Lesson plan- Intermediate 1

Lesson Plan

1.5 hour

Intermediate 1

This class is a dynamic flowing sequence that incorporates balancing postures for presence of mind and core stability, and back bending postures to ignite energy and keep the spine limber.

Pre Class


15 mins



5 min



  • Students arrive 10 mins prior to class commencement.


  • Teacher and students sit, students are welcomed.

  • Teacher asks if anyone has a medical condition or injury. Balasana (child’s pose) is also demonstrated here for students to go to at anytime during the class if they wish to rest.


  • Kapalabhati x3 rounds, 15 pumps per round.

Warm up

  • Guide students through a basic warm up, starting with the toes working up to the neck.

  • Rise and fall on toes, revolve ankles, squat and stand, bend forward (legs straight), swing legs (individually back and forward), side bends, revolve arms and wrists, move neck side to side, up and down.


Postures are performed and instructed simultaneously. Some more complex asanas students will require a demonstration initially.

Wake up/ energising

  • Surya Namaskara A & B (sun salutation ) x5 each form

    From here hold in downward dog, and extend right leg towards ceiling.

  • Leg bends towards forehead x5 each side

    Shift weight forward, bend knee and curl leg towards forehead, then straighten, move knee towards opposite shoulder, straighten, then to other shoulder. Step through to forward bend.

  • Anjaneyasana(crescent moon lunge) x3 sets

    Step right leg back into a low lunge(lower knee to the floor) arms up stretch hip flexor forward, then fall back and straighten front leg. Lean chest towards front leg, hands rest on floor either side of leg.

    Step both legs back to downward dog.

  • Dandasana (plank) Hold for 5 breaths

    Move weight forward from downward dog, lower tail down to form a straight line.

  • Vasisthasana(side plank) 5 breaths

    From plank flip to one side, arm and gaze up towards ceiling. Can bend knee to the ground to modify.

    Both legs together to downward dog and breath.

  • Utkatasana(chair pose) 5 breaths

    Step through form downward dog into chair pose, hold.

    Relax legs

  • Parivritta Utkatasana (twisted chair pose)5 breaths

    Sit in utkatasana then place palms at heart centre and twist to one side, keep knees inline, open chest and look for the ceiling. Relax and shake legs in between sides.

  • Uttanasana(ragdoll) hold for ten breaths

    Relax, swing from side to side, awakens back of your body.

    Arm balancing

  • Bakasana (crow)x2

From ragdoll, place hands down on the floor, bend knees and shift the weight forward, slowly raise feet of the ground and balance.

Lower down into vinyasa and step through.


  • Utthita hasta pandangustasana & Dekasana (standing leg raise)A,B, D through to aeroplane.

    Gain balance and lift right leg, keep at 90 degrees if you need to or grab hold of big toe and extend, hold then move out to the side rotating your hip joint. Bring leg back to centre,release hands, hold and squeeze gluteus maximus. Lean forward and sweep leg and arms back to aeroplane pose, the body should be at right angle to the floor, gaze is to the floor, depress and retract your shoulder blades.

    Lower leg and close back to samasthiti.

  • Natara Jasana (dancers pose) hold for 3 breaths.

    Lift right heal up towards buttocks, hold ankle with right hand. Steady balance and gaze forward. Raise left arm straight up and slowly tilt forward. Keep chest up higher then the hips, look towards left hand, pull left shoulder forward and push back foot into hand and lengthen.

    Relax and fold forward.

    Vinyasa step through to seated.


  • Marichyasana A & C

    Bend right knee up and place foot about a fist distance from other leg, lift same arm up stretch and lengthen, fall forward internally rotate arm and twist behind back to bind with other arm. Repeat on other side then go to C, which is a twisting pose. Raise left arm up, bend elbow and twist spine. Students can use the stop sign if they cannot bind. Aim is to turn chest towards the back wall while keeping both buttocks cheeks rooted into the floor.


  • Navasana x3 hold for 5 breaths

    Flip on to stomach


  • Salabhasana (locust) x3

    First in the spinal series, will bring awareness to the spine. Legs hip width apart and palms in line with hips, inhale lift chest, legs. Ideally only keep the palms, pelvis and lower belly on floor. Squeeze buttocks and thighs. Keep neck neutral.

    Rest on check in between sets.

  • Dhanurasana (bow pose)x3 .

    Pull chest forward, and push legs back into hands. Look straight forward. Keep weight on the mid body and pull up.

    Rest in child’s pose

    Flip onto back


  • Urdhva Dhanurasana (wheel)x3

    Place fingers near ears, fingertips towards shoulders, pull shoulders in. Exhale scoop tail bone, press hands and feet down, push up and straighten arms. To release tuck chin and slowly lower down from top to bottom of spine then your hips. Hug knees in to chest and move from side to side.

    Turn over into child’s pose, relax


  • Adho Mukha eda pada rajakapotasana(Half pigeon) Hold for 10 breaths.

    From childs pose push right leg through, knee bent and shin parallel to front of mat. Keep back leg straight and watch alignment of hips, lean forward.

    Flip onto back


  • Savangasana (shoulder stand) 25 breaths

    Bend knees into chest, push legs and hips up to sky, roll back onto shoulders. Bring your hands to your lower back and walk your elbows and shoulder blades in towards each other. Use abs to pull legs, hips and thighs high. Drains legs of waste and allows oxygen to circulate to the head, stimulates the parasympathetic nervous system to make you feel serene.

    Slowly roll down supporting your lower back.

  • Matsyasana (fish pose) 10 breaths

    This is a counter pose and must be performed and held to prevent injury. Raise heart high and arch your back. Gaze at a point on the wall behind you.


  • Sarvasana 5 mins

    Teacher is to navigate students, encouraging complete stillness. Guide students out of pose back to seated position.

  • Namaste

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