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)
Hello,
I would like to thank you for your generosity in sharing this teaching plan. I’m just starting out to teach and this is so helpful. Thank you.