30' Advanced Lesson – Sirsasana

30’ ADVANCE LESSON – SIRSASANA (HEAD STAND) 

(Prepared by Pham Quang Thu)

PARTICIPANTS: ADVANCED STUDENT

NUMBER OF CLASS: 1-3

DURATION: 30 MINUTES

TIME & DATE:

LOCATION: STUDIO-A

 

INVOLVED:

Joints: spine, neck, shoulder, elbow, hip / carpals

Muscles: trapezius, deltoid, biceps & triceps brachii, rectus abdominis / rectus femoris, hamstrings, gluteus maximus

Organs: brain, lung, heart / other organs resting

Systems: nervous, cardiovascular, sensory, respiratory

 

ASANAS:

Standing: Chair (utkatasana)/ Uttanasana/ Down Adho Mukha (Surya Namasthitih B)

Sitting: Child (balasana)/ Carmel (Ushtrasana)

Supine:  Boat (navasana)/ Upward plank (purvattanasana) / plough (halasana)/ shoulder stand (salamba savangasana)

Prone: high & low plank / dolphin / crocodile (makarasana)

Supporting: Surya Namaskara B/ supine bicycle/

 

 

NO. PERIOD POSITION/ ASANA DESCRIPTION/ INSTRUCTION TIME/ DURATION NOTE/ REMARK
           
1. Preparation Standing

Samasthitih

     
2.  Warm-up

 

    3’  
3. Surya Namaskara B   3 rounds, jump through to Dandasana 3’  
    Sitting

Carmel (Ushtrasana)

  3’  
    Child

(Balasana)

     
    Supine

Boat

(Navasana)

 

Up & hold for 5 breaths 3’  
    Upward Plank

(Purvatanasana

  2’  
    Shoulder stand

(Salamba)

  2’  
    Plough (Halasana)   2’  
     

 

Crocodile (Makarasana)

Hold knees and round back for 5 times;

Rolling back and lying down to Crocodile ( Makarasana);

2’  
    High Plank

Dolphin

Child (balasana)

 

High Plank: 3 times (up & down – hold for 5 breaths)

Dolphin: 5 times

Back to Child pose

3’  
4. Main Pose Head Stand

(Sirsasana)

Instruction & Adjustment

(consider 90 degrees legs & spread 2 legs)

3 times

5’  
5. Cool down Child pose

(Balasana)

  2’  

 

 

IMPORTANT NOTES/ CONTRAINDICATION:

–          High HR / high blood pressure /

–          Pregnancy /menstruation period

–          Shoulder or back injury or slipped disc/ neck injury