Lesson Plan for Beginners ( not fit)

0. Prepare the room ( peppermint essential oil,for easy breathing )
1. Introduction ( name,ask about the injuries,pregnancy…)
2. OM x 3
3. Breathing ( Ujjayi)
4. Warm up from Sukhasana
-neck,shoulder,arms stretch
-spinal twist,hip lift x3
+ Vajrasana ( Thunderbolt Pose )
-side stretch
-spinal twist
-hip lift x3
+ Badda Konasana ( add movement)
+ Wind- Reliving Pose x2
-floor twist
-abs work ( nose to the knee) x 5
+ Staff Pose ( add leg lift R,L x 5 )
+ Pachimotanasana A ( modified )
+ Child Pose
+ Tadasana
– Palm Tree
– Standing Arch Back ( modified )
+ Uttanasana ( modified )
+ Downwards Facing Dog
+ Chaturanga ( hold for 5 breaths )
+ Child Pose
+ Makrasana ( Resting Crocodile )
– lift R.leg, hold for 5
– lift L.leg, hold for 5
– lift R,L leg,hold for 5
+ Brujangasana ( Baby Cobra )
+ Child Pose
6. Savasana ( Corpse Pose )
7. OM
8. PR. Time

By Aggie