Towards my 200hrs (2/4)

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



5 min

Namaste with self-introduction


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



Mountain Pose (Tadasana) – push to check how sturdy is your mountain


Upwards tree pose (Urdhva Vrksasana) – enjoy the fresh air


Tree pose (Vrksasana) – be one with the ground


Uttanasana variation – torso tilted left/ right with hands clasped at elbow


Ardha uttanasana variation – arms stretched back like a bird in flight


Anuvittasana variation – counterpose




Phalakasana variation (Mountain Climbers)


Chaturanga variation (Push-Ups)


Urdhva Mukha Svanasana variation (Intense backbend)


Child’s pose (Balasana)


Adho Mukha Svanasana variation (Calf stretch and hip twist)




Butterfly pose (Baddha Konasana) – flutter your bended legs


Reclining bound angle pose (Supta Baddha Konasana)


Straightened leg rotation – draw circles of the sun in the sky


Supine spinal twist (Supta Jathara Parivartanasana)

10 min



Corpse Pose (Savasana)


Yoga Nidra


Breathing with 1 aum. Namaste!

Myra YTTC Mar 2018

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