Instructor:  Kristine Hatfield

Community: High School ages, Life Skills Class

Plan Creation Date: April 17, 2013

Yoga Calm Principle/Lesson Goal: Grounding

Lesson Plan:

Props: CD, strap, Hoberman Sphere, Yoga Calm Posters, CD player & cord

Calm -Play calm music

  • Belly Breathing – with Hoberman -Student volunteer uses Hoberman Sphere while another counts selected number of breaths
  • Share Compliments


  • Star – Review Star -plant feet wide, toes forward, activate arms & legs, and expand from center -move into Star Galaxy
  • Mountain – Move into Mountain -feet firmly grounded to the earth hip width apart, lift belly, head and heart up, reach tall like a mountain
  • Forward Bend – do 3 times -bend at the hips, hang arms, head heavy like a rag doll, looking back at your legs -touch the floor with your fingers, its okay to bend your knees to reach -think about your feet being grounded to the earth, as you breathe into your back -bend knees, place hands on hips, look up and come up into chair, lower yourself to the floor
  • Leg Extensions/foot circles – lie on back with both knees bent and feet on the mat -bring up right leg tbward your chest until you can reach behind your leg -interlace your hands behind your right thigh -stretch your right leg into the air as straight as possible -try to stretch out your left leg on the mat -draw circles with your right foot in one direction and then the other keep the rest of your leg very still -without moving your leg, write your name with your foot in the air -bend your knee and put the right foot back on the floor -repeat on the left leg
  • Rock and Roll – roll to your side & come to sitting, bend both knees up toward your chest and grab your shins -slowly rock back and forth, pull your belly toward your spine as you rock and roll -feel each vertebra of your spine
  • Boat – without touching your feet to the floor, roll up to your sitting bones and balance -positive self-talk, “I can do it”, “I am strong,” “I am in control” -lift your low back, heart and head, pull shoulders back -hold onto the backs of your legs; alternately stretch one leg straight, stretch the other leg straight -stretch both legs straight -as you feel ready, release hold of your legs and stay up in a balanced boat with knees bent, with legs straight
  • Talk about the grounding, strength, and focus this activity takes
  • Review stopping harassment with a role play where students practice staying grounded and firm when approached by a bully
  • Compliment the student leaders


  • Relaxation – With students lying on their mats do a 1 min exploration; body being supported by the earth


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