The absence of ties or obligations

  • This workout takes approximately 10 Minutes
  • This workout is for students in Grades 2-3
  • Teacher Resources


  • Type:  Stretch
  • Excercise:  Core Stretch
  • Target:  Shoulders + Upper Back + Core
  • Equipment:  Chair
Workout guide


1. Start in seated NaliniKIDS posture
2. Interlace your fingers, turn your palms out, and extend your arms up toward the ceiling
3. Reach up tall as you tilt your body to the right side, imagining a rubber band in your left ribs
4. Hold and focus on your breath
5. Return to center, arms still extended up to the ceiling
6. Switch sides, tilting toward the left and feeling the stretch on your right side
7. Come back to center and tilt back, arching your back


You can customize the reflection prompts to meet the needs of your students and your time constraints. Create a unique workout experience every time you return to this lesson by choosing different prompts — each workout can reveal something new for students!

Icon of a body with vibration lines on the sides of it.

How does your body feel after completing the workout?

Icon of a profile view of a person’s head with a speech bubble where the brain would be.

How does your mind feel after completing the workout?

Icon of a question mark.

What does Freedom mean to you in this moment?



How has your freedom increased as you've gotten older?


How do you like to spend your free time?


If you had the freedom to do anything you wanted for a day, how would you spend it?

Real-World Connection


Share a new freedom your family has given you as you’ve gotten older.

Learning Environment

Describe one part of the school day when you have freedom to choose your own activity.


In your community, where can you go to have fun that doesn't cost any money?

Academic Connection


Practice your freedom by drawing a picture or writing about anything you'd like.

Social Studies

What does it mean that the United States is a “free country?”


Where is it free (i.e. doesn't cost money) to use the internet?

Fun Fact

A symbol of freedom, the current American flag was designed by a high school student.

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