I have been teaching children’s yoga off and on for the past 9 years, in schools, studios, and libraries. I work with Yogiños: Yoga for Youth, and this is a lesson I recently wrote and taught in one of our adult trainings (teaching folks to teach kids.) My goals with this class are to connect the 8 limbs of yoga to the expression of our voice, to provide kids an empowering space to learn about themselves and each other, and to share yoga & mindfulness tools that can be taken ‘off the mat’ and into the world for peace and self regulation. It’s not written as a full script per se, but enough that you should understand/experience the class.
Feel free to try the breathing practice, poses, and definitely write a poem! “Toco El Sol” is a super fun song linked in the lesson. Give it a whirl with your own sun salutation. You also might even enjoy the ‘dinner time questions’ around your own table.
Thank you for letting me share this lesson, Ben! Here’s a cinquain I wrote about you:
Dapper, Industrious
Creating, Merrymaking, Prancing
He’s outside the box
Ben
Change Sings: Using our Voices
Connecting the 8 Limbs of Yoga with Creative Expression of Voice
Class time 45-60 min; ages 10+
This age group is able to think abstractly & use imagination, has a need for creative and self expression(s), appreciates challenges, and is sensitive to criticism. Accessibility: Provide blocks and/or wall support in poses, chairs for those who need them. Material touches on at least 6 of the 8 intelligences, hopefully connecting with every child
Required Materials
The book: “Change Sings, a Children’s Anthem” by Amanda Gorman illustrated by Loren Long; Sesame Street: Use Your Voice with Amanda Gorman | #ComingTogether Word of the Day and device to share the clip; portable whiteboard & marker; regular paper for brainstorming; seed paper; pens/pencils/markers, 8 Limbs poster (photo attached following lesson)
CENTERING (DHYANA, DHARANA)
Standing ‘Take 5 Breath’
2 repetitions, ask for students to volunteer the counting to 5 in other languages
Take 5 is a series of 5 arm movements linked to breath, which incorporates pressure points on the top of the head, compression, twisting, and crossing of the midline. All are beneficial for the brain and parasympathetic nervous system.
Transition to lying down on backs for Constructive Rest
Read “Change Sings, A Children’s Anthem” to students as a poem (not showing book, suggest typing out)
Cue students to listen for alliteration and to notice any images that or in the mind or sensations in the body
Rock n Roll up to Seated
Share any observations about the poem, things they visualized, lines that stood out, alliteration, physical sensations if any
BREATHING PRACTICE (PRANAYAMA)
Some lines I want to highlight…
“I’m a chant that rises and rings
There is hope where my change sings….”
“I hum with a hundred hearts”
Our breathing practice today will incorporate humming. It is called Bhramari (Bee) Breathing.
Choose a comfortable seated position. We’ll take a breath in and on the exhale hummmm…When you start to run out of breath, pause, inhale, and begin again. We will do three rounds, at your own pace.
Place your hands on your chest, or your neck and face, see where you feel the vibration. Try changing the pitch of your hum, and change the position of your hands.
This practice is said to be calming for nervous system, naturally extends the exhale→parasympathetic; soothes anxiety w vibration; lower bp/heart rate; meditative breathing practice
Do you agree? When could you use it?
Brief sharing of observations/sensations w thumbs/feeling tones (pleasant, unpleasant, neutral)
THEME/TAKE IT OFF THE MAT
Feel free to switch the way you’re sitting….Show video clip (younger content still applicable and relatable for older kids)
Sesame Street: Use Your Voice with Amanda Gorman | #ComingTogether Word of the Day
So the guest is Amanda Gorman! She is 26, was 24 in this video. She is an African American poet and activist, named first National Youth Poet Laureate; read The Hill We Climb at President Biden’s inauguration in 2021. Was a UN Youth delegate, attended Harvard, founded One Pen One Page, intends to run for president, is a Vogue/Estee Lauder Change Maker. She was diagnosed with auditory processing disorder in kindergarten, “I think it made me all that much stronger of a writer when you have to teach yourself how to say words from scratch. When you are learning through poetry how to speak English, it lends to a great understanding of sound, of pitch, of pronunciation, so I think of my speech impediment not as a weakness or a disability, but as one of my greatest strengths.”
Put a pin in that quote…for another time, how what some consider a weakness is actually a strength for us…..and use it as a journaling prompt
Ways we can use our VOICE: singing, poetry, to express feelings, help support others, our voices are stronger together, come together to make voices heard
Today, let’s explore some ways to use our voices, and keep in mind that concept of creating change
SUN SALUTATION
Using our voices through singing/chanting….This is a totally different modality for Sun Salutation today..
[typically is a seated or standing Sun A to music]
Refer back to the book title….What is an anthem?
“A rousing or uplifting song, identified with a particular group, body, or cause (Oxford Language Dictionary); music for change, to bring attention to a topic, bring people together”
Name some Examples: National anthems….freedom anthems….feminist anthems….school fight songs….church…teen pop songs/heartbreak?…more…
Toco El Sol as an anthem/chant instead of our usual modality: Get a lively rhythm going with clapping/stomping…Chant it twice together (english, spanish) Invitation to move how the song makes you feel.
*Is this still yoga, we didn’t do poses….? (uniting, yama, niyama, dhyana, samadhi, mantra, energy?)
*Alternate activity, or an additional one if it’s a longer class period– Using our voice for affirmations:
Choose a line from Toco El Sol that resonates most with you, “I am Strong” “I am Fun” etc… take Warrior One pose with Victory arms and repeat that phrase 5 times (on exhales) either silently or aloud. Switch sides/maybe switch phrases.
