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

Time

Introduction

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

Standing

 

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

 

Seated

 

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)

 

Finishing

 

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

Relaxation

 

Corpse Pose (Savasana)

 

Yoga Nidra

 

Breathing with 1 aum. Namaste!

Myra YTTC Mar 2018

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