1st Beginner Class Plan (First Time Yoga)

5mins:   Introduction, Yoga + Om 5mins:   Deep Breathing 5mins:   Warm Up Moving with Flow (5 set); guide technique and the flow Inhale, reach up arm... Exhale, bend forward... Inhale, half way up... Exhale, deepen to standing forward bend Inhale, stretch up, return to standing position. Exhale, samasthitih. Asana: - 1. Padangusthasana 2. Padahastasana ( Counter pose: hips apart, hand supporting the lower back, arch backwards. ) 3. Tree pose (Vrikshasana) - 5x breath each side 4. Janu Sirsasana - 5x breath each side 5. Paschimattanasana - 5x breath (2 sets) ( Counter pose: Cat, cow {releasing tension from spine} ) 6. Bhujangasana 7. Dhanurasana ( Counter pose: Child pose ) 8. Shoulder stand (with wall) - 20 breaths 9. Fish pose - 5 breaths for 2 sets Cool down: Twisting, hugging knee on chest 10mins: Relaxation (Final + Auto Suggestion)