Bringing Yoga to the Classroom: The Evolution

During the next week, I worked to return to my original intention: to pair the time in tree pose with a visualization/lesson on trees to encourage students to think beyond themselves. I realized that the third graders were reading about the life cycle of a plant in social studies. I quickly adapted our short time in yoga to reflect their reading. For the rest of the week, I worked to incorporate information about trees that would appeal to the third grader’s experience. For example, I talked about why some trees loose their leaves and others, evergreens, don’t. To incorporate eye movement into tree pose, I asked students to find a gaze point, and to shift as I signaled if they felt comfortable. To stimulate the eyes’ focusing ability, I asked them to shift focus from an object nearby to something farther away.

Because students were eager to explore more poses, I incorporated, garudasana, eagle pose. I chose garudasana because of its similarity to Brain Gym’s “Hook-ups” and “Cross Crawl” exercises. In Smart Moves, Hannaford states that “Cross Crawl” stimulates the hippocampus and improves learning and memory (132). The crossing of limbs in “Hook-ups” “consciously activates the sensory and motor cortices of each hemisphere of the cerebrum, especially the large area devoted to the hands” (133). Additionally, the movement stimulates “the entire motor coordination system and the vestibular system . . . bringing the system into coherence, ands assisting focus, learning and memory” (134). Graudasana thus has the potential to challenge the third graders’ thirst for a challenge and stimulate brain

Yoga Calm for Children offers several lesson plans for varying age groups. I noticed something fundamental that I’d been neglecting to incorporate into my time with the third grade: svasana! I began to give students time to integrate their short yoga experiences following the format suggested by the Gillens in Yoga Calm: I asked students to do a “one-minute exploration” with their heads down at their desks. Some days I gave students a format, “think about a time you felt strong,” other days I left the “exploration” open-ended. I offered two students the opportunity to share afterwards. It seemed that this svasana-like time in particular impacted the students’ behavior during the remaining hour of school.

/by

Yoga and Reading in Elementary School: Conclusion

At first, I felt suspicious of books on yoga for children. I initially felt that incorporating too many elements, like music, acting, costume, puppetry, shouldn’t dilute yoga. However, as I reviewed why I thought yoga for children might be important – to provide them with tools to know and interact with their own bodies – I realized that yoga for children really is a different beast. Because children’s brains and bodies are developing at a fast pace, yoga can be a tool to get to know their bodies through the changes. 

The impact of yoga-like movements’ stimulation on the brain is something I can only begin to grasp. Most yoga programs designed for children provide anecdotal data on yoga’s impact on the brain. I have relied heavily on one source, Smart Moves, by Carla Hannaford to build my understanding of how this happens within the brain. At the very least, yoga offered the third grader’s brains an opportunity to stimulate three-dimensional focus before entering into an activity that demands two-dimensional focus, thus offering an emotional and physical break from the rigor of the classroom. For the third graders I work with, yoga has been an opportunity for them to know me better, and I them.

/by

Student Experiments with Sequence Creation

As part of Denver’s Axis Yoga teacher training, aspiring teacher’s hone in on their skills by designing personal experiments using yogic philosophy.  In wanting to work on her sequencing skills as well as increasing her knowledge for using yoga as medicine, this student chose to create asana sequences that catered to healing particular ailments. She carried out this experiment by enlisting the help of four friends to be her willing and enthusiastic test subjects. She designed specific sequences for them based on their chief physical complaints.

/by

Creating Sequences for Specific Ailments

The idea came to me while meditating in class about mid-October.  As I was fighting myself to focus on the white light resonating from the middle of my head, it came to me. I wanted to make sequences for my friends. Specifically for my friends with ailments. Thus unfolded my four part (sequencing, ailment understanding, my practice and translating them all to ASL) personal experiment.

First, I wanted to work on my sequencing skills. This has been nagging on me as a particularly scary responsibility for a future yoga teacher. I not only hope to gain the skills required to create a proper sequence, but to also have some stock sequences to go back to in case I get yoga writer’s block. I also want to be able to have some sort of helpful pointers for the people who come into my classes with unexpected illnesses or physical  injuries. I have heard countless teachers tell me countless horror stories of classes gone wrong. While I’m sure I wont have a perfect track record, Id like to minimize the negativity that might reside in or result from my classes. Practice makes perfect. So I contacted my friends I knew who had an interest in yoga and asked them if I could make them a personal sequence. Most of them were 100% on board, much to my excitement. Next, I asked them to share their most prominent ailments. Again, they were happy to do so. People love the idea of relief, so getting good participation was a piece of cake.

