Lesson Plan 4 for Intermediate II Yoga Practitioner (60 Min Class) Hip Opener

A) Introduction (3min)

  • Self introduction
  • Ask for student’s medical & body condition for any pain or soreness & any prior yoga experience

B) Breathing Exercise – Bhastrika (7min)

C) Warm Up Joints (10min)

  • Neck tilt & rotation
  • Shoulder rotation
  • Elbow flex & extend
  • Wrist rotation
  • Fingers bend & stretch (hand make a fist & open)
  • Hip rotation
  • Knee bend & straighten (stand, squat / half squat, stand)
  • Ankle rotation
  • Toes lifted, spread open, wriggle & press firmly on floor

 

D) Muscles Warm Up: Surya Namaskara A (5 rounds) Surya Nasmakara B (5 rounds)

E) Asana 1: Utthita Parsvakonasana, Extended Triangle

  • hold for 5 breathes on each side

F) Asana 2: Prasarita Padottanasana A, Spread Leg Intense Stretch Pose

  • hold for 5 breathes

G) Asana 3: Virabhadrasana, Warrior I & II

  • hold for 5 breathes on each side
  • do a vinyasa after virabhadrasana II

windmill back hand to the front, both palms on floor, step front leg back to plank position, bring body down to chaturanga, urdhva mukha svanasana, adho mukha svanasana, bring right leg forward, place outside of right palm to Utthan Pristhasana lizard pose

G) Asana 3: Utthan Pristhasana, Lizard pose

  • hold for 5 breathes on each side
  • do a vinyasa after Utthan Pristhasana

both palms on floor, step front leg back to plank position, bring body down to chaturanga, urdhva mukha svanasana, adho mukha svanasana, bring right leg forward place in between the palms, move to Hanumansasana Monkey Pose

H) Asana 4: Hanumanasana, Monkey Pose

  • hold for 5 breathes each side

Variation:

  • Place both hands on yoga blocks to support your body and bring your torso more upright
  • Put a block under the hamstring, if the front leg does not reach the floor
  • Use a yoga bolster or a firm blanket to support your pelvis, if it doesn’t reach the floor

Do a vinyasa after Hanumanasana pose

place both palms on floor beside the hip, lift pelvis above floor, slowly bring front leg back, move to plank position, bring body down to chaturanga, urdhva mukha svanasana, adho mukha svanasana, bring right leg forward, bend the knee, place leg behind both palms, move to simple pigeon pose

I) Asana 5: Simple Pigeon Pose & Sleeping Pigeon

  • hold for 5 breathes

J) Asana 6: Paschimottanasana, West Posterior Intense  Stretch Pose

  • hold for 5 breathes

Cooling down

  • Setu Bandhasana variation, Supported Bridge pose
  • Halasana variation, Supported Plough pose
  • Matsyasana, Fish pose
  • Savasana

Do Pranayama to cool the body Shitali or Shikari for 3min

Namaste..

Joey Soh (200hr Weekend Mar-Jun2013)