Begin with warming up and relaxing our joints.
Introduce the children to the idea of going on a trip to the ocean. Start getting them excited by asking them some questions about the ocean:

Do you like the beach? YEAH!!
Do you like the water?
Do you like the creatures of the ocean?
Who do you think we can find in the ocean?

We better get started to the long drive to the beach.
All aboard and get into the bus.

Younger children (2-5 year olds) can begin by singing "the wheels on the bus" and then play "driver says".

Driver Says:
Note to the parents/teacher: prepare chairs in 2 rows like in a bus with one chair in front.
Let the kids find their spot in the "bus", and be a driver yourself, in the single chair.
Play "driver said" ( Just like Simon says.)
Suggestions:
Put your hands on your head, shoulders etc.
Turn to the right, left.
Look backwards etc.
Bounce your knees.
Stomp your feet.
Try to give each child a chance to be the driver.

Get out of the car, imagine that you are standing barefoot on the warm sand and want to get close to the water. "Let's walk around the room slowly pretending we are on the beach near the ocean. Oh no! the sand is getting hotter, come up on the tips of your toes and walk (walk until you and the children can feel the muscles in their lower leg). Now the sand is really hot, lets run faster on our tippy toes…and stop!
Now we are just near the water…We can feel the cooler sand on the bottom of our feet.

Land/Sea
Note to teacher/Parent: prepare a line or a circle (a large round carpet for class rooms is perfect).
One side of the line is the land and one side is the sea. Call out "Land" The kids need to jump into the land. Then call out "Sea" and they jump on to the sea. Slowly raise the difficulty of this game and call out longer instructions: "land , land, sea, land…"
Have the children call out Land and Sea too.

Swimming - stand up straight put your arms straight in front of you and start moving one arm in a big circle, Down, back, up and to the front again. Then the other and the other…try to make a perfect circle, go about 10-20 times and stop!
Try your back stroke and reverse the hand movements to the back this time.

Swimming

This is a great coordination exercise when trying to move one arm back and one forward at the same time.

Fish - look in the water there is a school of fish swimming all together; bend your knees a little, bring the palms of your hands together in front of your face, make your mouth like a fish and start "swimming" slowly in a big group, be careful of the bigger fish lets swim faster…and hide!
Try to walk faster and faster with bent knees with out bumping in to each other.

Shark - lie down on your belly, imagine you are under the water like a big scary shark, Clasp your hands together behind your back (making a fin), pull your hands towards your feet and raise your chest, get ready to lift your feet (knees bent for younger children) and head up; count to three, inhale and lift your feet and head and chest off the floor…come back down and relax. Repeat: inhale, lift and bite this time! try to catch as much as you can! And relax. Repeat three or four times.
Stand up shake your arms and hands shake your legs and feet, and help the energy flow.

Shark

Wow! Now I see a dolphin!
Dolphin - I see a dolphin jumping out of the water towards the sky, lets try and do the same; stand up with your feet close together, place your hands together and bend down towards the ground with your hands pointing down, now slowly stand back up, continue stretching your hands up towards the sky, bend your knees and lets jump all together. Repeat 5 times.

Octopus - lie down on your back, lift your legs and your arms up to the air and shake them all together. Shake faster, let out all your stagnant energy,
Imagine you are an octopus living in the water, you have 8 legs and you wave them all around searching for food. "there is something!", stretch your arms and legs as much as you can and reach for that delicious fish…reach…and grab it; hug your knees to your chest and pretend to eat this yummy fish.
If you are still hungry, let your arms and legs shake again and search for more fish to eat.

Octopus

Sea horse - stand up and clasp your fingers together, now lift your right knee and grab it two inches below your knee, try to stand like this for 20 seconds and now jump like this 10 times, release and repeat on your left knee.

For younger children stand on one foot, place your hands on your hips, raise your knee to about 90 degrees and try to keep balance. Jump on one foot and repeat with other leg.

Sea horse

Water lily - posture for two; sit across from your partner with your legs crossed. Sit very straight, look into each other's eyes. Put the palms of your hands up and bring them together with your partner's (like a mirror). Pretend you are water lilies dancing together under the water. Move your hands slowly in circles or just anyway your energy flows with your partner. Try to tune into your partner and move together. Be sensitive and keep going for a minute or two.

Jellyfish Dance - Turn on some very relaxing music and tell the children to close their eyes, pretend you are a soft jellyfish dancing in the water, close your eyes and move very slowly, listen to the music and imagine many water creatures all around you, move gently in your place to the music, lift your arms slowly, bend your knees, move your head slowly down and up, feel the music, imagine the water around your body and how nice and relaxing it feels.

