Take a Minute

Have you ever been sitting at your desk, working feverishly to get lesson plans or grades done, pause for a moment and feel so stiff and tense? I catch myself slumping over my keyboard or paperwork only to feel (and hear) all of the snap, crackle, and pops when I finally stand up. While our students are younger (in my case, MUCH younger), they suffer from the same muscle tightness and neck tension after a class period of typing, writing, or reading.

Honestly, no one is in a "learning" state of mind when their back is aching, their neck is tense, and their legs are falling asleep. Every minute of our day is precious time, so it is imperative that we help students be as open to learning as possible. Taking a Mindful Movement break every 30-45 minutes will end up saving you double that time in working (teachers and students). Moving oxygen to all the parts of your body helps energize the body, focus the mind, and enhance physical and mental well being. 

Try these 5 movements throughout the day and see what a difference it makes. When you are guiding students through these movements, remind them to focus on their breathing. Deep inhales through the nose and deep exhales through the mouth sends the oxygen to the movement. Elongate your spine on the inhale; deepen the stretch on the exhale. Complete each movement for at least 3 breath cycles, more as wanted/needed. The more you do it, the more you will feel comfortable moving with your breath to create a flow.

1. Shoulder Rolls: Inhale while pulling your shoulders up towards your ears. Exhale and roll them down your back. Repeat at least 3 times to release any tension you may be carrying in your shoulders. Whenever you feel ready, roll your shoulders in the opposite direction.

2. Neck Rolls: Gently circle your neck in one direction at whatever pace feels good for you. After a few rounds, roll your neck in the opposite direction to cultivate balance.

3. Side Bends: Inhale, reach your arms up. Exhale, bring your left hand down, and your right hand up and over your body, feeling the stretch along your right side. Inhale, elongate the spine. Exhale, create more space between your ribs. Switch sides.

4. Seated Twists: Find a comfortable seat. Inhale, reach your arms up. Exhale, twist to the right, placing your left hand on your right or left thigh, and your right hand on the chair or floor behind you. Twist from your ribcage to the top of your head. Take a few breaths here, imagining as though you are a sponge ringing out anything that may not be serving you. Come back to a neutral position facing forward, and then switch to the left side. *You may do these standing up as well. When twisting, reach for your 'back pockets'.*

5. Cat Cow: Find a comfortable seat, placing your palms on your knees. Inhale, open your heart, gaze up, cow pose. Exhale, round your back, and curl for cat pose. Inhale, drop your belly, look up, cow pose. Exhale, drop your chin and curl for cat pose. Inhale, open. Exhale, round. Do a few more of these cat cows on your own breath; one breath per movement.

For more Mindful Movements, don't forget to click on the pages linked to the right!