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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 4-5
  • 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 held on to a secret or surprise? How did it feel once you released it?


To whom can you release your true feelings in your life?


Share a productive way that you could release a strong feeling you are having.

Real-World Connection


Describe a family tradition that members of your family used to hold on to but no longer do. Why did they release this tradition?

Learning Environment

How can you release strong emotions when you're in your learning environment?


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

Academic Connection


Draw a butterfly covered in spots. Within each spot, write a word to represent an emotion or sentiment that you would like to release to the world.

Social Studies

How can the government use social media to release important information to the public? What are the pros and cons of receiving information this way?


Describe a recent development in science that was released to the public. What was the response?

Fun Fact

We may not be aware of everything our bodies release. A person loses about 50 to 100 hairs each day!