🧘

Lesson 2 - Balance and Breathing Control

Inner Strength & Calm

•

Year 3

•

Yoga

•

45 min

Big Question

How can controlling our breath help us find balance and inner calm?

Learning Objectives

To develop body awareness through balance poses and controlled breathing
To practice mindful movement and understand the connection between breath and body
To learn new yoga poses that promote strength, flexibility and concentration

Key Outcomes

Students will demonstrate improved balance and body alignment in yoga poses
Students will use breathing techniques to enhance focus and relaxation
Students will show respect for themselves and others during yoga practice

Equipment & Resources Required

Yoga Mat

1 per student (30)

Arrange in rows with 2 metres between each mat for arm movements

Alternative: Carpet squares, or marked floor spaces

Background Music

1 sound system

Volume low enough that instructions can be heard clearly

Alternative: Natural quiet, or recorded nature sounds

Key Vocabulary

Alignment

Having your body in the correct, straight position during a pose

Balance

Staying steady and not falling over, especially on one foot

Breathe mindfully

Paying attention to your breathing and controlling it deliberately

Foundation

The part of your body that touches the ground in each pose

Core strength

Using the muscles in your tummy and back to support your body

Skill Progression Pathway

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

Prior Learning

Basic body awareness and spatial understanding
Simple breathing exercises from previous sessions
Following instructions and working safely in space

Current Skills

Standing balance poses with increased complexity
Coordinating breath with movement transitions
Floor poses requiring core strength and flexibility

Next Steps

Flowing sequences linking multiple poses
Partner poses requiring communication and trust
Creating own yoga sequences

Milestone Indicators

Can hold tree pose for 10+ seconds on each leg

Demonstrates smooth transitions between poses

Uses breath to maintain calm during challenging poses

Key Teaching Points

Breath awareness is more important than perfect pose alignment
Balance poses require patience - wobbling is completely normal and expected
Every body is different - modifications and variations are encouraged
Yoga is non-competitive - focus on personal growth and comfort
Mindfulness and body awareness develop gradually through consistent practice
Safety first - students should never force or strain in any position
Create peaceful, inclusive atmosphere where everyone feels successful

Common Misconceptions

Yoga is only about flexibility - correct by emphasising strength, balance and mindfulness components
Perfect poses are the goal - emphasise personal progress and body awareness over appearance
Yoga is too easy or boring - highlight the challenge of balance, focus and breath control
You must be naturally flexible - explain that yoga develops flexibility over time
Meditation is just sitting still - teach that mindfulness can happen through movement
Only girls do yoga - emphasise that yoga benefits all bodies and has ancient warrior traditions

SEN Adaptations

ADHD

Shorter pose holds initially, more movement-based transitions, fidget toys available during relaxation

dyspraxia

Extra time for pose setup, wall support for all balance poses, simplified movement patterns

autism spectrum

Predictable routine structure, visual schedule of poses, quiet corner available, sensory break options

visual impairment

Use verbal descriptions for all movements, provide physical guidance for pose alignment, use tactile cues for breathing

hearing impairment

Use clear visual demonstrations, hand signals for breathing cues, written pose sequence cards

physical disability

Seated modifications for all poses, chair-supported balance poses, focus on accessible breathing exercises

Cross-Curricular Links

English

Following complex instructions, descriptive language for sensations, meditation vocabulary

Maths

Symmetry in poses, counting breaths, timing and duration, geometric shapes in poses

Science

Body systems during exercise, balance and centre of gravity, breathing and oxygen flow

Geography

Cultural origins of yoga, Indian geography and traditions, global wellness practices

PSHE

Emotional regulation, stress management, self-awareness, respecting personal boundaries

Teacher Guidance

Positioning

Move around room to observe and assist, demonstrate from central location where all can see

Observation Focus

Watch for balance control, breathing patterns, and signs of overexertion or discomfort

Intervention Points

Step in if students forcing poses, showing signs of dizziness, or becoming frustrated

Demonstration Notes

Model poses clearly showing modifications, emphasise breath audibly, display calm and peaceful energy throughout

Verbal Cues

•'Breathe deeply and find your calm centre'
•'It's okay to wobble - trees sway in the wind!'
•'Listen to your body and rest when you need to'
•'Your version of the pose is perfect for you'

Safety Considerations

Space & Surface Requirements

Space Requirements

Minimum 2m x 2m per student, clear of obstacles and with soft flooring

Surface Check

Non-slip surface, yoga mats recommended, check for any hazards

Equipment Safety

Safety Checks

•Mats should be clean and positioned to prevent slipping
•Adequate space between mats for arm movements
•No props or equipment that could cause injury if students fall

Risk Management

Key Risks

•Falls during balance poses
•Overstretching or forcing poses
•Dizziness from position changes
•Wrist strain in weight-bearing poses

Risk Mitigation

•Wall support available for all balance poses
•Emphasis on personal limits and gentle approach
•Slow transitions between floor and standing
•Proper hand placement and preparation for weight-bearing

Supervision & Emergency Procedures

Supervision Points

•Position to see all students during balance challenges
•Monitor closely during transitions from floor to standing
•Watch for students pushing beyond comfortable limits

Emergency Procedures

Stop activity immediately, assess comfort, provide first aid if needed, and ensure gradual return to activity