Mindfulness and Yoga in Schools A Guide for Teachers and Practitioners

CHAPTER 11: on THE mAT: foRmAl YogA PRACTICES foR SElf-REgulATIon And EngAgEmEnT • 235

ConnECT: Turning Inward

The CONNECT portion of class is intended to bring the students toward a connection with
their breath and bodies (see Chapter 10; Harper, 2013). You want to choose exercises that
bring awareness to the felt sense of self (i.e., feelings), breath, and/or physical presence
(e.g., physical sensations, body scan). Have students check in (Herrington, 2012). Remind
students to be present in their own bodies and in the present moment. Emphasize the
Principle of Embodied Learning and Growth for the week (see Chapter 3). Of note, the first
five principles (i.e., Mindful Embodiment; Worth [1], Breath [2], Awareness [3], Presence [4],
and Feeling [5]) capture the goal of this portion of the sequence.

Easy Seated Cross-legged Pose

This pose can also be called Criss-Cross-Applesauce, Easy Pose, or the Pretzel (Herrington,
2012; Walsh, 2008). Here you see Kayla with her hands on her anchor spots (i.e., belly and
heart; she is breathing and turning inward). Easy Pose calms and balances, strengthens the
back and spine, and stretches the legs, ankles, and feet (Flynn, 2013).

PoSE 11.1 EASY SEATEd CRoSS-lEggEd PoSE (AnCHoR SPoTS)

Photograph by Madison Weber; model Kayla Tiedemann.
Source: Curran, 2013; Flynn, 2013; Gillen & Gillen, 2007; Harper, 2013; Herrington, 2012; Walsh, 2008.

Pose Easy Seated Cross-Legged Pose

Instruct Sit on the floor. Knees bent, cross your

ankles. Soften your gaze. Place one

hand on your belly and one hand on

your heart. You can bow your head or

lengthen through your spine and lift

from your sit bones, through the crown

of your head.

Anchor Point Heart and belly. Eyes are closed, focal

point is internal to breath.

Breath Work Slow, deep, steady breaths. This is a

good pose for seated meditations and

discussions.

Child’s Pose

Child’s Pose is a good go-to pose when the class feels overwhelmed and students need to
take a break. Remind students that it is always okay to take Child’s Pose (Harper, 2013).
The pose reduces sensory input and is very soothing. It is considered to be a stress reliever
and serves as a resting pose (Flynn, 2013). Child’s Pose stretches the thighs, hips, ankles, and
knees and is believed to relieve back strain (Flynn, 2013).