30’ ADVANCE LESSON – SIRSASANA (HEAD STAND)
(Prepared by Pham Quang Thu)
PARTICIPANTS: ADVANCED STUDENT
NUMBER OF CLASS: 1-3
DURATION: 30 MINUTES
TIME & DATE:
LOCATION: STUDIO-A
INVOLVED:
Joints: spine, neck, shoulder, elbow, hip / carpals
Muscles: trapezius, deltoid, biceps & triceps brachii, rectus abdominis / rectus femoris, hamstrings, gluteus maximus
Organs: brain, lung, heart / other organs resting
Systems: nervous, cardiovascular, sensory, respiratory
ASANAS:
Standing: Chair (utkatasana)/ Uttanasana/ Down Adho Mukha (Surya Namasthitih B)
Sitting: Child (balasana)/ Carmel (Ushtrasana)
Supine: Boat (navasana)/ Upward plank (purvattanasana) / plough (halasana)/ shoulder stand (salamba savangasana)
Prone: high & low plank / dolphin / crocodile (makarasana)
Supporting: Surya Namaskara B/ supine bicycle/
NO. | PERIOD | POSITION/ ASANA | DESCRIPTION/ INSTRUCTION | TIME/ DURATION | NOTE/ REMARK |
1. | Preparation | Standing Samasthitih |
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2. | Warm-up |
3’ | |||
3. | Surya Namaskara B | 3 rounds, jump through to Dandasana | 3’ | ||
Sitting Carmel (Ushtrasana) |
3’ | ||||
Child (Balasana) |
|||||
Supine Boat (Navasana) |
Up & hold for 5 breaths | 3’ | |||
Upward Plank (Purvatanasana |
2’ | ||||
Shoulder stand (Salamba) |
2’ | ||||
Plough (Halasana) | 2’ | ||||
Crocodile (Makarasana) |
Hold knees and round back for 5 times; Rolling back and lying down to Crocodile ( Makarasana); |
2’ | |||
High Plank Dolphin Child (balasana) |
High Plank: 3 times (up & down – hold for 5 breaths) Dolphin: 5 times Back to Child pose |
3’ | |||
4. | Main Pose | Head Stand (Sirsasana) |
Instruction & Adjustment (consider 90 degrees legs & spread 2 legs) 3 times |
5’ | |
5. | Cool down | Child pose (Balasana) |
2’ |
IMPORTANT NOTES/ CONTRAINDICATION:
– High HR / high blood pressure /
– Pregnancy /menstruation period
– Shoulder or back injury or slipped disc/ neck injury