1. Initial relaxation: emphasize: Mood, Breathing, Relaxation
2. Starting prayer - Gajananam/ OM
3. Full yogic breath
4. Kapalabhati - Demonstrate Explain that this exercise helps to cleanse all the internal organs and helps to improve concentration.
5. Anuloma Viloma Pranayama (No Retention) Inhale LEFT nostril to
4. Exhale RIGHT nostril to
8. Inhale RIGHT on 4, exhale LEFT on
8. (10 rounds)
7. Sun Salutation / Surya Namaskar (6 times)
9. Single leg raises (6 times) alternate legs
10. Double leg raises
12. Shoulderstand / Sarvangasana (hold 1 minute)
13. Plough pose / Halasana (15 seconds)
15. Fish pose / Matsyasana (30 seconds)
17. Forward bend / Paschimothanasana (30 seconds)
18. Inclined plane (10 seconds)
20. Cobra / Bhujangasana (3 times hold 30 seconds, 45 seconds, 60 seconds) - Demonstrate
22. Half locust / Ardha Salabhasana (3 times hold 10 seconds, each leg) - Demonstrate
24. Full locust / Salabhasana (2 times hold 10 seconds) - Demonstrate
25. Relaxation - child's pose
26. Hands to toes in standing position / Pada Hasthasan (hold 1 minute) - Demonstrate
27. Triangle / Trikonasana (2 times hold 10 seconds) - Demonstrate
28. Final Relaxation (15 minutes)
29. Final prayers
1. Initial relaxation: set mood, have 8-1 0 minutes of relaxation. Check their breathing.
2. Starting prayer - Gajananam
3. Full Yogic Breath: Emphasize breathing silently and correct students if necessary.
4. Kapalabhati . Demonstrate
Explain proper use of diaphragm-
Active exhalation: abdominal muscles contract, diaphragm relaxes;
Passive inhalation: abdominal muscles relax;
Do not use the diaphragm i.e. do not inhale actively / deliberately.
Explain how it increases oxygen intake, expands the vital lung capacity, recharges solar plexus. Nobody should be getting dizzy (hyperventilation). To be taught to the beginners only once phase nr. 2 of Anuloma Viloma is mastered. Not to be practiced before sleeping. Show how it looks when a student moves the abdomen the opposite way: inhale - contract the abdomen, exhale push the abdomen out; how to watch out, and how to correct this. Explain hyper-ventilation. Ask beginner students whether they feel dizzy.
Importance of practicing slowly for a beginner: starting with 20- 30 pumping.
a) Students to sit straight, legs crossed, right hand on the abdomen. In the first round ask the students to do the sudden expulsions (about 30) and passive inhalation by themselves, teacher watching and correcting the students then and there. Hold the breath for 30 seconds concentrating on the 3rd eye centre.
b) In the second round the students do the pumping (about 30) with the instruction of the teacher. Hold the breath for 30 seconds.
c) In the 3rd round repeat like the 2nd round (50 pumping).
5. Alternate Nostril Breathing: no retention
Students sit straight, legs crossed, right hand in position - Vishnu mudra (index and middle finger down on palm; thumb closing off right nostril); inhale through left nostril for count of 4 then close left nostril with last 2 fingers, exhale through right nostril for count of 8. Then inhale for 4 through right, close right nostril and exhale left nostril for count of 8. This makes one round, starting and finishing on left nostril. Repeat 10 times (No retention of breath in this exercise.)
Alternate nostril breathing helps to correct improper breathing habits.
7. Sun Salutation / Surya Namaskar (6 times)- Increase to 12 times with intermediate and advanced classes. Emphasis is to be placed on practicing asanas with awareness, not just doing them mechanically.
9. Single Leg Raises (6 times each leg, alternate legs) emphasize straight knee.
10. Double Leg Raises (6 times). Students should not swing or throw legs.
12. Shoulderstand / Sarvangasana Hold 1 minute, 3 times, a total of 3 minutes.
13. Plough pose./ Halasana (Hold 15 seconds, 3 times)
15. Fish Pose / Matsyasana Hold for 30 seconds. (No variations)
17. Forward bend / Paschimothanasana. Loosen up several times, hold for 30 seconds, 3 times. Emphasize breathing.
18. Inclined plane. (Hold 10 seconds, 3 times)
20. Cobra. Bhujangasana (Hold 30 seconds, 45 seconds, 60 seconds) - Demonstrate
a) Demonstrate and explain. Demonstrate and give instruction for correct pose with elbows bent, even though students will probably begin with arms straight; tell them correct position will come through practice.
b) Explain the correct position: lying on abdomen, forehead on floor, feet together, legs straight, and palms on floor directly under shoulders. Fingertips should be in line with the tips of the shoulders. With the inhalation, the head, shoulders and chest are raised as one smooth movement. Advise students to use back muscles to pull up, not just the arms. Keep feet together, head back, shoulders down and relaxed. Keep the abdomen as close to floor as possible.
c) Repeat 3 times; first time hold for 30 seconds, second time for 45 seconds, and third time for 60 seconds. Focus on breathing in the pose.
d) To come out of pose, exhale and slowly roll down, keeping head back, finally scraping chin, nose and rest on the forehead.
22. Half Locust / Ardha Shalabhasana (Hold 10 seconds, 2 times)
a) Place palms under thighs, legs straight, feet together.
b) Inhale, raise right leg (keeping both legs straight) the leg is taken directly upwards, not rotated to the left. Hold pose for 10 seconds. Exhale down. Repeat left leg.
c) Relax, students must rest before full locust.
24. Full Locust / Shalabhasana (Hold 10 seconds, 2 times)
a) Make fists with hands, position them under the body in groin area, and chin resting on floor. Fists together, elbows close, arms straight, legs straight, feet together.
b) Have students relax as much as possible; have them inhale and exhale twice (while in position). On the third inhalation, the legs are taken up into the pose. Keep knees straight.
c) Hold pose 10 seconds, do twice. Watch for fatigue. Relax between first and second attempts. Breathe deeply.
25. Relaxation - child's pose
26. Hands-to-toes Position in Standing Position / Pada Hasthasana (Hold 1 minute) -Demonstrate a) Inhale - arms up and over head. b) Exhale - hands towards feet, keep head between arms and hold position,
27. Triangle /Trikonasana (Hold 10 seconds, 2 times) -Demonstrate
a) Place the feet 3 to 4 feet apart while standing.
b) Bend the right knee slightly and bend the whole body sideways until you touch the right foot with the right hand. Repeat on left side.
28. Final Relaxation (Approx. 15 minutes)
29. Final prayers
30. Questions & Answers