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Week 1 OUTLINE

HERE IS A GUIDE ON HOW TO STRUCTURE YOUR YAMAS LESSON.

CLASS INTRO (15 MINS)

ACTIVITY 1: LINKED TO SOCIAL TOPIC (15 MINS)

ACTIVITY 2: LINKED TO PHYSICAL TOPIC (15 MINS)

CONCLUSION AND MEDITATION (10 MINS) 

THIS WEEKS SOCIAL FOCUS IS : Understanding Mindfulness

THIS WEEKS PHYSICAL FOCUS IS : Body awareness – My body in space

1. CLASS INTRO - 15 MINS

A. WELCOME CLASS AND INTRO TO TOPIC- 5 mins

GET THE GROUP SEATED AND FOCUSED, INTRODUCE YOURSELF AND SESSION RULES.

UNDERSTANDING MINDFULNESS 

Mindfulness means to pay attention, on purpose, to the present moment. Focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.

Questions to start discussions:

What is mindfulness? Why do I need mindfulness? What does being mindful feel like? Can you notice when others are being mindful or mindless? 

UNDERSTANDING BODY AWARNESS – MY BODY IN SPACE

Body awareness is the ability to understand where our bodies are in space and how our bodies move.

Body awareness is how conscious and connected you are to your own body.

Questions to start discussions:

Why is body awareness important? How can it benefit us?  

B. COMPLETE JOURNAL OR WORKSHEET- 5 mins

NO LONGER THAN 5 MINS

Stick in and complete necessary worksheet, write thoughts and topic definition (worksheet will say the weeks social skill and the weeks physical skill)

C. Quick 5 pose stretch/warm up:- 5 mins

NO LONGER THAN 5 MINS

(5 new poses or stretches each week) Salutes if desired

2. SOCIAL TOPIC GAME/ ACTIVITY (15 min)

Topic- Mindfulness

There are 3 activity options below, select the one best suited to your age group. If you have spare time feel free to complete 2+ activities with your group. 

A. 3 minute Body Scan meditation

What you need: Script written below. 

Instructions: Read out the script as the children lay calm and still. 

Sit or lie down in a comfortable position and bring attention to your body.
Close your eyes and feel the weight of your body on the chair or on the floor you are on
Take a few deep breaths… breathe in through your nose 1 2 3 4 breathe out through your mouth 4 3 2 1 breathe in through your nose 1 2 3 4 breathe out through your mouth 4 3 2 1.

Now bring your attention to the top of your head. Sense this area, what do you feel?
As you breathe, relax the top of your head. Continue to breathe and move your attention to the side of your head in your ears. What do you sense? Do you hear anything?

Now bring your attention to the neck and throat, let them be soft. Relax. Soften your jaw. Let your face and facial muscles be soft. Smile softly and gently notice your back against the chair.
Bring your attention into your stomach area. If your stomach is tense or tight, let it soften.
Take a breath. Notice your hands. Are your hands tense or tight? See if you can allow them to soften. Notice your arms, feel any sensation in your arms. Let your shoulders be soft.

Bring your attention to your legs and your feet. Feel your feet touching the ground and making a connection with it. Now notice your whole body present. Take one more breath, be aware of your whole body as best you can. Take a breath and then when you’re ready you can open your eyes.

Benefits: This activity can be used to help calm a busy mind and bring our awareness to the present moment.

B. Senses Countdown

C. The Raisin

D. Mindful Breathing

Video guides below if available 

3. PHYSICAL SKILL- GAME/ ACTIVITY (15 min)

Topic- Body Awareness 

There are 3 activity options below, select the one best suited to your age group. If you have spare time feel free to complete 2+ activities with your group. 

A. YOGI SAYS - (YK-3)

B. Mirror - (Y4-6)

C. Through the Hoop

D. Spatial Awareness

Video guides below if available 

4. ENDING DISCUSSION & MEDITATION (10 min)

BRING THE GROUP BACK INTO A CENTRAL CIRCLE, DISCUSS ANY LAST IDEAS OR LEARNINGS FROM THE GAMES AND ANSWER ANY LAST QUESTIONS 

Ask the kids what they have learnt and how they will carry these skills into the rest of their week 

FINISH WITH A NEW MEDITATION EACH WEEK

BODY SCAN- READ SCRIPT AS CHILDREN LAY STILL AND CALM

Namaste Yogis- it’s __teachers name__ Here.
Today I am going to give you what the Yogis call a Yoga Nidra. It’s also known as a Body Scan. The teachers at Flying yogis give this meditation at the end of most of their classes and it helps even the most restless kids relax.
Find a comfy place to lie down. On your bed or floor… on your own, with your mum, dad, sister, brother- as long as they dont interrupt you… you can even lie with a calm cat or dog.
Close your eyes. Take long deep breaths. Slowly inhale for 4 counts, .. 1…2…3…4 , Slowly Exhale for 6 counts. 1….2….3….4….5….6….
Now when you have started to relax- make a wish. Wish something wonderful for you, your family or the world. Remember all the things you are grateful for- your body; your family; your friends; your passions and pastimes. It helps to meditate with a little smile on your face!
Now i want you to squeeze every muscle in your body.. SQUEEEEEEEEZE… And now relax. Again SQUEEEEEEEEEZE…. And now relax . last time SQUEEEEEEEEEZE…. And now relax.
We are going to relax every part of the body. When i mention a body part- breathe in to that body part, then breathe out any tension you may be holding.
Let’s start with the toes… breathe into the toes. (pause) … breathe out from your toes until your toes are completely relaxed.
Relax your feet… breathing in and out of your feet.
Relax your ankles ; Your shins and calves; Your knees; Your thighs… your hips and even relax your bottom!!
Relax your belly and chest … then breathe into the back of your body and relax your lower back; your spine; your shoulder blades..
Relax all around your heart and lungs
Relax your shoulders; Relax your arms and elbows; Your wrists; hands and fingers.
Now relax every bone and muscle in your face. Your jaw and chin; your cheeks; your cheekbones; your lips; teeth; tongue… your nose; your ears… breathe into your eyes- relax your eyelids. RElax your eyebrows; forehead and the point between your eyebrows… this is your third eye. Breathe all worries out of your mind and brain. Relax your skull…. And relax your brain….
Feel like you are so heavy… you weigh a tonne. You couldn’t move- even if you tried. Heavy, heavy, sinking, sinking, sinking into the ground. So still…..
Now i want you to feel as light as a feather… so light. Float right out of your room. Flip and float high in the sky. Up on a cloud.. You can float to anywhere you want. It could be a tropical island; a beach; try to float anywhere in nature that you feel peace. And stay floating on your cloud a while… free from stress, harm or worry.
Now i will count backwards from 10 slowly. As i count, id like you to slow your breath down so it takes the length of the count. And as i count, i want you to relax deeper and deeper…
10………….1
Now it’s up to you to take your time…. Wiggle your fingers and toes, arms and legs… and very slowly come up to seated. If you can keep your eyes closed even better.
Now remember your wish,……. Sing one ohm…. OHM
Namaste little Yogis

 

5. GAME SUGGESTIONS FOR IF YOU HAVE EXTRA TIME

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