BEGINNER'S CLASS 1 - OUTLINE
1. Initial relaxation
2. Starting prayer
3. Eye exercise (10 times) sitting- Demonstrate
4. Neck exercise (6 times) sitting- Demonstrate
5. Relaxation
6. Abdominal Breathing - Demonstrate
7. Relaxation
8. Single leg raises (6 times) alternate legs - Demonstrate
9. Relaxation
10. Double leg raises (6 times) - Demonstrate
11. Relaxation
12. Shoulderstand / Sarvangasana (1 minute) - Demonstrate
13. Relaxation
14. Fish pose / Matsyasana (30 seconds) - Demonstrate
15. Final Relaxation (Approx. 15 min)
16. Final prayers
17. Questions
1. Initial relaxation: emphasize on Mood, Breathing & Relaxation
A) Setting the mood for the class. While the students are lying on their backs prior to class, the teacher should develop a positive mood. He can explain what yoga is, how can help, etc. Help the students to develop confidence concerning asanas and benefits to be derived. Concentration, breathing, relaxation in all yoga practice should be explained. These instructions are to be repeated in each class. Put them in a relaxed state emphasizing body position, breathing, conscious relaxation and auto suggestion. Use your voice to relax them.
This should last approximately 10 minutes. Standard instructions are given at this time:
a) Correct body position. Legs apart, feet turning out to the sides, eyes closed.
b) Breathe deeply and silently through the nose.
c) Begin the process of autosuggestion after 8 rounds of breathing. Systematically relax the body from the feet up towards the head.
These instructions must be repeated by the teacher each time the students commence relaxation.
B) Breathing - Should be deep, abdominal, through the nose. Remind students to breathe deeply and silently.
C) Relaxation - Have students spread their legs and feet. Shoulders, arms and feet relaxed. Explain how mental mood and bodily posture go together. Encourage students to feel like sponges soaking up energy. They should allow gravity to help them relax. No tension anywhere.
CONCENTRATION IS NECESSARY FOR RELAXATION.
Explain this statement to the students. Be aware of the body.
2. Starting prayer: Gajananam / OM
3. Eye Exercises (10 times) - Demonstrate
Doing these first gives the student confidence. Do eye exercises 10 times each.
. Up and down
. Side to side
. Diagonally: up right - down left
. Diagonally: up left - down right
. Rotation: clockwise; counter clockwise
Remember to have students relax the eyes between exercises.
4. Neck Exercises (6 times)- Demonstrate
Everyone can do them.
a) Rest chin on the chest. Do not push forward (20 seconds). Lift head up and back (6 times)
b) Keeping trunk facing forward, turn head to right (5 seconds). Turn head to the left (3 times each side).
c) Keeping shoulders down, stretch neck and head down to the right, trying to bring the ear to the shoulder (5 seconds). Repeat on left side (3 times each side).
d) Rotate the head and neck slowly clockwise (6 times)
e) Rotate the head and neck slowly counter clockwise (6 times).
5. Relaxation
6. Abdominal Breathing (diaphragmatic or easy breathing)-Demonstrate
Demonstrate and explain why and how the abdomen moves outward on inhalation and back in on exhalation.
The diaphragm is a muscle which runs through the body dividing the chest area from the abdominal area. On inhalation, the diaphragm pushes downward against the abdominal organs (stomach, liver, etc.), and the organs and abdomen move outwards. This massages and stimulates the liver. As the diaphragm moves down, a vacuum is created in the lungs and air flows into them naturally (no need to suck in air noisily). Abdominal breathing brings air all the way down to the lowest portions of the lungs, filling the entire lung area and providing maximum oxygen to the body. Exhalation occurs naturally, the diaphragm moves upwards and the abdomen moves back in; this clears the entire lung area of stagnant air. Charts of the lungs are usually available, free, from various lung associations or public health services. Charts are invaluable for this lesson.
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