Instructor: Carrie Kubacki

Community: Middle School Ages, School Setting, 30 minutes

Plan Creation Date: November 1, 2016

Yoga Calm Principle/Lesson Goal: Strength

Lesson Plan:


  • Volcano Breath – Visualize someone in your life who helps you to feel strong. Use the pause as arms go up to build your strength. Exhale to release your strength in a healthy, slow,  controlled way.
  • Pulse Count – 20-30 seconds – Healthy pulse can signal overall strength. Differences of our pulse when active versus relaxed.


  • Mountain Pose – Focus on your inner super hero. Super heroes strong in body and in mind. How do you show strength in your body? Say to yourself three times– “I am strong.” (Strong in mind)
  • Warrior II – Picture yourself as a strong but peaceful warrior, you can handle anything that comes your way but do not hurt yourself or others. Visualize a time when you showed strength in a challenging situation.
  • Side Angle Pose
  • Chair Pose Challenge – Community Activity – ask for student to lead and another to choose how long to hold based on class energy level. Visualize inner strength or picture someone who makes you feel strong as you do the challenge. Reminder that we have both.
  • Teaching Lesson/Social Emotional Activity – Continue with nutrition discussion, focus on portion sizes, healthy foods, MyPlate, ingredient labels. How do the foods we eat help us to maintain our overall strength? Activity—Have students write one nutrition goal for themselves on the MyPlate worksheet and discuss as a class.


  • Chair Twist
  • Belly Breathing – with Hoberman Sphere – ask for volunteer to lead and count, have students offer compliments to students.
  • Relaxation – Stillness exercise -“Energy Visualization” – Pre-made personal guided visualization. Visualizing points of energy throughout body. Strength can be active like physical poses and quiet as in stillness.

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