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The absence of ties or obligations

  • This workout takes approximately 10 Minutes
  • This workout is for students in Grades 6-8
  • 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

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?

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!



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


In what ways can you express your freedom? In what ways are you not able to express your freedom?


If you had the freedom to spend your time however you'd like for a day, what would you choose to do?

Real-World Connection


Do you feel like you have the freedom to make your own choices in your family? Why or why not?

Learning Environment

In your learning environment, what are some situations where you have the freedom to make your own decisions?


In your community, where do you feel the most free to be your true self, and why?

Academic Connection


Exercise your freedom by freewriting on a topic of your choice.

Social Studies

What does it mean that the United States is a “free country,” and do you agree or disagree?


What is “freedom of speech,” and how can that freedom be limited on the internet?

Fun Fact

The current American flag was designed by a high school student.