Lesson Plan for intermediate II ( 60 mins)

1. Introduction (5 mins)
– Self Introduction
– Check with student if they have any medical condition or injuries.
2. Pranayama ( 5 mins)
– Do 3 round of Ujjayi Breathing.
– Bastrica – Steady abdominal , do a rhythmic pumping action in the lung/ respiratory system.
3. Joint Warm Up (5 mins)
a / Feet –broken toe, alternatively raise the toes and then the heels both feet,5 x each.
b/ Hip rotation
c/  Torso twist to the right and left side of body.
d/ Shoulder roll forward & backward, 5x each
e/ Arms –move arm in a circle, forwards & backwards each 5x.
f./ Finger– interlacing you finger and rotate clockwise/anti clockwise x5each.Hand make a fist & stretch open .
g/ Neck – Tilt towards your right shoulder and then left shoulder. Do it for 3x. Rotate clockwise & anti clockwise.
4 .  Muscle Warm Up – Do 5 rounds of Surya Namaskara A and Namaskara B each.
5. Asana Pose
A/ Standing Pose
– Parivritta Trikonasana
– Prasarite Padottanasa C
– Parsvottanasan
Do Vinyasa
B/ Arm & Core Strengthening
-Abdominal Exercise – Leg lift,10x
-Abdominal Exercise – Scissors cross legs,10x
-Ladies push up 10x
-Santolasana Plank ( hold for 5 breaths )
-Vasisthasana, Side Plank Pose ( hold for 5 breaths for both sides)
C/ Seated Poses
– Urdhva Dhanurasana ( Upward facing Bow Pose)
– Paschimattanasana
– Apanasana ( Knees to chest Pose)
D/ Cooling down
– Savasana ( Corpse Pose)
In Seated Pose, end the class with inhale as you exhale chant “OM” together, 3x .
Esther Woon Chooi Kean (200hr weekend YTTC 2013)

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