1. Start in seated NaliniKIDS posture with your glutes at the edge of the chair — glutes across from the knees, knees in line with the ankles (forming a 90-degree angle)
2. Place your hands on the chair, underneath your shoulders, with your palms and fingertips turned out
3. Press your feet into the floor and lift your hips up off the chair
4. Walk your feet forward so that your glutes are off the chair
5. Shift your upper body back so your shoulders are behind your wrists
6. Bend your elbows straight back behind you, and then straighten them as you lower your body down and up (bend the elbows in slightly, toward each other)
– 10 single count
– 10 pulses
– 10 single count
– 5 second hold
If you have wrist or shoulder discomfort or pain:
– Check to make sure your set-up is correct (palms placed on the sides of your chair and elbows turned in)
– You may stay seated on your chair and continue the exercise without lifting and involving your hips (just leaning back and forth)
How does your body feel after completing the workout?
How does your mind feel after completing the workout?
What does Aware mean to you in this moment?
Choose from the additional reflection prompts below to customize this lesson and meet the needs of your students and your time constraints. Create a unique workout experience every time you return to this lesson!
Did you become more aware of anything in your life during the COVID-19 pandemic?
What are your five senses (sight, smell, taste, touch, and hearing) aware of in this moment?
Close your eyes and think of a dream you have for the future. How do you feel when you think about this dream?
Describe a family tradition that you are aware of.
Close your eyes and bring your awareness to the sounds in your classroom. Try to identify as many sounds as you can.
Being aware of communities can increase your sense of belonging. Name some communities that you belong to.
Become more aware of your feelings by drawing a picture of how you feel in this moment.
Describe a time when you became aware that you were living through an important event in your country’s history.
Bring awareness to your breath by counting the number of breaths you take for one minute.
Dolphins are aware even when they are sleeping. Only half of the dolphin’s brain goes to sleep when asleep and the other half stays awake.