Dance is an excellent way for young learners in the Foundation Phase (ages 5-9) to express themselves, learn movement patterns, and improve their physical fitness. An essential component often overlooked in children’s dance classes, however, is the cooling down period. Cooling down is as vital as warming up to reduce the risk of injury, increase flexibility, and help students transition back to a less active state. Here, we will explore some creative and fun cooling down activities suitable for foundation phase dance learners.
Cooling Down Activities for Foundation Phase Dance Learners
Deep Breathing Exercise
Deep breathing helps to slow down the heart rate and promotes relaxation after vigorous activity. Instruct students to lie down on their backs with their hands on their stomachs. Guide them to take deep breaths in through their noses, hold it for a few seconds, and then exhale slowly through their mouths. During this process, they should feel their stomach rise and fall, which indicates that they are breathing deeply.
Gentle Stretches
Stretching helps to prevent muscle stiffness and promotes flexibility. Introduce gentle stretches such as touching the toes while standing or seated, reaching for the sky, butterfly stretch (sitting down, joining the feet together, and gently flapping the knees), and other simple poses. Always remind students to stretch to the point of tension but not pain.
Progressive Muscle Relaxation
This activity involves tensing and then releasing different muscle groups. It’s an excellent way for children to learn about their bodies while also promoting relaxation. You could start from the toes, gradually moving up to the legs, stomach, arms, and finally, the face.
Story-Based Relaxation
This is an excellent cooling down activity that incorporates imagination. Craft a short, calming story where students act out the actions while calming down. For instance, imagine being a tree slowly swaying in the breeze. Learners can stand with their feet planted firmly on the ground and gently sway their bodies from side to side, simulating the movement of the tree.
Guided Visualization
Similar to story-based relaxation, this activity involves leading students through a relaxing scenario, such as lying on a beach or floating in space. Guide the students to close their eyes and imagine the scene while continuing to take deep, calming breaths.
Yoga Poses
Simple yoga poses can help students stretch out their bodies, relax their minds, and bring their heart rates down. Poses like child’s pose, cat-cow pose, and the mountain pose can be beneficial.
Cooling down activities are an essential component of a dance class for foundation phase learners. These activities not only help students relax and transition back to a less active state, but they also help prevent injuries and promote flexibility. Integrating these activities into your dance classes will ensure a well-rounded and safe dance experience for young learners.