Teacher Background Info
Lesson focusing on the asanas : Adho Mukha Svanasana (Downward Facing Dog), Bhujangasana (Cobra) , Karnapidasana (Easy Plough)
Resources: Mat, blankets to support those with neck injury in Karnapidasana / pregnancy in Savasana
2 mins: Introduction, check if any injuries, outline lesson
3 mins: BREATHING in a relaxed sitting position through the nose
10 mins: WARM UP: Circle the hips, circle the wrist, circle the ankles, warm up thighs. Roll shoulders forwards 10 times, back 10 times.
Arms up: stretch to right, stretch to left, stretch forward from waist.
Swing leg from hip to warm up, 10 times each leg.
1 min: Ham String Stretch: Standing position. Extend one leg in front, resting on heel. Keep both legs straight, feel stretch in ham string and flex toes to ceiling
3 mins: Ham String Exercise: Lie on the floor on your back. Raise one leg and flex and point toes X 15.
Inhale and pull the leg towards you, to stretch ham string.
3 mins: Ustrasana (Easy Camel) for thighs and chest opening
Sit on bent knees. Keep legs hip width apart. Press palms against waist, arch back. Let head hang back. Open the chest and draw elbows and shoulder blades away from each other.
CONTRAINDICATIONS: High or low blood pressure, Migraine, Insomnia, Serious low back or neck injury
BENEFITS: Stretches the entire front of the body, the ankles, thighs and groins, Abdomen and chest, and throat, Stretches the deep hip flexors (psoas), Strengthens back muscles, Improves posture, Stimulates the organs of the abdomen and neck
3 mins: Ab Work: Rolling Up to Engage the Abs: Lie flat on the mat then bend knees, keeping hip width apart and feet flat on the floor. Keep back pressed to the mat. Slowly roll up, and extend hands to touch sides of feet and then roll back down. Repeat 10 times.
3 mins: Ab Exercise: Plank From Table Top come into plank position and hold for 5 breaths. Repeat 3 times. Can extend by raising one leg a few inches, then the other.
3 mins: Dolphin: From a plank position, rest on the forearms and push up into Dolphin pose. Can bend knees if necessary.
CONTRAINDICATIONS: Carpal tunnel syndrome, Diarrhea, late pregnancy, For Pregant women: Do not do this pose late-term. High blood pressure or headache: Support your head on a bolster or block, ears level between the arms.
BENEFITS: Calms the brain and helps relieve stress and mild depression, Stretches the shoulders, hamstrings, calves, and arches, Strengthens the arms and legs, Relieves menstrual discomfort when done with head supported, Helps prevent osteoporosis, Improves digestion, Relieves headache, insomnia, back pain, and fatigue, Therapeutic for high blood pressure, asthma, flat feet, sciatica
3 mins: Transition from plank position to Downward Dog practise 5 times
5 mins: Back Stretch for Lumber Spine: Standing, arch back and look at the ceiling. Exhale and put head back to neutral position looking forward and relax back to neutral position. Repeat.
Stand with feet hip width apart and inhale and raise arms straight up. Exhale and bend forwards. Repeat 5 times.
3 mins: Marjaryasana (Cat Stretch) to warm up spine: From Table Top position inhale and push chest forwards and look up. Exhale and round spine. Repeat 10 times
CONTRAINDICATIONS: With a neck injury, keep the head in line with the torso.
BENEFITS: Stretches the back torso and neck, Provides a gentle massage to the spine and belly organs
3 mins: Back Stretch: Lie on stomach with legs straight, elbow bent by side of face. Try to lift up chest and arms at the same time. Repeat 10 times for 3 sets. Provides a gentle massage to the spine and belly organs
5 mins: Bhujangasana (Cobra) Lie on stomach on the floor, hands on the floor under your shoulders. Hug the elbows back into your body. Press the tops of the feet and thighs and the pubis firmly into the floor. On an inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs. Press your tailbone down towards the mat. Squeeze the bum.
CONTRAINDICATIONS: Back injury, Carpal tunnel syndrome, headache, pregnancy
BENEFITS: Strengthens the spine, Stretches chest and lungs, shoulders, and abdomen, Firms the buttocks, Stimulates abdominal organs, Helps relieve stress and fatigue, Opens the heart and lungs, Soothes sciatica, Therapeutic for asthma. Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.
5 mins: Ab and Hip Flexor Exercise: Lie on the mat and raise both legs to 90 degree angle. Keep back pressed to mat. Extend one leg slowly to 45 degrees then return to the starting position. Repeat with the other leg. Repeat both 10 times for 2 sets. Hold the pose anywhere from 15 to 30 seconds easily. Release back to the floor with an exhalation.
5 mins: ROLL BACK PRACTISE: To prepare for easy plough, sit up and pull knees to chest and wrap arms around to give yourself a hug. Roll back gently on the mat and practise rolling up again. Repeat 10 times.
3 – 5 mins: KARNAPIDASANA – Easy Halasana (Plough Pose): Roll back with knees bent, lifting up in an inverted V shape, aiming for knees to forehead. Practise 5 times. Extend: Those who can put knees next to ears, covering ears.
CONTRAINDICATIONS: Not for Pregnancy or Knee injury. If have neck injury: support head on a thickly folded blanket
BENEFITS: Opens hip joints, Gently stretches the inner groins and the back spine , Calms the brain and helps relieve stress and fatigue
10 mins: SHITALI PRANAYAMA – Cooling Pranayama: In a relaxed sitting position keep the eyes gently closed and relax the whole body. Bring the tongue outside the mouth as far as possible WITHOUT feeling any tension or strain. Roll up both the sides of the tongue, so that the tongue forms a tubular structure, like a straw. This is your base position. Inhale through your tongue for 5 long breaths and breath out through your nose for 5 long breaths.
CONTRAINDICATIONS: Not for people with colds, chest problems, bronchitis
BENEFITS:Brings coolness, brightness, and peace, Can lower blood pressure, Helps liver function, Purifies blood
10 mins: SAVASANA rest in corpse pose
CONTRAINDICATIONS: Back injury or discomfort: Do this pose with your knees bent and your feet on the floor, hip-distance apart; either bind the thighs parallel to each other with a strap (taking care not to position the heels too close to the buttocks) or support the bent knees on a bolster. Pregnancy: Raise your head and chest on a folded blanket.
BENEFITS: Purifies blood, Quenches thirst, Cools body, Reduces high blood pressure, Helps to cure acidity, indigestion and fever.
Close Class – Namaste