In this part of the session (lasting 2-4 minutes), slow body stretching exercises and calming the participants’ pulse are carried out. Students too excited by the vigorous movements during warm-up can no longer be sufficiently attentive and cannot mentally concentrate at the level necessary for the following games. Therefore, several calming exercises will be performed, based on slow movements, body stretching, and awareness of the exercised body parts.

Similar to warm-up exercises, calming exercises are preferably done together with one or more partners, which also contributes to the mental preparation and engagement of the participants towards the leading idea of the lesson – that of teamwork, being teammates, etc.

It is very useful from a pedagogical point of view to make students look forward with curiosity and interest to the continuation of the lesson, due to the surprising, pleasant, and fun nature of the exercises they have already done. The instructor demonstrates what needs to be done, then invites the students to repeat together with him.

9.1. The Angel

Materials needed: None.

Game rules: Stand with your feet apart at shoulder width, with knees straight, slowly bend your trunk, trying to touch the ground with your palms (success doesn’t matter, but sincere effort does!). Stay like this for about 5-10 seconds.

Then slowly raise the trunk, pass vertical, and lean back as far as possible, with arms stretched out and spread in a V shape, standing with knees bent and on tiptoes. The head is tilted far back.

Exhale while bending forward, inhale while rising, deeply.

Throughout, the entire body will be as relaxed as possible (especially the stretched parts: the back and the backs of the legs – when bending forward, the abdomen and chest – when bending backward).

You may fall backwards (it’s hard to stay bent backward, standing on tiptoes) – no problem, but exhale abruptly when it happens.

Movements are done slowly, relaxed, just like a cat stretching (have you ever seen one?), breathe freely. Repeat 3-5 times.

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9.2. The Twist

Materials needed: None.

Game rules: Stand with feet apart at shoulder width, knees slightly bent, arms stretched out horizontally to the sides, slowly twist the trunk as much as possible (until you can see behind you), inhaling, and keeping the soles of your feet flat on the ground.

Upon returning, exhale slowly.

Repeat to the other side. Repeat 3-5 times.

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9.3. Shoulder Press

Materials needed: None.

Game rules: Standing with a partner (of similar height to yours), face to face at a distance of about 1.5 arm lengths, stand with feet apart at shoulder width, knees slightly bent, both stretch out their arms and place their palms on each other’s shoulders. Then each tries to press the other, to bend their trunk towards the ground. Pressing is done slowly, simultaneously, as follows: press their trunk for about 5 seconds, hold it for 5 seconds in the lowest position, then let it return to vertical for 5 seconds. One of the partners can count the seconds, so both know what to do; or both rely on touch.

The exercise is NOT done with abrupt, short, repeated presses (ballistic).

Everything relaxed, slowly! And breathe normally.

Variations: many other variations of isometric action can be done with the partner, using hands, arms, other parts of the body for pulling or pushing, etc. All – based on the 5-5-5 second rule.

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9.4. Sitting on the Floor

Materials needed: None.

Game rules: Who can sit on the floor and stand up without using their hands? But using only one leg and without hands?

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9.5. Grab Your Toes

Game rules: From a seated position on the floor, try to grab the tips of your toes, or at least your ankles, or knees… and stay balanced like that until you count to 10.

Then: sit on the floor with legs stretched out and apart, bend your trunk trying to reach your hands as far as possible towards the floor. Then: sit on the floor with legs stretched out and together, bend your trunk trying to reach your hands as far as possible beyond your toes.

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9.6. Rocking Chair

Materials needed: None.

Game rules: From a crouched position on the floor, holding onto your toes, try to rock back and forth on your spine, 6-10 times. Then – roll back over your head (more correctly: over one shoulder).

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9.7. The Butterfly

Materials needed: None.

Game rules: Sitting on the floor, bring your heels close to your buttocks, press the soles together, grip the tips with your hands, and keeping your spine vertical, try to touch the ground with your knees, with a movement of the legs like the fluttering of butterfly wings (repeat 20 times). Then: move your heels about a hand’s width away from your buttocks (keeping the other conditions as before) and bend your abdomen towards your feet, gently pulling with your hands and keeping your spine as straight and vertical as possible.

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9.8. Let’s Crawl Together

Materials needed: None.

Game rules: With a partner; both sitting facing each other, slowly move closer until you can sit with your buttocks on the other’s feet. Grab each other’s elbows or arms with your hands. Agree on a direction to move (forward or backward) and start crawling there, by simultaneously balancing your torsos and rotating your hips.

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9.9. Bottoms Up!

Game rules: With a partner: both sitting on the floor facing each other, raise your heels about 2-3 palms off the ground and support them against each other (one against the other). Lean your body back, placing your hands on the ground. Knees are bent. The task is to push both legs until your bottoms lift off the ground, and the weight of the body is supported by the hands. You probably won’t succeed on the first try.

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9.10. Let’s Row!

Materials needed: None.

