- Lay as still as possible on your back. (Legs are fully extended, arms fully extended down towards hips, eyes may be open or closed)
- Try your best to not distract a neighbor. (Take this time for yourself to refocus for the rest of your day).
- During relaxation your belly should gently rise and fall with every inhale and exhale.
Goal: Is to breathe. Let go of any tension, stress, anxiety, worries that you may be feeling. Simply inhale and exhale. (I often say, “The only thing I should notice right now is your breath. I may see your belly rise for five long, slow seconds and lower for five seconds”).
- Here Comes the Sun by The Beatles or Nina Simone
- Over the Rainbow by Israel Kamakawiwo’ole
If you are able, consider taking your yoga practice outside. I often have students tune into nature and ask them after relaxation what they may have heard or felt during relaxation. For example, if they felt the sun, wind or itchy grass; if they heard birds singing, an airplane, or a lawnmower. This is often generates an enlightening discussion about stopping or slowing our minds down and being present in the moment.
How to progress the time of relaxation:
For Grades K-3 start with 1 minute. Weekly add 15 seconds as needed.
Students may finish an 8-10 week class at 2 minutes and thirty seconds.
As students get older, a group may be able to actively relax for up to 5 minutes!