah, B., Nagarathna, Rl, &Nagendra, H.R. (1993). Improvement in Static Motor performance following yogic training of school children. Perceptual and Motor Skills, 76, 1264-1266. Venkataramana, H. L. Poomalil, S. N., & Shobhasree, T. (2008). Effect of yoga on academic stress of high school students. Social Science International, 24(1), 89-97. Published Abstracts from The International Journal of Yoga Therapy– a peerreviewed publication of the International Association of Yoga Therapists (IAYT) http://www.iayt.org Coulombe, S., Davies, B., Howe, K, Potts, A., Ryan , C., Day, D.S. ( 2011). Desired and perceived outcomes related to an elementary school classroom-based yoga program as a basis for quantitative research studies. IAYT Symposium on Yoga Research. Accepted scientific research works (abstracts). International Journal of Yoga Therapy. Volume 21, Supplement 2, p.31. Daly, L.A., Haden, S.C., Hagins, M. (2011).The impact of yoga on the psychological wellbeing of New Yoga City public school sixth graders. IAYT Symposium on Yoga Research. Accepted scientific research works (abstracts). International Journal of Yoga Therapy. Volume 21, Supplement, p.32. 2010 Yoga 4 Classrooms® 51 Noggle, J.J., Frey, J., Kudesia, R. Khalsa, S.B.S., Conboy, L.A. Qualitative evaluation of a high school yoga program during physical education. IAYT Symposium on Yoga Research. Accepted scientific research works (abstracts). International Journal of Yoga Therapy. Volume 21, Supplement 2, P.40 Dee, M., Wyshak, G., Wyshak, G. (2009). Yoga prevents bullying in school. Symposium on Yoga Research. Accepted scientific research works (abstracts). International Journal of Yoga Therapy. Volume 19, Supplement 1. Kaley-Isley, L.,Wamboldt, M., McDunn, C., Fury M. (2009). Eight week manualized yoga intervention for adolescents with anxiety, depression and medical illness. IAYT Symposium on Yoga Research. Accepted scientific research works (abstracts). International Journal of Yoga Therapy. Volume 19, Supplement 1. Klatt, M., Case-Smith, J. (2009). Move-Into Learning: A Yogic Approach to Decreasing Sympathetic Activity in an Inner City Classroom IAYT Symposium on Yoga Research. Accepted scientific research works (abstracts). International Journal of Yoga Therapy. Volume 19, Supplement 1. Matthew, R., Kubo, A., Bose, B.K. (2009). Effects of Daily 15-minute Yoga Protocol on Academic and Psychosocial Measures in Inner City Classroom. IAYT Symposium on Yoga Research. Accepted scientific research works (abstracts). International Journal of Yoga Therapy. Volume 19, Supplement 1. Morton, H. (2009). Ethnographic Research on Yoga as a Mandatory Subject in School. IAYT Symposium on Yoga Research. Accepted scientific research works (abstracts). International Journal of Yoga Therapy. Volume 19, Supplement 1. Additional Relevant Research Center for Disease Control and Prevention. The association between school-based physical activity, including physical education, and academic performance. Atlanta, GA: U.S. Department of Health and Human Services; 2010. White, S. L. (2009). Yoga for Children. Pediatric Nursing. 35, 277-297. Davison, Emily. A study of the Yoga Ed Tools for Teachers program with 4th graders at public school #198 in Bronx, NY. http://www.yogaed.com/pdfs/bronx_study.html Biegel, G., Brown, K.W. Assessing the Efficacy of an Adapted In-Class MindfulnessBased Training Program for School-Age Children: A Pilot Study. Whitepaper at mindfulschools.org 2010 Yoga 4 Classrooms® 52 Slovacek, Simeon, Tucker, Susan, & Pantoja, Laura. (2003). A study of the yoga ed. program at the accelerated school. Los Angeles, CA, Program Evaluation and Research Collaborative (PERC), Charter College of Education. www.yogaed.com/pdfs/researcharticle.pdf Spence, J. & Hyde, A. M. (2012). Train-the-Trainer: A White Paper on the Delivery of District-Wide Yoga Education in Pittsburgh, PA. Pittsburgh, PA: Yoga in Schools. A Chronology of Annotated Research Study Summaries in the Field of Educational Kinesiology, The Educational Kinesiology Foundation, Ventura, CA, U.S.A. http://www.yogakids.com/resources/pdfs/Educational_Kinesiology_Research_Summarie s.pdf Mindfulness in Schools/Classrooms Berger D., Silver, E., Stein. R. (2009). Effects of yoga on inner-city children’s wellbeing: a pilot study. Alternative Therapies in Health and Medicine. 