× Reflection Prompts Now Available in Spanish. Look for the "Reflection Prompts in Spanish" link on any lesson page.


The ability to do something that you know is difficult or dangerous

  • This workout takes approximately 10 Minutes
  • This workout is for students in Grades PK-1
  • Teacher Resources


  • Type:  Strength
  • Excercise:  Bird Pose
  • Target:  Total Body + Core + Alignment
  • Equipment:  None
Workout guide


1. Stand in NaliniKIDS posture
2. Keep your feet hips width apart and parallel, hands on your hips
3. Lean forward with a flat back and bend both your knees
4. Step your right leg back about 3 feet
5. Lift your right leg up off the floor, straighten your leg, and flex your right foot
6. Strive to create a straight line with your body by tilting your upper body down toward the floor, and lifting your right leg up toward the ceiling
7. Extend your arms straight behind you
8. Try to get your arms in line with your hips and your feet (a straight line)
9. Hold and focus on your breath
10. Extend your arms straight in front of you
11. Repeat the entire sequence (left leg lifted)


– 10 second hold (hands on hips)
– 10 second hold (arms extended behind you)
– 10 second hold (arms extended in front of you)
– Repeat (left side)


If you have tight hamstrings or are having trouble balancing:
– Keep your elevated leg closer to the floor
– Put a chair or desk in front of you and hold on

Icon of a body with vibration lines on the sides of it.

How does your body feel after completing the workout?

Icon of a profile view of a person’s head with a speech bubble where the brain would be.

How does your mind feel after completing the workout?

Icon of a question mark.

What does Courage mean to you in this moment?

Choose from the additional reflection prompts below to customize this lesson and meet the needs of your students and your time constraints. Create a unique workout experience every time you return to this lesson!


What makes you feel courage?

Real-World Connection

What do you picture when you feel courage?

Academic Connection

Write a word or draw a picture that comes to mind when you think of the word Courage.

Fun Fact

COURAGE requires a lot of heart.

Did you know that our heart produces enough energy every day to drive a truck 20 miles?