Theme Lesson Plan for Bound Half-Lotus Forward Bend

 A. Introduction (5 mins)
– Self Introduction
– Check with student if they have any medical condition or injuries. 
B. Pranayama ( 5 mins)
– Do 3 round of Ujjayi Breathing.
– Bastrica – Steady abdominal , do a rhythmic pumping action in the lung/ respiratory system. 
C.Joint warm Up
– Swing your right foot forward and backward for 10 x each. Do the same for the left foot.
– Raise your right foot and bend. Slowly move outward to the side for 10x and inward for
10x . Do the same for left leg.
D. Muscle Warm Up – Do 3 rounds of Surya Namaskara A and Namaskara B each
E.Asana Pose
1/ Pigeon Pose – set the pose from downward facing dog. Hold for 8 breaths for both sides.
 Do Vinyasa in between pose
2/ Utthan Pristhasana (Lizard Pose) – set the pose from downward facing dog. Hold for 8 breaths for both sides.
Do Vinyasa in between pose
3/ Frog Pose – From all fours, bring your forearms to the floor- hold for 8 breaths.
4/ Supta Virasana ( Reclining Hero Pose) – hold for 8 breaths.
Do Vinyasa in between pose
 4/ Dolphin Push out – 10x
5/ Standing Pigoen Pose
6/ Ardha Baddha Padmottanasana (Bound Half-Lotus Forward Bend)
7/ Garudasana ( Eagle Pose)
8/ Setu Bandhasana (Bridge Pose)
9/ Reclining Twist
10/ Corpse Pose (Savasana)
In Seated Pose, end the class with inhale as you exhale chant “OM” together, 3x .
Namaste
Esther Woon chooi Kean(200hr weekend YTTC 2013)

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