Lesson Plan: Bhujangasana (Cobra pose)

1. Start with ujjayi breating (10 minutes) this is the “ocean breath” which uses the glottis to make a noise in your throat. This contols and strengthens the diaphragm.

2. Warm up with surya namaskara A (2 rounds)

3. Majriasana (table pose, inhale. Exhale press palms down bringing your navel to your spine in cat tilt, count to 20)

4. Ashtanga Namaskar (8 limb salutation, count to 20, 2 rounds)

5. Dharnurasana (Bow pose, count to 10, 2 rounds)

6. Balasana (child pose, 5 breaths)

7. Bhujangasana (Cobra pose – final pose, count to 10, 4 rounds)