Instructor:  Lynn Hernandez

Community: 3rd Grade Classroom, School Setting, 30 minutes

Plan Creation Date: April 9, 2013

Yoga Calm Principle/Lesson Goal: Strength

Academic Goals: Test Preparation

Resources required: Hoberman sphere, music downloaded on phone or computer, Ground Rules poster, Strength Mindful Moment Card

As lights are dimmed and music is started, remind students of the ground rules for our sessions together (refer to poster).

Target Goal: Students will be able to use the yoga techniques to relieve stress and anxiety about up-coming tests.

Lesson Plan:



  • Belly Breathing – with Hoberman Sphere (8-10 breaths). Remind students of five steps for healthy breathing, Become aware of your breathing pattern, Breathe through your nose, Relax. Make sure the abdominal muscles are not overly tense, Slow the breath cycle, particularly the exhalation, Pause at the end of each inhalation and exhalation


  • Pulse Count (pg 83) – Find your pulse and listen to its steady beat. Think about how strong your heart needs to be in order to keep your body and mind healthy.
  • Mountain Pose (pg 79) – Refine alignment of feet (four corners of foot). Press feet into the ground and lift the top of your head toward the sky. Think of your head as the top of the mountain reaching through the clouds. Activate your strength by thinking of the mountain inside of you.
  • Star Pose (pg 88) – Think of yourself as a star on top of the mountain. Shoot your brightness and strength through your arms and fingertips. Shoot that brightness and strength down through your legs and toes.
  • Woodchopper Pose (pg 100) – Focus on an imaginary piece of wood in front of you. Make the “huh” sound from the deepest part of your belly as your ax hits the wood. Do this four times together.
  • Pulse Count – Notice the difference in your pulse. Is it slower or faster?
  • Tree Pose (pg 91) – Focus your eyes on something stationary and think of the strength of your body as you move into this pose. Use the strength of your concentration to keep you balanced as long as you can.


  • Belly breathing – with Hoberman Sphere
  • Read Mindful Moment Card on Strength – Remember a time when you had a test and you were worried about passing, but you did a great job. What helped you stay focused? What words can you say to yourself when you are worried? Can you say those words to yourself now?
  • Sharing – Have students share some of their positive self-talk in order for others to get ideas of what they can use when in a testing situation.

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