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?
Bring your awareness to the way that you speak. If someone were following you around for a day and listening to you talk, what might they hear you say? What are some words/phrases that you use often?
Reflect on an area of your life where you would like to place greater awareness. How could you bring greater awareness to this area?
Describe a family tradition that makes your family unique. When did you become aware that not all families follow this tradition?
Close your eyes and bring your awareness to the sounds in your classroom. Try to identify as many sounds as you can. Do you notice anything that you hadn't before?
Being aware of community resources can help you access them when you need them. Share one community resource with your classmates, and strengthen your awareness by listening to the resources that your classmates share with you.
Bring your awareness to all of your five senses in this moment (sight, sound, taste, smell, and touch). Write a journal entry describing each sense.
Think about a time when you became aware that you were living through an important event in history. Write a paragraph describing what you remember about this time.
Practice mindful breathing by bringing awareness to your breath. Count 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.