Population/Setting/Length: Middle School Ages, After School Group, School Setting, 45 minutes

Plan Creation Date: May 1, 2017

Yoga Calm Principle/Lesson Goal: Gtrength


  • Discuss Theme – Strength – strength refers to not just physical strength, but also the strength we draw on to face any kind of challenge in our lives. Last class we focused on finding the strong voice that we have inside of us. Today we are going to do some physical challenges that might require that we call on that strong voice. However, don’t forget what we talked about last time to listen to your body. Yoga is non­competitive. That means to not worry about what your neighbor is doing. Your job is to listen to your own body and challenge yourself accordingly. Remember the self talk: I am strong. I am in control. I can do it. I can be responsible. Remember that part of “being responsible” is stopping to rest when your body needs it.
  • One-Minute Exploration – Start in a comfortable seated position – Close your eyes, let your body get heavy. Notice your breath. Start to let go of your day. Let any thoughts crowding your mind wash away with each exhale. Bring your mind to a time when you were strong. Maybe it was a physical challenge, an emotional time, a learning challenge, a fear you overcame. Bring your mind to that time and remind yourself of that strength. If at any point, something we’re doing in class feels like it’s too much, you can choose to rest in child’s pose.
  • Belly Breathing – with the Hoberman Sphere with student leader and student counter – Allow time for compliments.


  • Warming Up Flow – Neck stretches, shoulder circles, cat/cow, alternate arm/leg kicks, downward dog, forward fold, upward mountain and crescent moon.
  • Warrior I and II and Superman – Like mountain, these are very active “strong” poses where all of your muscles are engaged. A mountain’s strength is in how solid and unmovable it is. Try to have that same strength in warrior pose.
  • Flow 2 – Mountain, upward mountain, forward fold, warrior I, warrior II, downward dog, plank, cobra, downward dog, warrior I, warrior II, forward fold, chair, upward mountain, mountain. A sk class how many times, slowly at first then work up to one movement one breath
  • Strength Challenges – review some of the more challenging poses – plank, warrior, chair, boat, tree, superman. Ask students for a challenge for the class. Choose a pose. Then choose a number of beats. Repeat several times. Use drum to count the beats. Offer to have a student drum.


  • Volcano Breaths
  • Twist – Have students lie on their backs, pull their knees to their chest and let their legs drop to one side. Switch sides.
  • Guided Relaxation – Visit to a strong person.

Instructor:  Molly Dwyer

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