Lesson Plan- Advanced Yoga Class (by Adeline Choo)

Advanced Yoga Class (1.5 hour) 10 mins Warm-Up (10 mins) 20 mins 14 rounds of Sun Salutations with Different/ Modified Asanas for each set (2x each set) > Virabadhrasana I, II > Reverse Warrior > Parivrita Parshvakonasana with hands in prayer and extended > Side Planks > Virabadhrasana III > Revolved Half Moon 20 mins Standing/ Balancing Asanas > Tree Pose (option with closed eyes) > Utthita Hasta Padangusthasana > Dancer’s Pose > Prasarita Padottanasana D, A --> modified with transition into tripod headstand > Eagle Pose 20 mins Sitting/ Arm Balancing Asanas/ Abs > Bakasana > Side crow > Baddha Konasana > Working the obliques: Lying down, raise both legs straight 90 degrees and drop slowly (diagonally) with control towards hands (left/ right) --> repeat 8 times 10 mins Finishing  Shoulder Stand (hold 1 min)  Drop feet back behind head into halasana (hold 10 breaths)  Roll back onto mat slowly and go into Matsyasana  Urdhva Dhanurasana (3 x)  option to lift 1 left up straight then other leg; 1 leg at a time  Release and back to mat; hug knees and roll sideways and backwards-forwards, then drop bent knees to either side (3x each side) and hold for 10 breaths each time  Paschimattanasana (10 breaths) 10 mins Savasana & relaxation