Lesson plan (Beginner)

5 min: Introduce myself and get to know their names and any previous injuries/medical conditions.
20 min: Show them how to breath. For those tuck in their belly while inhaling and expanding their belly while exhaling, show them the correct one using belly then only move on to rib cage.
Warm up : Round the neck slowly
Round the shoulder
Rotate the arms forward and backward, and different directions
Rotate wrist, waist, knee, angle
Rotate the hip to the side
Swing leg to relax the hamstring
Twist the trunk to the left and right
30 min:

  1. Sukhahasana (easy sitting pose) . Close eyes and say ‘AUM’ for 3 times.
  2. Tadasana (mountain Pose)
  3. Tiryaka Tadasana (swaying palm tree pose)
  4. Ashwa Sanchalasana (horse Lunge Pose)
  5. Pada Hastasana (hand to feet pose)
  6. Adhomukha Shvanasana (downward facing dog)
  7. Bhujangasana (cobra pose)
  8. Adhomukha shvanasana (downward facing dog)
  9. Naukasana (boat Pose)
  10. Adhomukha shvanasana (downward facing dog)
  11. Dandasana (staff pose)
  12. Baddha Konasana (bound angle)
  13. Eka pada uttanpadasana (single leg raise)
  14. Shavasana (corpse pose)

Relax the body and face expression.
Bring the awareness back to body and sit in Sukhahasana. Bow gratitude.
Total 14 poses, 2 repeated.

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