Lesson Plan #1 (1.5 hour) – Beginner
Class Size: max. 10 students
Objectives:
 stretch hamstrings and spine, open hips, tone thighs and glutes, tone abs, lymphatic drainage
 asanas with emphasis on correct alignment
Asanas:
Standing
Padangusthasana, Pada Hastasana, Virabhadrasana I & II
Sitting
Paschimottanasana, Navasana, Baddha Konasana (bound angle)
Finishing
Salamba Sarvangasana (Shoulder Stand), halasana, matsyasana, bridge
6 min Introductions + Enquiries of any medical conditions of the class
12 min
Breathing, stretching, rotations, twistings Warm Up :
Standing: Breathing – Deep Inhalation & Exhalation (10 breaths)
 Rotate head slowly (clockwise and anti-clockwise)
 Circle arms (clockwise, anti-clockwise, alternate rotations of each arm in different directions)
 Rotate hip, hip flexors, wrists
 Side twists (x10)
 Side Bending (x10)
12 min
Getting into Padangusthasana
+ Pada Hastasana > Stand straight and tall in tadasana, feet slightly apart.
> Keep spine straight and long, bend forward at the hips at 90° with hands outstretched to the front (tuck tummy in), hold for 5 breaths. Repeat 5 times, each time stretch further towards toes using breath (reach further with each exhalation) to help.
> Repeat another 5 times with first 3 fingers trying to grab the big toes. For those who can’t reach, continue to stretch as much as possible using breath to help.
> Remind students to keep spine straight, bend from the hips and tuck tummy in.
> For those who can reach their toes, pull chin closer to shin, bending elbows.
> Then head-up, raise torso to hip level, then put palms (facing up) underneath feet and fold forward again. Hold for 5 breaths. Release and repeat.
10 min
Virabhadrasana
I & II
> Come to front in samasthiti, step right leg back into lunge (Virabhadrasana I) with arms raised upwards. Hold for 5 breadths and change to other side.
> Then switch to Virabhadrasana II. Hold for 5 breaths and change to other side.
5 min
Dandasana > Stand straight and tall in Tadasana, feet slightly apart. Breath for 5 long and deep breaths.
> Then sit down in dandasana with straight and long spine, legs stretched out in front. Hold for 5 breaths.
5 min
Navasana > Keeping spine straight, lift both legs straight up to 45°, leaning back to 45° at the same time. Hold for 5 breaths. Repeat 6 times.
5 min
Leg raises in supine position (45° / 90°)
> Lie flat on back, lift both legs straight up to 45°, hold for 5 breaths. Option: may bend legs if cannot keep straight. Keep lower back flat on ground.
> Raise straight legs up to 90° and hold for 10 breaths (keep lower back flat on the ground). Option: may bend legs slightly.
20 min
Salamba sarvangasana
Halasana
Fish Pose (matsyasana)
Bridge
Side twist with knees bent > Lift both legs straight up towards head (and upwards towards ceiling) using both hands to support at the upper back.
> Rest weight on shoulders, squeeze should blades together and move elbows closer towards each other. Hold for 15 breaths.
> Keep hips in line with shoulder and keep both legs directly straight up. Option: hips may be further away from hip using both hands to support if unable to lift to align with shoulders.
> Then bring legs over head into Halasana. Support back if legs cannot touch the floor behind.
> Release and come into matsyasana (10 breaths)
> Move into bridge. Hold for 10 breaths. Repeat 3 times.
Side twist with knees bent (release tension in the back):
 Still lying on flat back, hands outstretched on each side, bend knees 90° and drop to one side, both shoulders on the ground, gaze towards other side. Hold for 10 breaths.
 Repeat with knees dropped to other side and gaze at opposite side of knees. Hold for 10 breaths.
10 min Savasana (Relax)
5 min > ‘Awaken’ and sit in comfortable cross-legged position.
> Put palm together and bow “Namaste’.
> Ask if there are any questions and clarifications. Encourage students to come forward to ask questions.
END