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