15: 36-42. Broderick, P. C. & Metz, S. (2009). Learning to BREATHE: A pilot trial of a mindfulness curriculum for adolescents. Advances in School Mental Health Promotion, 2, 35-46. Burke, C. (2010). Mindfulness-based approaches with children and adolescents: a preliminary review of current research in an emergent field. Journal of Child and Family Studies.19, 133-144. Desmond, C.T. (2009). The Effects of Mindful Awareness Teaching Practices in the Wellness Works in Schools™ Program on the Cognitive, Physical and Social Behaviors of Students with Learning and Emotional Disabilities in an Urban, Low Income Middle School. Millersville University, September 2009. Flook, L., Smalley, S., Kitil , J. et al. (2010). Effects of mindful awareness practices on executive functions in elementary school children. Journal of Applied School Psychology.26 (1), 70-95. Holland, D. (2004). Integrating mindfulness meditation and somatic awareness into a public educational setting. Journal of Humanistic Psychology, 44(4), 468-484. 2010 Yoga 4 Classrooms® 53 Huppert, F.A. & Johnson, D.M. (2010). A controlled trial of mindfulness training in schools: The importance of practice for an impact on well-being. Journal of Positive Psychology, 5(4), 264–274. Jennings, P., Snowberg, K., Coccia, M., Greenberg, M. (2011). Improving classroom learning environments by cultivating awareness and resilience in education (CARE): Results of two pilot studies. Journal of Classroom Interaction.46(1), 37-48. Langer, E. J. (1993). A Mindful Education. Educational Psychologist, 28(1), 43. Linden, W. (1973). Practicing of meditation by school children and their levels of field dependence – independence, test anxiety and reading achievement. Journal of Consulting and Clinical Psychology, 41, 139-143. Meiklejohn, J., Phillips, C., Freedman M., et al. (2012). Integrating mindfulness training into K-12 education: fostering the resilience of teachers and students. Mindfulness. Online First®, 13 March 2012. Mendelson T, Greenberg MT, Dariotis JK, Gould LF, Rhoades BL, Leaf PJ. (2010). youth. Journal of Abnormal Child Psychology. 38(7):985-94. Napoli, M., Krech, P., Holley L (2005). Mindfulness training for elementary school students: The attention academy. Journal of Applied School Psychology.21, 99-125. Roeser, R.W. & Peck, S.C. (2009). An education in awareness: Self, motivation and selfregulation in contemplative perspective. Educational Psychologist. 44, 119-136. Schonert-Reichl, K, Lawlor, M. (2010). The effects of a mindfulness-based education program on pre- and early adolescents’ well-being and social and emotional competence. Mindfulness.1, 137-151. Sibinga EM, Kerrigan D, Stewart M, Johnson K, Magyari T, Ellen JM. (2011). youth. Journal of Alternative and Complementary Medicine. 17(3):213-8. Wall, R. B. (2005).Tai Chi and Mindfulness-Based Stress Reduction in a Boston public middle school. Journal of Pediatric Health Care, 19, 230-237. Reviews Greenberg, M.T, Harris, A.R. (2012).Nurturing mindfulness in children and youth: current state of research. Child Development Perspectives. 6(2).161-166. 2010 Yoga 4 Classrooms® 54 Davidson R.J., Dunne, J., Eccles, J.S., Engle, A., et al (2012). Contemplative practices and mental training: prospects for American education. Child Development Perspectives. 6 (2).146-153. Roeser, R., Zelazo, P. D.(2012). Contemplative science, education and child development: introduction to special section. Child Development Perspectives. 6(2).143145. Zelazo, P.D., Lyons, K.E. (2012). The potential benefits of mindfulness training in early childhood: a developmental social cognitive neuroscience perspective. Child Development Perspectives. 6(2).154-160. Yoga and Mindfulness Effects on Stress in Children Angus, S.F. (1989). children. Elementary School Guidance and Counseling, 22(3), 228233. Barnes, V.A. et al.(2003). Impact of stress reduction on negative school behavior in adolescents. Health and Quality of Life Outcomes. 