Kids Yoga & Mindfulness Star Wars Day: May the Calm Be With You!

What could be more fun than combining Star Wars adventure with yoga and mindfulness? Whether you have a Padawan who loves to fly through imaginary galaxies or a youngling looking to channel their inner Yoda, this energetic class outline is perfect for the Star Wars enthusiast in your life. Get ready to stretch, breathe, and use the Force for peace and calm!

Why Mindfulness Matters for All Young Jedis

Have you ever noticed how Jedi Masters like Yoda and Obi-Wan stay calm even when facing a herd of stormtroopers? Jedis need mindfulness!

They use their breath to steady their hands before wielding their lightsabers and stay focused even in the middle of adventure. Their training is all about self-control, wise choices, and keeping their minds clear—not unlike yoga and meditation!

When we practice yoga and mindfulness, we’re strengthening the same calm and focus that makes a Jedi a True Jedi.

The Jedi Code emphasizes balance and harmony, guiding them to act with compassion and wisdom while avoiding extremes of emotion or aggression.

Use this Star Wards yoga and mindfulness practice to help you feel balanced in mind and body just like Jedi.

Opening Circle & “The Force Breath”

Gather your young Jedi in a circle!

• Opening question: “How do you think Jedi use mindfulness in Star Wars? Can you remember a time when a Jedi stayed calm during a tricky moment?”
• Breathing activity:The Force Breath.
  • Everyone stands tall. Close your eyes (or just lower them a bit). Stretch your arms out in front like you’re pushing the Force away from your body.
  • Breathe in through your nose, bring your hands toward your belly.
  • Breathe out slowly, pushing your hands out as if you’re gently moving an X-wing fighter across the room!
  • Repeat 5 times. (Imagine you’re moving something heavy just with your breath. How strong is your Force today?)

Check out these other fun and engaged themed breathing exercises here.

Star Wars Yoga Sequence

Earlier, we learned about the Jedi Code and how it emphasizes balance and harmony. Now, let’s explore a fun way to incorporate that balance and harmony into our daily lives – through yoga!

Imagine the force is flowing freely through you, just like your breath, as you move through each pose.

• Force Flow (Sun Salutation)
  • Start in a standing position with your feet shoulder-width apart.
  • Inhale as you reach your arms up to the sky, stretching as high as you can.
  • Exhale and fold forward, bringing your hands to the ground.
  • Step back into a plank pose and lower yourself down into a chaturanga push-up.
  • Inhale and lift your chest up into upward-facing dog.
  • Exhale and push back into downward-facing dog, holding for a few breaths.
  • From downward dog, jump or step forward to return to the folded position.
  • Inhale and rise up with arms extended overhead, coming back to standing.

Now for more galactic adventures! Explore each pose, making light saber sounds or robot noises, and taking a few deep Jedi breaths with each pose.

• Lightsaber Reach (Mountain Pose):
  • Stand tall with your feet hip-width apart.
  • Stretch your arms overhead, holding your imaginary lightsaber.

• Lightsaber Swings (Side Bends):
  • Step your feet wide and pretend you’re holding a lightsaber straight in front of you.
  • Swing from side to side in graceful arcs, slicing through the air like a Jedi in training.
• Stormtrooper March (Marching in Place):
  • Stand tall, lift knees high, and march like a parade of Stormtroopers crossing the Death Star.
• R2-D2 Fold (Forward Fold):
  • Stand with feet hips width distance and fold forward, arms hanging
  • Move with robot movement and noises, “beeping” like R2-D2.

• Chewbacca Stretch (Downward Dog):
  • Place your hands on the mat and step your feet back, lifting your hips high.
  • Give a quiet (or very loud!) Wookiee roar as you hold the stretch!

• Force Flow (Vinyasa)
  • From downward-facing dog pose, shift into plank position and lower yourself down to the ground.
  • Then lift your chest up into cobra pose, activating your core muscles and feeling the power of the Force flow through you.
• X-Wing Fighter (Side Plank)
  • • Starting in a plank position, shift your weight to one arm and rotate your entire body to the side, balancing on one hand and the side of your foot.
    • Reach your other arm straight up towards the sky, feeling your core engage as you hold this pose.
    • May the Force be with you as you feel like a true rebel pilot in this challenging pose.
• Leia’s Hero Stance (Warrior Pose 1):
  • From Plank, step one foot forward, bend that knee, and keep the back leg strong and straight.
  • Stretch your arms up high, channeling Princess Leia’s bravery and determination to save the universe!

• Skywalker Stretch (Warrior 2)
  • Step one foot forward, bend that knee, and extend your arms out to the side.
  • Turn your head to gaze over your front hand, as if you were a Jedi training in the ways of the Force.

• Millenium Falcon (Warrior 3)
  • Standing on one leg, extend the other leg straight behind you and stretch your arms forward.
  • Imagine yourself piloting the fastest ship in the galaxy as you balance in this challenging pose.

