Mindfulness and Yoga in Schools A Guide for Teachers and Practitioners

CHAPTER 11: on THE mAT: foRmAl YogA PRACTICES foR SElf-REgulATIon And EngAgEmEnT • 239

mountain Pose

This is considered to be the base, or foundation, for all poses (Flynn, 2013; Harper, 2013;
Herrington, 2012). It can be a good way to check in with your body during the school day (Harper,
2013). It is a centering pose that promotes a healthy spine and good posture (Flynn, 2013).

TAblE 11.1 Sun Salutation A and b Sequences

Sun Salutation a Sequence (BreathS) Sun Salutation B Sequence (BreathS)

Mountain Pose—Hands High (in)

Forward Fold (out)

Half-Lift (in)

High Plank to Low Plank (out)

Upward Facing Dog (in)

Downward Facing Dog (out)

Step or Hop Forward (in)

Forward Fold (out)

Half Lift (in)

Forward Fold (out)

Mountain Pose—Hands High (in)

Chair Pose (in)

Forward Fold (out)

Half-Lift (in)

High Plank, Low Plank (out)

Upward Facing Dog (in)

Downward Facing Dog (out)

Warrior I—Right Side (in)

Warrior II—Right Side (optional)

High Plank, Low Plank (out)

Upward Facing Dog (in)

Downward Facing Dog (out)

Repeat Warriors—Left Side

High Plank, Low Plank (out)

Upward Facing Dog (in)

Downward Facing Dog (out)

Step or Hop Forward (in)

Forward Fold (out)

Half Lift (in)

Forward Fold (out)

Chair Pose (in)

Source: Herrington, 2012.

PoSE 11.6 mounTAIn PoSE (STAndIng PoSE)