Fight or Flight Response Grades 4-5

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1 STEAM Lesson Plan Fight or Flight Response Grades 4-5

2 MEDICAL DISCLAIMER Not all exercises are suitable for everyone and it is recommended that you consult your doctor before beginning this or any exercise program. To reduce the risk of injury, never force or strain or attempt these exercises without the assistance of a trained yoga instructor. If you experience pain or discomfort during this exercise, stop immediately and consult your doctor. The instruction presented is in no way intended as a substitute for medical advice.

3 LESSON: Fight or Flight Response Created by: Harmony Turner, MA, RYT Grades: 4-5 Equipment: Yoga mats Hawaii State Science Standard 4: Understand the functions of various organ systems. Benchmark SC.HP.4.10: Describe the relationship between the peripheral nervous system and how the body responds to maintain a stable internal environment. Theme Fight or Flight Response - Peripheral Nervous System Concept Time In (Breathing) 1-3 minutes Discussion 3-5 minutes How can yoga support me in understanding body systems? Bunny Breath and Bear Breath Share with students how these different breaths can help them when feel in fight/ flight mode or rest/digest mode. Connection to Technology (Video: & Fight or Flight Watch video and respond to questions about connections between theme and performance art. Open discussion to include yoga. Ask students what they know about body systems and how yoga could support their understanding? Cover 5 basic steps of Fight or Flight Response: 1.) Initial Response to Stimulus; 2.) Transmit Signal (Chemical)*; 3.) Nerve Signal (Spinal Chord)*; 4.) Release; 5.) Prepare for action (boost of energy, system prioritization). * Note: Steps 2 & 3 are simultaneous. Warm-Up 5 minutes Yoga Pose Pattern Practice a short yoga pattern. Modify language to speak to the potential responses happening in the body/brain. Assign poses to vocabulary words: release, impulse, neural, spinal, connection, energy, burst, cells. Game 5-10 minutes Yoga Postures minutes Connect the Pathway Modify Islands and Oceans. When students freeze, ask students to find connections between them. Refer to these connections as neural pathways to reinforce nervous system vocabulary. Fight or Flight Yoga Sequence Students write down the basic steps of fight or flight from the discussion. Each student writes down five poses they feel best symbolize the five steps of Fight or Flight. For example, they could choose: Cow, Cat, Downward Dog, Star, and Warrior 3. These could then be assigned to the five steps by the students: Cow pose - Response to Stimulus, Cat pose - Transmit Signal, Downward Dog - Nerve Signal (Spinal Chord), Star - Release, and Warrior 3 - Prepare for action. In small groups, students share their individual pose choices with one another, and from these, create a whole group yoga sequence (5 poses total).

4 Showcase & Reflection minutes Each small group practices their entire sequence and then performs it for the class. The teacher asks: How can yoga communicate a literal or abstract idea? Can yoga represent an internal response like fight or flight? Relaxation 3-5 minutes Create Your Own Visualization For the closing relaxation, create a visualization using figurative language focused on the 5 steps of fight or flight.

5 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 5 BUNNY BREATH Benefit: Awakens the brain with a series of rapid inhalations Relaxes the body with one powerful exhalation Instructions: 1. Twitching your nose like a bunny, inhale 3 quick sniffs through your nose. 2. Pause for one count. 3. Exhale a big sigh through your mouth. Tailoring Tidbits: When teaching this breath, use language that cues softness and gentleness. This breath may relieve sinus build-up so keep tissues on hand.

6 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 6 BEAR BREATH Benefits: Develops breath awareness by deliberately bringing the breath into equilibrium Focuses the mind Increases concentration Instructions: 1. Inhale through your nose for three to five counts and pause for one to two counts. 2. Exhale through nose three to five counts and pause for one to two counts. 3. Repeat.

7 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 7 Tailoring Tidbits: You have the option to lead your students through this exercise by counting for them or have your students use one hand to count quietly for themselves.

