Instructor: Vincent Hurtado

Community: High School Ages, School Setting

Plan Creation Date: November 1, 2015

Yoga Calm Principle/Lesson Goal: Grounding

Lesson Plan:


  • Pulse Check – teaching class how to find pulse on their neck. What does a face and slow pulse mean?
  • Belly Breathing – Students lay on their back with hands on the belly. Notice what your belly does during the inhale and during the exhale. Belly breathing for 10 breathe cycles. Ask students how the belly breathing made them feel. Did they anything with their bodies? Which part of their bodies? What did it feel like? When might belly breathing be useful?


  • Cat/Cow – Come to all fours with hands under shoulders and knees under hips. Breathe out, lower head, and tuck tail. Your back rounds up like a cat. Breathe in look up, lift head and collarbones. Your belly drops like a cow. Breathe mindfully and smoothly, moving from Cat to Cow. Cat/Cow for 1 minute.
  • Chair – Stand with legs hip width apart. Inhale and raise arms overhead, keep arms parallel with palms facing each other. Exhale, bend knees, take thighs as if sitting in a chair. Point feet straight ahead and press down the four corners of each foot. Lift the belly, head, and heart. Feel the strength throughout your body.
  • Upward Mountain – Stand with feet hip-width apart and arms straight up overhead. Palms face each other fingers extend up. Press feet down and lift belly, head, and heart. Shoulders back and down. Feel yourself reaching towards the sky and the rooting down your feet and legs provide.
  • Crescent Moon – From Upward Mountain breathe in, press feet down, and stretch to the right slightly, curving into the shape of a crescent moon. Lengthen both sides of the body. On an exhale, come back to center. Crescent moon to the left. Bring awareness to the four corners of your feet and how it helps you feel secure and grounded.


  • Relaxation – Relaxing legs and feet script from book.


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