Lesson 3 - Strength and Flow Development
Mindful Movement & Balance
•Year 3
•Yoga
•Start Planning Better PE Lessons
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How can we build inner strength through mindful movement and breathing?
Learning Objectives
- To develop strength and control in yoga poses
- To understand the connection between breath and movement
- To practice mindfulness through movement and visualisation
Key Outcomes
- Students will hold yoga poses with improved strength and balance
- Students will move fluidly between poses with breath awareness
- Students will experience calm focus through mindfulness practice
Equipment & Resources Required
Arranged in circle for group activities, spread out for individual practice
Alternative: Towels or designated floor spaces
One card per student for wave activity
Alternative: Printed pose sheets or teacher demonstration
Soft background music for mindfulness activities
Alternative: Teacher-led counting for breathing
Visible to all students during flow practice
Alternative: Teacher demonstration with verbal cues
Key Vocabulary
A respectful greeting meaning 'I bow to you', said with hands in prayer position
Moving smoothly from one yoga pose to another with breath awareness
Paying attention to your breathing and using it to guide movement
Focusing your mind on the present moment and what your body is feeling
A specific yoga position that you hold while breathing calmly
Creating pictures in your mind to help with focus and relaxation
Skill Progression Pathway
Understanding where pupils are coming from and where they're going
Prior Learning
- Basic body awareness and balance
- Simple stretching movements
- Following movement instructions
Current Skills
- Static balance in yoga poses
- Controlled transitions between poses
- Basic breath awareness
- Mindfulness and visualisation
Next Steps
- More complex yoga sequences
- Advanced balance challenges
- Deeper breathing techniques
- Creating own flow sequences
Milestone Indicators
Key Teaching Points
- Breath is the foundation of all yoga practice - never hold your breath
- Every body is different - modifications are strength, not weakness
- Quality of attention matters more than perfect poses
- Create a calm, non-competitive environment for exploration
- Mindfulness is a skill that develops with practice and patience
- Use positive, encouraging language that builds confidence
- Model the calm, focused energy you want to see in students
Common Misconceptions
- Flexibility is required for yoga - actually yoga builds flexibility gradually and safely
- Yoga is only stretching - yoga builds strength, balance, and mental focus equally
- You must sit still to be mindful - mindful movement is equally valuable
- Perfect poses are the goal - awareness and effort are what matter most
- Yoga is too gentle for 'real' exercise - yoga builds core strength and body control effectively
SEN Adaptations
ADHD
- Include more movement variety, shorter holds on poses, clear visual and verbal cues, opportunities for leadership roles
dyspraxia
- Break down poses into smaller steps, provide physical support and guidance, allow extended practice time for coordination
autism spectrum
- Provide visual schedule of lesson structure, offer quiet corner for overwhelm, maintain consistent routine and clear expectations
visual impairment
- Use verbal descriptions of all poses, allow tactile guidance for positioning, ensure clear audio cues for breathing and transitions
hearing impairment
- Provide visual demonstrations at close range, use hand signals for breathing cues, written instruction cards for sequences
physical disability
- Offer chair-based versions of all poses, modified ranges of motion, support props for balance and stability
Cross-Curricular Links
English
Vocabulary development with pose names and feeling words, descriptive language for sensations and emotions
Maths
Counting breaths and repetitions, understanding sequences and patterns in flow movements, measuring time for poses
Science
Understanding how breathing affects the body, learning about balance and coordination, exploring the nervous system's response to calm activities
Geography
Exploring yoga's origins in ancient India, understanding different cultural approaches to wellbeing and movement
PSHE
Emotional regulation through mindfulness, self-awareness and body respect, developing concentration and focus skills
Teacher Guidance
Positioning
Move around circle to observe all students, kneel or sit at student level during demonstrations
Observation Focus
Watch for safe alignment, appropriate breathing, and signs of strain or distress
Intervention Points
Step in if students showing unsafe alignment, experiencing dizziness, or pushing too hard
Demonstration Notes
Model all poses clearly at student level, emphasise modifications, show breath rhythm visibly
Verbal Cues
- •'Breathe slowly and naturally'
- •'Only go as far as feels good'
- •'Your body is wise - listen to it'
- •'Strong and calm like a mountain'
Safety Considerations
Space & Surface Requirements
Space Requirements
Minimum 8m x 8m clear space, yoga mats for all students
Surface Check
Clean, level surface suitable for floor work, non-slip mats securely positioned
Equipment Safety
Safety Checks
- •Yoga mats checked for tears or slippery undersides
- •Pose cards have no sharp edges
- •Audio equipment positioned safely away from movement area
- •Clear pathways for emergency access
Risk Management
Key Risks
- •Falls during balance poses
- •Overstretching in forward folds
- •Dizziness from breathing exercises
- •Collisions during transition movements
Risk Mitigation
- •Adequate spacing between students for all poses
- •Wall support available for balance poses
- •Emphasis on individual limits and modifications
- •Slow transitions and mindful movement
- •Teacher monitoring for signs of dizziness or strain
Supervision & Emergency Procedures
Supervision Points
- •Position for clear view of all students during poses
- •Special attention during balance and inversion poses
- •Monitor breathing exercises for any distress
- •Watch for students pushing beyond safe limits
Emergency Procedures
Stop activity immediately, assess student needs, provide appropriate first aid or support, ensure other students remain calm and safe