Tree Pose
A short focus reset before a transition or new task.
Strong Hearts, Calm Minds — For Primary Schools
Strong hearts, calm minds
A 45-minute movement class that gives every child a breathing tool, a vocabulary for big feelings, and a story their body remembers. Two age-tuned programs: playful for groep 3-6, more grown-up for groep 7-8.
📖 Read our case study: 5 schools, 500+ children via Amstelveen Sport →
Proven in practice
Not a pilot — this is already running.
Together with Amstelveen Sport, we brought yoga & mindfulness to 5 primary schools — groups 1 through 8, in Dutch and English. We also ran sessions at Eerste Montessori Hoofddorp and a May-vacation programme across 3 cities.
Amstelveen Sport
Partner programme
5schools
1st Montessori Hoofddorp
In-school sessions, multiple groups
500+children
May vacation 2026
Holiday programme
3cities
At a glance
What does a Rainbow Feelings session look like?
For
Groups 3 to 8 (ages 5–12)
Length
45–50 min per class
Where
Your school gymnasium
Group size
Up to 32 children
Equipment
None — barefoot or socks
Language
Dutch or English
PROVEN IN PRACTICE
Not a pilot — this is already running.
Together with Amstelveen Sport, we brought yoga & mindfulness to 5 primary schools — reaching 500+ children across groups 1-8.
5
primary schools
500+
children reached
8
most-given grade
89%
would recommend to a colleague
Where we've been
Montessorischool De LindeWillem-AlexanderschoolHet PaletKindercampus KingDe Triangel
What the teachers said
After every session, teachers filled in a feedback form — a report-card grade, a recommendation, and open comments. This comes straight from those forms.
8
most-given report-card grade
89%
would recommend the session to a colleague
Most valued: the three voices — named valuable by 8 of 9 teachers.
They are genuinely interested.
— PE teacher groep 7/8, about the pupils during the session
Terugkoppeling“Positive, well prepared, good repetition. Lovely to see that most children join in.”
Terugkoppeling“Beautiful, with the demonstrating — nice that everything comes back.”
Terugkoppeling“Impressive how you created calm in the classroom.”
Terugkoppeling“You keep the pupils fully engaged — they are genuinely interested. Well structured: first movement, then some theory, then movement again.”
Terugkoppeling“The calm is beautiful. A fun way of doing yoga. Love for yourself — “I love myself”.”
Terugkoppeling“The calm you radiate.”
Why Rainbow Feelings
What it brings your school
✓
Fits within Inclusive Education
Rainbow Feelings aligns with core objectives for social-emotional development and supports your care structure.
✓
Preventive, not curative
Prevent children from ending up on mental health waiting lists. Our method strengthens resilience in all students.
✓
Evidence-based
Based on breathing techniques, mindfulness and positive psychology. Measurable results after 8 weeks.
✓
Minimal burden for teachers
We deliver the classes. Teachers receive reference materials and tips to continue the method in the classroom.
What pupils practise
Three tools that become familiar in the classroom
Short, age-appropriate practices give children a shared language for focus, tension and beginning again.
Butterfly Breathing
An accessible settling ritual after breaktime or a busy group moment.
Star Pose
A strong start before presenting, collaborating or trying something new.
Our method
Three friends who live in every child's heart
Big feelings, given a name. Once children meet them, the feelings stop being scary — they become friends a child can welcome. These three characters are the heart of Rainbow Feelings.
G
General Grumpy
"It's too hard. I'm stuck."
Shows up when something feels hard, frustrating, or unfair. We welcome him, tap the heart, take 3 breaths.
C
Captain Calm
"I am calm. I can try."
Shows up when we breathe. Our signature breath: Smell the Flower, Blow the Candle — once a child tries it, they never forget it.
H
Hip Hip Hooray
"I did it! I am proud."
Shows up when we did the hard work. Celebrate with the whole body — Mountain, Warrior, Star. Joy that's earned.
Our signature tool
Smell the Flower · Blow the Candle
One concrete breathing tool every child takes home. Simple, body-led, and impossible to forget — works on the playground, at the dinner table, or anywhere a feeling suddenly gets big.
One skill, three breaths — tuned by age
Groep 3–6 · playful
Smell the Flower, Blow the Candle
A long, slow inhale through the nose, a soft exhale through the mouth. Simple, body-led, and they use it everywhere.
All ages
Box Breathing
In 4, hold 4, out 4, hold 4 — traced on your hand. The exact breath elite athletes, pilots and astronauts use before the big moment.
Groep 7–8 · more grown-up
Musical Breathing
Breathing on the beat — inhale on the build, exhale on the drop. Feels like music, not a toddler exercise, so older kids actually want to do it.
What happens in one session
The 45-minute session, phase by phase
A movement-led arc — bodies stay active throughout, hearts and minds settle by the end.
0:002 min
1. Biggest, brightest smile
A full-body wake-up. Kids drop the morning, find the room, find each other.
