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Five Fingered Family Yoga Story

Story by Shakta Kaur Khalsa/Ilustrated by Siri-Kartar Khalsa

Yoga Story developed by Radiant Child Yoga Facilitators, 2008 and Shakta Kaur Khalsa.

Tune in to begin:

To tune in, sit straight with legs crossed. Bring your palms together at the center of the chest.

Close your eyes. Breathe in deeply, hold the breath for a second. Exhale. Repeat for a total of

three times. Alternately, tune in with Ong Namo, Guru Dev Namo, three times; once for each deep

breath.

Introduce book and concept of cooperation:

When we work together to make something good happen we are powerful, just as when all five

finger work together, we can use our hand so much better.

Read Page 4

1:- Sheep Wag: Come onto your hands and knees. Wag your bottom to one side and turn your

head to look to that side. Breathe in as you do this, Then wag to the other side, turn your head

and exhale at the same time. Move quickly for 1 minute

To relax and bring flexibility to the spine and neck.

2.- Shearing the sheep: Sit back on your heels. Using your fingers tips and starting at your head,

make gentle downward strokes over your body in a smoothing, relaxing way. Breathe slowly with

movement,20 seconds.

To calm the mind and body.

3.- Spinning the wool: sitting on either the heels or with legs crossed rotate one hand around the

other at chest level. Go quickly! 30 seconds.

Coordinates the hemispheres of the brain. Watching the hands helps coordination

Read page 6

4.- Fire:Group sitting on the floor in a circle. Interlace hands and lift legs so everyones feet

together in the center of the circle. Wave the arms gently so they resemble the movement of

flames. Continue for 1 minute. End with fire down and forward fold.

Cooperative exercise that works on the abdominal muscles and navel center for building focus and

will power.

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5.- Strong pose: This is called Archer pose, stand with legs straddled. Stretch arms forward,

palms together. Learn into front leg, Eyes look straight forward. Feel inner strength and breathe

for 30 seconds. Then repeat the exercise with the other leg forward.

For inner strength and focus. Good for opening up the pelvis and heart center.

Read page 8

6.- Walking through the forest: standing up, raise one arm and the opposite leg as though you are

climbing, Breathe in. Then switch arms and legs and breathe out. Continue to walk in place for 30

seconds. For brain coordination and focus.

7.- People tree, Every one stand in a circle and hold each other arms, Lift one legs into either low

branch tree pose (foot at ankle) or high branch tree pose (foot tucked inside thigh). Breathe and

hold (you can sway a bit)

For 30 seconds then switch legs for 30 seconds.

Cooperative excercise for adjusting and strengthening the spine

8.- Dragging branches: sit on the floor with a partner, legs spread wide and touching. Hold and

gently pull one partner forward, while the other leans back. Exhale forward and stretch, inhale up.

Exhale and the other partner stretches forward.

Continue back and forth motion for 8-10 breaths

Good stretch for back , legs and arms.

9.- Stirring the soup: still with partners, take hands and make circles together, rolling atthe hips and waist.

Good for waist, hips and digestion.

Read page 10

10.- Aroma Floating Up: still sitting with partner, cross your legs, hold your partners

hands and stand up together. Sit back down and try it several times.

Helps coordination, encourage cooperation.

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11.- Note: This is a partner exercise, One partner is the Troll, the other is Papa

Angulee.

After trying the exercise one, switch roles.

Troll, squat down, open mouth and make eyes wide as in Lion Pose, Bend elbows and

bring hands out to the sides at shoulders level with wide-spread fingers, Jump forward as you

exhale and say haaa Do this 3 times. Do not touch your partner, but try to distract them.

Good for lower spine (squat), and face. Increases energy and inner strength.

Papa Angule: Stand tall as a Mountain, straight but relaxed. Look straight ahead at the troll and

focus on your breath coming in and out. Breath in while mentally counting to 5 slowly, the breathe

out to a count of 5. Repear the slow breath. Do not be distracter from your place of strength and

calm, no matther what!

For focus and ability to stay centered under pressure.

Read page 14

12.- Stand Up Circle: Make a group circle with everyone sitting on heels. Hold hands and

stand up together. Try it several times, To make it more challenging, sit cross-legged.

A cooperative exercise that works on balance and strengthen legs and hips.

Read page 16

13.- Dig for treasure: stand up and clasp hands together. Breathe out and bend

forward as though are digging.

Breathe in and swing the arms over one shoulder, giving a good stretch to the side.

Repeat with the other shoulder. Continue for 30 seconds.

For lower back, lateral muscles, and arms.

14.- Happiness Runs: skip, jump, gallop, or hop around the room in a circle, Smile

and feel happy.

Large motor activity for releasing tension and expressing joy.

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15.- Diamonds: End the running exercise with creating a diamond shape with the

hands. Lift the arms overhead with diamond hands, and tip toe around the room.

Come back to your mat and sparkle, bringing your hands down around you in a

sparkly movement as you breathe in, breath out, and relax.

Creating a feeling of beauty and softness within and all around.

Note: If you do not have time for the whole story , this is a good place to end for

now.

Read page 18

16.- Grabbing pose: sitting in cross-legged pose, bring the hands in fists by the chest level,

elbows bent. Breathe in, stretch out one arm with the hand open. With a grabbing motion,

close the hand and pull back with force as you exhale. Continue alternating sides for 30

seconds.

For releasing tension and building inner focus.

Read page 20

17.- Tantrum pose: Lie on your back with knees bent and feet on the floor. Begin to

randomly hit the ground with your feet and arms. You can yell (or laugh) if you like!

Continue for 30 seconds. Releases built up tension, anger, and frustration.

Read page 22

18. - Push hands: sit in cross-legged pose, facing your partner. Put the palms of your

hands together, try to push your partners hands in different directions as the do the

same with you. Use your breath to stay focused! (30 seconds)

This exercise is used in Martian Arts to build focus and assertiveness

Read page 24

19.- Troll: Repeat troll pose from exercise 11. Jumping in place with haaa 3 times

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Both 19 and 20 energize and develop inner strength.

Read page 26

20.- Troll Chase: Troll jumps around the room from mat to mat. Inhale and exhalewith a big balloon breath or two to calm down at the end of the exercise.

Read page 28

21.- Stay together. Everyone holds hand and forms a circle, except for the spiral leader

and the person besides him/her. The spiral is created by the leader walking around the

inside of the circle tighter and tighter, until she/he reaches the center of the circle. The

last person in line will unwind the spiral back out into a circle.

A cooperative exercise that is fun to do.

Suggest to sing one of the songs from Yoga in motion DVD, for example, Happiness

runs in a circular motion.

Read page 30

22.- Thankful Ball: After the spiral, stay in a circle and bring a large ball to the

center. One person holds the ball and says something they are thankful for, then

bounces the ball to someone else until they all have a turn. Then everyone can

have another turn and this time whoever has the ball laughs and tries to make

everyone laugh.

Appreciating and laughing are enlightening!

The End

www.childrensyoga.com

Copyright 2008 Shakta Kaur Khalsa.

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