8 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 8 YOGA POSE PATTERN Instructions: 1. Start with a simple pattern. 2. Repeat the pattern two to three times. 3. Add on to the pattern. 4. Repeat without the teacher s lead. Examples: Rock, Table, Cow, Cat, Rock (x2) Rock, Table, Cow, Cat, Downward Dog, Table, Rock (x2) Repeat the pattern without the teacher s lead. Grade: Pre-K to K; 1 to 3; 4 to 5

9 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 9 ISLANDS AND OCEANS (Group) Directions: Students roll up half of the yoga mats and put them away. The teacher randomly arranges the remaining mats, leaving enough of space for students to move between the mats carefully. Students imagine the mats are islands and the space between is the ocean. The teacher turns on music and says, Move around (insert action word here, i.e. dancing, swimming). Once students have moved around, the teacher stops the music and says, (Insert the name of a yoga pose). Students get on an island (two students to one island) and assume the yoga pose. After each round, the teacher will take away an island until there is only one mat. Students must find a way to share space on the island. Skills: Cooperation Coordination Creativity Finesse Imagination Spatial awareness

10 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 10 CAT AND COW CAT COW

11 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 11 Physical Benefit: Strengthens the back Stretches the lower back, abdominals, chest, spine, shoulders, and neck Mental Benefit: Stimulates the mind Gaze Point: Cat: Navel Cow: Up Instructions: 1. Begin in Rock Pose. 2. Inhale, come up onto your hands and knees. 3. Exhale, tuck your toes under and spread your fingers wide. 4. Inhale to Cow Pose as you arch your back and look up towards the sky. 5. Exhale to Cat Pose as you round your spine and bring your chin to your chest. 6. Repeat. Cues: Check to make sure your knees are two fist distances apart. #2.1 Walk your hands forward until your hands are underneath your elbows and your back is flat like a table. #2.2 Creative Language: Moo and meow with the movements of the spine. #4/#5 Grade: Pre-K to K; 1 to 3; 4 to 5 Modifications: Notice Knees too close together Reason Lack of awareness Modification See cue #2.1

12 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 12 DOWNWARD DOG

13 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 13 Physical Benefit: Energizes the body Strengthens the quadriceps, hip flexors, abdominals, neck, and arms Stretches the feet, calves, hamstrings, back, chest, shoulders, and palms Mental Benefit: Increases calmness Relieves stress Gaze Point: Navel Instructions: 1. Begin in Table Pose. 2. Inhale, tuck your toes under. 3. Exhale, press into your hands and lift your hips up towards the sky. 4. Breathe. 5. Inhale and look forward to come back to Table Pose. Cues: You are making an upside-down V shape with your body. #3 Gently try to straighten your arms and legs. Allow your head to relax as your look towards your belly button. #4 Creative Language: Spread your fingers wide like the five points on a star. #1 Walk your dog by bending your knees side to side. #4 Grade: Pre-K to K; 1 to 3; 4 to 5 Other Anatomical Focus: Inversion Modifications: Notice Weight in arms or roundedness in the back Reason Tight hamstrings Modification Bend at the knee Fingers closed Lack of awareness See creative language #1 Wrists lifting off mat Shoulders dropping into ears Weak arms, tight hamstrings, or lack of awareness Tight shoulders or tight hamstrings Bend at the knee Bend at the knee

14 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 14 STAR

15 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 15 Physical Benefit: Aligns the spine Strengthens the ankles, knees, quadriceps, abdominals, back, and neck Stretches the arms Mental Benefit: Builds focus Gaze Point: Down the nose Instructions: 1. Begin in Mountain Pose. 2. Inhale, turn your body to the right so you face the side of your mat and bring your hands to your hips. 3. Exhale, step your right and left feet an entire leg s distance apart. 4. Inhale, extend your arms out to the side. 5. Breathe. 6. When you are ready, turn to the front of your mat and step back into Mountain Pose. Cues: Make sure you can draw a straight line from your left foot across to your right foot. #4.1 Make sure your toes point forward to the side of your mat. #4.2 Stand tall in your body #5.1 Allow your head to reach long. You now have five points to your star. #5.2 Creative Language: Count out the five points of your star. #5 Grade: Pre-K to K; 1 to 3; 4 to 5 Modifications: Notice Reason Modification Legs too far apart Lack of awareness Step feet in closer together

