Advanced lesson plan

Lesson plan  ADVANCED/ (THEME HAMSTRINGS STRETCH, BICEPS FLEXED)

1- 1,5 HOUR

INTRODUCTION;  5 min

  • Names
  • Medical information
  • Disclaimer
  • What is yoga, what are we doing today (sequence); WE FOCUS ON THE BICEPS AND HAMSTINGS, BICEPS WE MAKE THEM STRONGER, HAMSTRINGS MORE FLEXIBLE.

OHM/MANTRA;

  • What is ohm, why do we say Ohm
  • Say OHM 3 x MANTRA ASATOMA SAT GAMAYA

BREATHING; 5 min

  • Explain what we are going to do ; NADI SHODANA, 5-10-10 OR 6-12-12 LEFT RIGHT HOLD, 5 SETS OF 10, END WITH UJJAYI BREATING 15 X
  • Do pranayama; SIT STRAIGHT, CLOSE EYES INHALE AND EXHALE FIRST 3 TIMES THEN START

WARMING UP; 5 min

  • Move all the joints standing and sitting
  • Head; rotate the head gently ,  and up and down , sitting
  • Shoulders, rotate back and forward, sitting
  • Wrists, stretch arms, rotate wrists, forward, back wards
  • Fingers, make a fist, spread the fingers
  • Hips, rotate hips, left and right
  • Knees, bend the knees, lift them, standing
  • Ankles, make circles, inwards and outwards

SURYA NAMASKAR; (12 min)

  • 5 TIMES
  • SURYA NASMASKAR SERIE A
    • Tadasana=mountain pose
    • Samasthiti=prayer pose
    • Ardha cakrasana= half wheel pose=inhale and bend backwards,
    • UttaNAsana=  FORWARD BEND, LOOK UP
    • JUMP –CHATURANGA DANDASANA
    • Adho mukha swanasana=down dog, lift ICHUM  up, 5 BREATHS
      • lift left leg,  open your hips and turn to brigde and back
  • JUMPS FORWARD- HEAD UP
  • Uttanasana
  • Ardha chakrasana=inhale and come up,  arms up and bend backwards
  • Samasthiti; exhale, come in prayer pose, hands in front of chest and again

ASANAS; (20 min)

  • Standing
    • PADANGUSTHASANA; STANDING FORWARD BEND WITH BOUND TOES
    • PARSVOTTASANA, INTENSE STRETCH TO SIDE POSE, WITH ARMS IN REVERSE PRAYER POSE ON YOUR BACK,  LEFT LEG RIGHT LEG

    SUPINE =ON THE BACK

    • EKA PADA UTTANPADASANA, ONE LEG INTENSE STRETCH, CHANGE LEGS, 20 TIMES UP AND DOWN
    • PAWAN MUKTASANA; WIND RELEASING POSE OR SPINE MASSAGE, HUG KNEES, MAKE YOURSELF SMALL, ROLL BACK AND FORWARD

    PRONE= ON THE BELLY

    • BHUJANGGASANA=  COBRA POSE
    • CHATURANGA 10X
  • Sitting
    • PACHIMOTTASANA;DOUBLE LEG FORWARD BEND, ON THE GROUND
    • JANU SIRSASANA A, LEFT AND RIGHT , FEET FLAT TO INNERTHIGH NEARBY  THE GROIN , VINYASA IN BETWEEN, 5 CIRCLES
    • URDHVA MUKHA PACHIMOTTASANA; LIE ON THE BACK, ROLL LEGS OVER, COME ON SCAPULA, FEET PLANTAR FLEXED. HOLD. ROLL BACK AND SIT ON ISCHIUM/ SITBONES. FOLD DEEPER AND BRING FACE TO THE SHIN.
    • URDHVA DANURASANA= COUNTER POSE, UPWARD BOW POSE
  • 3 cooling down asana’s
    • CHILDPOSE WITH STRETCH ARMS
    • GOMUKASANA, COW FACE POSE LEFT AND RIGHT
    • HEADSTAND 25 BREATHS

SAVASANA; (10 min)

  • Guided relaxation, from toes to head