Mindfulness and Yoga in Schools A Guide for Teachers and Practitioners

CHAPTER 11: on THE mAT: foRmAl YogA PRACTICES foR SElf-REgulATIon And EngAgEmEnT • 257

PoSE 11.28 onE-lEggEd foRwARd fold PoSE

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

Pose One-Legged Forward Fold

Instruct From a seated position,

straighten your legs out in

front of you on the mat.

Bending your right knee

place the sole of your right

foot on your left inner thigh.

Engaging your belly, reach

your chest toward your

left big toe, elongate your

spine. Place your hands on

either side of your left shin

or hold your left foot.

Anchor Point Your sit bones and belly.

The focal point is forward.

Breath Work Work toward steady,

natural, relaxed breath.

PoSE 11.29 REClInEd buTTERflY PoSE

Pose Reclined Butterfly Pose

Instruct Lying on your back, bring the soles of

your feet together. Let your knees fall

wide open. Place one hand on your

belly and one hand on your heart.

Anchor

Point

Your belly and your heart. The focal

point is internal or a soft gaze if

eyes are open.

Breath

Work

Breath should be calm, easy, and

natural.

Photograph by Madison Weber; model Kayla Tiedemann.
Source: Walsh, 2008.

Reclined butterfly Pose

Reclined Butterfly Pose is a restoration pose. It creates a stretch through the hips and groin,
while calming the nervous system. Some students feel vulnerable here or have very tight
hips and can’t stay in this pose in comfort for more than a few breaths. To modify, have
students take their feet to the edge of their mats and let their knees fall together.