Untitled Document

Your Yoga Journey

STORY PREFACE

(This is a story about someone very special, YOU! Instead of just listening quietly to this story, I need your help to be part of the story. Each page has a picture for you to see how to pretend to be the characters you hear about in the story. You are going to copy what the picture is doing to act out the story using YOGA. Yoga is all about breathing and moving and having fun. As you listen to the story don’t forget to breathe deeply, don’t forget to move around, and most of all DON’T FORGET TO HAVE FUN!NAMASTE.)

STORY BEGINS

“It’s time for the party!” was heard ‘round the land,

one very special day.

All your friends were getting ready to celebrate you,

in a meadow not too far away.

The first friend woke up so excited,

and flew straight up to the sky.

“I just can’t wait, this is going to be great!”

cried Rayna the BUTTERFLY.

BUTTERFLY POSE — BHADDA KONASANA (Budä -kōnä–sunä)

Sit down on your bum with your back straight, your head looking forward with your knees out and the bottoms of the feet touching each other. Flap your legs like wings. Keep flapping. Breathe in and out slowly and count to 5.

The butterfly grabbed a special present for you

and towards the gathering off she flew.

She came upon your friend named Myrtle,

in a pink party dress. What a fancy TURTLE*!

TURTLE POSE — KURMASANA (Koor-mä –sunä)

Stay sitting but bring your knees up, put your hands behind you and raise up your head as you take a deep breath in and say a long “HELLLLLLOOOOOOO” to the butterfly. Now take a deep breath and do it again 4 times.

The turtle had wrapped up a sweet surprise treat

and was trying her best to be quick on her feet.

They were eager to see you and go have some cake,

when along slithered your friend Saraswatithe SNAKE.

SNAKE POSE — BHUJANGASANA (Boo-jang-GAHS-anna)

Lay on your belly with your head and chest up. Take a deep breath and hiss like a snake so that you blow out all the air. Take a deep breath in and hiss again four more times.

The three friends hurried off so they wouldn’t be late,

they were eager to see you and celebrate.

With two on the ground and one in the air flyin’,

just down the path they saw Liam the LION.

LION POSE — SIMHAGARJANASANA (Sim-hä-sunä)

Sit back on your knees with your bum on your heels and your palms resting on the knees. Take a deep breath in, tip your head back and ROAR like a big lion. Take a deep breath and ROAR four more times with a deep breath between each roar.

Liam grabbed some balloons and joined the party parade

by traveling together what a great time they made.

The group of friends marched on in festive outfits and hats,

when who should they see but Li-Ming Siamese CAT.

Li-Ming greeted the group as she got up from a rest.

She too wore her hat and looked her very best.

Beside her was a friend who was chasing a frog.

He was an old buddy of yours, it was Takoda the DOG.

CAT POSEINTO DOG POSE —MARJARIASANA (Mär-järiä-sunä)

This is really two poses, CAT and DOG, one flowing into the other. Begin on your hands and knees, keep your hands just in front of your shoulders, and your legs about hip width apart.. As you inhale, tilt the pelvis down, arch your back, draw the spine up and pull the chest and stomach in. As you exhale, move into dog by reversing the spinal bend, by tilting the tailbone and pelvis up, letting the spine curve downward, dropping the stomach low, and lift your head up. Stretch gently. Take deep breaths as you go between the poses 4 more times

To the party they traveled for your special day.

These friends on a journey were well on their way.

When they saw a river and over it they needed to float.

But luckily just sitting there was a lovely red row BOAT.

BOAT POSE — NAVASANA (Nah-VAHS-anna)

Lie on your belly, with the chin on the floor, legs together and arms alongside the body, Inhale and lift the legs, head, chest, and arms off of the floor as high as you can while keeping your feet together. Take a deep breath and let it out, Breathe deeply in and out 4 more times. To release the pose exhale and slowly lower the body to the floor.

Across the river they went and arrived all safe and dry.

Now up ahead was something else to cross

stretching way up to the sky.

Thirsty from their trip so far

they sipped cool water from a fountain.

Then to get to you they climbed up and over

an enormous snow-capped MOUNTAIN.

MOUNTAIN POSE — TADASANA (Tah-DAHS-anna)

Stand with feet together, hands at your sides, eyes looking forward and try to be as still as a mountain without moving anything except your chest as you breath deeply 5 big breaths. This poses Improves posture, balance and self awareness.

They safely came down the mountain

thinking their adventure was almost through.

But up ahead loomed something scary

and they didn’t know quite what to do.

It was smack in their path, right in their way,

just where they needed to go.

It was an enormous fuming, lava spewing, fireryVOLCANO!