1:10. Birdee, G.S, Yeh, G.Y., Wayne, P.M., Phillips, R.S., Davis, R.B., Gardiner, P. (2009). Clinical applications of Yoga for the pediatric population: a systematic review. Academic Pediatrics. 9 (4), 212-220. Field T. (2012).Exercise research on children and adolescents. Complementary Therapies in Clinical Practice. 18(1):54-9. Forzani, C. (2009). The experiences of adolescent females who practice yoga. Dissertation Abstracts International: Section B: The sciences and Engineering. 70 (5-B), 3169. Galantino ML, Galbavy R, Quinn L.(2008). literature. Pediatric Physical Therapy. 20(1):66-80. Gard, T., Brach, N., Holzel, B., Noggle, J., Conboy, L., Lazar, S. (2012). Effects of a yoga-based intervention for young adults on quality of life and perceived stress: The potential mediating roles of mindfulness and self-compassion. The Journal of Positive Psychology. 1-11. Grant, K.E., McMahon, S.D., Dufy, S., Taylor, J.J., & Compas, B.E. (2009).Stressors and mental health problems in childhood and adolescence. In R.M. Piscitelli (Ed.), The handbook of stress science: Biology, psychology, and health (pp. 359–372). New York: Springer. 2010 Yoga 4 Classrooms® 55 Jensen, E., Tools for Engagement: Managing Emotional States for Learner Success. San Diego: The Brain Store, Inc. (2003). Kalayil, J.A. (1998). A controlled comparison of progressive relaxation and yoga meditation as methods to relieve stress in middle grade school children. Dissertation Abstracts International, 49, 3626. Kauts A, Sharma N. (2009). stress. International Journal of Yoga.Jan;2(1):39-43. Kemeny et al (2012). Contemplative/Emotion Training Reduces Negative Emotional Behavior and Promotes Prosocial Responses. Emotion (American Psychological Association), Vol. 12, No. 2, 338–350. Kirkwood, G., et al. 2005. Yoga for anxiety: A systematic review of the research evidence. British Journal of Sports Medicine.39 (12), 884–91. Kraag G., Zeegers MP., Kok G., et al. (2006). School programs targeting stress management in children and adolescents: a meta-analysis. Journal of School Psychology.33: 449-472. Platania-Solazzo, A., Field, T.M., Blank, J., Seligman, F., Kuhn, C., Schanberg, S., et. al. (1992). Relaxation therapy reduces anxiety in child and adolescent psychiatric patients. Acta Paedopsychiatrica, 55(2), 115-120. Rizzolo, D., Zipp, G. P., Stiskal, D. & Simpkins, S. (2009). Stress Management Strategies For Students: The Immediate Effects of Yoga, Humor, and Reading on Stress. Journal of College Teaching and Learning.6. Semple, R. J., Reid, E. F. G., & Miller, L. (2005). Treating anxiety with mindfulness: An open trial of mindfulness training for anxious children. Journal of Cognitive Psychotherapy, 19, 379-391. Stueck, M. & Gloeckner, N. (2005). Yoga for children in the mirror of the science: Working spectrum and practice fields of the training of relaxation with elements of yoga for children. Early Child Development & Care, 175(4), 371-377. White, L.S. (2012). yoga. Journal of Pediatric Health Care. Jan-Feb;26(1):45-56. 2010 Yoga 4 Classrooms® 56 Yoga and Mindfulness for Special Needs Children Ehleringer, J. (2010). Yoga for Children on the Autism Spectrum. 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Children’s Physical Fitness and Academic Performance. American Journal of Health Education.40 (1) 30-36. Related Articles Stress in Children Benn, R. (2004). Reduced stress, increased happiness among middle school students. Paper presented to the International Center for Integration of Health and Spirituality at the National Institutes of Health, Bethesda, MD. Binzen, Mira, Yoga for Stressed-Out Kids, Yoga Chicago, (online) September/October 2009 Brewington, K. (2011) Yoga, meditation program helps city youths cope with stress, The Baltimore Sun, February 23, 2011. Joels, M., Pu, Z., Wiegert, O., Oitzl, M.S., & Krugers, H. J. (2006). Learning under stress: how does it work? Trends in Cognitive Sciences, 10 (4), 152-158. Nardo, A.C., & Reynolds, C. (2002, February. Social, emotional, behavioral, and cognitive benefits of yoga for children: A nontraditional role for school psychologists to consider. Paper presented at the annual meeting of the National Association of