 As I started making the sequences, I realized, to no shock or awe, that I knew very little about yoga for “medicine.” I ordered the book, but, as of now, it still has not arrived, so I utilized teachers and the good old internet (yogajournal.com, mostly) to aid me in my trek. What I found was astonishing! All of the poses that you would think would help a certain problem, do! Once you have the basic understanding of what you are trying to do, generally, you can handle the smaller scale problems! I love it! I only wish I had more people to practice on. I’ll be making up imaginary people with imaginary ailments from now on to practice with! I am starting to feel more and more confident in, as Kevin says, treating the person, not the problem. **The sequences and the reviews of my new yogis are below**

/by

Jason’s Sequence

**Designed for lower back pain, weak knees, stress, anxiety, weight loss**

NOTE

All poses should be done vigorously and held for an extended period of time. Modifications are available if needed for your knees. I’ve provided a longer meditation period for grounding and relaxation.

Dandasana-Staff

Baddhakonasana-Bound Angle

Bhardavajasana I-Bhardavaja’s Twist

Cat/Cow

Suptabadhakonasana -Reclined Bound Angle

Uptavishtakonasana -Open Angle Pose

Trikonasana -Triangle

Vrikshasana -Tree

Trikonasana -Triangle

Garudasana-Eagle

Parvritta Trikonasana -Revolved Triangle

Uttanasana -Standing Forward Fold

Ardha Chandrasana-Half Moon

Ardhabadhapada Uttanasana -Half Lotus Forward Bend (?)

Ardha Matsyandrasana -Half Sage Twist x2

Salambasana +Var. -Locust

Bhujangasana -Cobra

Adhomukasvanasana/Balasana -Dog/Childs

Parvrittajanusirsasana -Revolved Head of the Knee Pose

Janusirsasana -Head of the Knee Pose

Supta Padangusthasana-Reclining Big Toe with a strap

Paschittmotanasana -Seated Forward Fold

Malasana-Garland Pose

Pasasana-Noose Pose

Sarvangasana -Shoulder Stand

Halasana -Plow

Karnipidasana -Womb Pose

Shavasana -Corpse

 Bonus Move: VIPARITA KARANI MUDRA

Meditation: sit quietly in an upright comfortable position and start silently counting backward from 50. As your concentration improves, you can move the starting count higher, to 100, 200 or even 500. This exercise will improve your concentration and help you remember things better.

Jason’s Comments:

“I am brand new to yoga. I am studying massage therapy, and that’s making Chelsea and my’s transitions into our new careers much easier, because we are going into similar fields and we are doing it at the same time. We are a great support and source of strength to each other. I never had an interest in yoga, but when I was told to stay strong in my body for massage therapy, I turned to Chelsea and her yoga. She created my sequence, which was similar to hers. It was nice to be able to do it together. I feel stronger, calmer and more confident in yoga and in my body. My back feels much better, too.”

/by

Nicholas’ Sequence

**Designed for relaxation, concentration, and back and shoulder stiffness**

 NOTE

This will be a twist sequence to loosen up your back. The warmup and cool down, along with the forward folds should loosen your shoulders. Focus on the poses and hold them for extended amounts of time. The important emphasis for relaxation and concentration will be meditation, so I put in two extended sets.

To begin, sit quietly in an upright comfortable position and start silently counting backward from 50. As your concentration improves, you can move the starting count higher, to 100, 200 or even 500. This exercise will improve your concentration and help you remember things better.

