Lesson Plan – Intermediate – Theme – Parivritta Trikonasana

Intermediate Lesson Plan – Theme : Parivritta Trikonasana

(Assuming class is healthy and fit and has prior Yoga Experience) 

Time: (60 mins)

Set-up (10 min)

Introduction – Explain theme asana & review muscles involved with Twisting / Revolving Triangle

Check Student Levels and Medical Conditions

Chant OM  3 times

Ujjai Breathing Explanation & Practice

 

Warm up & Body Awareness (15 min)

General Warm-ups – Jumping Jacks (30), head, neck, arms, hips, legs, ankles, wrists

Shaking (to prepare joints & release tension)

Theme warm-ups – side stretches (obliques and seratus anterior) and twists for loosening neck and waist (while keeping hips square)

 

Surya Namaskara, Ashtanga Style (10 min)

Sun Salutation A (5 Rounds)

Sun Salutation B (3 Rounds)

 

Theme Sequence (~25 min)

Pandangustasana (forward bend):

Focus on proper alignment, weight distribution forward, and muscle engagement to avoid injury. Do against wall if there is space. Make sure while standing, quadriceps pull knee cap up, tailbone is tucked in because abs are squeezed, fold forward from hip and keep back straight and balance weight forward on sole / toes of foot.

Parivritta Prasarita Padottanasana:

Come in Prasarita Padottanasa A. Placing left hand on ground, raise right arm straight up, and look up at right thumb. Try to keep arms straight, shoulders down and squeeze shoulder blades together. Repeat on other side.

(Do 2 Rounds)

Parivritta Ukatasana:

Come into Ukatasana with hands in prayer position, rotate to the right side, place left hand on the floor, and raise right arm straight to ceiling, look up at right thumb. Try to keep arms straight, shoulders down and squeeze shoulder blades together.   Repeat on other side

(Do 2 Rounds)

Modified Tadasana with block:

Stand against wall, with abs engaged, tailbone tucked in. Arms hold block straight overhead, shoulderblades squeezing together.  Stretch arms and torso to right side while keeping hips square, and squeezing shoulder blades together.  Feel stretch on left side.  Repeat on left side
(Do 2 Rounds)

Modified Trikonasana with block:

Stand against wall, legs in normal triangle position, starting on right side: straighten legs (no bending at knee), stand about 3 feet apart, with right foot facing front of mat (parallel to wall), left foot at 90 degree, heel to heel alignment.  Body facing forward (side of mat), hips square to side of mat (parallel to wall). Hands holding block straight up, squeezing shoulder blades together. Then lean to the right side with the block, stretching as far as possible while keeping hips square and abs and glutes engaged, so spine is straight and tailbone is tucked in. Hold for 5 breaths, release, and repeat stretch on same side.
Repeat on left side, also stretching two times.  Do another round on each side.

Modified Parivritta Trikonasasa with block:

Stand with straight legs (no bending at knee), about 3 feet apart, body facing right foot (which is pointing forward), left  foot at 45 degree angle behind, heel to heel alignment. Hips squared with front of mat. Hold block with straight arms overhead, squeezing shoulder blades together. Make sure weight is evenly distributed to both legs–you should feel your left foot pushing against floor. Inhale & lengthen spine, keeping abs & glutes engaged, slowly bend forward from hips, holding arms stead in line with torso, when body is about 90 degree to floor, twist to the right side as far as possible, keeping arms straight and squeezing the block. Hold for 5 breaths.  Release to standing.  Do stretch one more time.
Repeat on asana on left side, also with 2 stretches.  Do 1 more round.

Parivritta Trikonasa (now without block):

Stand with straight legs (no bending at knee), about 3 feet apart, body facing right foot (pointing forward), left foot at 45 degree angle behind, heel to heel alignment.  Hips squared with front of mat.  Right arm at hip, raise left arm overhead. Make sure weight is evenly distributed to both legs. Inhale & lengthen spine, keeping abs & glutes engaged, back straight, slowly bend forward from hips, holding left arm steady in line with torso, when body is about 90 degree to floor, twist to the right side (make sure hips stay squared), and place left hand on the floor, outside right foot, near the pinky toe. When steady, raise right arm to ceiling and look up at right thumb, squeeze shoulder blades together. Keep arms straight and strong. On each inhale, lengthen spine, on each exhale twist a bit further.  You should be able to rotate your body further after these exercises.  Hold for 5 breaths.
Repeat the asana on left side.  Do one more round.
Cool Down & Savasana (10 min)

Marichyasana C

Matsyana (Hatha Fish) or Hatha Bridge

Happy Baby Pose (rock side to side)

Gentle lying down twists

Savasana (Yoga Nidra)

Closing:  sit up and Chant Om 3 times