Instructor: MaryClair Birkemeir

Community: PE Setting, Grades 1-3

Plan Creation Date: January 5, 2009

Yoga Calm Principle/Lesson Goal: Strength (working on alignment)

Lesson Plan:


  • Belly Breathing – Hands on the stomach, I want to see the hands moving up and down gently so I know your breathing deep into your lungs.


  • Pulse Count – Take two fingers to the side of the mouth, tip head slightly back and draw a line down with fingers into groove along the neck.  Press gently to find pulse.  Raise other hand when pulse is found.  Count pulse beats silently to self for 15 seconds.
  • Leg Stretch – inhale into stomach, exhale and pull leg backwards.

Grounding and Strength (spend time with each pose, checking alignment and working challenging students to align themselves more perfectly)

  • Mountain to Upward Mountain – Standing with feet hip-width apart, pointing body and feet straight out in front, pressing all four corners of the feet into the solid earth below.  Lift belly, head and heart.  Shoulders are back and down; look at yourself in an imaginary mirror and see how straight and tall and strong you can be.  Breathing in, pull arms straight up over head, hands facing each other, and see how straight and strong your arms can be.
  • Forward bend – Keeping fingers on floor, inhale, lift head and heart, then exhale and lower back down.
  • Bent Knee Lunge
  • Downward Facing Dog
  • Plank
  • Cobra
  • Chair


  • Tree partners and Tree Circle – Start with partners supporting, and then challenging.  In a circle, feel each other’s support.  Add a forest animal to the middle and see how strong and still our forest can stay.


  • Twist – Pull knees up toward the chest, then over to the right and all the way to the floor.
  • Relaxation – Ready, Set, Relax story where they repeat  “I remember what I’ve learned” message and add in “I am strong message”.

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