Lesson Plan – Intermediate #2

Lesson Plan – Intermediate #2 (1.5 hour)
[Prepared by Adeline Choo]

10 mins —  Warm-Up (10 mins)

20 mins — 12 rounds of Sun Salutations with Different/ Modified Asanas for each set (2x each set)
> Virabadhrasana I, II
> Reverse Warrior
> Utthita Parshvakonasana
> Side Planks
> Virabadhrasana III

20 mins — Standing/ Balancing Asanas
> Utkatasana
> Utkatasana with hands in prayer position on each side
> Utthita Hasta Padangusthasana
> Tree Pose
> Dancer’s Pose
> Prasarita Padottanasana A, D

20 mins — Sitting/ Arm Balancing Asanas/ Abs
> Dandasana
> Paschimottanasana
> Triang eka mukha pada paschimottanasana
> Janu Sirsasana A, B, C
> Working the obliques: Lying down, raise both legs straight 90 degrees and drop slowly (diagonally) with control towards hands (left/ right) –> repeat 6 times

10 mins — Finishing
 Shoulder Stand (hold 1 min)
 Drop feet back behind head into halasana (hold 10 breaths)
 Roll back onto mat slowly and go into Matsyasana
 Urdhva Dhanurasana (3 x)  option to lift 1 left up straight then other leg; 1 leg at a time
 Release and back to mat; hug knees and roll sideways and backwards-forwards, then drop bent knees to either side (3x each side) and hold for 10 breaths each time
 Paschimattanasana (10 breaths)

10 mins — Savasana & relaxation