1st Lesson Plan For Beginners
Yoga Lesson Plan For Beginners
Duration – 60 mins
20 minutes for :
Introduction (teachers background, personal experience of yoga, students to introduce themselves and their awareness of yoga).
Check for any medical conditions that you need to be made aware of.
Introduce and demonstrate deep breathing and Ujjayi breathing. Do it together.
Do some stretches – neck, rotate shoulders, arms, hips, twist the waist, swing legs back and forth, wiggle fingers, and toes, rotate wrists and ankles.
30 minutes for the following asanas (demonstration by teacher followed by students carrying out asanas):
Introduce Tadasana and Samasthithihi. Talk about keeping shoulders relaxed but slightly retracted if there is a tendency to round shoulders, tail bone slightly in by engaging lower abdominals, and gazing point.
Surya Namaskar A (hatha style) 3 times. Talk about keeping feet hip distance apart (heels in line with sitting bones) in plank, upward (Urdhva Mukha Svanasana) and downward dog (Adho Mukha Svanasana). From plank go down touching knees, chest and nose to ground to before coming up to upward dog.
Virabhadrasana I – ensure front foot at almost 90 degrees to back foot. Caution about knee not going beyond ankle of front foot.
Utthitha Trikonasana – If required use blocks. Emphasize importance of alignment in single plane and reaching as far as possible without compromising hips. Stretch more on the exhale. Gazing at the thumb.
Dandasana – talk about keeping spine elongated, shoulders depressed and slightly retracted.
Paschimottanasana A – explain keeping spine elongated while folding down from hips (not waist) and looking forward to help with this. Try and get a deeper stretch/bend on the exhale.
Sethu Bandasana (Baby bridge version)