Instructor:  Nancy Johnson

Community: Grade 3, Classroom Setting, 45-50 minutes

Plan Creation Date: December 16, 2013

Yoga Calm Principle/Lesson Goal: Grounding

Academic/Therapeutic/Other Goals: Physical and emotional grounding, Help students connect to others, themselves, and our world, Get better in touch with your body, Being present, Develop good self-care.

Props/Music Resources required: CD and CD Player, Mats, Hoberman Sphere, Strong Voice Worksheet

Lesson Plan:


  • Belly Breathing – with Hoberman Sphere 10 Breaths (5 Minutes) – Sit on the edge of your chair with both feet on the ground. One student in front with the Hoberman Sphere and one student counting out loud. Rest one hand on lower belly and other on upper chest. Close eyes. Breathe.
  • Pulse Count (2 Minutes) – Find your pulse on the side of your neck (Carotid) or on your wrist. Count the number of beats per minute you feel with your fingers on your pulse. Think about how amazing your body is as your heart beats and pumps oxygen, nutrients and blood throughout your body. You are healthy, strong, and amazing.


  • Volcano Breath (1-2 Minutes) – Keep your feet shoulder/hip width apart. Put your palms together at the center of your heart. Take a slow and deep breath through your nose and pause for a moment when your lungs are full. Bring your arms up over your head. Exhale and slowly “your volcano explodes” as you move your arms out to the side and then back together at the heart. Any tension or stress left in your body is pushed out. Send positive thoughts to someone special in your life as you work through the Volcano pose.
  • Mountain Pose (1-2 Minutes) – Stand with feet hip width apart. Picture your feet becoming one with the floor below. You are strong and able to move with the wind, but not fall over. Head, abdomen, heart, shoulders, are lifted up. Look straight ahead and think of a straight line going through your body from your head down.
  • Mat 20 (20 Minutes) – Mountain to Mountain holding the poses for a 10-count. You are strong and grounded.
  • Shoulder Clock (4 Minutes) – Partner up with someone near you who is close to your height. Stand side by side about 2 feet apart from each other. Lift inside arms straight up and place palms together in twelve o’ clock position. Breathe into upper chest and spread fingers. Exhale and take arms back about to a foot to one o’ clock position while continuing to lift your head and your chest. Repeat breath cycle and clocking of the arms until they are down by your sides at the six o’ clock position. Switch sides.


  • Strong Voice (10 Minutes) – Lie down on your mat and close your eyes. Slow breathing to my count. You are sinking into the mat and are focused on the rise and fall of your belly. I will read the sentences on the Strong Voice Worksheet and you will listen and pay attention to what thoughts pop into your mind. After the activity, the students will open their eyes and fill out the worksheet. In a circle, we will share some of our responses by going around the room.

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