🧘

Lesson 1 - Mindful Movement and Balance

Balance & Breath Wellness

•

Year 4

•

Yoga

•

1h 10min

Big Question

How can breathing and mindful movement help us find balance in our bodies and minds?

Learning Objectives

To perform a variety of yoga poses with control and focus
To understand how breathing affects our body and mind
To develop balance, flexibility and core strength through sustained practice

Key Outcomes

Students will demonstrate at least 8 different yoga poses with correct alignment
Students will explain how deep breathing helps prepare the body for movement
Students will maintain focus and balance for extended periods during poses

Equipment & Resources Required

Yoga Mat

1 per student (30)

Space mats 1.5m apart in a grid formation for clear movement area

Alternative: Towels, carpet squares, or clear floor space

Background Music

Sound system

Volume low enough for clear teacher instructions

Alternative: Recorded nature sounds, or practice in silence

Key Vocabulary

Alignment

Positioning the body correctly with proper posture

Balance

Maintaining stability while in different positions

Core engagement

Using stomach muscles to support the spine and maintain posture

Mindfulness

Paying attention to the present moment and how our body feels

Breathing rhythm

Coordinating breath with movement in a steady pattern

Skill Progression Pathway

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

Prior Learning

Basic body awareness and spatial understanding
Simple stretching movements
Understanding of personal space

Current Skills

Balance poses requiring core engagement
Controlled breathing techniques
Mindful movement with focus and concentration

Next Steps

Flowing sequences linking multiple poses
Advanced balance challenges
Independent practice and self-regulation

Milestone Indicators

Can maintain mountain pose with perfect posture for 30 seconds

Demonstrates tree pose on both sides with minimal wobbling

Uses breathing naturally to support movement and balance

Key Teaching Points

Breathing is the foundation of all yoga practice - teach this first and reinforce constantly
Progress gradually from simple to complex poses to build confidence and strength
Emphasise effort and personal growth over perfect pose achievement
Create a calm, non-competitive environment where all students feel safe to try
Use imagery and storytelling to make poses engaging and memorable
Always provide modifications to ensure every student can participate successfully
Model mindful, peaceful energy throughout the entire lesson

Common Misconceptions

Yoga is only about flexibility - emphasise strength, balance and mental focus too
Perfect pose shapes are the goal - focus on effort and personal improvement instead
Yoga should be silent and serious - incorporate joy, creativity and appropriate fun
Some students 'can't do yoga' - show how every body can benefit with proper modifications
Breathing is automatic so doesn't need teaching - demonstrate how conscious breathing supports practice

SEN Adaptations

ADHD

Break activities into shorter segments, provide movement options within poses, use concrete focus points

dyspraxia

Simplify pose instructions, allow extra practice time, provide physical support as needed

autism spectrum

Provide clear structure and routine, allow sensory breaks as needed, use visual schedules for pose sequences

visual impairment

Use clear verbal descriptions, allow hand-on-hand guidance for pose placement, provide tactile cues for alignment

hearing impairment

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

physical disability

Adapt poses for seated practice, use chair support for standing poses, modify based on individual mobility

Cross-Curricular Links

English

Vocabulary development with pose names, following complex instructions, reflective speaking

Maths

Counting breaths, timing holds, understanding sequences and patterns in poses

Science

Learning about breathing, heart rate, and how exercise affects the body systems

PSHE

Emotional regulation, self-awareness, gratitude practice, and mindfulness skills

Teacher Guidance

Positioning

Central location for demonstrations, move around room for individual support

Observation Focus

Watch for proper alignment, breathing patterns, and effort level

Intervention Points

Step in for safety concerns, provide encouragement during challenges

Demonstration Notes

Model calm, focused energy throughout lesson. Show poses from multiple angles. Emphasise that teacher is also learning and growing.

Verbal Cues

•'Breathe deeply and slowly'
•'Listen to your body'
•'It's okay to wobble - that's how we learn balance'
•'Focus on effort, not perfection'

Safety Considerations

Space & Surface Requirements

Space Requirements

Minimum 15m x 15m clear space, non-slip surface ideal

Surface Check

Even, clean surface free from obstacles, yoga mats recommended

Equipment Safety

Safety Checks

•Yoga mats checked for tears or slippery surfaces
•Adequate space between mats for safe movement
•Music volume allows clear instruction hearing

Risk Management

Key Risks

•Falls during balance poses
•Over-stretching in flexibility poses
•Dizziness when moving from lying to standing

Risk Mitigation

•Progress gradually to challenging poses
•Always offer modifications and alternatives
•Emphasise listening to body signals
•Slow transitions between positions

Supervision & Emergency Procedures

Supervision Points

•Position to see all students during balance poses
•Circulate during floor work for individual support
•Monitor for fatigue or frustration in challenging poses

Emergency Procedures

Stop activity immediately for injury, provide first aid as needed, have students sit quietly during any emergency response