Lesson Plan for First Timer in Yoga

Surya Namaskar; Sun Salutation (Beginner), 2 slow rounds

 Standing Postures

  • Tadasana; Mountain Pose
  • Tiryaka Tadasana; Swaying Palm Tree pose (twice on each side)
  • Virabhadrasana 2; Warrior 2 Pose (twice on each side)
  • Uttita Parvokonasana; Extended Side Angle Stretch Pose (twice on each side)

Kneeling Postures

  • Marjariasana; Cat pose (twice)
  • Extended Cat Stretch-legs (twice)
  • Extended Cat Stretch-legs & hands (twice)
  • Balasana; Child pose

 

  • Adho Mukha Svanasana; Downward Facing Dog
  • Anjaneyasana; Low Lunge Pose (twice on each side)
  • Balasana; Child Pose
  • Baddha Konasana A; Bound Angle Pose A

Finishing Sequence

  • Ardha Sarvangasana; Half Supported Shoulderstand
  • Savasana; Corpse Pose