This lesson plan is for advanced beginners and intermediate students and focuses on stretching and strengthening the hips area.
Intro (5’)
- Introduce yourself
- Inquire about the students’ health and body conditions
- Remind students of the importance of breathing (Ujjayi)
- Few rounds of deep breathing to ground and center themselves
Warm up (10’)
- General body warm up, with specific attention to hips (flexion, abduction, rotation…)
- Surya Namaskara (Hatha style) *4
Standing: (15’)
- Utthita Trikonasana (on the wall, flex knee down and up 5 times, then hold for 3 breaths on last round)- alternance between Utthita Trikonasana and Virabhadrasana 2 stances
- Virabhadrasana 1 (flex knee down and up 5 times, then hold for 3 breaths on last round))
- Prasarita Padottasana A
Sitting: (20’) -sit on block if needed
- Paschimottasana A (separate leg in needed), Purvottasana as counterpose
- Baddha Konasana (butterfly mod 1st, then A)
- Frog
- Upavistha Konasana (open, one leg at a time if need be)
- Table top (3 times)
- Camel + Child’s pose
- Half pigeon (time permitting)
Cool down: (10’)
- Happy baby
- Gentle twist from the floor (lumbar release)
- Savasana