To Begin your asana, start in a seated position.
Arms grasped, stretch them above head, raising shoulder girdle. Reverse grip
Arms grasped behind back. Stretch chest out.
Eagle Arms                                                                                                                                           
Dandasana (Staff)
Baddha Konasana (Bound Angle)
Cat/Cow
Tabletop position, extending opposite arm and leg
Tabletop twist, lifting one arm to sky
Adho Mukha Svanasana (Down Dog)
Side Arm Balance (Balance on right hand and right knee, place sole of left foot on floor behind right foot with left leg straight, extend left arm over left ear as left leg lengthens back-reverse)
Adho Mukha Svanasana
Uttanasana (Standing Forward Fold)
Tadasana-Mountain
Tadasana side stretch
Tadasana
Uttanasana
Plank
Caturanga Dandasana
Bhujangasana (Cobra)
Adho Mukha Svanasana
Uttanasana
Tadasana
Uttihita Trikonasana (Triangle)                                                                                                          
Uttihita Parsvakonasana (side angle)                                                                                                 
Prasarita (forward fold with wide legs)                                                                                               
Uttihita Trikonasana (Triangle)                                                                                                         
Uttihita Parsvakonasana (side angle)                                                                                                
Prasarita (forward fold with wide legs)                                                                                               
 Uttihita Trikonasana                                                                                                                         
Parivrtta Parsvakonasana (revolved side angle)                                                                                  Prasarita                                                                                                                                              
Uttihita Trikonasana                                                                                                                        
Parivrtta Parsvakonasana (revolved side angle)
Tadasana                                                                                                                                       
Uttanasana                                                                                                                                                  
Adho Mukha Svanasana
Tadasana
Utkatasana (Chair)                                                                                                                        
Utkatasana Twist to the Right
Utkatasana/Tadasana/Utkatasana
Utkatasana Twist to the Left
Tadasana for a break                                                                                                           
Sirasana/Ragdoll
Back into Trikonasana (Triangle)                                                                                                 
Parvivrtta Trikonasana (Revolve Triangle)                                                                                          
Prasarita Padottanasana (Wide Leg Forward Bend)
Arda Chandrasana (Half Moon)
Tadasana to demonstrate Parvrtta Arda Chandrasana (Revolve Half Moon)
Parvrtta Arda Chandrasana
Tadasana                                                                                                                                       
Utkatasana                                                                                                                                         
Utkatasana Twist Right                                                                                                                Utkatasana                                                                                                                                   
Utkatasana Twist Left                                                                                                                  Utkatasana                                                                                                                                      
Tadasana                                                                                                                                Uttanasana                                                                                                                                       
Vinyasa flow to adho mukha svanasana                                                                                                   
All 4’s tabletop                                                                                                                                 
Kneeling side stretch (hips over knees, walk hands out front and over to the side, reverse)             
Come to seated position                                                                                                                  
Dandasana (staff)                                                                                                                         
Marichyasana (sage twist)                                                                                                           
Dandasana (staff)                                                                                                                                         
Janu sirsasana (head to knee)                                                                                                              
Baddha konasana (bound angle)                                                                                
Paschimottanasana (seated forward bend)                                                                                             
Viparita Karani Mudra                                           
Uttihita Trikonasana (Triangle)                                                                                                            
Uttihita Parsvakonasana (side angle)                                                                                               
Prasarita (forward fold with wide legs)                                                                                             
Uttihita Trikonasana (Triangle)                                                                                                         
Uttihita Parsvakonasana (side angle)                                                                                               
Prasarita (forward fold with wide legs)                                                                                              
Uttihita Trikonasana                                                                                                                         
Parivrtta Parsvakonasana (revolved side angle)                                                                                 
Prasarita                                                                                                                                              
Uttihita Trikonasana                                                                                                                        
Parivrtta Parsvakonasana (revolved side angle)
Tadasana                                                                                                                                      
Uttanasana                                                                                                                                            
Adho Mukha Svanasana
Tadasana
Utkatasana (Chair)                                                                                                                       
Utkatasana Twist to the Right
Utkatasana/Tadasana/Utkatasana
Utkatasana Twist to the Left
Tadasana for a break                                                                                                          
Sirasana/Ragdoll
Back into Trikonasana (Triangle)                                                                                                
Parvivrtta Trikonasana (Revolve Triangle)                                                                                         
Prasarita Padottanasana (Wide Leg Forward Bend)
Arda Chandrasana (Half Moon)
Tadasana to demonstrate Parvrtta Arda Chandrasana (Revolve Half Moon)
Parvrtta Arda Chandrasana
Tadasana                                                                                                                                      
Utkatasana                                                                                                                                   
Utkatasana Twist Right                                                                                                                Utkatasana                                                                                                                                   
Utkatasana Twist Left                                                                                                                  Utkatasana                                                                                                                                      
Tadasana                                                                                                                                        Uttanasana                                                                                                                                      
Vinyasa flow to adho mukha svanasana                                                                                                   
All 4’s tabletop                                                                                                                                
Kneeling side stretch (hips over knees, walk hands out front and over to the side, reverse)            
Come to seated position                                                                                                              
Dandasana (staff)                                                                                                                  
Marichyasana (sage twist)                                                                                                            
Dandasana (staff)                                                                                                                                   
Janu sirsasana (head to knee)                                                                                                             
Baddha konasana (bound angle)                                                                                     
Paschimottanasana (seated forward bend)                                                                                       
Viparita Karani Mudra
Savasana

 A good ending meditation could be Tratak. Sit yourself at eye level to a lit candle. Close your eyes and get into a meditative mind set. Once you have opened your eyes from the meditation exercise, focus solely on the light of the candle without blinking for a long as you can and you should be able to rain your mind to hold onto a particular thought. Start doing this for five minutes and work your way up to a longer practice. Most yoga concentration exercises revolve around practicing regular and daily meditation.

Nicholas’ Comments:

“I have taken yoga classes recently. I am new to yoga, and I am always struggling to understand what a lot of poses are. This sequence takes me an hour to get done, and by the end I feel like I am in a different world. I don’t notice myself being less stressed in daily life, but at least at the end of my sequence I feel relaxed and ready for the day.”

