LESSON PLAN- UTTHITA PARSVAKONASANA( special class)

Start the class with a good warm-up  done by the instructor(Bafikile Rapoo) , I do what I call waking up the body from the face, imagining you are chewing a big gum to rotating the neck. We do  shoulder rolls,hip rolls, contractions of the spine, rotation of the ankles finish by shaking the whole body.

  • We then move to SURYA NAMASKARA (A) sun salutation, we do it five times
  • We build up asanas to prepare for the final asana(Utthita Parsvakonasana)
  • FIRST-UTTHITA TRIKONASANA( extended triangle)
  • HOW TO GET INTO THE POSE
  • IN- Step the right leg to the right, with the foot pointing right and the left foot at 90 degrees angle and spread horizontally.
  • Ex-Lean to the right and reach for the right big toe with 3 fingers, left arm reach upwards towards the ceiling- stay for 5 breaths
  • In- Reach the body upright vertically
  • Ex – Keep the arms raised and shift the feet to the left, reach towards the left big toe and stay for 5 breaths
  • In- come up
  • Ex- Samasthiti
  • SECOND-VIRABRADASANA(B) Fierce warrior pose
  • Come in Tadasana( mountain pose)
  • IN- Step the feet out into extended hands and feet pose, step the feet wider apart
  • Roll  the back leg in and turn the heel out until the pelvis turns slightly to face the other foot
  • turn the front leg out
  • EX- Bend the front knee to take it out to a right angle, keeping the trunk fully vertically, the sternum lifted and open.
  • the thigh bone should be parallel to the floor and the shin should be vertical.
  • Do not take the knee past the ankle,as this puts undue pressure on the joint
  • Look to the forward hand
  • hold the position 5 breaths
  • IN- Come up
  • Samasthiti
  • LASTLY- UTTHITA PARSVAKONASANA(Extended side angle stretch pose)
  • IN- Step wide to the right with the arms stretched out and aligning the feet with the wrists
  • EX- Turn the right foot pointing in the direction of the right hand fingers and turn the left inwards.
  • Bend the right knee without extending over the ankle and place the palm by the side of the right little toe.
  • Rotate the spine starting from the hip region to the cervical region and gaze at the upper thumb
  • Stay for 5 breaths
  • IN- Turn the head back to neutral, come up and turn the feet parallel to the front
  • EX- Repeat on the left side
  • BENEFITS
  • Standing poses are static and such very low lactic acid is formed in the muscles
  • Improves blood circulation to the inner organs, increases circulation to the pelvic floor, stimulates sexual organs.
  • Keep head and neck looking forward from the chest rather than over front arm
  • If there ‘s a difficulty balancing, decrease the distance between the the feet several inches; ensure that the right kne is still over the toes.
  • THERAPEUTIC BENEFITS
  • Improved concentration and communication skills

Leave a Reply

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