Flowing into Camatkarasana

As part of the YTT200, we had to come up with a lesson plan for a 60min Beginners II class, and here’s mine (with some modifications) which leads up to a flow into Wild Thing. I’ve removed bulk of the detailed intructions to keep this post short and sweet but comments and feedback on how to improve this lesson plan further are highly welcome 🙏

Introduction about the class + Checking for injuries

Ujjayi Pranayama


  • Neck stretches (up-down, then left-right, 5 each)
  • Side stretches (both sides, hold 3 breaths on each side)
  • Shoulder stretches in seated position
    • (I) Gentle back bend, with arms extended upwards and backwards
    • (E) Protract shoulders, with arms in front, parallel to ground, fingers interlaced
    • Repeat 5 times, holding for 5 breaths on last round 
  • Cat-Cow x5
  • Transition to standing: Adho Mukha Shvanasana (downward dog) – Standing forward fold – Lift torso – Samasthiti


  • Padangusthasana (Standing Forward Bend With Bound Toe) 
  • Padahastasana (Standing Forward Bend With Palms Under Feet)
  • Utkatasana (Chair Pose)
  • Anuvittasana (Standing Backbend)
  • Uttanasana + Vinyasa to transition to downward dog
  • Three-Legged Dog → Hip Opening Variation → Side Plank → High Plank → Vinyasa → Downward Dog → Three-Legged Dog → Hip Opening Variation → Camatkarasana (Wild Thing) → Three-Legged Dog → Downward Dog. Repeat on other side

Cooldown and relaxation 

  • Malasana (Garland Pose) 
  • Paschimottanasana (Seated forward fold)


  • Savasana