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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