Instructor: Heidi Adamson-­Baer

Community: Grades 4-5, School Setting, 30 minutes

Plan Creation Date: February 23, 2016

Yoga Calm Principle/Lesson Goal: Strength

Equipment  Needed:  ​Hoberman sphere; no mats

Lesson Plan:


  • Yoga Calm Ground Rules
  • Treat yourself like a King or Queen
  • No stepping on Mats with shoes
  • Respect each other’s space
  • Give it your best effort
  • Use Positive Self Talk: I am strong; I am in control, I can do it, I can be responsible
  • Instead of I can’t use: I am not ready for that or I haven’t learned that yet.


(Get students focused and self aware)

  • Review – Belly Breathing w/ Hoberman Sphere x 5- Student led – Students in seated position.


(Get them moving and activate their bodies and minds)

  • Introduce: Wall Dog – Facing wall- place hands shoulder width apart ​against the wall. Walk feet​ back under hips​. Activate your arms and Push ​against the wall to engage shoulders​ making sure that arms are in line with your ears​; eyes and face are facing downward​ towards the floor- take three deep breaths​. Slowly disengage​ your arms and walk feet​ towards the wall standing upright​. Hands​ return to the sides​. Turn around to face forward.
  • Standing in Mountain
  • Chair​ – Stand tall​ with legs hip width apart​, as in Mountain. Inhale and raise and straighten arms overhead​, keeping arms parallel with palms facing​ each other and fingers extending​ to the sky. Exhale, bend knees, and take thighs back as if sitting in an imaginary chair​. Keep knees in alignment with feet​ (not knock-kneed or bowlegged). Point feet straight ahead​ (no duck or pigeon) and press down the four corners​ of each foot. Lift belly, head, and heart​. “Feel your strength.”- To come out of pose, breathe in​, press down through the feet, and reach up to the sky​ while gradually lengthening and straightening your legs​. After introducing new poses, lead students through a hallway flow x 2 using language of strength & alignment principles.
  • Walldog – ​“Imagine you are trying to move this wall. Feel your strength as you are pushing against the wall.” “Take three deep slow breaths.”
  • Mountain – ​“Imagine you are a mountain standing tall and strong.” “Feel the four corners of each foot, and the balance in the center of your foot.”
  • Forward Bend – ​“Let go of anything that might be preventing you from being your strong self.”
  • Mountain- ​“Standing tall and strong once again.”
  • Chair Pose – ​“Pay attention to the muscles in your legs. Can you feel the strength of your muscles keeping you in this position?”
  • Forward Bend – ​“Exhale, once again letting go of thoughts preventing you from being strong & confident.”
  • Mountain – ​“Stand tall, confident, and strong.” “Take three deep slow breaths .”


(Activity or process that allows them to rest, reflect, and integrate what they have learned)

  • Volcano Breaths – Student led Volcano Breaths x 5 – Students in sitting position.
  • Sharing – Have students share their thoughts and feelings about the different poses and how the breathing made them feel.

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