Lesson Plan- Advanced Yoga Class (by Adeline Choo)

Advanced Yoga Class (1.5 hour)
10 mins Warm-Up (10 mins)
20 mins 14 rounds of Sun Salutations with Different/ Modified Asanas for each set (2x each set)
> Virabadhrasana I, II
> Reverse Warrior
> Parivrita Parshvakonasana with hands in prayer and extended
> Side Planks
> Virabadhrasana III
> Revolved Half Moon
20 mins Standing/ Balancing Asanas
> Tree Pose (option with closed eyes)
> Utthita Hasta Padangusthasana
> Dancer’s Pose
> Prasarita Padottanasana D, A –> modified with transition into tripod headstand
> Eagle Pose
20 mins Sitting/ Arm Balancing Asanas/ Abs
> Bakasana
> Side crow
> Baddha Konasana
> Working the obliques: Lying down, raise both legs straight 90 degrees and drop slowly (diagonally) with control towards hands (left/ right) –> repeat 8 times
10 mins Finishing
 Shoulder Stand (hold 1 min)
 Drop feet back behind head into halasana (hold 10 breaths)
 Roll back onto mat slowly and go into Matsyasana
 Urdhva Dhanurasana (3 x)  option to lift 1 left up straight then other leg; 1 leg at a time
 Release and back to mat; hug knees and roll sideways and backwards-forwards, then drop bent knees to either side (3x each side) and hold for 10 breaths each time
 Paschimattanasana (10 breaths)
10 mins Savasana & relaxation

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