• Death Star (Star Pose):
  • Stand with your feet wider than hip-width apart, arms outstretched to the sides like the huge Death Star ship.

• Yoda Balance (Tree Pose):
  • Stand on one foot, the other foot pressed gently to your leg.
  • Bring hands together above your head or at your heart, imagine Yoda’s calm and wise face.
  • Hold steady and say “Patience, you must have.”

• BB-8 (Rock and Roll):
  • Start in a seated position with bent legs and feet on the ground.
  • Hold onto your shins as you rock back and forth, imagining yourself rolling like BB-8.
• TIE Fighter Spin (Seated Twist):
  • Sit down with legs crossed or extended.
  • Twist from side to side, pretending to be a TIE fighter soaring through the galaxy during a daring battle.
• Jedi Meditation (Savasana)
  • After completing all of these challenging poses, take a moment to relax and find peace
  • Become one with the force through your connection to the Earth beneath you

“Connecting to the Force” Star Wars Yoga Activity

It’s time to strengthen your Jedi connection by practicing the art of focus and awareness through mirroring!

• Pair up the children as Jedi partners or have them face you as the Jedi Master.
• One person leads by moving slowly and purposefully—raising an arm, turning their head, or even trying a yoga pose like “Skywalker Stretch.”
• The other person mirrors the movements as if the Force is guiding them to move in perfect harmony.
• Switch roles after a minute or two, so everyone gets a turn to lead and follow.

This game builds focus, cooperation, and a deep sense of connection—perfect for any aspiring Jedi on their mindfulness journey!

Game Time: “Jedi Freeze Yoga!”

Who doesn’t love a good Star Wars game?

• Queue up some Star Wars themed music
• Let your kiddos move around the room with “Jedi Moves”—maybe tiptoe like sneaky Ewoks or leap like daring rebels.
• When the music stops, yell out a pose (“Yoda Balance!” or “R2-D2 Fold!”).
• Everyone freezes in that pose until the music starts again.

This game is fast, fun, and gets everyone giggling while practicing yoga shapes and mindfulness.

Activity: “Balance the Force!”

Help your little Jedi tap into their sense of balance and focus with this Star Wars-inspired mindfulness activity.

What You’ll Need:

• A few lightweight objects like small plush toys, bean bags, or even rolled-up socks (bonus points if they’re Star Wars themed!).

Instructions:

1. Have each participant stand on one foot, like a Jedi warrior preparing to use the Force.
2. Carefully place one of the objects on top of their heads, shoulders, or even outstretched arms.
3. Challenge them to stay as still as possible while balancing the item.
4. For an extra level of fun, encourage them to close their eyes and take a few slow, deep breaths, imagining themselves using the Force to maintain balance.
5. Switch up the items, balancing positions, or even add movement to keep it engaging!

This activity promotes concentration, body awareness, and a sense of calm—all essential traits for any aspiring Jedi. May the Force be with you!

Mindfulness Meditation “Rest in the Stars”

Time to wind down our galactic training.

Invite everyone to lie on their mats, eyes closed, arms by sides.

Begin by focusing on your breath, feeling the rise and fall of your chest as you inhale and exhale. Imagine each breath connecting you to the energy that binds the universe together—the Force.

“With each breath, picture yourself drifting peacefully through the galaxy, with the Force calm inside you.”

Picture yourself floating among the stars in a vast galaxy. Above you, constellations shimmer like ancient wisdom, and below you, planets rotate gracefully in the cosmic dance.

With each breath, feel the Force flowing through you, warm and steady, like a calming current of light. It brings you peace and balance, washing away stress or worry, leaving only stillness.

Now, imagine a soft glow at your center—your own connection to the Force. With every inhale, see this glow growing brighter, filling you with strength, focus, and clarity. With each exhale, release any tension or negativity, letting it drift far into the stars.

Visualize a Jedi standing beside you, offering encouragement. Their presence reminds you of your power, wisdom, and the calm strength you carry within.

Spend a few moments here, in harmony with the galaxy, feeling connected, grounded, and whole. When you’re ready, begin to wiggle your fingers and toes gently, returning to the present with the calm of a Jedi Master.

Open your eyes when you feel ready, bringing the peace of the stars with you. May the Force stay with you always.

Finish with quiet, gentle breaths and a big group “May the Force be with you.”

Bringing Jedi Mindfulness Home

At the end of every yoga class or session, especially in schools, I like to make sure my students know how to bring the yoga practice “off the mat” so to speak, and into the world. Here are a few good ideas for how to do just that, for jedis and young masters of every age.

• Practice “The Force Breath” whenever they feel worried or overwhelmed.
• Remember Yoda Balance when they want to be steady or make a clear decision.
• Ask, “What would a Jedi do?” in tough moments to inspire calm choices.

May your next yoga adventure be as epic as any Star Wars saga! And remember, the magic is in the mindfulness—even for a galaxy far, far away.