Instructor:  Andrea Burke, M.S. Ed.

Community: ???

Plan Creation Date: June 2009

Yoga Calm Principle/Lesson Goal: Stillness

Lesson Plan:

Calm (5-10 minutes)

  • Stillness: Breathe with Hoberman. “Relax and focus on your breath. You may feel stressed or anxious, hyper, or buzzing like a bee. Your breath can help restore you to calm and stillness. 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. Your ability to focus and use your breath is a tool you are born with and can use anytime to bring quiet and peace of heart and mind. A tree can be jostled around by the wind, branches swaying, leaves fluttering and flying. Then it returns to still and restful state. We can learn to recover from our personal storms and find peace (stillness).”

Activate (15 minutes)

Stillness Focus Yoga Sequence

  • Circle Walking – freeze, activate, relax
  • Pulse Count
  • Forward Bend
  • Downward Dog
  • Childʼs Pose
  • Cat-Cow
  • Downward Dog
  • Childʼs Pose
  • Pulse Count

Calm (7-10 minutes)


  • Bridge
  • Star – lying down


  • Rest in the shade – guided visualization near your treehouse
  • Quiet stillness on back – 3-5 minutes

Literature, music connection

  • Frederick (book)
  • “Be Like a Bird, Halting” (song)

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