Mindfulness-Movement Exercises

"Washing Machine":"This activity improves the spine's ability to twist and rotate. When the spine is engaged in this motion, every organ within the trunk gets massaged and compressed, releasing harmful toxins which can then be eliminated through the circulatory system." - (Allison Morgan, Educate 2B!)

What to do:

1. Sit with your spine straight

2. Place your hands on your shoulders with your fingers facing the front of your body and your thumbs facing the back of your body.

3. Elbows are pointing out to the sides, the upper arm is parallel to the floor.

4. Inhale as you rotate your entire upper body to the left.

5. Exhale as you rotate your entire upper body to the right.

6. Continue rapidly, coordinating the breath as you rotate from right to left!

Bicycle Pump (Movement Exercise)

"One way to revive our sleepy mind and body is to get some energy flow. Bicycle pumps help to transport oxygen, blood, and energy throughout our body from head to toe, helping us to stay engaged and energized so that we can pay attention" - Allision Morgan, Author of Educate 2B!

What to do:

1.Stand with your feet close together.

2.Fold forward, keeping your legs as straight as possible

3.Look at your knees, and place your hands on the floor in front of you, or on your shins.

4.You can even place a block or a stack of books in front of you to place your hands on if they don't reach the floor.

                  *In this position, inhale fully through your nose.

5. Exhale as you come into a squatting position (knees are bent and hands remain on the floor. Look forward.

• Stand with your feet close together.
• Fold forward, keeping your legs as straight as possible
• Look at your knees, and place your hands on the floor in front of you, or on your shins.
  • You can even place a block or a stack of books in front of you to place your hands on if they don't reach the floor.
• In this position, inhale fully through your nose.
• Exhale as you come into a squatting position (knees are bent and hands remain on the floor. Look forward.

 The Tree Pose

"All balance postures help children to focus and organize." - Allision Morgan, Author of Educate 2B! 

What to Do:

** Before getting the physical body into a balancing pose, have students first choose a still point across the room to focus the eyes.

1. Begin with both hands in the midline position, palms touching.

2. One foot remains on the floor (Try your favorite foot first!) and the other moves to either the ankle, below the knee or above the knee.

3. Once you have established your balance with your hands at the midline, see if you can remain balanced for 3-5 breaths!

Activity: Practice your Tree pose and try to balance long enough for 3-5 breaths!