Lesson Plan – First Timer In Yoga

1. Warm up

– Place the right foot on the left knee, rotate the foot, moving the thigh up and down. Repeat on the left leg.

– Come to the butterfly pose, hands hold toes, moving the thigh up and down.

– Be still in the butterfly pose, inhale lift the head up, look up, chest up. Exhale bend forward, lengthen the spine, forehead touches the floor. Repeat 5 times and hold for 5 breaths at the last time.

– Sit down in the most comfortable position, place the hands on the knees, eyes closed, turn the head to  the right and left. Lift the head up and down. Lean the head to the right and left.

– Come to the half lotus pose. Inhale raise the arm up, exhale lean to the right, drop the elbow down on the floor, straighten the left arm, gaze at the thumb. Repeat on the left side.

– Come to standing position, two arms spreaded. Inhale lift the chest up, exhale twist the back to the right, place the right palm on the middle of hips, place the left palm on the right shoulder. Repeat on the left.

– Spread the legs, place the hands on the hips. Inhale lift the chest up, look up, exhale bend the back down at 90 degree parallel to the floor.

2. Sun Salutation

– Sit on the heels. Inhale raise the arm up and drop the knees down, exhale fold forward, place the palms on the floor, the bum on the heels. Inhale slide the upper body with the chest dropped between the hands, drop the chin down, come to the up facing dog, and then come back.

+ Note: Practice two times.

3. Asanas

3.1. Tree pose

– Bend the right knee, place the right foot on the left thigh, palm together. Stay for 5 breaths.

+ Note: Practice two times.

3.2. Camel pose

– Inhale:  Drop the knee on the floor, place the palms behind the back, chest up, look up.

– Exhale: Bend the back backward, gaze at the nose. Stay for 5 breaths.

+ Note: Practice two times.

3.3. Head to knee pose

– Inhale: Sit down on the floor, bend the right knee, place the foot beside left thigh, straighten the spine, raise the arms up, look up.

– Exhale: Bend forward, place the fingers on the toes. Stay for 5 breaths. Repeat on the left leg.

+ Note: Practice two times.

3.4. Sitting forward bend

– Inhale: Sit on the floor with the legs stretched, raise the arms up.

– Exhale: Bend forward, hands hold feet, suck the belly in, squeeze the arms and pull forward. Stay for 5 breaths.

+ Note: Practice two times.

4. Finishing Sequence

– Inhale: Lie down on the floor, spread the arms, bend the right knee, place the right toes on the left knee.

– Exhale: Fold down on the left, turn the face to the right. Repeat on the left leg.

– Bend two knees, hold them with the hands and rotate. Repeat on the opposite side. And roll the  back up and down.

5..Pranayama.

6. Relaxation

Leave a Reply

Your email address will not be published. Required fields are marked *