Lesson Plan – Intermediate II

1. Warm up

2. Sun Salutation

 Move on the top of the mat

Round 1

– 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.

Round 2

– Inhale: Raise the arms up, look up.

– Exhale: Bend the back forward, place the palms beside the feet. Step the right leg back, put the knee down.

– Inhale: Raise the arms up, look up. Stay for 5 breaths.

– Exhale: Come back.

– Inhale: Step the left leg back. Slide the body to the plank pose.

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

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

– Exhale: Lift the body up to the downward dog. Stay for 5 breaths.

– Inhale: Step the right leg forward, place the right knee on the floor. Exhale.

– Inhale: Raise the arms up, look up.

– Exhale: Come back, step the right leg forward and fold down.

– Inhale: Raise the arms up, look up.

– Exhale: Samasitii. Repeat on the left leg.

3. Asanas

3.1. Extended Hand To Big Toe Pose

– Inhale: Lift the right knee towards the chest and hold the big toe by the right hand with two fingers. Place the left hand on the left hip.

– Exhale: Bend the right elbow and pull the leg closer to your face. Stay for 5 breaths.

– Exhale: From this position, turn the right foot to the right side, open your hip, extend the leg. Stay for 5 breaths. Repeat on the other leg.

3.2. Half Bound Lotus Intense Stretch Pose

– Inhale: Place the right foot on the left upper thigh. Turn the right hand around to hold the foot. Bend forward, stretch the spine, put the left palm on the floor outside the left foot. Stay for 5 breaths. Repeat on the other leg.

3.3. East Anterior Stretch Pose

Sit on the floor, stretch two legs. Place the palms on the floor behind the bum.

– Inhale: Lift the body up. Rotate the shoulders, squeeze the thighs, relax the neck. Stay for 5 breaths.

3.4. Marichya Pose

Sit on the floor, stretch two legs.

– Inhale: Bend the right knee and place the right foot on the floor with heel close to the hip. Raise the left arm up, turn the body to the right and wrap the left arm around the right leg and bind with the right hand. Try to hold the wrist. Stay for 5 breaths. Repeat on the other side.

4. Finishing Sequence

4.1. Shoulder Stand

– Inhale: Lift the leg up. Straighten the back and legs up to the ceiling, place the hands on the back. Stay for 5 breaths.

4.2. 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.

4.3. Bridge Pose

Lie down on the floor, bend the knees, place the feet on the floor and close to the bum.

– Inhale: Lift the hips up by pressing the arms. Place the palms under the back to support. Squeeze bum and thigh. Stay for 5 breaths.

4.4. 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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