Lesson Plan (Themed Class)

Themed Class – Back Bending (1 hr)

Opening speech and health Check (5 mins)

Objectives of this lesson and checking anyone not feeling well or will have problem performing the planned poses

Warm up (10 mins)

Stretching and joint rotation

Asana (25 mins)

1. Suyra Namaskara A & B – 5 rounds each (warm up the spines and all parts of body)

2. Salambhasana (Locust) – 3 rounds of 5 breaths and rest in balasana for 5 breaths (strengthen the back muscles)

3. Bhujangasana (cobra) – 3 rounds of 5 breaths without extending the arms and rest in balasana for 5 breath, then 3 rounds of 5 breaths with extending the arms and rest in balasana for 5 breaths

4. Dhanurasana (bow) – 3 rounds of 5 breaths and rest in balasana for 5 breaths

5. Ustrasana (camel) – 3 rounds of 5 breaths with hands on the hip arms and rest in balasana for 3 breaths, 3 rounds of 5 breaths with hands on the base of the feet and rest in balasana for 5 breaths

6. Setu Bhandhasana – 3 rounds of 10 breaths and then rest in balasana for 5 breaths

7. Urdhva Dhanurasan – 3 rounds of 10 breaths and rest in balasana for 5 breaths

8. Salamba Sarvangasana – 20 breaths (cooling down)

Pranayama (5 mins)

Sitali (cooling down breath)

Resting/Relaxing (10 mins)

Shavasana (corpse)

Closing (5 mins)