Sirsasana

Lesson plan for 1 hour class working towards HEAD STAND–    Sirsasana

 

Warm up

Start warm up with slow movement and stretching of all body parts moving from head down to toes

  • Neck Rolls
  • Gentle neck Stretch
  • Shoulder rolls in both direction
  • Whole Arm rotation
  • Wrist rolls and stretch
  • Forward rolls against the wall to warm up spine
  • Upper back stretch
  • Hips circle both directions
  • Single leg/hip rotation in both direction-repeat on both sides
  • Quads stretch
  • Ankle stretch
  • Plantar/ Dorsi flexion

Then as body gets warmer progress to sun salutation

  • 5 Surya Namaskara  A
  • 5 Surya Namaskara  B

 

 

 

Preparation for the pose

  • Pushups 3 sets of 10
  • Plank on shoulders holding for 20 counts, repeat 3x
  • Plank moving from middle to side and back 20 each side
  • Dynamic dolphin pose- moving forward and back to open the shoulders a bit as well as gain arm strength
  • Half head stand –preparing the arm positioning and head positioning. Working on the weight transfer and walking legs as close to body as possible and holding there for 30 seconds each time-3x
  • Head stand in to a bow against a wall- You should be leg length away from the wall to start with and once on the wall. Bring yourself up and rest legs on the wall, then slowly walk your feet down towards the floor until you rest both feet down and stay in the bow position for 30 seconds before walking back up to head stand and then releasing to Halasana-repeat 3 times
  • Now attempt the full head stand and hold for 3 minutes, when finish come down to Halasana