lesson plans

First timer

IntroHello my name is Huy. Welcome to this gentle yoga class. Hope you are all doing fine. any pain, any injury, any newcomer, anyone pregnant ?

 

5
Warm-upBreathing exercise : easy pose, belly breathing

pawan muktasana 1

x10 toes clench / spread

x10 plantarflex / dorsi

x10 ankle rotation and reverse

x10 knee to chest ext / flex R/L

x10 knee to chest : rotation R/L

x5 kneecap contraction

x5 fingers clench

x10 wrist rotation and reverse

x10 wrist flexion

x5 shoulder rotation and reverse

neck : side 2 side, down up, tilt , rotation

———————-

take break

15
AsanasX3

Samastitih hands in heart center

Utthita halasana

Forward bend : uttanasana (5 breathes, elbows, balance, try to reach floor)

Samastitih

Downward facing dog (repeat)

Ardha matsyendrasana R/L (10 breathes)

Paschimottasana

Sarvangasana (10 breathes)

X5 Lie on back : 2 legs up 90degrees and down slowly to 10 degrees and up

X10 Legs circles R/L

30

 

ClosingSavasana: close your eyes, spread your legs, arms away on the side

easy pose close eyes and belly breathing, “slowly open your eyes, thank you very much for coming”Did you enjoy? Q/A

10

Beginner

IntroHello my name is Huy. Welcome to this gentle yoga class. Hope you are all doing fine. any pain, any injury, any newcomer, anyone pregnant ? 5
Warm-upBreathing exercise : easy pose, belly breathing

pawan muktasana 1

x10 toes clench / spread

x10 plantarflex / dorsi

x10 ankle rotation and reverse

x10 knee to chest ext / flex R/L

x10 knee to chest : rotation R/L

x5 kneecap contraction

x5 fingers clench

x10 wrist rotation and reverse

x10 wrist flexion

x5 shoulder rotation and reverse

neck : side 2 side, down up, tilt , rotation

———————-

take break

15
AsanasX3

Samastitih hands in heart center

Utthita halasana

Forward bend : uttanasana (5 breathes, elbows, balance, try to reach floor)

Samastitih

(A) ½ Forward bend (stay there 5 breathes)

Flex knees hand touch the ground + Right feet back / left

Plank (5 breathes)

Knee chest chin on floor (5 breathes)

Baby cobra (5 breathes)

Downward facing dog (5 breathes)

Right feet forward + left

Utthanasana + samasthiti + back to (A) for left feet

——————————————————————–

Take break

———————————————————————

Paschimottasana

Sarvangasana (10 breathes)

Ardha matsyendrasana R/L (10 breathes)

trikonansana

X5 Lie on back : R/L legs up 90degrees and down slowly to 10 degrees and up

X10 Legs circles R/L

 

15

15

ClosingSavasana: close your eyes, spread your legs, arms away on the side

easy pose close eyes and belly breathing, “slowly open your eyes, thank you very much for coming”Did you enjoy? Q/A

10

Intermediate1

IntroHello my name is Huy. Welcome to this gentle yoga class. Hope you are all doing fine. any pain, any injury, any newcomer, anyone pregnant ? 5
Warm-upBreathing exercise : ujjayi

pawan muktasana 1

x10 hands up on toes

x10 hands up, flex hiplateral

x10 spine twist

x5 shoulder rotation and reverse

neck : side 2 side, down up, tilt , rotation

 

10
AsanasX3 Surya namasakar A

Padangusthasana A + B

trikonasana

parsvokonasana

prasarita padottanasana A,B,C,D

utkatasana

virabadrasana A + B

 

35

 

ClosingSavasana: close your eyes, spread your legs, arms away on the side

easy pose close eyes and belly breathing, “slowly open your eyes, thank you very much for coming”Did you enjoy? Q/A

10

 

Intermediate2

IntroHello my name is Huy. Welcome to this gentle yoga class. Hope you are all doing fine. any pain, any injury, any newcomer, anyone pregnant ? 5
Warm-upBreathing exercise : ujjayi

pawan muktasana 1

x10 hands up on toes

x10 hands up, flex hiplateral

x10 spine twist

x5 shoulder rotation and reverse

neck : side 2 side, down up, tilt , rotation

 

10
AsanasX3 Surya namasakar A

trikonasana

prasarita padottanasana A,D

utkatasana

vinyasa

virabadrasana A + B

vinyasa

Chandhrasana

vinyasa

chaturanga dandasana

Urdhva Danurasana

Sirsasana, handstand

35

 

ClosingSavasana: close your eyes, spread your legs, arms away on the side

easy pose close eyes and belly breathing, “slowly open your eyes, thank you very much for coming”Did you enjoy? Q/A

10

 

Themed class : hip opening

Intro

Hello my name is Huy. Welcome to hip opening workshop. Hope you are all doing fine. any pain in the hip or anywhere ?, any injury, any newcomer, any beginner, anyone pregnant ?

We will work on the hip joints because it will increase your energy, production of blood cells and allow flexibility useful in asanas.

 

3x Om

 

 

5

Warm-up

Breathing exercise : close eyes, focus on breathing / belly, focus on 3rd eye if you want, like there is a light shining form it

 

à sit down / lie on your back

10x 2legs 90 degrees up and down

 

10x legs 90 degrees + circles r/l + reverse

10x legs circles at same time + reverse

 

10x legs apart, feet pointing out, up and down , arms lateral extend, stay down on last one (5 breaths) and move, prayer in heart center + arms extend right hand on left thigh look up

 

 

virabradasana 2

spread legs and arms lateral

point right feet out : 10x flex / extend+ stay there r/l : go down , single plane, tuck tail bone in, abdomen in, back leg straight, right thigh parallel to the ground + stay there 5 breathes

 

10 x butterfly ½ lotus + knee up and down + hip rotation

 

 

 

 

 

 

 

5

 

 

 

 

 

 

10

Asanas

 

Asana : Butterfly flap + baddha konasana head to feet + round back : back straight, lenthen back reach forward

 

10x spread legs+  interlock fingers + inhale lean back + ex move to right and left + hold + reverse

 

child pose

 

 

 

 

15

 

 

Closing

Savasana: close your eyes, spread your legs, arms away on the side

easy pose close eyes and belly breathing, “slowly open your eyes, thank you very much for coming”Did you enjoy? Q/A

 

5