Flexibility and Mindfulness

Year 12 Physical Education – Lesson 5 of 6 in "Community Fitness Fun"

Duration: 60 minutes
Class Size: 24 students
Curriculum Link: Australian Curriculum: Health and Physical Education (Senior Secondary)

• Focus Area: Movement and Physical Activity
• Strand: Moving Our Body & Understanding Movement
• General Capabilities: Personal and Social Capability, Critical and Creative Thinking, and Wellbeing

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Learning Intention

• Perform yoga and Pilates techniques to enhance flexibility and mindfulness.

Success Criteria

• I can demonstrate key yoga and Pilates poses.
• I can explain the benefits of flexibility training.
• I can reflect on my experience using the PMI (Plus, Minus, Interesting) method.

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Lesson Structure

1. Connection Warm-Up Activity (10 minutes)

Activity: RAMP Protocol with gentle stretches and breathing exercises.

RAMP Breakdown:

• Raise: Light movement (jogging on the spot, arm circles) for 2 minutes.
• Activate & Mobilise: Dynamic stretches (lunges with a twist, inchworms) for 4 minutes.
• Potentiate: Slow deep breathing with forward folds and spinal rolls for 4 minutes.

💡 Teacher prompt: "Pay attention to how your body feels as we move—compare it to how you will feel at the end of the session."

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2. Body of Lesson – Yoga & Pilates Session (35 minutes)

A. Introduction to Flexibility & Mindfulness (5 minutes)

• Teacher discusses the importance of flexibility in injury prevention and the mental health benefits of mindfulness in physical training.
• Link to elite athletes using yoga/Pilates for performance enhancement (e.g., AFL players, Olympians).

💡 Question to class: "Can you think of any sports that benefit from flexibility?"

B. Guided Yoga & Pilates Flow (30 minutes)

Phase 1: Core Strength Activation (10 minutes)

• Pilates Hundreds (controlled breathing techniques)
• Leg Raises (engaging lower core)
• Plank Variations (30-second holds, side planks)

Phase 2: Flexibility Flow (12 minutes)

• Downward Dog to Cobra transition
• Seated Forward Fold
• Low Lunge with spinal twist
• Butterfly Stretch

Phase 3: Mindfulness Practice (8 minutes)

• Guided relaxation (body scan) led by teacher
• Students focus on deep belly breathing and awareness of surroundings

💡 Reflection prompt: "Observe your breathing now compared to the start of class—what has changed?"

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3. Fun Finisher Challenge (10 minutes)

• Students pair up and create a short personalised yoga or Pilates sequence (3-4 poses) incorporating strength, flexibility, and mindfulness.
• Each pair demonstrates their sequence to another pair.

💡 Challenge: "Can you create a sequence that flows smoothly between poses?"

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4. End of Lesson Reflective Activity – Exit Ticket (5 minutes)

• Students write down one benefit they experienced from the session on a sticky note and place it on the exit wall.
• Teacher selects a few responses to discuss as a closing reflection.

💡 Exit Reflection: "How can flexibility and mindfulness help in other areas of life, such as study or stress management?"

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Assessment & Teacher Observations

• Formative Assessment: Checklist for student participation in flexibility and mindfulness practices.
• Self-Assessment: Reflection through PMI method (students think about what they Liked/Disliked/Found Interesting).
• Teacher Observation: Monitoring technique and engagement during exercises.

Differentiation Strategies:

• Alternative poses offered based on flexibility and mobility levels.
• Progressive difficulty for students requiring more challenge.
• Mindfulness variations (guided vs. independent practice).

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Resources & Equipment

• Yoga mats (one per student)
• Calm instrumental background music (optional)
• Sticky notes for exit tickets

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Teacher’s Final Thought

This lesson integrates physical movement with mental well-being—a vital skill for students managing the stress of Year 12. Encouraging active mindfulness through movement fosters better focus, increased body awareness, and enhanced performance in both school and sport.

✅ Next Lesson (Lesson 6): Community Group Fitness Event

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This highly structured and engaging lesson plan incorporates Australian education standards while prioritising student engagement and reflection. Let us know what impact this has on your class! 🌱🧘‍♀️