Barrack Online: Counseling and Mindfulness

New From the Jewish Learning Institute

Yoga Poses for "The Home Stretch"

We are in the “home stretch”….one week remaining, which for those who are counting, is only 5 days of classes (one of which is wacky Wednesday)!  Speaking of stretch, this week, we encourage you to try a new yoga pose each day--a yoga stretch for the home stretch if you will!  These poses are specifically meant to help reduce stress and promote relaxation.

(Disclaimer: We are not yoga instructors, we are just school counselors who want to make our students laugh while providing ideas for stress relief!)

Demonstration of Upward Salute Yoga Pose, described below image
Monday: Upward Salute (Urdhva Hastasana)

Stand on your mat. Inhale as you reach your arms overhead.  Arch your back slightly and open your heart.

 

Demonstration of yoga pose described below.
tuesday: legs up the wall pose (viparita karani) 

Get into the pose by lying on your back, so that your butt/tush is towards the wall.  Lift your legs so that they are vertically against the wall to form an L-shape with your torso. Once you’ve assumed the position, close your eyes and focus on your breathing. A pillow and blanket can be used underneath your head or hips for support.

Demonstration of yoga pose described below
wednesday: child's pose (balasana)

Start on your knees, sit back on your heels. Inhale deeply, then exhale as you walk your arms in front of you, bringing your torso down so your forehead can rest on the floor. This pose should feel completely relaxing.

Demonstration of yoga pose described below
thursday: Cat Pose (Marjaryasana)/cow pose (bitilasana) 

Start with your hands and knees on the floor. Make sure your knees are under your hips, and your wrists are under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged. Take a big deep inhale.  On the exhale, round your back up towards the ceiling, and imagine you're pulling your belly button up towards your spine, really engaging your abs. Tuck your chin towards your chest, and let your neck relax. This is your cat pose. 

Demonstration of yoga pose described below
Thursday cont.: Cow Pose (Bitilasana)

Then inhale while arching your back and letting your belly relax. Lift your head and tailbone up towards the ceiling. This is the cow pose

Continue moving back and forth from cat pose to cow pose with each breath — inhale for cow, exhale on cat.

Demonstration of yoga pose described below
friday: corpse pose (savasana)

Lie on your back with your legs straight and arms at your sides. Rest your hands about six inches away from your body with your palms up. Let your feet drop open. Close your eyes. Breath naturally and allow your body to feel heavy on the ground.  Consciously think about relaxing every part of your body from your head to your toes. 

Crayons

Add a little color to your day!

Coloring relaxes the brain and can help boost creativity, release stress, and even improve sleep! See our weekly note for more information on the benefits of coloring, and use these links to access free printable coloring pages. Send us a photo of your completed project!

Coloring Pages for Teens

Mandala Coloring Pages

 

Guided Meditation with Mrs. Sittenfield

To contact our individual counselors, you can reach out by email by clicking below:


MARI KALMAN
Middle School Counselor
mkalman@jbha.org

AMY GROLNICK
Upper School Counselor