Instructor: Andrea Keeley

Community: Grades 1-6, 60 minutes

Plan Creation Date: March 15, 2015

Yoga Calm Principle/Lesson Goal: Grounding

Lesson Plan:


  • Discuss Grounding theme and tree-related activities and music.


  • Belly Breathing – with Hoberman Sphere (seated on floor). One volunteer operates the sphere. One volunteer counts breaths. Operates chooses between 5-10 breaths. 2-3 compliments for both operator and counter.
  • Shoulder Clock – Pair up students side by side – Lift arms straight up, placing palms together at 12 o’clock. Breathe in, spread fingers like branches on a tree. Exhale and move arms to 1 o’clock. Repeat until 6 o’clock; switch sides.


  • Physical Warm-ups/Stretches:
    • Cat (back like a rainbow)
    • Cow (back like a bowl)
    • Rock and Roll/Boat Pose – rock three times on your back and hit the boat pose. After 3 boats, rock to standing without touching the ground.
    • Grounding & Strength Section of Mat 20
    • Start in Mountain (four corners on the ground)
    • Shoot laser beams up for Upward Mountain
    • Swan dive to Forward Bend
    • Move to Bent Knee Lunge (right leg back) with arms reaching to the sky
    • Hands down and legs back to Downward Dog, peddling like a bike if needed
    • Move hands into a push-up position for Plank
    • Lower your push-up to Cobra – hiss like a snake
    • Push back up to Downward Dog(remember bear paws)
    • Kick right leg back and forward to Bent Knee Lunge with arms reaching to the sky shooting lasers out of your middle fingers
    • Back to Forward Bend
    • Reach hands up to the sky and bend knees into Chair
    • Stretch your body to the sky and to the floor for Upward Mountain
    • Hands back to heart center for Mountain
    • Relax in your version of Child’s Pose
  • Changing & Mirroring Trees – Demonstrate changing the tree and have class follow. Ask for volunteer to lead with a strong, humorous, and flowy tree and have group follow. Partner up and have teams practice passing over the lead in tree.


  • Final Stretches:
    • Rock and Roll
    • Twist
    • Happy Baby
    • Child’s Pose
  • Relaxation – Guided Relaxation/Savasana – Read Fall Fireworks about nature beauty in the Fall from Ready, Set, Relax.

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