Sharing a lesson plan for family yoga. This is for both yoga instructors and families. Enjoy!
Family Yoga Zoom Session 3 Written June 17, 2020 by Liz Abendroth, MEd, RYT
Breath- heart centered breath- Lace fingers together over heart space.
Warm up: Mountain pose
Flinging of fingers/ Add bouncing on balls of feet
March and slap thigh with same hand
March and slap with opposite hand
Widen stance and twist/ arms across body
Star pose/ Star jumps
Mountain- fingers laced & hands on head: inhale stretch arms up/ exhale onto head/repeat
Repeat again and add raising up on toes as inhale & stretch up
Mountain-sweep up and into
Crocodile and kick feet
Butterfly - then bend forward
Single Airplane or Double airplane
Single or Twisted chair
Single forward fold with bent knees clasping elbows or double forward fold
Back to back standing wide leg FF & hold hand/ wave
Single side bend or double heart side bend:
Single or Double gate pose
Single or .Double Butterfly Facing toes touch, knees out to sides. Hold wrists. Gentle fold forward one at a time
Single or Double childs/embryo head to head
Breath bridge flow one arm turn head then both arms
Lay on back knee to chest and twist knee across body each side
Guided meditation: Loving kindness meditation written by Liz Abendroth MEd, RYT June 17,2020:
Getting more still- Listen to chime until you can’t hear it anymore…. Begin to notice your breathing- feeling your body moving gently as you breathe in and out- connecting the breath once again to the space around your heart.
Begin to relax your toes…... feet…... legs….. belly….. your chest…... your whole back……..softening your shoulders…….. down your arms……..all your fingers…. Now relax your face and let the back of your head feel heavy. Your whole body feels heavy & relaxed……..
Picture in your mind a favorite person…... Notice how you feel in your body and in your heart when you think of this person…. Begin to sense or see this feeling in your heart as a golden light -like sunlight……. Begin to send this feeling, this happy light, to that person. Maybe it feels like a smile or a hug that you are sending……. As you breathe in and out imagine sending this sunlight smile from your heart to this person…... Now let this feeling, this “sunlight smile” spread out from your heart out to yourself- to your whole body -from your heart out towards your fingers, down to your toes and up to the top of your head…... Filling your whole body…. sending yourself this feeling of sunny happiness, calmness and peace….. Resting here quiet and still until you hear the chime