SUNDANCE

Step-By-Step Sundance

Introduction to the Sundance:

Pose Knowledge

• Plank
• Chaturanga (High plank to low plank/push up)
• Warrior 1
• Warrior 2

Verbal Cues:

Inhale tall, Dive down low
Walk your feet back nice and slow
Down Dog, here we go!
Shake out the right leg,
Shake out the left leg.
Right leg high, Step your right foot through (in between your hands)
Warrior 1,
Open up to Warrior 2
Cartwheel your arms down to plank.
Chaturanga!
Upward facing dog (dog howl)
Downward facing dog (dog bark)
Left leg high, Step your left foot through (in between your hands)
Warrior 1,
Open to Warrior 2
Cartwheel your arms down to plank.
Chaturanga!
Upward facing dog (dog howl)
Downward facing dog (dog bark)
Bend your knees, look up towards your hands
Jump up
Say, “Hello Toes,”
Inhale tall
Exhale say, Ahhhhhh.

Progression of Music: Shake It Off

Proceed to this next step when you feel as though students have a strong understanding of the Sundance.  Their bodies are safe (in self space not touching another student, quiet and calm), respectful (to you the teacher, the space you are in and to their peers) and responsible (their voice volume, staying on task, with any equipment you may be using).  The privilege of music can be added into the yoga lesson. Add in a 3-4 minute pop song (Shake It Off by Taylor Swift, Uptown Funk by Bruno Mars, Fight Song by Rachel Platten). After the song ends, have the class sit down.  Here you can lead a self-assessment.  This may sound like, “Now we are going to reflect on our expectations of being safe, respectful and responsible.  How should our body look and sound when we are practicing yoga?  How was your body safe?” See examples from above.

Building onto the Sundance:

The more movement you add to the Sundance routine, the clearer expectations need to be.  For example, if your pace is too fast, students who are unsure of the pose or may have different learning abilities will find space to be off task.

Model new poses every time they are introduced.  For example, if adding the Chair Pose to the next lesson, explain how to do the pose and show students with your body.  Ask students, what do you notice about my body? (They might say, “Your legs are touching as if you have one leg, your legs are in a squat position, you are balanced, you look strong and your arms are straight up over your head.”)  Next, allow the students to practice this pose and spend time going around to every student and quickly giving them feedback.  Once they have learned a new pose for the day, they will be excited to add in this pose into their Sundance!

Additional beginner poses to add in week after week:

• Tree pose
• Child’s pose
• Triangle pose
• Mountain pose
• Cat pose
• Cow pose
• Side plank
• Eagle pose