Lesson Plan – Building Up to Trikonasana

Introduction (3 min)

The following lesson plan focuses on building flexibility and strength in the core to hold and position the body properly in Trikonasana, open up the hips so that the toes and kneecaps can be pointed in the correct directions, as well as increase flexibility in the back of legs and strengthen the quads so that back leg can be used actively to support weight distribution.

Ohm and Pranayama (12 min)

  • Ohm x10
  • Ujjayi – 5 min
  • Bhramari – 5 min

Warm-up (5 min)

Asana (30 min)

Suryanamaskara A x5

Suryanamaskara B x5

Navasana (Boat Pose)

Baddha Konasana (Bound Angle Pose)

Santolasana (Plank)

Vasisthasana (Side Plank)

 

Kapotasana (Pigeon Pose)

 

Tiryaka Tadasana (Side Bending Pose)

Prasarita Padottanasana (Wide Leg Forward Bend)

Parsvotanasana (Intense Stretch to the Side Pose)

Ukatasana (Chair Pose)

Utthita Trikonasana (Extended Triangle Pose)

Parvaritta Utthita Trikonasana (Revolved Triangle Pose)

Closing sequence

Closing (10 Min)

  • Kapala Bathi
  • Savasana
Thanks to the Fat Girl for doing the poses.