Yoga Lesson Plan Template: Cultivating Gratitude
Class Theme: Cultivating gratitude for the present moment and the
body's abilities.
1. Opening Meditation or Centering Practice:
Objective: Settle the mind, connect with the breath, and cultivate
present-moment awareness.
Practice: 5 minutes of seated meditation focusing on the breath. Guide
students to acknowledge thoughts without judgment and return their
attention to the breath.
2. Warm-up Poses and Movements:
Objective: Gently warm up the body, increase circulation, and prepare
for deeper stretches.
Practice:
Cat-Cow (Marjaryasana-Bitilasana) - 5 rounds synchronizing
breath with movement.
Thread the Needle (Parsva Balasana) - 3 breaths on each side to
open the shoulders and upper back.
Gentle neck stretches and wrist rotations - 1 minute.
3. Main Asana Sequence:
Objective: Build strength, flexibility, and balance while fostering
gratitude for the body's capabilities.
Practice:
Sun Salutations (Surya Namaskar) - 3 rounds, emphasizing
gratitude with each movement.
Warrior II (Virabhadrasana II) - 5 breaths on each side, focusing
on grounding through the feet and extending through the arms.
Tree Pose (Vrksasana) - 3 breaths on each side, cultivating stability
and gratitude for balance.
4. Breathing Exercises (Pranayama):
Objective: Calm the mind, energize the body, and deepen the
connection to the present moment.
Practice:
Dirga (Three-Part Breath) - 5 rounds, emphasizing full belly, chest,
and rib cage expansion.
Box Breathing (Sama Vritti Pranayama) - 4 counts inhale, 4 counts
hold, 4 counts exhale, 4 counts hold - repeat for 3 cycles.
5. Cool-down Poses and Stretches:
Objective: Release tension, promote relaxation, and prepare for final
relaxation.
Practice:
Seated Forward Fold (Paschimottanasana) - 5 breaths, folding
forward with a long spine.
Supine Twist (Supta Matsyendrasana) - 3 breaths on each side,
gently twisting to release tension in the spine.
Child's Pose (Balasana) - 3 breaths, surrendering to the ground and
expressing gratitude for the practice.
6. Guided Relaxation (Savasana):
Objective: Integrate the benefits of the practice, release tension, and
cultivate deep relaxation.
Practice:
Guided visualization: Lead students through a journey of gratitude,
inviting them to visualize moments of joy, love, and appreciation
in their lives.
7. Closing Reflection or Sharing:
Objective: Invite students to reflect on their experience and express
gratitude for their practice.
Practice:
Group sharing: Offer students an opportunity to share one thing
they are grateful for today or something they appreciated about the
practice.
8. Integration of Yoga Philosophy or Wisdom:
Objective: Offer insights into the practice of gratitude and its relevance
to daily life.
Practice:
Read a relevant quote from a yoga text or share a personal
reflection on the practice of gratitude.
9. Homework or Self-Reflection Assignments:
Objective: Deepen understanding and integration of gratitude into daily
life.
Assignment:
Journal prompt: Reflect on three things you are grateful for each
day for the next week. Notice how cultivating gratitude affects
your mood and perspective.
This comprehensive lesson plan template provides a structured
framework for guiding students through a yoga class focused on
cultivating gratitude. Each component serves a specific purpose in
supporting students' physical, mental, and emotional well-being while
fostering a deeper connection to the present moment and appreciation
for the body's capabilities.
