I would never in a million years thought that I would be teaching a yoga class in the Botanic Gardens! I was here last month with my school kids trying to tell them about the history of Botanic Gardens and how they managed to clinched the title of UNESCO World Heritage Site. We saw picnic goers, wedding couples and a few fitness fanatics. Never would I have imagined that I would be back here a month later leading a yoga class. Oh, life. So I did a themed intermediate class with my group which is a variation of Surya Namaskara and named it “Sunny side up”. I intended it to be fun and tried to incorporate poses that have some natural elements like mountain, tree, fluttering butterflies, a bird in flight and drawing the sun in the sky to celebrate being outdoors. However, the execution wasn’t as slick as I planned it in my head. I got my sequences mixed up and froze a few times. The reassuring smiles and encouragement from my fellow group members kept me going. In between the umpteenth downward dogs, they soldiered on my instructions (Thank you!). I think they got a good “fried” that day (God bless them); truly, a sunny side up! Namaste!
Target: Intermediate Themed (Sunny Side Up) Duration : 60 min Class Size: 20 students Teacher: Myra |
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Time |
Introduction |
5 min |
Namaste with self-introduction |
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Updates on students’ medical information |
|
Reminder in a Yoga class |
5 min |
Breathing (Pranayama) |
|
Breathing with 6 aums |
|
Victorious Breath (Ujjayi) |
15 min |
Warm Up |
|
Surya Namaskar A 5x |
|
Surya Namaskar B 5x |
25 min |
Standing |
|
Mountain Pose (Tadasana) – push to check how sturdy is your mountain |
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Upwards tree pose (Urdhva Vrksasana) – enjoy the fresh air |
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Tree pose (Vrksasana) – be one with the ground |
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Uttanasana variation – torso tilted left/ right with hands clasped at elbow |
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Ardha uttanasana variation – arms stretched back like a bird in flight |
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Anuvittasana variation – counterpose |
|
Seated |
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Phalakasana variation (Mountain Climbers) |
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Chaturanga variation (Push-Ups) |
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Urdhva Mukha Svanasana variation (Intense backbend) |
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Child’s pose (Balasana) |
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Adho Mukha Svanasana variation (Calf stretch and hip twist) |
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Finishing |
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Butterfly pose (Baddha Konasana) – flutter your bended legs |
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Reclining bound angle pose (Supta Baddha Konasana) |
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Straightened leg rotation – draw circles of the sun in the sky |
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Supine spinal twist (Supta Jathara Parivartanasana) |
10 min |
Relaxation |
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Corpse Pose (Savasana) |
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Yoga Nidra |
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Breathing with 1 aum. Namaste! |
Myra YTTC Mar 2018