Lesson Plan 5 for a Theme Class – Back Bend (60 Min Class)

Lesson Plan 5 for a Theme Class – Back Bend (60 Min Class)

Preparation to focus on increasing flexibility & lengthening of the spine, openness in chest, hip & shoulder joint

A) Introduction (3min)

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

B) Breathing Exercise – Ujjayi (7min)

  • Seated position, comfortable straight spine position, no tension, sit bones on the floor, chest lifted, shoulder roll back relaxed down, engage abdomen, engage pelvic
  • Eyes close, normal breathing.., deep ujjayi breathing.., normal breathing..Eyes open

Variation:

  • Seated in full lotus, half lotus, crossed legs, kneeling or to sit with back against the wall (not leaning on wall) if student tends to lean      forward or backward when seated
  • Use a block or blanket to lift hips or pad the knees or ankles

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)

  • IN      Arms Up
  • Ex      Uttanasana
  • IN      Half way
  • Ex      Jump back Chaturanga
  • IN      Upward facing Dog (Urdhva Mukha Swanasana)
  • Ex      Downward (Adho) facing Dog (5 breathes)
  • IN      Jump Fwd
  • Ex      Uttanasana
  • IN      Arms Up
  • Ex      Samasthiti

E) Asana 1: Utthita Trikonasana, Triangle

  • hold for 5 breath on each side

F) Asana 2: Utthita Parsvakonasana, Extended Triangle

(to open the upper thoracic, side muscles obliques, spine lengthening)

  • hold for 5 breath on each side

transition to vinyasa (to further warm the muscles for back bend)

  • Surya Namaskara A (5 sets) – To hold for 2 breathes at every Urdhva Mukha Swanasana  (upward facing dog)
  • On last downward facing dog,  jump through to sit in Dandasana
  • Lie on the belly, back facing ceiling, feet together, hands by the side, forehead on the floor

G) Asana 3: Bhujangasana, Copra

  • hold for 5 breathes

H) Asana 4: Salabhasana, Locust (first with single leg each side, then with two legs)

  • hold for 5 breathes

I) Asana 5: Dhanurasana, Bow

  •  hold for 5 breathes

Resting at neutral position: Makarasana, Crocodile pose

J) Asana 6: Ushtrasana, Camel

  • hold for 5 breathes

transition resting at neutral position Balasana, Child’s pose

hold for 10 breathes to rest the spine before moving to counter pose

K) Asana 7: Sankasana, Rabbit (to counter the back bends)

L) Asana 8: Janu Sirsasana, Head-to-Knee

Cooling down

  • Happy Baby pose
  • Viparita Karani, Leg-up-on-wall
  • Savasana

Namaste..

Joey Soh Pek Koon (200hr Weekend Mar-Jun 2013)