16 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 16 WARRIOR III

17 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 17 Physical Benefit: Increases endurance Strengthens the ankles, calves, knees, quadriceps, hamstrings, abdominals, back, shoulders, arms, and neck Stretches the hip flexors and groin Mental Benefit: Builds concentration and focus Gaze Point: Down the nose Instructions: 1. Begin in Mountain Pose. 2. Inhale, bring your hands to your hips. 3. Exhale, step your left foot to the back of your mat into High Lunge Pose. 4. Inhale, reach your arms up and overhead. 5. Exhale, extend your arms out to the side. 6. Inhale, bend deeply into your right knee and allow your chest to move forward toward your right thigh. 7. Exhale, lift your left toes gently off the mat, balancing on your right leg. Begin to extend your left leg behind you as you gently straighten your right leg. 8. Breathe. 9. When you are ready, step back to Mountain Pose. 10. Repeat on the opposite side. Creative Language: Imagine your arms like airplane wings. #5 When you feel focused, begin to take flight in your airplane. #7 Land your airplane back on top of the mountain. #9 Grade: 1 to 3; 4 to 5 Modifications: Notice Off balance Reason Difficulty finding balance Modification 1. Arms extend to the side 2. Arms extend forward

18 STEAM LESSON PLAN / FIGHT OR FLIGHT RESPONSE / 18 CREATE YOUR OWN VISUALIZATION As you become more comfortable with guiding visualizations, you may start to create visualizations to speak to your student s unique interests. This five-step process details how to create effective visualizations for you and your students: 1. Begin with a transition: Always have students begin by lying on their backs with their eyes closed. Choose a transition. Describe it clearly and simply, giving students ample time to really live through the steps. Examples include traveling down a path and through a gate, walking up or down steps and opening a door, climbing a ladder and sliding into a cloud that travels to other worlds, or coming to a clearing and entering the trunk of a tree. 2. Establish a new environment: This part of the visualization takes students to a specific location. Consider the kinds of places you want to take your students to based on what they know, like, fantasize about, are studying, or respond to. Bring the environment to life by describing how it feels, smells, looks, sounds, and the kind of emotions or thinking it evokes. The setting establishes the tone of the visualization and stimulates the imagination. It also offers possibilities for the visualization s events. 3. Design events to illuminate your theme: Think fairy tale when weaving your story, whether it is in a contemporary, historical, or fantasy setting. Once students have transitioned and are immersed in the environment you've chosen, create events within the setting based on what you want students to get out of your visualization. In some stories, you may want students to use their imaginations to personalize the visualizations. For example, if the visualization includes meeting an animal guide, you could ask the students what kind of animal they meet. From there, the visualization continues with each student imagining his or her own animal guide. Keep in mind that the visualization should relate to the theme that your class explored that day. For example, if the theme is listening, you might take students tree climbing and guide them through hearing the music of the wind in the trees and grass, the rush of water down a waterfall, and the many songs of birds. 4. Acknowledge and reflect on the experience: At the end of the story, wrap up with an acknowledgement of the gift of the experience. Whether it s a conversation with an animal friend, a journey from chrysalis to butterfly, or a gift found at the end of a rainbow, conclude by reflecting on the experience of the visualization and asking students to notice what they are returning with and how that makes them feel. 5. Transition out of the visualization the same way you transitioned in: At the end of the story, bring your students out of the imaginary world the same way you took them into it so they have a sense of completion and are able to return to being present in the classroom. This doesn t have to be long or descriptive.

19 YOGAe

Unit 1 Yoga Guide. Why Yoga?

Unit 1 Yoga Guide. Why Yoga? Why Yoga? The American Academy of Pediatrics (AAP) and The National Association of the Education for Young Children (NAEYC) recommend that children should participate in activities that support the development