Pincha Mayurasana – Themed Intermediate / Advanced Lesson Plan

Introduction 5 Minutes

Perceptions, how we perceive things by what we see, as to how they actually are. 

 

Breathing Practice 5 Minutes

Anuloma Vilmoa (Inhale Right 8, Exhale Left 16. Inhale Left 8, Exhale Right 16.)

Repeat for 10 counts of 10 Rounds.

Asanas

Surya Namaskara A 5 Rounds

Surya Namaskara B 5 Rounds

 

Warrior 1 Right Side

Warrior 2 Right Side

Vinyasa

Warrior 1 Left Side

Warrior 2 Left Side

Vinyasa

Warrior 1 Right Side

Warrior 2 Right Side

Vinyasa

Warrior 1 Left Side

Warrior 2 Left Side

Vinyasa

Warrior 2 Right Side

Utthita Parsvakonasana Right Side

Pravritta Parsvakonasana Right Side

Vinyasa

Warrior 2 Left Side

Utthita Parsvakonasana Left Side

Pravritta Parsvakonasana Left Side

Vinyasa

Plank

Side Plank Right

Side Plank Left

Vinyasa

Side Plank Right

Side Plank Star Right

Down Dog 3 Legs (Left is up)

Wild Thing

Vinyasa 3 Legs

Side Plank Left

Side Plank Star Left

Down Dog 3 Leg (Right is up)

Wild Thing

Vinyasa 3 Legs

Push ups 10 rounds

Forearms Plank

Forearms Down Dog

Dolphin

Walk feet forward a bit

Lift Right leg up, balance on Left leg and forearms

Right Leg down, Left leg up, balance on Right leg and forearms

Rest in Childs pose

Vinyasa

Mayurasana

Pigeon Right

Triang Mukha Ekapada Paschimottanasana Right foot back

Pigeon Left

Triang Mukha Ekapada Paschimottanasana Left foot back

Bridge or Half Wheel

Fish

Shoulder Stand

Halasana

 

Breathing Practice 5 Minutes

Nadi Shadona (Inhale Left 8, Hold 16, Exhale Right 16. Inhale Right 8, Hold 16, Exhale Left 16.)

Repeat for 10 counts of 10 Rounds

 

Savasana 5 Minutes

Lay on the back arms relaxed by sides, hands open loosely. Feet turned out slightly, no body tension.

Eyes closed and quite breathing Yoga Nidra

 

Closing 2 Minutes

Everyone rise to sitting cross-legged, palms resting on the knees. As a class chant three Om before opening the eyes.

As the individuals become more aware discuss the work in the asanas and provide an opportunity for questions and comments about the movements.

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