Lesson Plans for Ashtanga Yoga

Erica
RYT-200 Hour Certified Yoga Teacher. Erica started practicing yoga daily to bring herself flexibility, strength and balance. She enjoys doing yoga on the mat in the room, in nature and at the sea side. Erica brings yoga from the mat to everyday life and it helps her to be balanced, non judgmental and to learn new things. She likes learning and challenges, and encourages students to challenge themselves, learn new asanas, practice and enjoy every minute of yoga.
Ashtanga Yoga Series

Ashtanga Yoga Series

ASHSTANGA YOGA  BEGINNERS CLASS

Mins Class Description
Before   class 5 Students  complete health questionnaire/disclaimerConfirm length of time practising, where, what style etcCheck flexibility with uttanasana and downward dog

Always Repeat for newcomers.  Add time on to asana practice  if no newcomers.

Introduction 5
  • Welcome
  • Verbal  Screening
  • Information on the structure of class  i.e. simplified version of the Ashtanga Yoga primary series which is fixed series designed to build strength and flexibility targeting whole body
 Ujjayi Breathing  5   Begin in half lotus/ comfortable position  First   teach open mouthed with focus on using throat, then through the nose only, (   noise like the sea or darth vada) practice with group, then  repeat 5-7 times.  5        deep breaths. Inhale, Exhale (x5)Refer  to ujjah breath throughout class practiceExplain benefits :- energising and relaxing,   increases oxygenation and builds internal heat.  Helps eliminate toxins, and insomnia.  Sound creates a rhythm to help with   practice.
Warm up 10 Mobilise        /warm up all joints  (x10        for each) – finger massage; wrist shake r & l), hand clenching (r & l)        & wrist bending (r        & l), wrist joint rotation        (r & l) arm shake (r        & l), elbow bending        (both arms out & touch shoulders with fingers), shoulder socket rotation (both        arms), Hip Circles, Pelvic tilts, leg shake (l & r), Hip Rotation, inward outward x 4 (l        & r).  Leg swings x 20 (l        & r).
Asanas 2510  Modified        surya namaskar x 3 (See sun salutation breakdown)

  • Standing poses
  1. Padangusthasana
  2. Ardha        Chakrasana Half wheel pose with back bend
  3. Uttita        Trikonasana (to students ability) R & L Leg
  4. Viraabhadrasana        2 – warrior 2 R & L Leg
  5. Parsvottanasana
  • Sitting poses
  1. Dandasana
  2. Janu        Sirisasana  R & L Leg
  3. Naukasana        Boat pose (offer modifications)
  4. Sethu        Bandhasana Bridge pose
  5. Shoulder        stand (offer modifications or         keep in bridge pose)
  6. Matsyasana        – Fish pose
  7. Jathara        Parivartanasana R & L simple twist

Cool down

Knee   to chest

Relaxation

  • Shavasana        – Corpse Pose – Lie down, (tense relax technique) up to 10 mins longer        for beginners wiggle approach to awaken.         Bring the class to seated roll to side up and thank.

ASHSTANGA YOGA COMPLETE BEGINNERS CLASS

Mins Class Description
Before   class 5
  • Students        complete health questionnaire/disclaimer
  • Confirm        length of time practising, where, what style etc
  • Check        flexibility with uttanasana and downward dog

Always Repeat for newcomers.  Add time on to asana practice  if no newcomers.

Introduction 5
  • Welcome
  • Verbal        Screening
  • Information        on the structure of class  i.e. simplified        version of the Ashtanga Yoga primary series which is fixed series        designed to build strength and flexibility targeting whole body
 Ujjayi Breathing  5
  •   Begin in half lotus/ comfortable position
    •   First   teach open mouthed with focus on using throat, then through the nose only, (   noise like the sea or darth vada) practice with group, then  repeat 5-7 times.
  • 5        deep breaths. Inhale, Exhale (x5)
  • Refer        to ujjah breath throughout class practice

Explain benefits :- energising and relaxing,   increases oxygenation and builds internal heat.  Helps eliminate toxins, and insomnia.  Sound creates a rhythm to help with   practice.

Warm up 10
  • Mobilise        /warm up all joints  (x10        for each) – finger massage; wrist shake r & l), hand clenching (r & l)        & wrist bending (r        & l), wrist joint rotation        (r & l) arm shake (r        & l), elbow bending        (both arms out & touch shoulders with fingers), shoulder socket rotation (both        arms), Hip Circles, Pelvic tilts, leg shake (l & r), Hip Rotation, inward outward x 4 (l        & r).  Leg swings x 20 (l        & r).
Asanas 2510 
  • Modified        surya namaskar x 3 (See sun salutation breakdown)
  • Standing poses
  1. Padangusthasana
  2. Ardha        Chakrasana Half wheel pose with back bend
  3. Uttita        Trikonasana (to students ability) R & L Leg
  4. Viraabhadrasana        2 – warrior 2 R & L Leg
  5. Parsvottanasana
  • Sitting poses
  1. Dandasana
  2. Janu        Sirisasana  R & L Leg
  3. Naukasana        Boat pose (offer modifications)
  4. Sethu        Bandhasana Bridge pose
  5. Shoulder        stand (offer modifications or         keep in bridge pose)
  6. Matsyasana        – Fish pose
  7. Jathara        Parivartanasana R & L simple twist

Cool down

  1. Knee        to chest

Relaxation

  • Shavasana        – Corpse Pose – Lie down, (tense relax technique) up to 10 mins longer        for beginners wiggle approach to awaken.         Bring the class to seated roll to side up and thank.