School Psychologists, Chicago, IL. Noguchi, Sharon. (online) To Relieve Stress, Schools in Tough Neighborhoods Turn to Yoga, www.insidebayarea.com. December 6, 2009 Romano, J.L., & Miller, J.P. (1996). Stress and well-being in the elementary school: A classroom curriculum. School Counselor, 43(4), 268. McClure, R., Are today's kids too stressed out? http://childcare.about.com/od/behaviorsanddiscipline/f/stress.htm Refers to research from Journal of Personality and Social Psychology, 2009 Yoga in the Schools/Classrooms Alvarez, Kristine. (2007). Yoga in Classrooms Helps Kids Develop Better Skills. (online) www.upublish.info. 2010 Yoga 4 Classrooms® 59 Breslin, M., M. (2006) Workout for mind and body Naperville Central tests notion that exercise makes learning easier, Chicago Tribune, September 13, 2006 Gottipati S. Yoga and nutrition part of curriculum at Brighton elementary school. DemocratandChronicle.com. 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A.Yoga Education Controversial but Worthwhile. (2007). Curriculum Review, 46(8), 11-11. Yoga and Learning Douglass, Laura. The Body at the Center of Education: What Educators need to know about learning. The Body as a Vehicle of Knowing, 2008. Fiore, Kristina, Staff Writer, MedPage Today: Doctor’s Orders: Finding a Better ‘Position to Deal with Disease’ Published November 1, 2009 Pages Ruiz, Fernando: Focusing on A.D.D. Yoga Journal online article Saraswati, S. (1990).Yoga education for children. Bihar, India: Bihar School of Yoga. 2010 Yoga 4 Classrooms® 60 Bresler, L. (Ed.), Knowing bodies, moving minds: Towards embodied teaching and learning (pp.111-125). Boston: Kluwer Academic Publishers. Wenig, Marsha. Yoga Kids. The Role of Sound Nutrition and Physical Activity in Academic Achievement. (1994). (online) Mindfulness in the Schools/Classrooms Cohen, D. Mindfulness in School Curricula. Research Summation. (online) http://www.yogaed.com/resources/Mindfulness_in_School_by_Deb_Cohen.pdf Duvall, M., Mancuso, C., Donnelly, L., Counihan, B., Schmid, T., Shelto-Colangelo, S.,, et al. (2007). Teaching with joy: Educational practices for the twenty-first century. New York: Rowman & Littlefield Publishers, Inc. Edutopia.org. Emotional Intelligence is the Missing Piece (originally published February 22, 2001) (online) www.Edutopia.org/social-emotional-intelligence-learning-education Fogel, Alan. Restorative Embodied Self-Awareness as a Pathway to Well-Being. www.psychologytoday.com/blog/body-sense/201002/improve-educational-outcomesbody-sense-absolutely-free (blogpost, February 15, 2010) Miller, Hohn P., Nozawa Ayako, Ed.D., Contemplative Practice in Higher Education. (paper presented at a seminar on religion and spirituality at University of Miami, March 2004). Encounter, Volume 18, Number 1 (Spring 2005) Psychology Press/ Holistic Education Press. Moore, M.C. (1992). Using meditation in the classroom. Hispania, 75(3), 734-735. Nidich, S.I. et al. School effectiveness: Achievement gains at the Maharishi School of the Age of Enlightenment. Education 107: 49–54, 1986. Reynolds, G., (2010) Phys Ed: Can Exercise Make Kids Smarter? New York Times, September 15, 2010 Shute N. For Kids, Self-Control Factors Into Future Success. NPR.org, February 14, 2011. Power of Visual Imagery/Visualization for Children Cheung, S. (1999). Relaxation training for high school students in Hong Kong. International Journal for Health, Physical Education, Recreation, Sport, and Dance, 35 (4), 133-135. 2010 Yoga 4 Classrooms® 61 Goldberg, Louise (2004). Creative Relaxation: A yoga based program for regular and exceptional student education. International Journal of Yoga Therapy (14), 68-78. Music and Learning Brewer, C. LifeSounds Educational Services. Music and Positive Mood Management in the Classroom: A Research Report. Excerpted from Soundtracks, by Chris Brewer.2005, rev. 2008. 