Lesson Plan – Beginner

1. Warm up

2. Sun Salutaion

 Move on the top of the mat

–   Inhale: Raise the arm up, look up.

–   Exhale: Bend the back forward, place the palms beside the feet. Step the right leg back, put the knee down. Step the left leg back, come to down facing dog.

–   Inhale: Come to the plank pose.

–   Exhale: Drop the knees, chest and chin on the floor.

–   Inhale: Lift the body up to the upward dog.

–   Exhale: Lift the body up to the downward dog.

–   Inhale: Step the right leg forward between hands, and then step the left leg forward.

–   Exhale: Fold down

–   Inhale: Come up, look up.

–   Exhale: Come back, palms together before the chest. Repeat on the left leg.

Practice two times

3. Asanas

3.1. Tree pose

–   Inhale: Bend the right knee, put the foot close to the left thigh, palms together. Stay for 5 breaths. After that, raise the arms up. Stay for 5 breaths.

–   Exhale: Come back. Repeat on the other side.

3.2. Triangle pose

–   Inhale: Step the right leg back, turn the foot at 90o, spread the arms, and then lean down on the right, hold the big toe with three fingers, stretch the left arm upward, gaze at the thumb. Stay for 5 breaths.

–  Exhale: Come back. Repeat in the left side.

3.3. Twist Triangle pose

–  Inhale: Step the right leg back, turn the foot at 90o, spread the arms, and then twist the back on the right and bend down, place the left palm outside the right foot, stretch the right arm upward, gaze at the thumb. Stay for 5 breaths.

–  Exhale: Come back. Repeat on the left side.

3.4. Warrior I

– Inhale: Step the right leg back, turn the back around, bend the right knee at 90o. Raise the arms up, palms together, gaze at the thumb. Stay for 5 breaths.

– Exhale: Come back. Repeat on the left leg.

3.5. Warrior II

– Inhale: Step the right leg back, spread the arms, bend the right knee at 90o, gaze at the right hand. Stay for 5 breaths. Repeat on the left leg.

4. Finishing Sequence

4.1. Plough pose

– Inhale: Lift the legs up over the head, put the toes on the floor. Straighten the arms, interlock the fingers. Stay for 5 breaths.

4.2. Fish pose

– Inhale: Lift the chest up by the elbow, place the crown on the floor, gaze at the nose.

5. Pranayama

6. Relaxation

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