Lesson plan  ADVANCED/ (THEME HAMSTRINGS STRETCH, BICEPS FLEXED)
1- 1,5 HOUR
INTRODUCTION;  5 min

• Names
• Medical information
• Disclaimer
• What is yoga, what are we doing today (sequence); WE FOCUS ON THE BICEPS AND HAMSTINGS, BICEPS WE MAKE THEM STRONGER, HAMSTRINGS MORE FLEXIBLE.

OHM/MANTRA;

• What is ohm, why do we say Ohm
• Say OHM 3 x MANTRA ASATOMA SAT GAMAYA

BREATHING; 5 min

• Explain what we are going to do ; NADI SHODANA, 5-10-10 OR 6-12-12 LEFT RIGHT HOLD, 5 SETS OF 10, END WITH UJJAYI BREATING 15 X
• Do pranayama; SIT STRAIGHT, CLOSE EYES INHALE AND EXHALE FIRST 3 TIMES THEN START

WARMING UP; 5 min

• Move all the joints standing and sitting
• Head; rotate the head gently ,  and up and down , sitting
• Shoulders, rotate back and forward, sitting
• Wrists, stretch arms, rotate wrists, forward, back wards
• Fingers, make a fist, spread the fingers
• Hips, rotate hips, left and right
• Knees, bend the knees, lift them, standing
• Ankles, make circles, inwards and outwards

SURYA NAMASKAR; (12 min)

• 5 TIMES
• SURYA NASMASKAR SERIE A
  • Tadasana=mountain pose
  • Samasthiti=prayer pose
  • Ardha cakrasana= half wheel pose=inhale and bend backwards,
  • UttaNAsana=  FORWARD BEND, LOOK UP
  • JUMP –CHATURANGA DANDASANA
  • Adho mukha swanasana=down dog, lift ICHUM  up, 5 BREATHS
    • lift left leg,  open your hips and turn to brigde and back
• JUMPS FORWARD- HEAD UP
• Uttanasana
• Ardha chakrasana=inhale and come up,  arms up and bend backwards
• Samasthiti; exhale, come in prayer pose, hands in front of chest and again

ASANAS; (20 min)

• Standing
  • PADANGUSTHASANA; STANDING FORWARD BEND WITH BOUND TOES
  • PARSVOTTASANA, INTENSE STRETCH TO SIDE POSE, WITH ARMS IN REVERSE PRAYER POSE ON YOUR BACK,  LEFT LEG RIGHT LEG

  SUPINE =ON THE BACK

  • EKA PADA UTTANPADASANA, ONE LEG INTENSE STRETCH, CHANGE LEGS, 20 TIMES UP AND DOWN
  • PAWAN MUKTASANA; WIND RELEASING POSE OR SPINE MASSAGE, HUG KNEES, MAKE YOURSELF SMALL, ROLL BACK AND FORWARD

  PRONE= ON THE BELLY

  • BHUJANGGASANA=  COBRA POSE
  • CHATURANGA 10X
• Sitting
  • PACHIMOTTASANA;DOUBLE LEG FORWARD BEND, ON THE GROUND
  • JANU SIRSASANA A, LEFT AND RIGHT , FEET FLAT TO INNERTHIGH NEARBY  THE GROIN , VINYASA IN BETWEEN, 5 CIRCLES
  • URDHVA MUKHA PACHIMOTTASANA; LIE ON THE BACK, ROLL LEGS OVER, COME ON SCAPULA, FEET PLANTAR FLEXED. HOLD. ROLL BACK AND SIT ON ISCHIUM/ SITBONES. FOLD DEEPER AND BRING FACE TO THE SHIN.
  • URDHVA DANURASANA= COUNTER POSE, UPWARD BOW POSE

• 3 cooling down asana’s
  • CHILDPOSE WITH STRETCH ARMS
  • GOMUKASANA, COW FACE POSE LEFT AND RIGHT
  • HEADSTAND 25 BREATHS

SAVASANA; (10 min)

• Guided relaxation, from toes to head