Squeezing the Orange with My Feet

Lying on their backs, children hold a soft ball between the soles of their feet and squeeze it like an orange while breathing out, then let go. It builds relaxation through the contrast of tension and calm, plus body awareness.

How to play

1. Lying on the back, knees bent, each child holds their orange (ball) between the soles of their feet (1 min).
2. Squeeze the orange: press hard with the feet while breathing out “fffff” (1 min).
3. Let go and rest soft feet on the orange, breathing in through the nose (1 min).
4. Squeeze very slowly now, as if getting the last drop of juice (1 min).
5. Set the orange aside with the feet and stay lying down, feeling heavy legs (1 min).

Rules

• We squeeze with our feet, not our hands.
• When I squeeze, I breathe out.
• Lying down and quiet, each in our own spot.

Variations

Adaptations

• Limited mobility: squeeze the orange with the hands or between the knees, whatever moves.
• Autism: let the child choose the ball’s texture and count softly: “Squeeze, one, two, three; let go.”
• Hearing impairment: the teacher makes a fist for “squeeze” and opens the hand for “let go.”

Learning goals

• Feel the difference between tension and relaxation in the legs.
• Coordinate breathing with movement.
• Calm down at the end of the session.

Equipment for a class of 25

• Soft foam balls: 25

Teacher tip

Foam balls are the easiest to squeeze. Lie down with them: imitation does most of the work.

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