Instructor: Susan Wolfram

Community: Grade 3, School Setting, 30 minutes

Plan Creation Date: November 16-18, 2015

Yoga Calm Principle/Lesson Goal: Stillness

The ability to quiet the mind and body; to be self-aware; to develop sensitivity, self-control, and self-regulation

Lesson Plan:


  • Belly Breathing – while standing, using your hands as spheres.
  • Pulse Count – you must be very still to find and focus on your pulse for one minute; if you lose it, just find it again and continue counting.


  • Mountain – stand very quietly, tall and strong and in total control of your whole body for 10 counts or drum beats; what can you see from the top of your mountain?
  • Upward Mountain – remain still, strong, and in control from feet to fingertips for 10 counts or drum beats.
  • Crescent Moon – You are a still, quiet moon for 5 counts on each side; what can you see from the moon?
  • Star – You are a quiet, shining star shining down from the sky? What are you shining upon? 10 counts or beats.
  • Warrior II – sometimes a warrior needs to be still and always in control of his whole body; strong and in control; hold for 10 counts or beats.
  • Star – Back to Star and then switch legs for Warrior II again; a warrior is focused and in control to be the best he/she can be; again hold for 10 counts or beats.
  • Modified Dancer – a dancer is in total control of their whole body, moving in exactly the way you tell it to.
  • Repeat these moves again to the beats of the drum.


  • Forward Bend – relaxed, calm and still.
  • Name Toss Game – first saying the name of the person you are throwing the ball to, then a second time with eye contact only; you must be still and pay close attention to keep the ball going.

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