intermediate lesson plan 2


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


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


  • 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 ; ujjayi breating and alunoma viloma breathing
  • Do pranayama; 5 minutes deep in and out 5 sec in, 5 sec out, 4×20 left right nostrils


  • 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;  4 rounds= 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 cant 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)

  1. High lunge; from downward dog right foot forward, back heel stays lifted, come onto fingertips.90 degrees angel in bend leg, inhale, arms up, palms together.5 breaths
  2. Low lunge; arms down, fingertips on the mat, lower your back knee, hands on the bended knee, inhales and arms up. 5 breaths
  3. One legged king pigeon pose variation, eka pada rajakapotasana; both hands to front knee, reach back with left hand, grab your foot/ankle, pull towards your buttock. Feel yr quadriceps being stretched.5 breaths
  4. One legged king pigeon pose; release yr back foot, hands on the mat, lower yr right leg on the floor, in between yr hands, parallel the shin with the end of your mat. Extend yr left leg behind you, square the hips, 10 breaths, come back in down dog, go back to high lunge and repeat the other site.(1-2-3-4)
  5. Navasana;  From down dog jump forwards, cross the ankles and go into, half or whole boat pose, 5 rounds of 5 breaths. In between don’t let your feet touch the floor.
  6. Double pigeon pose (agnistambhasana); sit straight, stack the right chin bone on top of the left, ankles and knees are on top of each other. 5 Breaths and fold forward,.
  7. Half upward plank pose (ardha purvottanasana);  from the double pigeon pose lean back and place hands behind your hips, fingers pointed towards yr body. Put the sole of the left leg on the floor, inhale and lift the hips, keep yr right ankle on top of your left knee. 5 breaths, lower the hips,.
  8. Ardha matsyendrasana (half twist ); from double pigeon take your left foot over your right leg and put it close to your right hip. Inhale and lengthen your spine, exhale and place yr left elbow on the outside of you right knee. Press your right hand in the floor just behind your right buttock. 10 breaths. Then go back to navasana and repeat the anansa’s on the other side.(5-6-7-8)
  9. Paschimottasana, seated forward bend, 10 breaths
  10. Purvottanasana, 5 breaths
  11. Viparita karini; Closing poses; legs to the wall for 3 minutes or supta baddha konasana (sleeping butterfly)

SAVASANA; (10 min)

  • Guided relaxation, from toes to head

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