Mindful Movements Lesson Plan
Mindful Movements
A Yoga Journey • Lesson Plan
Audience
Grades K–5
Duration
30–45 Minutes
Why Mindful Yoga?
Introducing yoga and mindfulness helps students develop emotional regulation, focus, and self-awareness. These skills support overall well-being, reduce anxiety, and improve classroom engagement.
Objectives
Students will learn and practice three basic yoga poses paired with mindful breathing to enhance self-awareness, reduce stress, and foster a calm, focused classroom environment.
Preparation
- Clear an open area for movement.
- Prepare yoga mats or towels for each student.
- Queue up the Slide Deck.
- Print Reflection Journal templates.
Instructional Path
5m
Warm-Up & Introduction
- Invite students to sit comfortably and take three deep breaths together.
- Display slides defining mindfulness and explain how yoga combines movement with breathing.
- Ask students what they know about yoga or mindfulness to build engagement.
20m
Guided Yoga Practice
- Mountain Pose: Stand tall, hands by side, inhale to reach arms overhead, exhale to lower. Repeat 3 times.
- Tree Pose: Shift weight to one foot, place sole on inner ankle or calf, hands in prayer; switch sides after 3 breaths.
- Child’s Pose: Kneel, fold forward, arms extended or by sides, breathe deeply for 5 breaths.
- Model slowly and remind students to focus on inhale/exhale and notice sensations.
10m
Reflection & Discussion
- Hand out the Yoga Reflection Journal Templates.
- Ask students to draw or write how each pose felt and which breathing pattern they liked best.
- Invite volunteers to share one insight or favorite moment from the practice.
5m
Cool-Down & Closing
- Lead a gentle full-body stretch: reach arms overhead, roll shoulders back, ankle rolls.
- End seated: take three cleansing breaths together.
- Close with a positive affirmation: “I am calm, I am strong, I am mindful.”
Mindful Movements Yoga Slides
Mindful Movements
A Yoga Journey for Young Explorers
Teacher Notes: Welcome everyone! Introduce yourself and explain that today’s session is about using simple yoga poses and mindful breathing to feel calm, focused, and strong.
Objectives & Agenda
- Learn three basic yoga poses
- Practice mindful breathing
- Reflect on how yoga makes us feel
- Cool down with a gentle stretch and affirmation
Teacher Notes: Briefly review what students will learn today. Use this slide to set clear expectations.
What Is Mindfulness?
Mindfulness means paying full attention to the present moment.
We can use yoga to connect our breath and our movements and notice how we feel right now.
Teacher Notes: Define mindfulness in student-friendly terms and invite volunteers to share examples of being present.
Benefits of Yoga
Reduces stress and anxiety
Improves focus
Calm and balanced
Supports emotional regulation
Teacher Notes: Connect benefits to classroom life: better focus, less stress, improved listening.
Breathing Basics
Inhale
Slowly through your nose. Feel your belly expand like a balloon.
Exhale
Out through your mouth. Feel your belly soften and relax.
Teacher Notes: Explain belly breathing vs chest breathing. Demonstrate placing one hand on belly and one on chest.
Mountain Pose (Tadasana)
Stand tall with feet hip-width apart. Arms by sides.
Inhale: Reach arms overhead
Exhale: Lower arms by sides
Repeat 3 times, focusing on your breath.
Stand Tall like a Mountain
Teacher Notes: Model Mountain Pose slowly, cueing inhale as arms lift and exhale as arms lower. Encourage students to stand tall like a mountain.
Tree Pose (Vrksasana)
Find Your Balance
Hold for 3 breaths, then switch sides.
Teacher Notes: Encourage students to fix their gaze on a point to help maintain balance. Offer support for anyone wobbling.
Child’s Pose (Balasana)
- Kneel and sit back on your heels
- Fold forward, arms extended or by sides
- Rest forehead on the mat
Breathe deeply for 5 breaths.
Rest and Restore
Teacher Notes: Emphasize relaxation; invite students to rest and release tension in their backs and shoulders.
Practice Flow
Step 1
Mountain Pose
3 Repetitions
Step 2
Tree Pose
3 Breaths Each Side
Step 3
Child's Pose
5 Long Breaths
Followed by a cool-down stretch and affirmation...
Teacher Notes: Guide the class through the full sequence, ensuring smooth transitions and clear cues.
Reflection Journal
Time to reflect:
- Draw how each pose felt
- Which breathing did you like best?
- One word to describe how you feel
Grab your worksheet!
Teacher Notes: Distribute the journals; prompt students to draw or write, providing sentence starters if needed.
Cool-Down & Stretch
Reach arms overhead
Roll shoulders back
Roll your ankles
Teacher Notes: Lead students through each stretch slowly, modeling proper form.
Our Affirmation
“I am calm.”
“I am strong.”
“I am mindful.”
Namaste
Teacher Notes: Invite students to stand or sit tall. Lead them in the affirmation and end on a positive note.
Mindful Movements Yoga Activity
Yoga Journey Journal
Reflecting on my Mindful Movements
Name:
Date:
Take a moment to think about how your body and mind felt during each pose. Draw yourself in the pose and write one word to describe the feeling!
1
Mountain Pose (Tadasana)
Draw yourself standing tall:
One word to describe this feeling:
2
Tree Pose (Vrksasana)
Draw yourself finding balance:
One word to describe this feeling:
Turn page for more reflections →
3
Child's Pose (Balasana)
Draw yourself resting:
One word to describe this feeling:
Breathing Exercise Reflection
Which breathing technique did you like best? (Circle one)
Belly Breathing
Counting Breath
Why did you like this breathing exercise?
Final Reflection
How do you feel now? Use words or drawings to show your calm and strong self!
Great job reflecting on your yoga practice! 🌟
