Instructor: Stephanie Rohwer

Community: Grades 3-5, Special Ed, School Setting, 30 minutes

Plan Creation Date: March 15, 2016

Yoga Calm Principle/Lesson Goal: Strength

Group: self-regulation/social skills

Materials: Yoga Mats, Hoberman Sphere, Soft music (on computer), Chime

-Strength is falling (out of your pose/struggling in class) and getting back up.
-Strength is more than just physical- it is mental and emotional.
-Strength is knowing when to ask for help.

Lesson Plan:


  • Belly Breathing – To start I will have 2 student leaders come to the center of the circle to help lead their classmates in belly breathing with the Hoberman Sphere. One student will count while the other student slowly opens the sphere to indicate to the class to breath in deeply through their nose and closes the sphere to indicate to the class to exhale out through their mouth. After students have helped lead the class- classmates can offer up compliments encouraging the leaders in their strength.


  • Mountain – Root into the four corners of your feet and stand strong in your legs, lift your heart up into “Mountain.”
  • Upward Mountain – Draw both hands up and stand in your strength into “Upward Mountain.”
  • Star – Walk feet wide apart and point toes straight ahead. Reach arms to the sides so they are parallel to the floor. Radiate though your arms, legs, head, and tail as if you were a “Star.”
  • Star Galaxy – Move closer into the circle and press hands together while remaining in “Star.” Together each star creates a “Galaxy.” Together we are stronger than by ourselves. Strength is knowing when to ask others for help.
  • Downward Dog – Step left leg back into “Downward Dog” keeping your feet hip width apart, and hands shoulder width apart.
  • Plank – Draw your body forward, lining your shoulders over your wrists into Plank.
  • Superman – Lift your arms and legs, your head and chest away from the floor and reach out strongly through your arms and legs into “Superman.”
  • Twist – Sit up straight and stretch up through the top of your head. Reach your left arm over your right knee into “Twist.” Free yourself back to Center. Reach your right arm over your left knee into “Twist.” Roll back and extend your legs all the way straight to the floor. Lay your palms facing up by your side.


  • Belly Breathing – Have all students lie on their back and focus on their belly breathing. With eyes closed, slowly read the sentences to students on the Strong Voice worksheet, pausing long enough for them to process the ideas that comes into their minds. After reading: “Can you find the strong voice inside you? Where do you feel the strong voice in your body? Is the voice high or low? Is the voice loud of soft? Does the voice make you think of someone? What does the voice say? What can you do to find your strong voice when you are angry or afraid? When do you need your strong voice? And Draw a picture of yourself feeling strong,” Have students sit up and write their answers on the Strong Voice worksheet.
  • Chime – Social/Emotional Component – Ring the chime- Have students repeat the following four lines and listen for the chime to stop ringing with their eyes closed. “I am strong. I am in control. I can do it. I can be responsible.” When the chime has stopped ringing, students may get up and roll up their mats.

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