Instructor: Andrea Burke, M.S. Ed.

Community: ???

Plan Creation Date: June 2009

Yoga Calm Principle/Lesson Goal: Grounding

Lesson Plan:

Calm (5-10 minutes)


  • Breathe with Hoberman. Relax and focus on your breath. You may feel stressed or anxious or uncentered. Your breath can help restore you to ground – to feel calm, focused and balanced. Focus on your belly expanding when the Hoberman is opened. Slow your breath as you exhale and use your belly muscles to help the air expel. Try to balance your inhales and exhales. Breathe deeply, use your belly. This will help you settle more securely on the earth.

Active (15 minutes)

Grounding Focus Yoga Sequence, 4x

  • Volcano Breathe
  • Star (activate)
  • Forward Bend
  • Downward Dog
  • Superman
  • Downward Dog
  • Forward Bend
  • Star! (activate)

Calm (7-10 minutes)

Grounding in calmness

  • Mountain
  • Roots
  • Belly Breathing


  • Lying on back for relaxation. Grounding Your Treehouse: A treehouse that is well rooted in the earth can survive a strong wind storm. If the roots have had plenty of room to spread and grow deep, the tree will be more supported. Imagine you are your tree. Feel your roots spreading out of your feet, spreading widely and deeply. Take a survey of your limbs and make sure they are balanced in size, number.
  • Literature/music connection: “I am the nut tree” (song), Westlandia (book)

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