336-207-7505 Nature and Stress Management Wells, N.M., & Evans G.W. (2003). Nearby nature: a buffer of life stress among rural children. Environment and Behavior. Supporting Websites Child & Nature Network: Building a Movement to Reconnect Children and Nature: www.childrenandnature.org/ Consciousness-based Education Foundation: www.cbeprograms.org Edutopia: www.edutopia.org Let’s Move: www.letsmove.gov Mindful Schools: www.mindfulschools.org Music and Learning: www.MusicAndLearning.com Nature Rocks: www.naturerocks.org Reach and Teach – Compassionate Classroom: www.reachandteach.com Responsive Classroom: www.responsiveclassroom.org The Hawn Foundation: www.thehawnfoundation.org Research on Yoga and Education: www.ryeuk.org Teachers TV (podcast videos): www.teachers.tv/video Anyone for Yoga?, www.teachers.tv/video/26328 2010 Yoga 4 Classrooms® 62 KS1/2 PE – Yoga Across the Curriculum, www.teachers.tv/video/31194 Indian Influences: Yoga, www.teachers.tv/video/29268 The Whole Child: www.wholechildeducation.org Yoga Ed.: www.yogaed.com Resources Reference Books Classroom Communication and Social / Emotional Development Frames of Mind: The Theory Of Multiple Intelligences, by Howard Gardner Awakening the Child Heart, by Carla Hannaford How to Talk So Kids Can Learn (at Home and in School), by Adele Faber & Elaine Mazlish Positive Discipline in the Classroom, by Jane Nelson. Available at www.positivediscipline.com. What Do You Really Want for Your Children?, by Dr. Wayne Dyer The Compassionate Classroom, by Sura Hart, Victoria Kindle Hodson Tools for Engagement: Managing Emotional States for Learner Success, by Eric Jensen Movement and Learning Brain Gym, by Paul Dennison & Gail Dennison Handwriting Without Tears, by Janice Olsen Smart Moves, by Carla Hannaford Spark: The Revolutionary New Science of Exercise and the Brain, by John Ratey, Eric Hagerman 2010 Yoga 4 Classrooms® 63 Visualizations for Children (as Supportive to Learning, Social/Emotional Development, and Stress Management) Earthlight, Starbright, and Moonbeam, (guided visual imagery for children) by Maureen Garth The Power of Your Child’s Imagination: How to Transform Stress and Anxiety into Joy and Success, by Charlotte Reznick Ready…Set…R.E.L.A.X.: A Research Based Program of Relaxation, Learning and Self Esteem for Children, by Jeffrey Allen and Roger Klein Spinning Inward, by Maureen Murdock What to Do When You Worry Too Much: A Kid's Guide to Overcoming Anxiety, by Dawn Huebner Yoga Calm for Children: Educating Heart, Mind and Body, by Lynea Gillen and Jim Gillen Service Learning The Kid’s Guide to Service Projects, by Barbara Lewis Supporting Activities 101 Relaxation Games for Children: Finding a Little Peace & Quiet in Between, by Allison Bartl Yoga Games, by Danielle Bersma and Marjoke Visscher Spirit Games, by Barbara Sher Storytime Yoga – Teaching Yoga to Children Through Story, by Sydney Solis 10-Minute Life Lessons for Kids, by Jamie Miller Yoga for Children with Autism Spectrum Disorders: A Step by Step Guide for Parents & Caregivers, by Dion Betts and Stacey Betts Books for Classroom Use Some of these are referenced in the ‘Here’s an Idea’ sections of the Y4C Activities. All of these books serve as wonderful discussion starters, relevant to themes of the Y4C 2010 Yoga 4 Classrooms® 64 program. All are available at Amazon.com unless noted otherwise. Many are also available through Scholastic Books or your school or public library. Celebrate You / Celebrate Diversity All the Colors of the Earth, by Sheila Hamanaka The Colors of Us, by Karen Katz Cornelius, by Leo Lionni I Am a Loveable Me, by Sharon Penchine, C. Ht and Stuart Hoffman Dogs and Bugs go Together…They Really Do!, by Sharon Penchina C.Ht & Dr. Stuart Hoffman I Like Myself, by Karen Beaumont. Swimmy, by Leo Lionni The Rabbit Who Wanted Red Wings, by Carolyn Sherwin Bailey and Dorothy Grider Giraffes Can’t Dance, by Giles Andrede and Guy Parker-Rees. (Celebrate you, diversity.) Empowerment Unstoppable Me, by Wayne Dyer and Kristina Tracy Incredible You, by Wayne Dyer and Kristina Tracy I Take a Deeep Breath!, by Sharon Penchina C.Ht & Dr. Stuart Hoffman The Tiniest Acorn, by Marsha Danzig Metzger Think Positive / Affirmations The Affirmation Web, by Lori Lite and Helder Botelho I Believe in Me – A Book of Affirmations, by Connie Bowen I Think I Am!: Teaching Kids the Power of Affirmations, by Louise Hay and Kristina Tracy Power Thoughts for Teens (Card Deck), by Louise