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Lesson 4 - Tree Pose and Downward Dog

Imaginative Mindfulness in Yoga

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Year 1

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Yoga

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45 min

Big Question

How can we use our bodies to copy the shapes and movements we see in nature?

Learning Objectives

To perform tree pose with control and balance
To perform downward dog pose with proper alignment
To understand how breathing helps with balance and concentration

Key Outcomes

Students will demonstrate tree pose on both feet
Students will show V-shape in downward dog position
Students will use arms effectively to support balance

Equipment & Resources Required

Yoga Mat

1 per student (30)

Arranged in grid pattern with space between each mat

Alternative: Carpet squares, towels, or clear floor space

Calming Music

Background music system

Soft instrumental or nature sounds at low volume

Alternative: Tablet with speaker, nature sounds

Cards

1 set

Displayed where all students can see clearly

Alternative: Printed images of poses, teacher demonstration

Key Vocabulary

Tree pose

Standing on one foot with arms like branches

Downward dog

Hands and feet on ground making a V-shape

Balance

Being steady and still without wobbling

V-shape

Body position that looks like the letter V

Mountain pose

Standing tall and strong with feet apart

Child's pose

Kneeling with forehead down for rest and calm

Skill Progression Pathway

Understanding where pupils are coming from and where they're going

Prior Learning

Basic standing balance on one foot
Simple stretching movements
Following movement instructions

Current Skills

Tree pose with different arm positions
Downward dog pose technique
Using breath to support balance

Next Steps

Advanced balancing poses
Flow sequences between poses
Partner yoga activities

Milestone Indicators

Can hold tree pose without wobbling

Shows clear V-shape in downward dog

Breathes steadily throughout poses

Key Teaching Points

Safety first: never place foot on side of supporting knee in tree pose
Breathing is the foundation of all yoga practice - model and encourage throughout
Balance develops differently for each student - celebrate individual progress
Create calm, non-competitive atmosphere to support mindfulness learning
Connect physical poses to real-world environmental awareness and care
Use creative expression to make abstract concepts concrete and memorable
End with genuine relaxation to integrate learning and promote wellbeing

Common Misconceptions

Students may think they need to be perfectly still in balance poses - explain wobbling is normal and part of learning
Some may believe yoga is only about flexibility - emphasise strength, balance and mental focus equally
Students might think breathing is automatic and doesn't need attention - teach that mindful breathing improves performance
Children may assume all poses must look exactly the same - encourage personal variations and modifications
Some may think relaxation time is 'doing nothing' - explain it's active practice of mindfulness and body awareness

SEN Adaptations

ADHD

Frequent movement between poses, clear physical boundaries, regular breathing breaks, tactile mats for grounding

dyspraxia

Simplified pose instructions, extra time for position setup, wall support for balance, reduced complexity in sequences

autism spectrum

Visual schedule of lesson sequence, clear routine structure, quiet space available, predictable calming music throughout

visual impairment

Use tactile guidance for pose alignment, describe poses in detail, provide audio cues for breathing, use partner support for balance

hearing impairment

Visual demonstrations of all poses, written cards with pose names and instructions, use of visual breathing cues and timers

physical disability

Chair-adapted versions of poses, modified balance activities using support, seated meditation and breathing exercises

Cross-Curricular Links

English

Listening skills during story time, vocabulary development with nature terms, speaking in discussions

Maths

Counting breaths and balance holds, symmetry in body poses, shapes including V-shape and triangles

Science

Learning about living things, plants need light and water to grow, human body systems including breathing

Geography

Natural features of Earth including mountains, weather patterns, caring for our environment

PSHE

Physical health through exercise, emotional wellbeing through mindfulness, caring for environment and community

Teacher Guidance

Positioning

Move around room to observe all students, spend extra time with those needing balance support

Observation Focus

Watch for proper alignment in poses, safe balance attempts, engagement in mindfulness activities

Intervention Points

Step in if students struggling with balance safety, adjust poses for individual needs, guide over-excited students back to calm focus

Demonstration Notes

Show modifications clearly, emphasise personal progress over perfection, model calm breathing and mindful movement throughout

Verbal Cues

•'Find your strong mountain legs!'
•'Breathe in calm, breathe out wobbles!'
•'Your arms are helping you balance!'
•'Trees grow slowly and patiently!'

Safety Considerations

Space & Surface Requirements

Space Requirements

Minimum 4m x 4m per student for full arm extension and safe movement

Surface Check

Non-slip yoga mats or clean, dry floor surface free from debris

Equipment Safety

Safety Checks

•Yoga mats properly positioned to prevent slipping
•Adequate spacing between mats for arm movements
•Music at appropriate volume for instruction hearing

Risk Management

Key Risks

•Falls from loss of balance in tree pose
•Wrist strain in downward dog position
•Collisions during creative movement game

Risk Mitigation

•Teach proper foot placement (never on side of knee)
•Encourage use of wall or chair support when needed
•Provide modifications for wrist sensitivity
•Clear boundaries for movement activities
•Emphasise controlled, not competitive movement

Supervision & Emergency Procedures

Supervision Points

•Position to observe all students during balance poses
•Monitor wrist comfort in downward dog
•Watch for over-excitement during creative movement

Emergency Procedures

Stop activity immediately, assess student comfort, provide first aid if needed, adapt activity for injured student