Lesson Plan 5 for a Theme Class – Back Bend (60 Min Class)

Lesson Plan 5 for a Theme Class – Back Bend (60 Min Class)

Preparation to focus on increasing flexibility & lengthening of the spine, openness in chest,?hip & shoulder joint

A) Introduction (3min)

Self introductionAsk for student’s medical & body condition for any pain or soreness & any prior yoga experience

B) Breathing Exercise – Ujjayi (7min)

Seated position, comfortable straight spine position, no tension, sit bones on the floor, chest lifted, shoulder roll back relaxed down, engage abdomen, engage pelvicEyes close, normal breathing.., deep ujjayi breathing.., normal breathing..Eyes open

Variation:

Seated in full lotus, half lotus, crossed legs, kneeling or to sit with back against the wall (not leaning on wall) if student tends to lean ???? forward or backward when seatedUse a block or blanket to lift hips or pad the knees or ankles

C) Warm Up Joints (10min)

Neck tilt & rotationShoulder rotationElbow flex & extendWrist rotationFingers bend & stretch (hand make a fist & open)Hip rotationKnee bend & straighten (stand, squat / half squat, stand)Ankle rotationToes lifted, spread open, wriggle & press firmly on floor

D) Muscles Warm Up: Surya Namaskara A (5 rounds)

IN????? Arms?UpEx??????UttanasanaIN ???? Half?wayEx??????Jump back ChaturangaIN????? Upward facing Dog (Urdhva Mukha Swanasana)Ex??????Downward (Adho) facing Dog (5 breathes)IN????? Jump FwdEx??????UttanasanaIN????? Arms UpEx??????Samasthiti

E) Asana 1: Utthita Trikonasana, Triangle

hold for 5 breath on each side

F) Asana 2: Utthita Parsvakonasana, Extended Triangle

(to open the upper thoracic, side muscles obliques, spine lengthening)

hold for 5 breath on each side

transition to vinyasa (to further warm the muscles for back bend)

Surya Namaskara A (5 sets)?-?To?hold?for?2 breathes at every?Urdhva Mukha Swanasana??(upward facing dog)On last downward facing dog,? jump through to sit in DandasanaLie?on the?belly, back facing ceiling, feet together, hands by the side, forehead on the floor

G) Asana 3: Bhujangasana, Copra

H) Asana 4: Salabhasana, Locust?(first with single leg each side, then with two legs)

I) Asana 5: Dhanurasana, Bow

Resting at neutral position: Makarasana, Crocodile pose

J) Asana 6: Ushtrasana, Camel

transition resting at neutral position Balasana, Child’s pose

hold for 10 breathes to rest the spine before moving to counter pose

K) Asana 7: Sankasana, Rabbit (to counter the back bends)

L) Asana 8: Janu Sirsasana, Head-to-Knee

Cooling down

Happy Baby poseViparita Karani, Leg-up-on-wallSavasana

Namaste..

Joey Soh Pek Koon (200hr Weekend Mar-Jun 2013)

Filed under: Lesson Plan

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