ASHSTANGA YOGA INTERMEDIATE 1

Mins Class Outline
Introduction 2
  • Welcome
  • Verbal        Screening
  • Information        on the structure of  Class/Theme
Breath   Practice 3 Introduce Anuloma viloma-  single nostril Breathing Begin in half   lotus/ comfortable position –  repeat   15 times
Warm up 5
  • Mobilise        /warm up all joints  (x10        for each) – finger massage; wrist shake r & l), hand clenching (r & l)        & wrist bending (r        & l), wrist joint rotation        (r & l) arm shake (r        & l), elbow bending        (both arms out & touch shoulders with fingers), shoulder socket rotation (both        arms), Hip Circles, Pelvic tilts, leg shake (l & r), Hip Rotation, inward outward x 4 (l        & r).  Leg swings x 20 (l        & r).
Asanas 15

10

 

 

 

 

 

10

 

 

 

10

 

 

 

 

5

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Surya namaskar A & B x 5 sun salutation A   & B

  • Standing poses
  1. Padangusthasana        Standing forward bend bound toe
  2. Uttita        Trikonasana  Triangle Pose
  3. Parivritta        Trikonasana  Revolved Triangle        Pose
  4. Utthita        Parsvakonasana Ext Side Angle Stretch Pose
  5. Prasarita        Padottanasana A B C Wide Leg Intense stretch
  6. Parsvottanasana        Intense stretch to the side
  7. Utthita        Hasta Padangusthasana A , & B, D         extended hand to big toe pose
  • Sitting poses
  1. Paschimottaanasana        A & B west posterior stretch pose
  2. Purvattanasana        East side stretch pose
  3. Janu        Sirisasana  R & L Leg
  4. Naukasana        Boat pose
  5. Marichyasana        A & C
  6. Sethu        Bandhasana Bridge Pose
  7. Pashschimottasana        A
  •   Inversions
  1. Sarvangasana        Shoulder Stand
  2. Halasana        Plough Pose
  3. Matsyasana         Fish pose

 

Relaxation

  • Shavasana        – Corpse Pose – Lie down, (tense relax technique) W iggle approach to        awaken.  Bring the class  side roll up to seated thank class for        hard work end class.

ASHSTANGA YOGA INTERMEDIATE 2

Mins Class Description
Introduction 2
  • Welcome
  • Verbal        Screening
  • Information        on the structure of  Class/Theme
 Breath Practice  3
  •   Ujjahi Breathing/ Anuloma Viloma single  nostril breathing
  •   Begin in half lotus/ comfortable position
  • Repeat        15-20 times
Warm up 5
  • Mobilise        /warm up all joints  (x10        for each) – finger massage; wrist shake r & l), hand clenching (r & l)        & wrist bending (r        & l), wrist joint rotation        (r & l) arm shake (r        & l), elbow bending        (both arms out & touch shoulders with fingers), shoulder socket rotation (both        arms), Hip Circles, Pelvic tilts, leg shake (l & r), Hip Rotation, inward outward x 4 (l & r).  Leg swings x 20 (l        & r).
Asanas 15

10

 

 

 

 

 

10

 

 

 

 

8

 

 

 

5

 

 

Surya namaskar A & B x 5 sun salutation A   & B

  • Standing poses
  1. Padangusthasana/Padahastasana
  2. Uttita        Trikonasana  Triangle Pose R &        L
  3. Parivritta        Trikonasana  Revolved Triangle        Pose R&L
  4. Utthita        Parsvakonasana Ext Side Angle Stretch Pose
  5. Prasarita        Padottanasana A B C & D Wide Leg Intense stretch pose
  6. Parsvottanasana        Intense stretch to the side R & L
  7. Utthita        Hasta Padangusthasana A , & B, C & D  extended hand to big toe pose
  • Sitting poses
  1. Paschimottaanasana        A,B,C,D west posterior stretch pose
  2. Purvattanasana        East side stretch pose
  3. Janu        Sirisasana  R & L Leg
  4. Navasana        Boat pose
  5. Marichyasana        A  B & C
  6. Urdhva  Dhanurasana Upward Bow Pose (wheel        pose)
  7. Pashschimottasana  seated forward fold
  •   Inversions
  1. Sarvangasana        Shoulder Stand
  2. Halasana        Plough Pose
  3. Matsyasana         Fish pose
  4. Sirsasana        Headstand
  5. Child        Pose

Relaxation

  • Shavasana        – Corpse Pose – Lie down, (tense relax technique) up to 10 mins longer        for beginners wiggle approach to awaken.         Bring the class to seated roll to side up and thank.

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