Lesson plan

This is a lesson plan for advanced beginners or intermediate practitioners. Focus is on synchronising the breath with each movement, and each asana builds up to the next flow.

Introduction
1. Greet class; introduce myself
2. Check medical history or first timers
3. Introduce Ujjayi breath and how it should be used throughout the class

Warm up
4. Calm breath and centre mind (1 minute)
5. Cat and cow poses (8 breaths)
6. Move into downward dog (5 breaths)
7. Uttanasana (raise heads halfway for 5 breaths)

Standing
8. Suria Namaskara A (2 rounds)
9. Go into a flow series where one asana is added each round. A vinyasa is done with each flow.
Flow 1: Utkatasana – Virabhadrasana II
Flow 2: Utkatasana – Virabhadrasana II – Reverse warrior
Flow 3: Utkatasana – Virabhadrasana II – Reverse warrior – Utthita Parsvakonasana
10. Tadasana (mountain pose for 5 breaths)
11. Vrikshasana (tree pose; one on each side)

Seated
12. Preparatory pose: Half bow (one on each side)
13. Preparatory pose: Locust
14. Full pose: Dhanurasana (wheel)
15. Rest in Child’s pose
16. Get up slowly into a Rabbit pose
17. Janu sirsasana (one on each leg)
18. Paschimottanasana (2 times, hold for 3 breaths each)
19. Urdhva Dhanurasana (2 times for 5 breaths each; bridge as variation)
20. Release into supine twist as a counter pose
21. Happy baby pose
22. Savasana (5 mins)

May the breath be with you.