YogaBreak for the Classroom - I
Comparto tres textos breves en inglés sobre YogaBreaks en la escuela creados para una escuela de habla inglesa, que quería asesoramiento sobre cómo incorporar la práctica de yoga en el aula.
La intención era que los profesores y maestros pudieran ofrecer a los niños una pausa para practicar ejercicios de yoga muy simples pero efectivos, en medio del día escolar y sin necesidad de salir del aula, mover muebles o colocar esterillas de yoga.
"Yoga Break for the Classroom" ofrece una pequeña y breve guía para acompañar a los niños hacia una pausa para respirar, alinear el cuerpo y centrarse, en medio de su día escolar.
Con la práctica diaria, estas herramientas tan valiosas irán formando parte del día a día tanto de l@s niñ@s como de l@s docentes, y podrán utilizarlas siempre que lo necesiten.
As you probably already know, Yoga is of great value to help manage stress, increase focus, and be physically active.
Apart from these well known benefits, yoga breaks for the Classroom offer children very simple tools to have "always in hand" for coping with the unique issues they're faced with everyday.
And, as a sweet "bonus", yoga breaks also give you, teacher, a restorative break in the middle of your busy day :)
Without having to move furniture, clean off the desks or get on a yoga mat, just take a yoga break whenever you, or your class, need a moment to pause.
- Be more effective learners during class time
- Learn to self-regulate and manage stress
- Build teamwork and lifetime fitness skills
- Build focus and concentration
- Increase strength and balance
You will be helping students to:
and experience yourself its benefits too, as a "side effect" :)
Yoga itself can be very wide, but also very simple.
That´s one of the beautiful magics of Yoga.
But, although to be able lead school Yoga Breaks you do not need to see "the big picture" of yoga, just a few basic principles could be of much help.
My purpose in writing this text is to encourage you to bring some easy Yoga techniques to your classroom, not to become a yoga teacher after reading these lines, cause such thing would be near to impossible!
I´m just introducing some yoga basics, made easy for you to get inspired.
These basic principles, and a regular personal practice (no matter how brief) will provide, day to day, a solid foundation for you to be able to guide this short but effective practice with confidence.
This said, let´s get into it!
Yoga in essence is not about difficult body postures. Yoga is just about "taking a moment". Taking a moment to really BE in the moment.
And why is this "being in the moment" so popular?
Because the sole experience of really "being in the moment" makes us feel good.
Being aware of the present automatically takes the weight of thoughts and worries off our minds, opening our perception of the beauty of just Being Ourselves, here and now.
So what yoga really gives us, are some proven tips to achieve this awareness of the present moment and, so, feel better. Feel at ease.
Nowadays, mostly in our Western world, all these yoga-basics interlace altogether and are beautifully disguised in a well-seasoned yoga experience -a modern yoga class, but they can easily be distilled and individualised to help us build our elemental yoga practice right from the start.
To build an orderly and well founded yoga practice, I recommend you to get familiar with these basic aspects that are in the essentials of yoga.
These principles are really simple and easy, but it usually takes a while to actually integrate them, as our busy lives tend to make us disregard simple things.
I like to think of them as short "steps" that we can make, one by one, from the first to the last. And these basic "steps" are in itself a yoga practice; a most basic and yet effective yoga practice.
Build awareness to the support of mother earth under your feet
Put your feet parallel between each other, one fist distance apart, weight equally distributed in both feet... feeling the earth beyond your shoes, the floor, the house´s foundations. If on a chair, press your sit bones and ground down through them and into the chair and down beyond.
Build awareness to your Alignment
Guide your attention from your feet or sit bones towards your spine, nice and long. Align your ribs and shoulders on top of the hips, your head right on top and between the shoulders...
Build awareness to relaxing muscles which you don´t need at the present moment
Shoulders and jaw tend to be tense... arms, hands, toes.. eye brows, face muscles... Just scan your body looking for "hidden" tension, and as you exhale, release them further.
Build awareness to Breath
Once you´ve grounded and checked your alignment, start gaining awareness of your Breath. Allow your breath to flow normally, feeling the air passing into and out of your nostrils... Once you´ve made a few long and conscious breathing cycles, you can either move to the next step, or move further to any of the Breathing Techniques further described on in this Guide
Build awareness to thoughts, and "lower the volume" of your thoughts and ideas
If you get distracted by thoughts, wether nice or disturbing, just let them pass on and leave them for later -you´ll always have time to pay attention to them when you finish your yoga break.
Return to Breath.
Just breathe calmly in stillness for a short while... and then go back to your day!
These simples steps are the basics of any yoga practice. And also, following these steps is an effective practice in itself.
Of course a yoga can be made more varied by adding some other interesting "ingredients" which make the practice more attractive and surprising, or can be adapted to a particular situation, depending on your needs. But, in our particular case, we are now adapting a Yoga practice to fit in the Classroom.
(To be continued!)