0:028 min
2. Sun salutations
A kid-friendly Surya Namaskar — taught playfully so it feels like a game, not a workout.
0:102 min
3. Meet the 3 friends
Quick story-time. Children meet General Grumpy, Captain Calm, Hip Hip Hooray.
0:1216 min
4. Story yoga · the heart of the class
A full story arc told through poses — children feel resilience in their bodies, not just their ears.
0:284 min
5. Pair breathing
Knee-to-knee with a partner — practising the signature breath together. Connection + memory.
0:3213 min
6. Rain dance & body scan
Whole-body stretch flow → legs up → rest pose → guided body scan → calm close.
What sticks
What every child leaves with
A class without a take-home is just an hour. A class with one becomes a tool they use for years.
01
A breathing tool they'll actually use.
Smell the Flower, Blow the Candle. Simple, body-led, and impossible to forget. Works in the playground, at the dinner table, at the dentist.
02
Three new friends in their head.
When the next hard moment comes, they don't panic — they recognise it. "That's General Grumpy. He's here. Now I breathe."
03
A story their body remembers.
The seed who pushed through hard earth and bloomed — felt in muscle, breath, and heart. Resilience taught without a single lecture.
04
A shared language with classmates.
When the whole class knows the three friends, kids start naming feelings out loud — to each other, to teachers, at home. Hidden becomes seen.
Sample story · theme: not giving up
The Boy Who Cleaned the Ocean
This really happened. Boyan Slat, sixteen, from Delft, went diving in Greece — and saw plastic everywhere. He wanted to help. But it felt like too much.
Machines broke. The news said he was failing. Each time he named the feeling, breathed, and tried again. In 2019 the machine worked — millions of kilos of plastic removed, across thirteen countries.
The lesson: hard feelings come back — that's normal, that's the work. Name them, breathe, try a little. That's how you become who you become.
Told through 10 poses
From Child's Pose (small, stuck) to Tree with wide arms (Hip Hip Hooray) — children feel the story in their body, not just their ears.
Aatma skills · beyond the yoga mat
The inner skills
The traits children carry for life — long after the class is over.
⚡
Creativity
🎯
Focus
🌊
Adaptability
🛡
Resilience
🧭
Decision-making
🧠
Critical thinking
Two programs, tuned by age
The same proven foundation — playful for the youngest, more grown-up as the big step approaches.
Groep 3–6 · playful
Your Own Superpower
Staying calm and mastering big feelings — the foundation that carries everything later.
- ✓Sun salutations — like little warriors, staying alert & strong
- ✓Story & characters — General Grumpy, Captain Calm & Hip Hip Hooray
- ✓Playful yoga & games — Yogi Says, Car Wash, balance & fun
- ✓Breathing made fun — Smell the Flower, Blow the Candle + box breathing
- ✓Name it & handle it — recognising what they feel and coping better
- ✓3 friends in their head — imaginative characters that feel safe
45 min · groep 3–6 · NL or EN
Request a quoteGroep 7–8
Groep 7–8 · more grown-upReady for Secondary School
Making the big step with calm and confidence — less stress, more resilience.
- ✓The little voices, explained — 'your alarm goes off, breath switches it off'
- ✓Box & Musical Breathing — the breathing techniques of elite athletes & astronauts
- ✓The Balance Challenge — staying steady while a partner adds pressure
- ✓Focused on real life — secondary-school nerves, tests, friendships, phones
- ✓A secondary-school toolkit — skills they carry with them to their new school
45 min · groep 7 & 8 · NL or EN
Request a quoteHow it works
Get started in 4 steps
1
Introduction
We come to your school for a Rainbow Feelings introduction. You immediately see how children respond.
2
Choose the right age program
Together we choose the program that fits: Je Eigen Superkracht (groep 3-6) or Klaar voor de Middelbare (groep 7-8).
3
8-week program
Weekly 45-minute classes, fully delivered. Including materials and progress reports.
4
Evaluation and follow-up
Afterwards we evaluate the results together and discuss follow-up options.
“Gagan's workshop made a remarkable impact in our classroom. The breathing, body awareness, and quiet exercises were so special — every child joined in with joy.”
— Margo, Teacher, 1st Montessori School
Recent partners
Eerste Montessori Hoofddorp · May Vacation camps 2026 (Amsterdam, Haarlem, Hoofddorp) · schools in Amstelveen, Hoofddorp and Haarlem
Seeing is believing
Curious what a week with us looks like in real schools?
Download Sterke Harten, Rustige Koppen
The full presentation (PDF, 15 pages) covering both age programs, the three signature characters, a sample story, and all the practical details schools usually ask about. Easy to share internally with your wellbeing coordinator or PYP / IPC lead.
Work at a BSO (after-school care) or daycare instead of a school? See Rainbow Feelings for BSO or for daycare.
Plan an introduction at your school
We come to you. Experience for yourself how children respond to Rainbow Feelings.
Get in touch