Уважаемые коллеги, если вас заинтересовала идея проведения динамических пауз с использованием элементов йоги, то на этой страничке вы найдёте асаны, которые используются на занятиях йогой с детьми. Но, само сабой разумеется, что у нас нет условий, чтобы использовать их на уроке. Однако, мы можем выбрать те из них, для выполнения которых не требуется много места и особенной обстановки. Видео - ролики - пример того, как могут проводиться занятия, и каждый может найти свой стиль, свои позы и их сочетание. Попробуем?
Chakras
Chakras are the energy centres in our bodies. Bringing our attention to the chakras can unblock energy and make us more aware of our personal needs. Chakras are found in line with the spine.
s found at the very bottom tip of the spine. This is the root or grounding chakra. Poses: Tadasana, bridge and sitting poses
s found in the lower abdomen. This is the chakra of emotion and relationships. Poses: Cat, downward-facing dog, Kapalabahti breathing
is found at the solar plexus. This is the chakra of will and assertiveness, joy and anger. Poses: Warrior 1 & 2, woodchopper, archer
is found in the chest at the heart. This is the chakra of compassion and love. Poses: Meditation with hands placed over the heart, balance poses, standing cobra, bear hug twist
is found in the throat. This chakra guides communication and creativity. Poses: Neck rolls, shoulder stand, plough, lion
Chakra six is found in the centre of the forehead (3rd eye). Seeing, insight and imagination give this chakra it’s focus. Poses: Savasana, eye exercises, palming warm hands over eyes, listening to your inner voice
is found in the centre of the forehead (3rd eye). Seeing, insight and imagination give this chakra it’s focus. Poses: Savasana, eye exercises, palming warm hands over eyes, listening to your inner voice
is found at the top of the head. Thought, understanding and bliss are all aspects of this chakra. Poses: Yoga mudra, lotus sitting pose, meditation and chanting
Doing a yoga practice with a pose for each chakra can help to balance the energy in the body and calm the mind."
Put the palms of your hands together at the center of your chest. Close your eyes, and begin by taking three big balloon breaths. Here's how: When you breathe in deeply, raise your arms up above your head in the shape of a big balloon. Then breathe out and bring your arms back down so that your palms are together at the center of your chest. Do this at least three times.
Yoga helps children (and teachers!) focus, relax and be mentally alert. Take 5 or 10 minutes out of your day to share all or some of these easy exercises with your students. They can be done with no special equipment, just sitting or standing at the desks. Breathing is done through the nose unless noted otherwise.
The following Kundalini Yoga exercises were given by Yogi Bhajan to adults, and children can do them too, starting with the minimum time. Adolescents and teens can eventually work up to the maximum amount of time and children over 10 can do them too.
When teens are educated on the value of doing these poses and more importantly, feel the effects for themselves, they are armed with a toolbox for combating the stresses of everyday life and returning to steadiness and inner strength.
Manipura means "lustrous gem". This seems an appropriate name for Chakra 3 whose inner state is full of strong emotions; laughter, joy and anger. This is the chakra of will power and assertiveness. Chakra 3 is represented by the colour yellow, a 10 petal lotus flower and the element of fire.
Chakra 3 is located in the solar plexus and connected to our self-esteem, ethics and strength of character. Everyone is familiar with this chakra. It's speaking to us all the time. Like when you have a stressful situation and you get butterflies or knots in the stomach or when you're happy and excited and you feel that warm glow in the pit of your stomach.
The sense for this chakra is sight; how we see ourselves inside and out and how we see others. Activities for Chakra 3 are connected to the path of Karma Yoga. Think of things like doing community service; helping others that makes you feel good.
Yoga poses to help balance this chakra are strong standing poses like Warrior poses, Hara punches and Woodchopper pose. Jogging is also a good exercise for this chakra. These are all strong stress relievers.
To do the Woodchopper pose begin by standing in Tadasana (the Mountain pose) with the legs a few feet apart. Inhale, raising the arms up and clasping the hands together Exhale, relax the shoulders a little bit Inhale and then exhaling deeply, bend at the hips and fold forward Bring the arms between the legs Inhale strongly as you come back up to stand in Tadasana Exhale the arms to the sides Repeat a few times and then rest in Tadasana with the feet closer together You can breath here in Tadasana with your hands over the 3rd Chakra, relaxing your muscles with each exhalation and maybe saying quietly to yourself a positive affirmation. Something like; I can do it", "I have the courage to face my problems" or "I honour myself and others".
We have all been inspired by images of majestic mountains. Mountains have greatness and dignity. In Tai Chi the pose "Return to the Mountain” symbolizes a return to inner stillness and the power to climb beyond the ego. In Hatha Yoga practice, Tadasana is a very important pose. It's a place to start. All other standing poses have their beginnings in Tadasana. This pose symbolizes the climb towards the goals you want to achieve.
In Tadasana the body is perfectly still. When we become still, we become aware of what is happening in our body, mind and spirit. To someone watching there is not much happening, but to the person doing Mountain Pose, there is a lot going on.
Some tips for doing the Mountain Pose:
Standing on your feet feel the ground. Feel the weight of your body (from the back of your waist) sinking into the ground. Breathe and become connected to the earth. Notice the weight distributed evenly on both legs. Exhale and feel grounded. Now notice how the upper body can become light, free and straight. Exhale and feel a lengthening moving up the spine to the top of your head. Relax the weight of the shoulders. Stand and feel the strength; the balance in the body and the power of the pose. Visualize letting go of the things you don’t need. Mountains appear to stand solid and strong forever, not moving. But we know that mountains do experience change. With each season there is change; there may be avalanches, summer winds moving the trees, animals being born in spring, people hiking on the mountain.
