Lesson plan: focus class – Hips

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