Theme Lesson Plan for Bound Half-Lotus Forward Bend

 A. Introduction (5 mins)

– Self Introduction

– Check with student if they have any medical condition or injuries. 

B. Pranayama ( 5 mins)

– Do 3 round of Ujjayi Breathing.

– Bastrica – Steady abdominal , do a rhythmic pumping action in the lung/ respiratory system. 

C.Joint warm Up

– Swing your right foot forward and backward for 10 x each. Do the same for the left foot.

– Raise your right foot and bend. Slowly move outward to the side for 10x and inward for

10x . Do the same for left leg.

D. Muscle Warm Up – Do 3 rounds of Surya Namaskara A and Namaskara B each

E.Asana Pose

1/ Pigeon Pose – set the pose from downward facing dog. Hold for 8 breaths for both sides.

 Do Vinyasa in between pose

2/ Utthan Pristhasana (Lizard Pose) – set the pose from downward facing dog. Hold for 8 breaths for both sides.

Do Vinyasa in between pose

3/ Frog Pose – From all fours, bring your forearms to the floor- hold for 8 breaths.

4/ Supta Virasana ( Reclining Hero Pose) – hold for 8 breaths.

Do Vinyasa in between pose

 4/ Dolphin Push out – 10x

5/ Standing Pigoen Pose

6/ Ardha Baddha Padmottanasana (Bound Half-Lotus Forward Bend)

7/ Garudasana ( Eagle Pose)

8/ Setu Bandhasana (Bridge Pose)

9/ Reclining Twist

10/ Corpse Pose (Savasana)

In Seated Pose, end the class with inhale as you exhale chant “OM” together, 3x .

Namaste

Esther Woon chooi Kean(200hr weekend YTTC 2013)