Lesson plan- Beginner

Lesson Plan

1 hour

Beginner yoga student

The goal for this class similar to the first timer class is to expose new students to a number of postures from all different sections of yoga practice. The poses are modified; and explained and demonstrated clearly, with some variations given to the initial class to give the student confidence and keep them interested. The teacher will now, after the initial class be able to more accurately plan a lesson for the particular students and introduce them to a basic flow.

Pre Class

5pm

5mins

5.05pm

 10mins

 5.15pm

  5.55pm

 Finish

Post class

  • Students arrive 10 mins prior to class commencement.

  • Teacher is available for an questions since the previous lesson.

Introduction

  • Teacher and students sit, everyone is welcomed.

  • Teacher asks if anyone has a medical condition or injury. Balasana (childs pose) is also demonstrated here for students to go to at any time during the class if they wish to rest.

 Breathing

  • The importance of breath is explained briefly and focus is turned to Ujjayi breath. A basic exercise is given to students after viewing a demonstration.

  • Students attempt ujjayi breathing with mouth open at first then on to air flowing only through the nose.

  • Students are encouraged to use this breathing continuously throughout their practice in todays class.

 Warm up

  • Guide students through a basic warm up, starting with the toes working up to the neck.

  • Rise and fall on toes, revolve ankles, squat and stand, bend forward (legs straight), swing legs (individually back and forward), side bends, revolve arms and wrists, move neck side to side, up and down.

 Asanas all postures are demonstrated; verbal and visual direction is constant; and breathing is cued.

Wake up/ energising

  • Marjariasana (Cat pose) x10 sets

  • Surya Namaskara beginners (sun salutation) x2 sets

2nd set student remains in downward dog.

 Standing

  • Adho Mukha Svanasana (downward dog) x5 breaths

Make adjustments, arms straight, finger pressure, pull heals down gently.

  • Uttanasana (standing forward bend) x2

From downward dog step through into this pose, hold for 5 breaths. Stand up in tadasana (mountain pose) then repeat. Encourage lengthening of the spine throughout entire posture.

  •  Virabhadrasana (warrior 1 and 2) x1 set

From tadasana student steps through with right leg into warrior 1, hold for 3 breaths and then flow to warrior 2. After 3 breaths step legs back together and repeat.

 Standing:

Balancing

  • Vrikshasana (tree pose) x2 sets

Each side is held for 3 breaths. Hands can be kept on hips or students can attempt the full posture with hands above head.

 Floor

Forward bending

  • Dandasana (staff pose) 5 breaths

  • Janu Sirsana A (head to knee pose) x2sets

Do not alternate legs, lift and fold forward each time holding of 3 breaths. (Emphasise the need for a straight back and not to place head on knee)

 Twisting

  • Parivritta Janu Sirsasana (revolved head to knee pose) x2 sets

From forward bend shake out legs and begin again on same leg as previous posture. Do not alternate legs between sets.

 Core

  • Ardha Navarsana (half boat pose) x2

Keeping hands behind head to support neck and knees bent.

  • Jathara Parivartanasana (belly twisting pose) x 1set

Students keep legs bent at 90 degrees, hold each side for 5 breaths.

 Back bending

  • Ushtrasana (camel pose) & Balasana (childs pose) x2 sets

Students are to keep hands on lower back, push hips and thighs forward, arch back and push chest out. Do not encourage the release of the head backwards, instead keep eyesight forward. Balasana is done as a counter pose between sets.

Inversion

  • Savangasana variation (half shoulder stand) 10 breaths

Students are to get in and out of this pose slowly using their hands as support.

  • Matsyasana (fish pose) 10 breaths

This is a counter pose and must be performed and held to prevent injury.

 Relaxation

  • Sarvasana 5 mins

Teacher is to navigate students, encouraging complete stillness. Guide students out of pose back to seated position.

  • Namaste

 Students are advised to drink water and they have access to teacher for any questions.