Hay 2010 Yoga 4 Classrooms® 65 Be a Good Citizen / Generosity Have You Filled a Bucket Today?: A Guide to Daily Happiness for Kids, by Carol McCloud I Can Show I Care: Compassionate Touch for Children, by Susan Cotta The Earth and I, by Frank Asch The Giving Tree, by Shell Silverstein. Content It’s Not What You’ve Got, by Wayne Dyer Practice Peace The Peace Book, by Todd Parr Hey, Little Ant, by Phillip and Hannah Hose. (Practice peace, connection.) Move & Groove Bend at the Knees, if You Please, by Sharon Penchina C.Ht & Dr. Stuart Hoffman (preschool) Once Upon a Pose, by Donna Freeman The ABC’s of Yoga for Kids, by Teresa Anne Power Have Alone Time / Reflection Emotion Commotion: Children’s Poems and Activities That Explore Emotions, by Kathy Dietz. Available at www.depotpublishing.com. Kids’ Yoga Book of Feelings, by Mary Humphrey. How Leo Learned to Be King, by Marcus Pfister. Is There Really a Human Race?, by Jamie Lee Curtis Mandala Coloring Book, by Katie Feldman (available at www.childlightyoga.com) Peaceful Piggy Meditation, by Kerry Lee MacLean Sometimes I Feel Like a Mouse, by Jeanne Modesitt 2010 Yoga 4 Classrooms® 66 The Way I Feel, by Janan Cain Mixed Themes Chicken Soup for the Preteen Soul, by Jack Canfield Chicken Soup for the Teenage Soul, by Jack Canfield Kindness: A Treasury of Buddhist Wisdom for Children and Parents, collected and adapted by Sarah Conover That’s Bingzy: Activity Book (Let’s talk about it, discuss and do activities), by Arlene Richards and Mary Taylor (www.bingnote.com) Wisdom Tales from Around the World, by Heather Forest Zen Shorts, by Jon J Muth Music Suggestions These can all be found at www.amazon.com unless noted otherwise. Listening to samples is helpful in choosing music as tastes can be quite personal. It is recommended that you have a mix of fun, upbeat (possibly trendy/current, yet appropriate songs) and calming, relaxation music options, depending on the activity and outcome desired. I Grow With Yoga, by Sammie Haynes & Lisa Flynn/ChildLight Yoga (Available at www.childlightyoga.com) Any of Sammie Haynes’ CDs – songs about peace, earth care, friendship, etc. Dance for the Sun: Yoga Songs for Kids, Kira Willey Any of the Putumayo World Music CD’s Background Music: Mozart, or anything quiet and instrumental such as Steve Halpern, classical music, piano, guitar, Native American flute, etc. Any of the Reflections of Nature Series of Music CDs – www.reflectionsofnature.com These are also often available at stores like Wal-Mart and Target at their listening stations. Music Download Websites: www.itunes.com 2010 Yoga 4 Classrooms® 67 Relaxation/Visualization CDs These are available at Amazon.com unless otherwise noted. A Moment of Peace: Relaxation for Children, by Debbie Milam Imagery for Kids CDs, by Charlotte Reznick, PhD (www.imageryforkids.com) Indigo Dreams Series – Indigo Dreams, Indigo Ocean Dreams, Indigo Teen Dreams, by Lori Lite (also check www.stressfreekids.com) I am a Loveable Me! Series –Affirmations for Children, Sleepy Time Messages for Children, I Take a Deep Breath – 2 Imagine (Best for preschool – G3) Search internet for podcasts of ‘Meditations for Children,’ ‘Visual Imagery for Kids’ or similar. DVDs / Videos These are available at Amazon.com, unless otherwise noted. Please note that none are entirely suitable for the classroom environment. (Watch for Yoga 4 Classrooms DVDs, web interface and iPhone app in 2012!) YogaKids® Series (for 2 – 6 yrs): Silly to Calm, Yoga ABC’s, etc. – YogaKids *Pizza Party (for 2 – 6 yrs) – Lisa Detamore *Storyland Yoga – Playful Planet * Whale Yoga – Jodi Komitor *Yoga by the Dozen (for 2–6 yrs) – JoAnna Ross *Shanti Generation (Preteens / Teens) – Abby Wills * Available at www.childlightyoga.com. Cards, Kits, Games & Other Helpful Items Yoga 4 Classrooms Activity Card Deck – www.yoga4classrooms.com *Yoga Garden Game – www.yogakids.com Yoga Bingo – Spiraling Hearts – www.spiralinghearts.com 2010 Yoga 4 Classrooms® 68 *ABC Yoga Cards for Kids – Learn with Yoga *Yoga Pose Coloring Book – Spiraling Hearts *Yoga Activity Book – Spiraling Hearts Yoga Kit Instruction Book: Fun and Fitness, Imaginazium – www.imaginazium.com *Yoga Pretzels Cards – Barefoot Books *Yoga Planet Cards – Barefoot Books *Power Thoughts for Teens Cards – Louise Hay Respect the Earth or Good Citizenship Flash Cards, by Eeboo – www.amazon.com Yoga for Teens Card Deck, by Mary Kaye Chrissicas – www.amazon.com Peace Mandala Coloring Book or Everyone’s Mandala Coloring Book, Vol. 1, by Monique Mandali – www.amazon.com *Mandala Coloring Book – Spiraling Hearts – www.spiralinghearts.com 3-D Yogis and Yoginis (Box of poses/figurines) – www.rayzodyssey.com *Available at www.childlightyoga.com. Vendor Recommendations Dollar Tree, Christmas Tree Shop, or outside! – gratitude ‘Rocks’ Oriental Trading Company – stamps, stickers, jelly bracelets, beach balls, bendy characters, award certificates, seashells, craft supplies, scarves, feathers, themed items, etc. – www.orientaltradingcompany.com Montessori Services – unique books, toys, etc. which promote a peaceful world, understanding of the human body, appreciation of the natural world, etc. www.montessoriservices.com Overstock.com – great place to search for a good deal on books and videos – www.overstock.com Amazon.com – books, games, DVDs, music at reasonable prices and free shipping on orders over $25. Also provides info about ‘used’ items at often significantly lower costs. 2010 Yoga 4 Classrooms® 69 Useful Websites The Kids Yoga Resource – www.thekidsyogaresource.com ChildLight Yoga / Yoga 4 Classrooms Blog – filled with lesson plans, informative, related articles, product reviews, etc. Songs for Teaching – www.songsforteaching.com Yoga in My School – www.yogainmyschool.com Compassionate Kids – www.compassionatekids.com Kids for Saving Earth – www.kidsforsavingearth.org Kids Health – www.kidshealth.org Bing Note – www.bingnote.com Reach & Teach – www.reachandteach.com Responsive Classroom – www.responsiveclassroom.com Visual Imagery for Kids – www.imageryforkids.com Edutopia – www.edutopia.com The Whole Child – www.wholechildeducation.org Continuing Education Yoga for Children ChildLight Yoga® – www.childlightyoga.com YogaKids® – www.yogakids.com Next Generation Yoga® – www.nextgenerationyoga.com Karma Kids – www.karmakidsyoga.com Yoga in Schools Yoga 4 Classrooms – www.yoga4classrooms.com 2010 Yoga 4 Classrooms® 70 Yoga Ed.® – www.yogaed.com YogaKids® Tools for Schools – www.yogakids.com Mindfulness in Schools Mindful Schools – www.mindfulschools.org Hawn Foundation – www.thehawnfoundation.org Yoga for Teens ChildLight Yoga for Teens – www.childlightyoga.com Yoga 4 Teens – www.yogaminded.com Shanti Generation – www.shantigeneration.com Yoga for Children with Special Needs Creative Relaxation Yoga Therapy for Children with Autism and Special Needs – www.yogaforspecialneeds.com Yoga for the Special Child® – www.specialchild.com Yoga for Babies and Toddlers ChildLight Yoga Baby & Toddler Yoga – www.childlightyoga.com Other Suggested, Related Workshops & Trainings BrainGym 101® – www.braingym.org Responsive Classroom® – www.responsiveclassroom.com 2010 Yoga 4 Classrooms® 71 ABOUT THE AUTHOR Lisa Flynn is the founder and director of ChildLight Yoga and Yoga 4 Classrooms, organizations providing evidence-informed yoga and mindfulness education to children in schools and communities, and trainings for professionals whose work supports the well-being of children. It is her mission to teach strategies that help children and youth develop resilience, positive perceptions, good health habits and mindful awareness. During a dark period of depression and disordered eating in her college years, Lisa discovered yoga as a life-saving practice. Following her recovery, she often wondered if having these tools earlier in life may have made a difference. Could yoga serve as preventative "medicine", helping to strengthen emotional resilience, particularly for children and youth affected by trauma or adverse life circumstances? At the time she didn't know the hows and whys, but she knew from her own experience that yoga could indeed heal the body and soul. The seeds were planted. Years later, as a new mother, Lisa she noticed that when her toddlers would join her morning yoga practice, it was not only fun and