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Pleasantly free; peaceful and not disturbed

  • This workout takes approximately 10 Minutes
  • This workout is for students in Grades 2-3
  • Teacher Resources


  • Type:  Breathing
  • Excercise:  Swan Arm Series
  • Target:  Upper Body + Warm-Up
  • Equipment:  None
Workout guide


1. Stand in NaliniKIDS posture
2. Keep your arms by your sides and flip your palms up
3. Inhale and make a big circle with your arms, as you connect your palms above your head
4. Exhale as you turn your palms out and press your arms down, returning them by your sides
5. Pull your shoulders back and keep your head up, eyes focused forward
6. If you want, close your eyes as you continue the sequence, and remember to keep breathing!


– 5 reps (focus on breath)

NOTE: Arms up/down = one rep

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 Calm 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!



Describe a time when you felt very calm.


What sounds make you feel calm? Colors? Places?


How can you calm yourself down when you feel upset?

Real-World Connection


In your family, who makes you feel calm, and why?

Learning Environment

Describe a calm place in your learning environment.


Describe an activity that you can do in your community to feel calm.

Academic Connection


Draw a picture using only colors that make you feel calm.

Social Studies

Name a calming place you have traveled or would like to travel.


How might a person’s heart rate change when they calm down?

Fun Fact

Blue is the most calming color, and some even think that blue light can help people manage stress.