THEMED CLASS Lesson plan SIRSANA with 90 degrees angle (1-1.5 hour)
INTRODUCTION; 5 min
- Names
- Medical information
- Disclaimer
- What is yoga, what are we doing today (sequence); building up to the headstand. First use the right muscle groups, e.g. the shoulders, arms and core muscles. After that we go more inwards, towards focussing and concentration, ending with a strong, stable and focussed sirsanana.
OHM/MANTRA;
- Say OHM 3 x
BREATHING; 5 min
- Explain about breathing, normal life shallow breathing, now deep and long, give you more oxygen, relaxes body and mind
- Explain what we are going to do, ujjayi to get your system enough oxygen, relaxing and detoxing. Kapalabhati, cleaning of lungs and bronchial tubes and nasal passages.
- Do pranayama; 3×20 of ujjayi breathing, 2×15 kapalabhati
WARMING UP; 5 min
- Move all the joints standing and sitting
- Head; rotate the head gently , and up and down , sitting
- Shoulders, rotate back and forward, sitting
- Wrists, stretch arms, rotate wrists, forward, back wards
- Fingers, make a fist, spread the fingers
- Hips, rotate hips, left and right
- Knees, bend the knees, lift them, standing
- Ankles, make circles, inwards and outwards
SURYA NAMSKAR; (5min)
- explain about sun salutation, warming up for asana, flow of poses
- Breakdown in pieces; 3 sets in a flow
- Tadasana=mountain pose
- Samasthiti=prayer pose
- Ardha cakrasana= half wheel pose=inhale and bend backwards,
- Uttasana= exhale and forward bend, bend the knees if you can’t reach the ground
- Ashwa sanchalasana=Low lunge= inhale, right leg backwards, look up,
- Santolasana= Plank pose, , step left leg back, exhale, breath in and out
- Adho mukha swanasana=down dog, lift tailbone up, exhale
- Uttasana=inhale, take right leg forward, take left leg forward, exhale
- Ardha chakrasana=inhale and come up, arms up or on thighs, bend backwards
- Samasthiti; exhale, come in prayer pose, hands in front of chest
ASANAS; (25 min)
- Cat pose; diagonal stretch
- Cat pose; shoulder stretch, left and right, bring shoulder down on the ground
- Navasana; 5 sets
- Dolphin pose to dolpin plank pose and up and down
- Table pose, lift legs
- Floating stick pose, lifted dandasana
- Roll up and stand up
- Relaxation starts;
- Cow pose
- Tree pose for concentration and focus, one pointedness
- Sirsasana, with training in soft and controlled landing or staying up.
SAVASANA; (10 min)
- Guided relaxation, from toes to head