lesson plans

First timer

IntroHello my name is Huy. Welcome to this gentle yoga class. Hope you are all doing fine. any pain, any injury, any newcomer, anyone pregnant ?
 
5
Warm-upBreathing exercise : easy pose, belly breathing
pawan muktasana 1
x10 toes clench / spread
x10 plantarflex / dorsi
x10 ankle rotation and reverse
x10 knee to chest ext / flex R/L
x10 knee to chest : rotation R/L
x5 kneecap contraction
x5 fingers clench
x10 wrist rotation and reverse
x10 wrist flexion
x5 shoulder rotation and reverse
neck : side 2 side, down up, tilt , rotation
———————-
take break
15
AsanasX3
Samastitih hands in heart center
Utthita halasana
Forward bend : uttanasana (5 breathes, elbows, balance, try to reach floor)
Samastitih
Downward facing dog (repeat)
Ardha matsyendrasana R/L (10 breathes)
Paschimottasana
Sarvangasana (10 breathes)
X5 Lie on back : 2 legs up 90degrees and down slowly to 10 degrees and up
X10 Legs circles R/L
30
 
ClosingSavasana: close your eyes, spread your legs, arms away on the side
easy pose close eyes and belly breathing, “slowly open your eyes, thank you very much for coming”Did you enjoy? Q/A
10

Beginner

IntroHello my name is Huy. Welcome to this gentle yoga class. Hope you are all doing fine. any pain, any injury, any newcomer, anyone pregnant ? 5
Warm-upBreathing exercise : easy pose, belly breathing
pawan muktasana 1
x10 toes clench / spread
x10 plantarflex / dorsi
x10 ankle rotation and reverse
x10 knee to chest ext / flex R/L
x10 knee to chest : rotation R/L
x5 kneecap contraction
x5 fingers clench
x10 wrist rotation and reverse
x10 wrist flexion
x5 shoulder rotation and reverse
neck : side 2 side, down up, tilt , rotation
———————-
take break
15
AsanasX3
Samastitih hands in heart center
Utthita halasana
Forward bend : uttanasana (5 breathes, elbows, balance, try to reach floor)
Samastitih
(A) ½ Forward bend (stay there 5 breathes)
Flex knees hand touch the ground + Right feet back / left
Plank (5 breathes)
Knee chest chin on floor (5 breathes)
Baby cobra (5 breathes)
Downward facing dog (5 breathes)
Right feet forward + left
Utthanasana + samasthiti + back to (A) for left feet
——————————————————————–
Take break
———————————————————————
Paschimottasana
Sarvangasana (10 breathes)
Ardha matsyendrasana R/L (10 breathes)
trikonansana
X5 Lie on back : R/L legs up 90degrees and down slowly to 10 degrees and up
X10 Legs circles R/L
 
15
15
ClosingSavasana: close your eyes, spread your legs, arms away on the side
easy pose close eyes and belly breathing, “slowly open your eyes, thank you very much for coming”Did you enjoy? Q/A
10

Intermediate1

IntroHello my name is Huy. Welcome to this gentle yoga class. Hope you are all doing fine. any pain, any injury, any newcomer, anyone pregnant ? 5
Warm-upBreathing exercise : ujjayi
pawan muktasana 1
x10 hands up on toes
x10 hands up, flex hiplateral
x10 spine twist
x5 shoulder rotation and reverse
neck : side 2 side, down up, tilt , rotation
 
10
AsanasX3 Surya namasakar A
Padangusthasana A + B
trikonasana
parsvokonasana
prasarita padottanasana A,B,C,D
utkatasana
virabadrasana A + B
 
35
 
ClosingSavasana: close your eyes, spread your legs, arms away on the side
easy pose close eyes and belly breathing, “slowly open your eyes, thank you very much for coming”Did you enjoy? Q/A
10

 
Intermediate2

IntroHello my name is Huy. Welcome to this gentle yoga class. Hope you are all doing fine. any pain, any injury, any newcomer, anyone pregnant ? 5
Warm-upBreathing exercise : ujjayi
pawan muktasana 1
x10 hands up on toes
x10 hands up, flex hiplateral
x10 spine twist
x5 shoulder rotation and reverse
neck : side 2 side, down up, tilt , rotation
 
10
AsanasX3 Surya namasakar A
trikonasana
prasarita padottanasana A,D
utkatasana
vinyasa
virabadrasana A + B
vinyasa
Chandhrasana
vinyasa
chaturanga dandasana
Urdhva Danurasana
Sirsasana, handstand
35
 
ClosingSavasana: close your eyes, spread your legs, arms away on the side
easy pose close eyes and belly breathing, “slowly open your eyes, thank you very much for coming”Did you enjoy? Q/A
10

 
Themed class : hip opening

Intro
Hello my name is Huy. Welcome to hip opening workshop. Hope you are all doing fine. any pain in the hip or anywhere ?, any injury, any newcomer, any beginner, anyone pregnant ?
We will work on the hip joints because it will increase your energy, production of blood cells and allow flexibility useful in asanas.
 
3x Om
 
 
5
Warm-up
Breathing exercise : close eyes, focus on breathing / belly, focus on 3rd eye if you want, like there is a light shining form it
 
à sit down / lie on your back
10x 2legs 90 degrees up and down
 
10x legs 90 degrees + circles r/l + reverse
10x legs circles at same time + reverse
 
10x legs apart, feet pointing out, up and down , arms lateral extend, stay down on last one (5 breaths) and move, prayer in heart center + arms extend right hand on left thigh look up
 
 
virabradasana 2
spread legs and arms lateral
point right feet out : 10x flex / extend+ stay there r/l : go down , single plane, tuck tail bone in, abdomen in, back leg straight, right thigh parallel to the ground + stay there 5 breathes
 
10 x butterfly ½ lotus + knee up and down + hip rotation
 
 
 
 
 
 
 
5
 
 
 
 
 
 
10
Asanas
 
Asana : Butterfly flap + baddha konasana head to feet + round back : back straight, lenthen back reach forward
 
10x spread legs+  interlock fingers + inhale lean back + ex move to right and left + hold + reverse
 
child pose
 
 
 
 
15
 
 
Closing
Savasana: close your eyes, spread your legs, arms away on the side
easy pose close eyes and belly breathing, “slowly open your eyes, thank you very much for coming”Did you enjoy? Q/A
 
5

 

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