Lesson plan for beginners 1
INTRODUCTION;  5 min

• Names
• Medical information
• Disclaimer
• What is yoga, what are we doing today(sequence)

OHM/MANTRA;

• What is ohm, why do we say Ohm
• Say OHM 3 x

BREATHING; 5 min

• Explain about breathing, normal life shallow breathing, now deep and long, give you more oxygen, relaxes body and mind
• Explain what we are going to do ; stand up, hands on belly, breath in and out 10 times,  5 counts in, 5 counts out, slowly, feel your belly go up when inhaling, flatten whit exhaling
• Do pranayama, 3x 10 breaths

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 NAMSKAR;  (10 min)

• explain about sun salutation, warming up for asana, flow of poses
• Breakdown in pieces;
  • Tadasana=mountain pose
  • Samasthiti=prayer pose
  • Ardha cakrasana= half wheel pose=inhale and bend backwards,
  • Uttasana=  exhale and forward bend, bend the knees if you can’t reach the ground
  • Ashwa sanchalasana=Low lunge= inhale, right leg backwards, look up,
  • Santolasana= Plank pose, , step left leg back, exhale, breath in and out
  • Adho mukha swanasana=down dog, lift buttocks up, exhale
  • Uttasana=inhale, take right leg forward, take left leg forward, exhale
  • Ardha chakrasana=inhale and come up,  arms up or on thighs, bend backwards
  • Samasthiti; exhale, come in prayer pose, hands in front of chest

ASANAS; (20 min)

• Standing
  • Tadasana= mountain pose
  • Vrikshasana= tree pose
  • Trikonasana= triangle, spread legs, bend 1 leg, go down with the body, till arm rests on thigh, other arm up. Left and right side

Sitting

• Marjarasana= cat pose, neurtal, inhale, look up, exhale look at navel
• Ardha matyendrasana= twist, left leg straight, right knee up, turn body to the left, other site  repeat

Prone = on the belly

• Chaturanga dadasana= plank pose, begin on forearms, lift buttock, lift knees, hold for 10 sec, knees back to ground, repeat

Supine= on the back

• supta baddha konasana=lying butterfly
• nakrasana=crododile= twist, left leg over right leg, shoulders on the ground, look left, change sides

• 3 cooling down asanas
  • Muktasana/ padmasana= crossed leg or lotus

SAVASANA; (10 min)

• Guided relaxation, from toes to head)