Game rules: With a partner: both sitting on the floor facing each other, stretch and spread your legs, then rest your soles on each other. Grab each other’s hands and alternately, each leans back (until touching the ground) pulling and bending the other forward. If you’re flexible, bring your feet closer together; if not, spread them apart, or even bend your knees, so you can lean forward and backward.

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9.11. Cobra

Materials needed: None.

Game rules: Lie on the ground (grass, mattress) face down and stay like that for 10-20 seconds, with the body relaxed, breathing calmly, and “smelling the earth”.

Then place your palms on the ground, next to your shoulders, tense your back to lift your head upwards. When you reach the maximum lift achieved this way, straighten your elbows, pushing up: the torso bends back a lot. Stay like that for a while, then lower the torso and head, reversing the process as you rise until you are stretched out on the ground again. Try the rhythm of 5-5-5 seconds (lifting-holding-lowering). All movements are done slowly and relaxed. Repeat 2-3 times.

Variants:

1. From lying face down on the ground, push your arms back and arch your back upwards to lift your head and legs simultaneously. Try the rhythm of 5-5-5 seconds (lifting-holding-lowering).
   Or:
2. Arch your back upwards, trying to touch your feet with your hands.

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9.12. Candle

Materials needed: None.

Game rules: Each person will stand on one leg, with the knee bent or not, resting the other foot on the thigh. Then they will bring their palms together in front of the chest and slowly raise them above the head. When the palms are raised above eye level, close the eyes. Stay in this position for at least 10-15 seconds. Then switch the supporting leg. Repeat 2-3 times.

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9.13. The Boa Constrictor

Materials needed: none.

Game rules:

First stage: Everyone sits on the floor, balancing on their buttocks, and tries to move forward by rotating their trunk and hips, alternately supporting themselves on each buttock: 1-2, 1-2, etc. After a few “steps,” they will try to move backward.

After everyone “learns” to “walk” like this, move on to:

Second stage: The group divides into several groups of 5-6 members, who sit on the floor one behind the other. The first is the “captain” of the line (snake), those behind him hold onto the shoulders of the teammate in front of them with their hands and embrace their waist with their legs. In this way, several lines (“boa constrictors”) are formed, which will advance in the way learned in the first stage (balancing on their buttocks – the new challenge being that the entire line must move synchronously). Only the captain puts their feet on the ground! The instructor positions themselves in a convenient location representing the “finish line” (5-6 meters from the captains), and the teams (snakes) start at a signal and compete to see which one reaches there first.

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9.14. Broom Up!

Materials needed: one or more brooms (sticks).

Game rules: The student holds a broom (stick, etc.) above their head, vertically, looking at its tip. Their task is to spin around 10-15 times, always looking at the broom’s tip, then place it down and step over it. (Most will fall before completing 15 spins, and the rest won’t be able to step over the broom).

The value of the game lies in:

• Most won’t succeed in completing the task, facing failure in front of their peers. However, this negative aspect reduces the normal sensitivity (embarrassment) of the players, as it takes place in an atmosphere of cheerfulness and encouragement of any effort, no matter how foolish.
• Most people can manage to control their dizziness with a concentration effort.

Variation: the exercise can be done with a partner: one holds the broom, the other puts their hands on the partner’s shoulders, and both rotate while looking up, then together step over the broom, constantly supporting each other to avoid falling.

Instructions for the instructor: after 2-3 participants perform in front of the whole group, the group is divided into small groups that simultaneously try the game.

Attention: 4 teammates will assist the one attempting (both in spinning and in crossing), with one of them counting the spins aloud.

It will be announced that the game may trigger epileptic seizures (attention to sufferers!), and those who do not wish to participate can opt out! The instructor will supervise the game and stop it if it risks degenerating into a harmful experience.

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9.15. The Scream

Materials needed: none.

Game rules: The instructor explains to the group that everyone must be able to scream as loud as possible, to handle situations such as getting lost on a forest hike, or in a cave; signaling to someone far away; chasing away a dog, etc. Then, they demonstrate by tilting their head back and yelling as loudly as they can, and then announce that they will invite participants to try to imitate, but anyone who can’t is free to refuse.

Next, they’ll invite a player who seems more relaxed (who doesn’t refuse), and then repeat with others. The instructor may humorously comment on the exercise to lighten the mood. If a participant’s scream is weak, the comment might be: “I wouldn’t want to be lost with you!” If it’s strong: “What a great voice you have! Have you ever tried opera?”

The value of the game lies in stressing the participants, who feel embarrassed by the “bad impression” they make on others. They will realize that the issue is more in their minds than in their throats. The resulting lesson (courage) can be applied to other occasions in life: a job interview, asking someone out, choosing an outfit, etc.

“The Scream” builds trust within the group (that no one will laugh at another, no matter how comical the result of the attempt); it allows a person to try, understand, and control stress in a relaxed setting; it helps relax participants and creates a confident anticipation for upcoming activities.

Instructions for the instructor: always emphasize fostering a friendly and supportive attitude from the group, not one of criticism or mockery.

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