1. Initial relaxation: emphasize: Mood, Breathing, Relaxation
2. Starting prayer - Gajananam/ OM
3. Eye exercise (10 times) sitting
4. Neck exercise (6 times) sitting
6. Full Yogic Breath - Demonstrate
8. Sun Salutation / Surya Namaskar - Demonstrate - (6 times).
10. Single leg raises (6 times) alternate legs
12. Double leg raises (6 times)
14. Shoulderstand / Sarvangasana (hold 1 minute)
16. Plough pose / Halasana (30 seconds) - Demonstrate
18. Fish pose / Matsyasana (30 seconds)
20. Forward bend / Paschimothanasana (30 seconds) - Demonstrate
21. Inclined plane (10 seconds) - Demonstrate
22. Final Relaxation (15 minutes)
23. Final prayers
1. Initial relaxation: set mood, have 8-10 minutes of relaxation. Check their breathing.
2. Starting prayer
3. Eye exercises (10 times) sitting
4. Neck exercises (6 times) sitting
6. Full Yogic Breath - Demonstrate
This makes use of the diaphragmatic breath, plus the thoracic (chest) area. Actually, the upper lung area, near the shoulders, is also used (Clavicular breathing) but DO NOT discuss this with students to any great extent, as it is likely to confuse them and give them an excuse to continue breathing incorrectly. This full breath is the natural way to breathe correctly; it is not just the yogic way.
a) Students sit with legs crossed, back straight, right hand on abdomen, left hand on chest, eyes closed. Hands are observing abdominal and thoracic movements.
b) Tell them to inhale; to exhale, etc. Remind them to sit up straight.
c) Point out what is correct and what is incorrect, giving a physiological description and demonstration of what happens during correct breathing and incorrect breathing.
d) Be sure students understood full breath and abdominal breathing. Ask them questions, and remember to simplify, clarify, and be positive at all times. (Encourage students)
e) Have students practice breathing, eyes closed, hand on abdomen. Observe their movement.
f) Students can stretch legs and relax on back.
8. Sun Salutation / Surya Namaskar - Demonstrate
Let students to practice slowly and CORRECTLY (6 times). Watch for details.
Tell them it might take 2-3 classes to learn Surya Namaskar sequence properly.
a) Demonstrate several times (normal speed so they can see how one movement flows smoothly into the next, and so they can see individual positions) and explain.
b) Practice 6 rounds. 12 movements equal one complete round.
c) Emphasis is to be placed on details and the practicing of asanas with awareness and not just mechanically.
d) Points to remember:
Position 1: exhale, hands together, feet together
Position 2: inhale stretch up, arch upper back, push abdomen forward, head back, arms straight, legs straight Position
3: exhale stretch forward and down, keep palms flat, finger tips inline with the toes. Bend knees if you have to, but get the palms flat. Head is in towards the knee. Position
4: inhale, head stays up, be positive, stretch right leg all the way back, toes point back, rest upon knee. Position
5: retain the breath, other leg back, body is in push-up position. Keep the head up, watch hips (they should neither sag, nor be too high). Position
6: exhale, crumple knees to ground, chest forehead (in that order). This is an exaggerated position. Position
7: inhale, slide head forward up and back, arch back, and do not push up with arms. Use back muscles. Keep feet together, head back, push lower abdomen towards floor. Position 8: exhale, inverted V position, heels down, head down, arms straight, legs straight. Position
9: inhale, draw right foot forward between hands, rest on other knee. Position
10: same as position 3 Position
11: same as position 2 Position
12: exhale, arms return to sides.
10. Single Leg Raises (6 times each leg) alternate leg
12. Double Leg Raises (6 times)
14. Shoulderstand / Sarvangasana(hold for 1 minute, down, relax)
16. Plough Pose / Halasana (hold 15 seconds) - Demonstrate
a) Inhale; raise both legs with feet together, palms flat on the floor, and arms by the sides.
b) Take legs over the head and touch floor behind the head (feet still together). Hold 1 5 seconds, come down and relax.
18. Fish Pose / Matsyasana(hold 30 seconds
20. Forward bend / Paschimothanasana (Hold 30 seconds. Repeat 3 times).
a) From a supine position, the student is told to keep feet together, arms pulled into the ears, inhale and come up to sitting position.
b) Students exhale forward and down a few times to loosen up. Have them go down and hold for 30 seconds; up and down for another 30 seconds, hold; finally exhale down a third time and hold 30 seconds.
c) Instructions to be given; exhale forward and down, inhale up. Students should grasp toes or whatever is comfortable.
d) Normal breathing while in the pose.
21. Inclined plane (Hold 10 seconds)
a) Explain that this is a counter pose to the head-to-knee exercise.
b) From head-to-knee pose, inhale up to sitting position. Place hands behind back, palms on floor, fingers facing away from the body.
c) Inhale, raise abdomen high, head drops back, legs are straight, feet together.
22. Final Relaxation (approx. 15 minutes)
23. Final prayers
24. Questions from students. POINTS TO REMEMBER:
1. Be positive and encouraging at all times!
2. Clarify, simplify.
3. Do not sit while teaching exercise and postures. Walk among the students, correct postures. Look for and correct mistakes.
4. Teacher should not do the asanas along with the class.
5. Be sensitive to each class. Let them relax when necessary.