natural for them, but seemed to improve their focus and mood while promoting parent child bonding. She went on to search her local area for children's yoga classes and came up empty-handed. She attended the first of many related trainings in 2003 and quickly was teaching up to 15 classes per week. ChildLight Yoga was officially founded in 2005. Lisa developed the ChildLight Yoga Teacher Trainings and Yoga 4 Classrooms Professional Development Workshops and Trainer Intensives which she and her team now share nationally. She serves as a curriculum consultant and speaks regularly at yoga, mindfulness, education and school counseling conferences, as well as schools and yoga centers around the country. She is also a respected leader and collaborator in the school yoga and mindfulness movement and greater kids' yoga community internationally. Lisa has authored several program manuals related to yoga for children and published the Yoga 4 Classrooms Card Deck in 2011; and Yoga for Children: 200+ Yoga Poses, Breathing Exercises, and Meditation for Healthier, Happier, More Resilient Children(Adams Media, 2013). She is also the co-creator of I Grow With Yoga, the popular CD of yoga songs for children. Lisa has written numerous articles on the topic of yoga for children and yoga in schools for publications such as Yoga Therapy Today, Yoga Living, and Green Teacher, as well as through online outlets such as Elephant Journal.com. Her work has been featured by several TV news programs including Fox News and WMUR-TV's Chronicle NH, as well as in Kiwi Magazine, Parenting, Yoga Journal and Yoga Teacher Magazine, among others (see Press page). 2010 Yoga 4 Classrooms® 72 In addition to 500 hours of adult yoga training received through the YogaLife Institute of NH, Lisa has earned an additional 250+ hours of yoga for children and related training through organizations such as Color Me Yoga, Yoga Ed, Every Kids Yoga, Circus Yoga, Itsy Bitsy Yoga, Musical Yoga Adventures, Yoga Minded's Yoga for Teens, Radiant Child, and Adventure Play, among others and continues her education at trainings, workshops and related conferences each year. Lisa is an active member of several professional organizations including Yoga Alliance, The International Association of Yoga Therapists (IAYT), Yoga Service Council, Mindfulness in Education Network, Association for Mindfulness in Education, and the Seacoast Association of Yoga Teachers in Action (SATYA), which houses The Teen Yoga Network, which she founded in 2012. Lisa is also actively involved in several other groups and organizations which are focused on supporting and growing the field of contemplative education. With a degree in Communication, Lisa spent over 10 years working as a Senior Advertising Executive and subsequently as a Marketing Director in Atlanta and Chicago. After moving back East to start a family, she spent five years as a Business Manager for a commercial property developer. She is extremely grateful to have the opportunity to combine the knowledge and skills gained from her professional background with her passion for yoga and children. Most importantly, Lisa is a Mom. Admittedly, work, her children's activities and running a household can prove stressful at times. She uses yoga, meditation, gratitude and positive thinking to maintain balance in her life. Her intention is to inspire her young students to do the same, providing them with tools they can use for a lifetime of health and wellness. 2010 Yoga 4 Classrooms® 73 CONTACT US Office of ChildLightYoga and Yoga 4 Classrooms Contact: Lisa Flynn Address: 53 Washington Street, Suite LL100 Dover, NH 03820 Phone: 603-343-4116 Email: [email protected] Websites: www.yoga4classrooms.comand www.childlightyoga.com JOIN OUR COMMUNITY Yoga 4 Classrooms Facebook: www.facebook.com/yoga4classrooms Twitter: www.twitter.com/yoga4classrooms Blog: http://www.yoga4classrooms.com/_blog/Yoga_4_Classrooms_Blog ChildLight Yoga Facebook: www.facebook.com/childlightyoga Twitter: www.twitter.com/childlightyoga Kids Yoga Resource Blog: www.thekidsyogaresource.com 2010 Yoga 4 Classrooms® 74
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