Looking to add movement into your work with youth? Upward Mountain is a great place to start!
What is the first move we instinctively do when we get out of bed in the morning? What does a baby do when released from a swaddle? We reach up and above our head, and stretch our body.
This move, Upward Mountain, is a great stretch to introduce to youth. You can find this card in our Free Resources.
Offering a variety of options is a great way to encourage participation and help everyone feel successful when introducing movement. Upward Mountain can be accessed from a chair (Seated Upward Mountain), standing, or even from the floor. The most important feature for these moves is to allow your feet or seat to ground into the floor or chair and extend up from there. This move can give a real sense of strength. You can add affirming language to Upward Mountain by thinking or even saying to yourself, “I can do this.”
Reaching up through one or both arms or simply extending up through the crown of the head are all ways to access Upward Mountain.
Here are three ways to try out Upward Mountain!
Before a Forward Fold
Only have time for two movements? Try Seated Upward Mountain followed by Head on Desk. You can go between these two movements two or three times to create a balanced effect in the mind and body. These movements can calm high energy or wake up a tired body. In Early Ed, use playful language and move from “Hi Sun” to “Waterfall” as seen in our Early Childhood Card Deck.
Before a Balance
Try pairing Upward Mountain with a balance move, such as Tree. This combination is showcased on our Focus Permission to Pause poster. This combination is great to try in the middle of a test break or before a transition. Upward Mountain and Tree works great in Early Ed too!
Before a Twist
Seated Upward Mountain paired with a Seated Twist can be useful when youth are tired. This combination is showcased on our Tired Permission to Pause poster. After a meal transition, such as lunch, this can be a great way to encourage digestion and get the brain back online! Or even to prepare for transition.
Looking for additional support on integrating BREATHE-MOVE-REST practices? Schedule a consultation or demo with one of our MoveMindfully Trainers for a personalized approach tailored to your environment.
Have you tried Upward Mountain? Leave a comment and share your photos with @MoveMindfullyConnect
I was impressed by the simple techniques for ALL ages. I also watched a workshop from our school that was very good.