Lesson Plan #1 (1.5 hour) – Beginner
Class Size: max. 10 students
stretch hamstrings and spine, open hips, tone thighs and glutes, tone abs, lymphatic drainage
asanas with emphasis on correct alignment
Padangusthasana, Pada Hastasana, Virabhadrasana I & II
Paschimottanasana, Navasana, Baddha Konasana (bound angle)
Salamba Sarvangasana (Shoulder Stand), halasana, matsyasana, bridge
6 min Introductions + Enquiries of any medical conditions of the class
Breathing, stretching, rotations, twistings Warm Up :
Standing: Breathing – Deep Inhalation & Exhalation (10 breaths)
Rotate head slowly (clockwise and anti-clockwise)
Circle arms (clockwise, anti-clockwise, alternate rotations of each arm in different directions)
Rotate hip, hip flexors, wrists
Side twists (x10)
Side Bending (x10)
Getting into Padangusthasana
+ Pada Hastasana > Stand straight and tall in tadasana, feet slightly apart.
> Keep spine straight and long, bend forward at the hips at 90° with hands outstretched to the front (tuck tummy in), hold for 5 breaths. Repeat 5 times, each time stretch further towards toes using breath (reach further with each exhalation) to help.
> Repeat another 5 times with first 3 fingers trying to grab the big toes. For those who can’t reach, continue to stretch as much as possible using breath to help.
> Remind students to keep spine straight, bend from the hips and tuck tummy in.
> For those who can reach their toes, pull chin closer to shin, bending elbows.
> Then head-up, raise torso to hip level, then put palms (facing up) underneath feet and fold forward again. Hold for 5 breaths. Release and repeat.
I & II
> Come to front in samasthiti, step right leg back into lunge (Virabhadrasana I) with arms raised upwards. Hold for 5 breadths and change to other side.
> Then switch to Virabhadrasana II. Hold for 5 breaths and change to other side.
Dandasana > Stand straight and tall in Tadasana, feet slightly apart. Breath for 5 long and deep breaths.
> Then sit down in dandasana with straight and long spine, legs stretched out in front. Hold for 5 breaths.
Navasana > Keeping spine straight, lift both legs straight up to 45°, leaning back to 45° at the same time. Hold for 5 breaths. Repeat 6 times.
Leg raises in supine position (45° / 90°)
> Lie flat on back, lift both legs straight up to 45°, hold for 5 breaths. Option: may bend legs if cannot keep straight. Keep lower back flat on ground.
> Raise straight legs up to 90° and hold for 10 breaths (keep lower back flat on the ground). Option: may bend legs slightly.
Fish Pose (matsyasana)
Side twist with knees bent > Lift both legs straight up towards head (and upwards towards ceiling) using both hands to support at the upper back.
> Rest weight on shoulders, squeeze should blades together and move elbows closer towards each other. Hold for 15 breaths.
> Keep hips in line with shoulder and keep both legs directly straight up. Option: hips may be further away from hip using both hands to support if unable to lift to align with shoulders.
> Then bring legs over head into Halasana. Support back if legs cannot touch the floor behind.
> Release and come into matsyasana (10 breaths)
> Move into bridge. Hold for 10 breaths. Repeat 3 times.
Side twist with knees bent (release tension in the back):
Still lying on flat back, hands outstretched on each side, bend knees 90° and drop to one side, both shoulders on the ground, gaze towards other side. Hold for 10 breaths.
Repeat with knees dropped to other side and gaze at opposite side of knees. Hold for 10 breaths.
10 min Savasana (Relax)
5 min > ‘Awaken’ and sit in comfortable cross-legged position.
> Put palm together and bow “Namaste’.
> Ask if there are any questions and clarifications. Encourage students to come forward to ask questions.
Lesson Plan #1 (1.5 hour) – Beginner