VOLCANO POSE — URDHVA HASTASANA (Oor-dhavä-sunä)

Start in mountain again with your hands together over your heart. Now imagine pushing off your legs and stretching for the sky from your heels up through your fingertips, take a deep breath and breath out while you EXPLODE by throwing your hands over your head (like lava coming out of a volcano) while keeping your feet together. Then come back to mountain, take a deep breath and do it four more times.

Quickly around the volcano they ran

being careful not to go near it.

It rumbled and grumbled and the friends kept on going

even though they really did fear it.

They had to be brave, the trip just about over,

your party they almost could see.

When they came to the very last roadblock,

a welcoming forest of TREEs.

TREE POSE — VRIKSHAASANA (Vrik-SHAHS-anna)

Start in mountain pose, bend the right knee and try to put all your weight onto the left leg. Look down at the floor and stare at one point. Slowly slide the right foot up the left leg, only as high up as you can maintain your balance. When you are balanced here, slowly bring the palms together, prayer position in front of the heart. If you are very balanced here, try the next level by taking a deep breath and lift the arms over the head with your palms together. If you are REALLY balanced, try making a “Y” above your head with your arms. Take 5 deep breaths and then try the same thing while balancing on your left foot.

Through the trees they all came to find you,

their long journey was finally done.

The party was just getting started

and everone joined in the fun.

There were fun games to play

with a piñata waiting to be beaten.

Soon the presents were opened and there just for you

was a yummy cake ready for eatin’.

After the celebration was over

and everyone ate their last treat,

the party guests finally felt tired

from spending all day on their bellies and feet.

So they stretched out on the ground and gently lay down

to have a nice rest on their backs.

They all closed their eyes, took some deep breaths and sighed

then just simply let go and RELAXED.

Resting Pose — SAVASANA (Suvä –sunä)

Imagine you are laying with all those friends on the soft grass in the warm sunshine. You are just going to lay there very still and be a spongeand soak up all that wonderful warm sunshine. Keep your eyes closed and pretend you are looking up at the clouds. Think about what shapes you see. Think about sounds you hear. Think about what smells you smell. Keep your eyes closed and pretend you are going to sleep. What a wonderful day you and all your friends had together. You feel very happy and very sleepy. Ahhhhhhh, that feels great.

Oh what a grand day you all had!

It was was great fun to have everyone over to play.

Before they all left you hugged each friend and said,

“Thank you so much, NAMASTE.”

NAMASTE (Namastay)

Now SLOWLY sit back up. You did a great job doing YOGA!! When we are done with our poses, we always say a special word. Slowly open your eyes, bring your hands together and say “NAMASTE.” That means “The light, or the special part in me, honors the light or special part in you.” When someone says “Namaste” to you, put your hands together, give a little bow and say it back to them. Now you can give a little bow and to the wonderful person who read you this story and say “NAMASTE”.

STRETCH YOUR MIND

Did You Know …

Yoga is a very old practice. There are pictures of a yogi from the Indus Valley Civilization (modern day Pakistan/Northwestern India) that are believed to be 6 to 7 thousand years old
The word YOGA is from the Sanskrit word yogaḥ, meaning union or joining. It is practiced as a series of exercises designed strengthen a connection among the body, mind and spirit.
The way we hold our body in yoga is called an asana. They are named after animals, things in nature or other simple things. In yoga we can use the English name or the Sanskritname. Sanskrit is one of the oldest languages in the world. It was first spoken by priests and other important people of India.
When we put different poses together at the same time and flow through them it is called a vinyasa. We did this in this story with the cat to dog poses.
NAMASTE (na-ma-stay) isthe word said at the end of a yoga practice or as a greeting which means “The light (the divine), or the special part in me, honors the light or special part in you.”
Flex Your Helping Muscles (service projects)
PLAN A HEALTHY DAY FOR YOUR FAMILY OR CLASS— Include ideas for fun exercises, quiet time to rest and a healthy snack.
HOST AN EARTH FRIENDLY BIRTHDAY PARTY - Instead of having a birthday party that uses decorations that you buy at the store, try having a celebration that includes homemade decorations and games made from things you can find around the house. Ask your guests to bring a book or article of clothing to be donated to a local charity.
ORGANIZE A “TRIP AROUND THE WORLD” — Learn more about a different culture and plan a lesson for your family or class. Include examples of food, language, dress, and history.
HOST A “PET PARTY” — Invite your friends over for a party and have them bring their animal friends. Ask each guest to bring some old towels, blankets, animal food as “gifts” that can be donated to a local animal shelter or animal rescue center.