/by

Emily’s Sequence

**Designed for slight asthma, wrist pain, weak ankles, stiff knees**

NOTE

Hold each pose for as long as is comfortable. Do NOT continue if you have pain. You can work up to extended length of the poses.

 Virasana (Hero’s Pose). If you need a modification to make it more comfortable, sit on a block or blanket to elevate the hips from the knees and ankles. Take a few deep, yogic breaths. Exhale with a long “Om.”

Tadasana (Mountain Pose)

Urdhva Hastasana (Upward Salute)

 Uttanasana (standing forward bend)

Plank

Chaturanga (elbows at 90 degrees)

Urdhva Mukha Svasana (Up Dog)

Adho Mukha Svasasana (Down Dog)

Virvidrasana Two (Warrior Two)

Utthita Parsvokanasana (Extended Side Angle)

Utthita Trikonanasana (Triangle)

Malasana (Garland)

Balasana (Child’s Pose)

Dandasana (Staff Pose)

Shivasana (Corpse)

 BONUS POSES:

 ½ MOON POSE

 VIPARITA KARANI MUDRA

 Emily’s Comments:
“I started the sequence about a month ago. My hope was that it would help me eliminate stress from my life. The first time I did the sequence it took me about an hour, afterward I felt great! I had stretched out all the achy muscles and relaxed. The next day, I had achy muscles again, but this time from doing the sequence. I stuck with it though, and by the next day the achy muscles had disappeared.
Now I do the sequence in about a half hour, and it has been a tremendous addition to my daily routine. I usually do it at night, around 10pm, due to my late schedule. This falls about 4 hours before I fall asleep. It is a great way for me to switch from school mode to relax mode.
Though I saw no changes in the conditions I had originally claimed, I also didn’t see any pain from them, which is rare. Usually when I start a new exercise regime or yoga routine, I do see pain once or twice. So I am taking the lack of pain as a good sign. I did however, prior to starting the sequence, have plantar fasciitis, which for some strange reason, I had forgotten to claim as an ailment. After starting the sequence the pain from the plantar fasciitis improved greatly.”

/by

Rachel’s Sequence

**Designed for anxiety, headaches, and asthma, with an emphasis on relaxation**

 NOTE

Hold each pose for as long as is comfortable. Do NOT continue if you have pain. You can work up to extended length of the poses.

Virasana (sitting on your knees) or Sukhasana (cross legged)

Cat/Cow Pose.

Tadasana (Mountain)

Uttasana (standing forward fold)

Plank

Chaturanga

Bhujangasana (cobra pose)

Adho Mukha Svasana (Down-Dog)

Repeat

Trikonasana (triangle)

Prasarita Padottanasana (extended spread leg forward bend)

Parivrtta Trikonasana (revolved triangle)

Tadasana

Baalasana (child’s pose). 

Uttana Shishosana (extended puppy).

Seated Twists

 Janu Sirsasana (head to knee forward bend)

Supta Virasans (reclined hero)

Svasana (corpse pose).

BONUS POSES:

½ MOON POSE

VIPARITA KARANI MUDRA

 Rachel’s Comments: (This was taken from her Facebook status after her first one on one with me)

 “Oddly enough I learned a lot about myself from one session of yoga. I learned I love yoga, I learned that I can do yoga, I learned I never give myself enough credit, and I learned that doing yoga for the first time ever is gonna make me hella sore but in spite of that I can not wait to do it again. Thank you so much Chels for teaching me so much and not even meaning to. You will make an excellent yoga teacher!”

/by

Student Experiments with Teaching Yoga to Kids

As part of Denver’s Axis Yoga teacher training program, students engage in final student experiments that incorporate what they have learned in the 3-month training into their daily lives. As someone who works with at-risk youth, this student chose to bring her knowledge of yoga to the kids she works with. She had to change her expectations and modify the poses to gear the class towards rambunctious elementary school kids. Her account of the experience follows.

/by

Thoughts on Teaching Yoga to Kids

As I prepare to conclude my yoga teacher training and move out into the world as an instructor I would like to bring yoga to those people who may otherwise not have access or afford to practice yoga. One population in particular, with whom I already work, is inner city youth. In my role as a youth program manager in affordable housing sites around Denver, I’ve been imagining the power and impact that yoga could have with this population.

Inspired by my desire to continue to work with youth and motivated by the final personal experiment, I chose to explore the pedagogy of teaching yoga to youngsters. With my three month Yoga Teacher Training coming to an end, I feel more or less confident with the idea of teaching to a room of compliant adults who generally are quiet and relatively good listeners. In contrast, my day job, working with youth in a chaotic and haphazard manner made me curious about what a class full of rambunctious elementary aged children practicing yoga would look like. I began by researching several books on teaching strategies for working with children, I explored accounts of teachers who interface with kids, and worked to modify my general teaching knowledge to my understanding of youth development methodology.

/by