Instructor: Tracy Cohen

Community: High School Special Education

Plan Creation Date: April 25, 2012

Yoga Calm Principle/Lesson Goal: Stillness

Lesson Plan:


  • Child’s Pose: Go inside and focus on the stillness in your center. Feel yourself relax around that center. Feel your back expand and contract as you breathe in and out.
  • Belly breathing with the Hoberman Sphere (10 breaths)
  • Pulse Count (15 seconds): Keep mind focused on pulse for 15 seconds.


  • Come to standing focusing on listening to your body as you gently change levels.
  • Mountain: Hold in your mind the image of a glorious strong mountain (Mt. Hood). Think of how all the activities of people leave the mountain unchanged, gleaming in the sun.
  • Sun salutation: Twice through; teacher leads the first one, student-volunteer for second. Feel your stillness in each pause. Remember to relax to your fullest extent in each pose.
  • Dancer: Let your center stillness be your strength.
  • Tree: Imagine the tree in front of our school. (Describe the thick trunk, branches covered in moss. How still must something be for moss to grow on it?)


  • Child’s Pose and partner or back breathing. Feel your back expand and contract as you breathe in and out.
  • Guided Relaxation: Mountain hike through cool, shady woods on a cushioned forest path to a shining blue, cool, still mountain lake.

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