Lesson Plan – Intermediate I

1. Warm up

2. Sun Salutation

Move on the top of the mat

Round 1

–  Inhale: Raise the arm up, look up.

–  Exhale: Bend the back forward, place the palms beside the feet. Step the right leg back, put the knee down. Step the left leg back, come to down facing dog.

–  Inhale: Come to the plank pose.

–  Exhale: Drop the knees, chest and chin on the floor.

–  Inhale: Lift the body up to the upward dog.

–  Exhale: Lift the body up to the downward dog.

–  Inhale: Step the right leg forward between hands, and then step the left leg forward.

–  Exhale: Fold down

–  Inhale: Come up, look up.

–  Exhale: Come back, palms together before the chest. Repeat on the left leg.

Round 2

– Inhale: Raise the arms up, look up.

– Exhale: Bend the back forward, place the palms beside the feet. Step the right leg back, put the knee down.

– Inhale: Raise the arms up, look up. Stay for 5 breaths.

– Exhale: Come back.

– Inhale: Step the left leg back. Slide the body to the plank pose.

– Exhale: Drop the knees, chest and chin on the floor.

– Inhale: Lift the upper body up to the upward dog

– Exhale: Lift the body up to the downward dog. Stay for 5 breaths.

– Inhale: Step the right leg forward, place the right knee on the floor. Exhale.

– Inhale: Raise the arms up, look up.

– Exhale: Come back, step the right leg forward and fold down.

– Inhale: Raise the arms up, look up.

– Exhale: Samasitii. Repeat on the left leg.

3. Asanas

3.1. Warrior I

– Inhale: Step the right leg back, turn the back around, bend the right knee at 90o. Raise the arms up, palms together, gaze at the thumb. Stay for 5 breaths.

– Exhale: Come back. Repeat on the left leg.

3.2. Warrior II

– Inhale: Step the right leg back, spread the arms, bend the right knee at 90o, gaze at the right hand. Stay for 5 breaths. Repeat on the left leg.

3.3. Bow pose

Lie down, belly on the floor.

–  Inhale: Bend the knees, move the hands to hold the ankles. Lift the body up, chest up, rotate the shoulders, gaze at the nose.

–  Exhale: Come back. Practice one more time.

3.4. Boat pose

–  Inhale: Raise the legs and arms up forming “V” shape. Keep the knees straight. Stretch the arm parallel to the floor. Stay for 5 breaths. Practice one more time.

4. Finishing Sequence

4.1. Shoulder stand

– Inhale: Lift the leg up. Straighten the back and legs up to the ceiling, place the hands on the back. Stay for 5 breaths.

4.2. Plough pose

– Inhale: Lift the legs up over the head, put the toes on the floor. Straighten the arms, interlock the fingers. Stay for 5 breaths.

4.3. Fish pose

– Inhale: Lift the chest up by the elbow, place the crown on the floor, gaze at the nose.

5. Pranayama

6. Relaxation