Instructor:  Margaret Craford

Community: Secondary School Ages, School Setting?, 35-45 minutes

Plan Creation Date: August 1, 2013

Yoga Calm Principle/Lesson Goal: Grounding

Props/Music Resources Required: CD Shadowland (The Lion King Broadway), chairs, Hoberman Sphere, Happiness Recipe worksheet copies.

Lesson Plan:


  • Belly Breathing – Seated Belly Breathing w/ Hoberman Sphere: 5-6 Breaths – Leader selects counter. Leader and counter may receive two compliments, selecting from classmates. Note: CD is started following this activity.
  • Pulse Count – Seated Pulse Count 30 sec each side
  • Volcano Breath – 2-5 Standing, pausing at the top of the breath.


  • Woodchopper – Using your strong voice, “I am strong!” Repeat twice.
  • Mountain – 1-2 minutes. Standing with feet hip-width apart, facing forward and pressing through the feet. Find your horizon, and feel your strength as you lift your belly, head and heart.
  • Roots – 1-2 min, standing with feet hip-width apart, with the hips pointing straight ahead and the body activated, straight, firm and hugging in. Rock in circles, making the circle smaller and smaller, then switching
  • Crescent Moon – 1 minute. Standing rooted hip-width apart, lengthen the spine, arms reaching overhead and palms facing each other, press through the feet. Curve into the shape of a crescent moon, exhale, and
  • Modified Dancer – 30 sec. alternating sides with eyes open – Feet hip-width apart, finding the four corners of the feet. Shift weight to the the right foot, lifting and holding the left foot behind with the left hand. Raise the right arm once you are in balance.


  • Chair Twist – 1-2 each side Feet on floor hip-width apart, pressing down through the feet while lifting the spine. Left hand across the right knee, right hand on the back of the chair. Inhale=lengthen/exhale=twist. Switch
  • One-Minute Exploration – Students return to their seats for Happiness Worksheet Yoga Calm page 115-116 and discussion about health and happiness. Students are to complete their worksheet without talking. “You are braver than you believe. Stronger than you seem. And smarter than you think.” – A.A. Milne, Winnie the Pooh

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