beginners lesson plan 1

Lesson plan for beginners 1

INTRODUCTION;  5 min

  • Names
  • Medical information
  • Disclaimer
  • What is yoga, what are we doing today(sequence)

OHM/MANTRA;

  • What is ohm, why do we say Ohm
  • Say OHM 3 x

BREATHING; 5 min

  • Explain about breathing, normal life shallow breathing, now deep and long, give you more oxygen, relaxes body and mind
  • Explain what we are going to do ; stand up, hands on belly, breath in and out 10 times,  5 counts in, 5 counts out, slowly, feel your belly go up when inhaling, flatten whit exhaling
  • Do pranayama, 3x 10 breaths

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 NAMSKAR;  (10 min)

  • explain about sun salutation, warming up for asana, flow of poses
  • Breakdown in pieces;
    • Tadasana=mountain pose
    • Samasthiti=prayer pose
    • Ardha cakrasana= half wheel pose=inhale and bend backwards,
    • Uttasana=  exhale and forward bend, bend the knees if you can’t reach the ground
    • Ashwa sanchalasana=Low lunge= inhale, right leg backwards, look up,
    • Santolasana= Plank pose, , step left leg back, exhale, breath in and out
    • Adho mukha swanasana=down dog, lift buttocks up, exhale
    • Uttasana=inhale, take right leg forward, take left leg forward, exhale
    • Ardha chakrasana=inhale and come up,  arms up or on thighs, bend backwards
    • Samasthiti; exhale, come in prayer pose, hands in front of chest

ASANAS; (20 min)

  • Standing
    • Tadasana= mountain pose
    • Vrikshasana= tree pose
    • Trikonasana= triangle, spread legs, bend 1 leg, go down with the body, till arm rests on thigh, other arm up. Left and right side

Sitting

  • Marjarasana= cat pose, neurtal, inhale, look up, exhale look at navel
  • Ardha matyendrasana= twist, left leg straight, right knee up, turn body to the left, other site  repeat

Prone = on the belly

  • Chaturanga dadasana= plank pose, begin on forearms, lift buttock, lift knees, hold for 10 sec, knees back to ground, repeat

Supine= on the back

  • supta baddha konasana=lying butterfly
  • nakrasana=crododile= twist, left leg over right leg, shoulders on the ground, look left, change sides
  • 3 cooling down asanas
    • Muktasana/ padmasana= crossed leg or lotus

SAVASANA; (10 min)

  • Guided relaxation, from toes to head)