30' Advanced Lesson – Sirsasana

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
     
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
 

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