Format
The program begins with assuming a sitting posture on the floor with legs crossed to the best of participant's flexibility.
We then focus on breathing (practicing the diaphragm breath) paying attention to sensations and perceptions in the body.
From there we find a way descend to a prone position lying on the back.
A series of exercises follows while lying on the back or rolling from to side to side, each using imagery of freshwater pond plants or animals, and being "under" the water with the many associations that may confer.
Returning back to a seated posture, with legs crossed (lotus position), we continue our practice sitting tall, imagining our spines as a stems rooted down into the pond bottom, and reaching up in the opposite direction to the air and the sky. In this pose we practice active flow movements with the torso and upper body extremities, stretching, mobilizing and reaching in order to elongate the spine/torso against gravity.
We finish with a series of exercises beginning seated on our folded legs and moving into fundamentals of the "sun salute" as well as other poses that involve rising out of the floor.
We then complete the practice by briefly sitting quietly, returning our attention to the diaphragm breath and our enhanced body awareness.
Objectives
1) To guide/instruct participants through a sequence of yoga flow and forms helpful to their physical and mental well-being.
2) To learn about flora and fauna of a freshwater pond biome and relate them to the practice of yoga.
3) To teach an appreciation and practice of the diaphragm breath (sometimes called "belly breathing").
4) To instruct participants with the use of mental imagery in application to kinesthetic (physical/sensory) performance and self-modulation.
5) To engage participants in practice/methods of directing their own mindfulness and physical well-being.
Standards Alignment
National Standards
National Health Education Standards
Standard 7: Students will demonstrate the ability to practice health-enhancing behaviors and avoid or reduce health risks.
7.5.1 / 7.8.1 / 7.12.1 Identify/Explain/Analyze responsible personal health behaviors.
7.5.2 / 7.8.2 / 7.12.1 Demonstrate a variety of healthy practices and behaviors to maintain or improve personal health.
7.5.3 / 7.8.3 / 7.12.3 Demonstrate a variety of behaviors to avoid or reduce health risks to self and others.