CREATIVE EXPRESSION (ASANA, YAMA, NIYAMA, SAMADHI)
So occasionally using our voice feels ….ask for answers (empowering? Scary?) Can be out of our comfort zone? Our asana practice will be taking some poses we know [SHOW POSE CARDS] and changing them up, maybe also taking us out of our comfort zone on the mat. While it might be a little awkward, let’s see if we gain any new perspective, or confidence.
*Teacher chooses 2 -4 of the revolving poses (choose according to audience and time, provide blocks for safety/stability)
- Revolved Forward Fold both sides (ex..plant right hand in front of and between feet, gentle bend in right knee, inhale left hand open to the left, heart opens, fingertips to sky)
- Downward Dog w opposite ankle reach (ex..left hand to outer right ankle)
- Revolved Lunge (kneeling, option to straighten back leg if desired)
- Revolved Pyramid (wall option)
Option to read lines from Change Sings to read while students practice:
….I’m a movement that roars and springs, There’s a wave where my change sings….Change sings where? There inside me, Because I’m the change i want to see….As I grow, it grows like seeds,I am just what the world needs
Introduce Yamas: Ahimsa, Satya for one last revolved standing pose
Sayta (truthfulness) and Ahimsa (non-hamring) are 2 of the 5 Yamas [Show 8 Limbs Tree] that support us in being an upstander. An upstander is someone who speaks or acts in a kind and respectful way to disrupt negativity or harm. We can use our voice with truth with kindness. We can also use it to express love and gratitude. These are examples of ‘yoga off the mat.’
- Standing Revolved Hand to Knee – encourage partner options/group pose options. Kids as the creators
TIME TO WRITE OUR OWN POETRY!!
1. Group Cinquain Poem: Teacher has Lines A and E chosen, class will create the rest together so all can get the ‘feel’ of this type of poem. Use a white board/chalkboard/large paper for class poem/brainstorming. Also to see the ‘shape’ of the finished poem after words are selected.
Cinquain Poem: MORE INSTRUCTIONS
The word cinquain comes from the Latin root for “five.” Notice that the cinquain has five lines that follow this sequence:
Line A: One vague or general one-word subject or topic
Line B: Two vivid adjectives that describe the topic
Line C: Three interesting -ing action verbs that fit the topic
Line D: Four-word phrase that captures feeling about the topic
Line E: A very specific term that explains Line A
2. Individual Poem Writing: Loving Kindness Cinquain: write about a person they love Line A-Friend/ E-Name; A-Mother/E-Name; A-Uncle/E-Name
3. For younger audiences, consider ‘Sensory Poem’ around color or chosen topic. Choose favorite color/place…Things they might SEE (I see, looks like etc); Sounds they might HEAR; Textures they might FEEL; Aromas they might SMELL;Flavors they might TASTE;Feelings they might EXPERIENCE
4. Option to copy poems onto seed paper: This can be planted as a literal reminder our words can grow into something beautiful.
5. Using our voice as love is powerful. Suggestion to share the Loving Kindness Cinquain with the person they wrote it about….
6. Option to share poems if anyone wishes…..
REFLECTION/SAVASANA/CLOSING (PRATYAHARA, DHYANA, SAMADHI)
Sit in a circle. Possible reflection questions– choose one or two based on group & time… Option to journal instead.
Did anything stand out to you today?
How can we take ‘our on the mat’ practice into our daily life, review the 8 limbs we touched on?
What was your favorite way to use your voice today?
Is it difficult to practice Ahimsa/Satya…if so what tools do we have to help? How can we help others?
Take any movement you want to before we settle into our final resting meditation for today.
Return to ‘constructive rest’ position from the beginning of class.
Words are powerful, and so is silence. There is a time for both. I’ll read a few closing lines of the poem, and then we will rest in silence until you hear the bell. At that time, transition back to a seated position.
I’m the voice where freedom rings
You’re the love your bright heart brings
We are the wave starting to spring
For we are the change we sing
We’re what the world is becoming
And we know it won’t be long
We all hear the change strumming
Won’t you sing along?
Our voices are powerful, whether it’s silent in our head, spoken aloud, singing together, what we write, and how it all leads to action.
Sit with hands to heart.
May the seeds of change we plant be truthful, and not cause harm, to ourselves, or to others.
One last bee breath to send out some good vibes.
TAKE HOME FOR CAREGIVERS
Today we learned about a poet and activist, Amanda Gorman, explored creative ways to use our voices, and connected this to the 8 limbs of yoga. Our book inspiration was “Change Sings: A Children’s Anthem” by Amanda Gorman, illustrations Loren Long.
Questions to ask your kiddo after class….
What was your favorite part of class? What is Bhramari (Bee) Breathing? What is a cinquain poem? Can you tell me about the yamas: satya and ahimsa? How can you use your voice in a positive way for yourself or others?
Dinner time discussions inspired by class:
- Seeing and hearing Amanda Gorman read her poems is powerful. Can you search her up on the internet and watch a poem together? Discuss its meaning, and how the experience of ‘watching and hearing’ the poem is different than reading it on paper.
- Is there anything you are passionate about that you’d like to write about or speak about someday? What’s holding you back?
- Have you ever had to speak in public, how was that experience? How could your yoga practices help you or someone you know who might feel nervous speaking up?
- What change would you like to see in the world? How can you take a step toward making it happen?
My trusty 8 limbs poster, magic marker starting to fade, and a couple drips from transport in rain, Lol
