Lesson Plan for Beginners – Inactive

1. Introduction (3min)

- finding out about health issues / injuries…

2. Pranayama – Ujjayi breathing (5min)

Take a comfortable cross-legged sitting position (Sit on a block or cushion to relieve back tension)

Spine should be straight & elongated, chin parallel to the floor.

Hands placed on the knees.

This position allows the lung to expand fully;to feel grounded at the energy base.

To bring the feeling of evenness in breathing to asana practice.

3. Warm up of the joints (7min)

Toe: Broken toes, balance on tip-toe and lower down, repeat a few times. Spread?? toes and press down.

Ankle: Rotation clockwise and anticlockwise

Knee: Butt kicks a few times. Squat

Hips: Rotation

Upper body: make sure to work out wrists, elbows, shoulders, neck

To warm up the abdominal muscles & back: Cat-Cow

4. Surya Namaskar Variation (25min)

Note:

- Transition from Plank to Chaturanga to Cobra/Upward dog: Beginners will not be able to hold in Plank, instruct to come to all fours instead.

- Downward facing dog: have beginners come in from all fours position to set up for down dog

-Rest in Balasana after 2 or 3 rounds

——Seated Poses (15min) —–

5. Dandasana/Staff Pose

6. Janu Shirsasana/Head to Knee Pose

7. Ardha Matsyendrasana / Seated Spinal Twist

8.Setu Bandha Sarvangasana / Supported Bridge Pose

——Cooling (5min) —–

9.Savasana/Corpse Pose

Conclusion:

Come back to breathing for a few rounds if time allows

Mar-Jun 2013 200 hrs TTC – Aimee

Filed under: Lesson Plan Tagged: | 200 Hr Yoga Teacher Training, lesson plan

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