Jellyfish Dance Sitting and standing

Seal - "look way out in the water, there is a seal", quickly lie down on your belly; bring your arms straight in front of you with the palms facing each other. When you are ready inhale and lift your legs and arms up straight, breathe out and clap your hands and bark like a seal after a 5-10 clapping and barking bring your legs and arms down and relax. Repeat 2-3 times. Then begin swimming, rocking side to side.

Seal
"Now that we had enough of the water lets get out, we will take our boat and row our way out to the beach."

Boat - posture for two; sit across from your partner, with your legs straight and open wide. Place one foot on top of your friend's foot and the other below. Sit close enough so you can hold hands. Now start to pull gently as you go back stretching your partner carefully forward, and switch. Now you get to stretch forward and sing together "Row, row, row your boat". Repeat the posture changing feet.

Boat

Crab - on the beach we can see these little creatures called crabs; sit on the floor with your knees bent and feet flat on the floor. Place your palms on the floor behind your back. lift your bottom off the ground and "walk" on your hands and feet. Try to go sideways keeping your body up across the room. Go one direction, then the other.

Crab

Crab Tag:
Choose a player to be "It". Explain that "It" will begin the game running. As soon as he tags another player, both of them will turn into crabs and try to tag the other players. Anyone who is tagged changes into a crab and can also tag the others. Who will manage to remain standing? (Players can only be tagged if they are touched with the hand. No kicking crabs are allowed).

Seagulls:
sit on your heels. Slide your left leg straight back behind you, with your toes pointing back. Keep the front of your leg and foot down on the ground. Put your hands on your hips, straighten your spine, look up and flap your wings 5-10 times, release walk your hands out in front as far as you can to bring your arms, head, and chest to the ground. Breathe deeply and hold the pose 10 counts or more. Then, walk your hands back to the center switch legs and repeat to the other side.

Seagulls

Shake the sand off your feet:
sit up tall with your legs straight in front of you. Put your hands down to your side, keep your arms straight help your back stay straight too. Start tapping your toes by swinging your heels from side to side. Imagine taking the sand off your feet. Repeat 20-30 times. Lie down slowly and do the toe tapping another 20-30 times.

Shake Sand Off

Note: Toe tapping helps to bring the energy down to your toes and get into relaxation mode; it can even help you fall asleep faster at night!

Relaxation – lie down on your back, straighten your legs down, bring your arms down comfortably to your sides. Close your eyes and breathe deeply. Imagine you are lying on the beach. The warm sand feels so comfortable on your back. Imagine the sun is warming your body and a gentle breeze is in your face. Breathe in and listen to the sound of the waves, the wind and your breath. breathe out and relax your whole body. Relax your head and face, relax your neck and shoulders, down to your arms and hands. Send relaxing feelings to your hands, fingers and fingertips. Relax your chest and tummy; breathe in feel your tummy getting bigger like a balloon, breathe out pull your tummy in, repeat 3 times. Relax your back down to your legs, knees, feet and toes. Imagine you have some birdseed in your open hands, and the seagulls circling around you want to come and eat from your hands. Try to make your self peaceful and quiet so they know you are a friend and they will come and eat from your hands. Breathe and relax allowing the seagulls eat from your hands.

Breathe in and bring your knees to your chest, hug your knees to your chest and roll to one side, close your eyes; this is the pose you were in your mommy's tummy. It was so warm and snuggly and you had everything you needed.

Get ready to meditate - Slowly use your hands to push your self up and sit down cross legged with your hands on your knees palms facing up, spine long and straight and eyes closed.

Remember to keep your spine straight all the time, so the energy can flow easily.

Meditation: sit straight and tall. Place your hands on your knees, palms up and your first finger and your thumb are touching, the other fingers are out comfortable.

Be as tall and steady as a mountain. Standing in place for years and years without moving. Try not to move although your mind may tell you to do so, don't listen! Instead breathe a long, light breath. Don't move a muscle, but be perfectly relaxed as you sit in perfectly silent. Try to keep meditating for one minute, for the beginners. Add one more minute the next time you meditate. If the children are really inspired they can hold this posture for 15 minutes. But don't push them for it, if they keep this meditation for 3-5 minutes it is quiet good.

Breathe in deeply and out and open your eyes; clap together 10 times.

Rub your hands again, make them warm and now put your warm hands on your face. Give your face an energy wash. Rub your head and hair. Massage the back of your neck. Pull your ears gently, stimulate your brain. Bend your knees and stand up slowly.

Stork:
stand up tall, with your feet together. Shift the weight of your body to your right foot. Bend the other leg and point the foot backwards. Raise your arms at your sides. Relax your wrists. Now you are a stork standing on one leg. Your arms are your wings. Stay in this posture 10-20 counts and breathe smoothly. Bring your leg and arms down rest for a few seconds and repeat the exercise on your left leg.

Stork