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Feeling of letting go from confinement, obligation, pain, or emotional strain

  • This workout takes approximately 10 Minutes
  • This workout is for students in Grades 9-12
  • Teacher Resources


  • Type:  Stretch
  • Excercise:  Rag Doll Stretch
  • Target:  Hamstrings + Lower Back
  • Equipment:  None
Workout guide


1. Stand in NaliniKIDS posture
2. Keep your feet hips width apart and parallel
3. Fold your upper body over at your hips, reaching toward the floor with your arms, keeping your head down
4. Shift your weight forward into the balls of your feet
5. Push your hips up toward the ceiling as you reach your arms down to the floor (imagine a rubber band in each of your hamstrings)
6. Grab ahold of your opposite elbows and let your head hang free (let go of any neck tension!)
7. Hold and focus on your breath, stretching a little deeper each time you exhale

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 Release 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!



Have you ever experienced a challenge in your life that was difficult to deal with at first? How did you release that pain?


Think critically about the word RELEASE. What are some different ways that others might interpret this word?


Identify and describe one action you can take today to help release an emotion you are holding on to. How might you feel once you release your emotion?

Real-World Connection


Describe a family tradition that members of your family hold on to that you would like to release in the future.

Learning Environment

What stress are you holding on to in your learning environment that you would like to release? How can you do this in a productive way?


Release a positive message into your community by posting a positive review online for a local business.

Academic Connection


Create a PSA that highlights a message you would like to release to the public.

Social Studies

Describe some methods that are used to release current events to the public. How can you determine whether or not the source of the information is credible?


Describe a recent development in science that was released to the public. What was the response? Could this messaging have been adapted to be better received by the public?

Fun Fact

Dogs have wet noses because they release a thin layer of mucus to help them smell.