Instructor: Julie Wiesner

Community: Counseling Group

Plan Creation Date: April 7, 2011

Yoga Calm Principle/Lesson Goal: Grounding

Lesson Plan:

Set up chairs for this class


  • Belly Breathing with Hoberman: Have one student lead, another keep beat with drum. Compliments for both students.
  • Seated Pulse Count for one minute.
  • Mindful moment: Imagine a trail that goes into the forest. Picture the trail with sunlight shining on it. Walk along the trail slowly noticing the plants and animals around you. Now, find a special place in the forest and sit quietly and listen. What do you hear?


  • Arm Swings: While doing arm swings, say to yourself: “I am strong. I am in control. I can do it. I can be responsible.”

Hold each pose from Chair 15 focusing on grounding. Repeat three times:

  • Mountain: Feel your feet firmly planted on the ground. Imagine someone you love reaching up and holding your feet steady to the earth.
  • Upward Mountain: With your feet still firmly planted on the ground, stretch your fingers up to the sky reaching for the stars.
  • Forward Bend: Hands and feet to the earth.
  • Lunge: Feel your feet rooted to the ground, heavy and grounded.
  • Upward lunge/Warrior 1: When your feet are rooted and strong, you can be a strong, steady warrior.
  • Chair dog: Repeat lunge and upward lunge with other side, forward bend.
  • Chair: Imagine the four corners of your feet, or chair, are rooted to the center of the earth. Hold chair pose very steady, focusing on your feet rooted the earth, extending your arms and opening your heart.
  • Upward Mountain
  • Mountain


  • Seated Belly Breathing with hands on belly. “Feel the chair underneath your body, supporting your weight so you can relax completely.”
  • Strong Voice guided Meditation
  • Strong Voice work sheet
  • Group discussion about strong voice activity

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