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Lesson 3 - Strength and Flow Development

Mindful Movement & Balance

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Year 3

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Yoga

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1h 5min

Big Question

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

Yoga Mat

1 per student (30)

Arranged in circle for group activities, spread out for individual practice

Alternative: Towels or designated floor spaces

Cards

30 cards (Sets 1-5)

One card per student for wave activity

Alternative: Printed pose sheets or teacher demonstration

Tunnel Systems

Soft background music for mindfulness activities

Alternative: Teacher-led counting for breathing

Flow Sequence Cards

1 set

Visible to all students during flow practice

Alternative: Teacher demonstration with verbal cues

Key Vocabulary

Namaste

A respectful greeting meaning 'I bow to you', said with hands in prayer position

Flow

Moving smoothly from one yoga pose to another with breath awareness

Breath awareness

Paying attention to your breathing and using it to guide movement

Mindfulness

Focusing your mind on the present moment and what your body is feeling

Pose

A specific yoga position that you hold while breathing calmly

Visualisation

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

Holds poses for 3-5 controlled breaths

Smooth transitions without rushing

Natural breath rhythm during practice

Calm, focused demeanour throughout

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