Theme class : Core strength lesson plan

1) Introduction ( 3 min )

• Self intro
• Introduce objective of class : Core strength works major hips and spinal musculature group other than abdominal muscles. Of equal important is emphasis on respiratory diaphragm which control our breathing. Combining breathing and core muscles group activation, we can achieve a stronger mental and physical body.
• Medical Disclaimer

2) Warm Up ( 18min ) [20min] Position: Seated, leg crossed
Pranayama : Vijjayi breathing, 2:3:1 (2min) Repeat 5 round, 1 round consists of 20 breath
• We will start with Vijjayi pranayama. This is also known as the Victorious breath. This deep breathing exercise allows you to slow and smooth the flow of breath while quieting and focusing the mind.

Body warm up 10min (Head, Shoulder, Hips )
Still in seated position :
Head :
Complete below 5X
• Turn right to left, Turn left to right
Complete below 2 X
• Tilt head towards left shoulder, place your left hands on your head and press down gently. Feel the stretch on your right neck.
• Tilt head towards right shoulder, place your right hands on your head and press down gently. Feel the stretch on your left neck.
Shoulder:
Complete below 5 X
• Rotate clockwise and place your right hand on the ground firmly behind you and rotate your left hand to touch your right knee. Feel the stretch in your chest
• Repeat the same for your left.
Come to standing position, feet hips width apart :
Hips :
Complete below 5X
• Place your hands on your hips and move in a figure 8 position clockwise
• Repeat in the anticlockwise direction
Hips opening :
Complete below 5X
• ( Quads) Stand with feet together, bend your right leg and hold your ankles with both hands from behind. Feel the stretch. Hold for 5 Sec.
• Repeat for left leg.
• Stand with feet together, bend your right knee and rotate in clockwise direction. Repeat in anti clockwise.
• Repeat for left leg.
• (variation : stand against the wall) Stand with feet together, kick your right leg from front to back.
• Repeat for left leg.

3) Asana Sequencing : 40 mins

A) Surya Namaskara B : 6 rounds : 8 min
Hold 10 breath on Sequence 14 – Ardho Mukha Svanasana
Hold 5 breath on sequence 1 – Utkatasana
Rest 5 sec on sequence 18, Samasthiti

B) Core Strength Flow : 8 rounds : 12 min
IN : Ardha Chakrasana
EX : Uttanasana
IN : Right leg back
EX : Ardho Mukha Svansana ( 5 breath )
IN : Santolasana ( 5 breath)
EX : Chuturanga
IN : Urdhva Mukha Svanasana
EX : Adho Mukha Svanasana ( 5 breath )
IN : Left leg forward
EX : Straighten left leg into Trikonasana ( 5 breath)
IN : Vvirabhadrasana II ( 5 breath )
EX : Virabhadrasana III ( 5 breath )
IN : Right leg bend, Vrikrasana( 5 breath)
EX : Samasthiti ( Rest 10 sec )

Counter pose : Forward bend, elbows hugging ( 30sec )

C) Cat – cow pose : 3 min : 3 rounds. 1st round (10 breath) 2nd and 3rd round ( 15 breath )
1st Round: Opposite Hand & Leg lifted
2nd round : opposite elbow & knee touching
3rd round : opposite triceps & knee touching

D) Santolasana : 4 min : 3 rounds.
1st round (30 breath)
2nd round : Right leg raise, (30 breath)
3rd round : Left leg raise, (30 breath)
counter pose : Balasana 30 sec
4th round : elbows down, ( 60 sec)
5th round : knees down, 10 girly push up ( 20 sec)

E) Bakasana : 5 min
1st round : hold 10 breath
2nd round : Side crow, hold 10 breath
3rd round : Repeat other side
Repeat 1-3 round 2-3 x
Counterpose : Balasana 30sec

F) Navasana : 5 min
1st round : Leg raise at 30degrees, hold 10 breath
2nd round : Leg raise at 60degrees, hold 10 breath
3rd round : Leg raise at 90 degrees, hold 10 breath
Repeat 1-3 2-3x
Counter pose : Active Savasana, 30 sec

G) Sarvangasana : Hold 20 breath

H) Halasana : 20 breath

I) Savasana : Till Namaste

• Finishing : ( 5min) :
Play singing bowl with ocean sound
Verbal instruction :
“lie on the mat facing up, hands beside the body, feet towards the edge of the mat
Breathing :
Inhale 4 sec Verbal Cue : Feel your tummy filling in with oxygen
Exhale : 6 sec, feel the still air around you and the calmness in the surrounding
Mental relaxation : Body parts relaxation, toes, legs, things, hand, head
Spiritual relaxation : Feel yourself like a fish in the vast ocean, carefree swimming freely in the wonderful blue ocean, as if you are the only fish.
Wake up : Playing singing bowl only
Verbal cue : Slowly wriggle your toes, your hands, turn your head side to side.stretch your hands over your head, stretch your legs in the opposite direction, feel the full stretch.
Roll over to the right, push yourself up. Close your eyes.
Namaste

Shirley Koh
September 2017 YTT weekday cohort