Lesson Plan for Beginners.

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.
Pose Transition
Gracious Pose or Bhadrasana, also called Sukhasana. Sit cross-legged, lengthen the spine, hands resting gently on lap. Roll shoulders up down and back and eyes closed.
Overhead Stretches/ Chest Opener Interlace fingers, extend hands out in front, shoulders roll down and back. Deep breath in , breath out. Reach arms overhead, breath in, tilt to the right, exhale, breath in and back to the center, exhale and tilt to the left. Inhale and back to center.
Mountain Pose or Thadasana. Stand with feet hip width apart, pressing firmly on the ground. Relax knees, lift rib cage, shoulders drop down and back.
Sun Salutation-A  
1)Anjali Mudra 2)Uttanasana 3) Ardha Uttanasana 4) Uttanasana 5)plank pose 3)upward dog 4) downward dog 5)uttanasana 6)Ardha Uttanasana 7)Uttanasana 6)Anjali Mudra. Palms come to hearts center, inhale, swoop the arms above overhead. Exhale, swan dive to forward bend to Uttanasana, finger tips touching the floor on the side of your feet, (bend your knee, if you need to). As you inhale, lengthen through the front of the body and look up, as you exhale step back and come to plank pose, continue through exhale, lower your body/drop your chest any amount, elbows tucked into the side of the body. From here, pulling the spine through the arms to Upward dog pose as you inhale. Exhale and get into Downward dog, fingers spreading wide pressing on the mat, legs straight, heels come all the way to the floor, thighs engaged. Hold for 4 counts of breath. Bend knee, exhale, jump forward or step forward, feet between your arms, folding the body in ( Uttanasana). Inhale, lengthening though the front of the body, look up (Ardha Uttanasana). Exhale folding the body in (Uttanasana). Inhale, taking the hand over the head, looking up to the finger tips. Exhale and back to Anjali Mudra.
Sun Salutation-B  
1)Anjali Mudra 2)Uttanasana 3) Ardha Uttanasana 4) Uttanasana 5)plank pose 3)upward dog 4) downward dog 5)crescent pose 6) Plank Pose 7)Crescent Pose 8)Plank Pose uttanasana 9)Ardha Uttanasana 10)Uttanasana 11)Anjali Mudra. Begin from samasthithi, as you exhale, bending the knee, heels pressing on the mat, scooping your arms upwards over head, reaching to the fingertips. Looking up to the fingertips (Chair Pose or Utkatasana). Exhale, bend forward, folding the body in (Uttansana). Inhale, come half way up, looking at the font (Ardha Uttanasana). Exhale, step back into Chathuranga, plank pose, lower the body, drop chest/heart down, elbows tucked into the side of the body. Inhale, pulling the spine through the arms to Upward dog. Exhale back to Downward dog. Step right foot forward between the hands, bend right knee with the knee over the ankle, arms come over the head, hands together, looking to the finger tips (Crescent Pose). Exhale and hands back to the floor, step back into Chaturanga, plank pose, elbows tucked to the side, heart lower to any amount, inhale to Upward dog, exhale to Downward dog, fingers spread, lengthen the arms, hold   4 counts breath. Step left foot forward between hands, bend left knee with knee over the ankle, arms come over the head, hands together, looking to the finger tips (Cresent Pose). Exhale and hands back to the floor. Step back into Chaturanga, Plank Pose, body lower to any amount, inhale to Upward dog, Exhale to Downward dog. Hold 4 counts breath. Exhale and jump or step feet between hands, drop head (Uttanasana). Inhale and look up half way (Ardha Uttanasana). Exhale fold body in, drop head. Inhale and scoop arms above head, hands together, looking up to the finger tips, bend knee to chair pose or Utkatasana. Exhale back to Samasthithi.
three legged dog core work from uttanasana, firmly place the palms on the floor and step back into down dog. Inhale lift the right leg. Keep the hip square and the toes spread. Bring the right knee to the right elbow. Extend three legged dog. R knee to chest. TLD. R knee to L elbow. TLD. Do three times on each side
Warrior 2 or Virabhadhrasana 2 Stand at the top of your mat in the mountain pose and walk your R leg towards the back of your mat (about three or so feet behind). Place your R foot so that it is perpendicular to your left (front) foot; the heel of your front foot would intersect the arch of your back foot if you drew an imaginary line. Inhale as you slowly bend your left knee so that your knee is over your ankle and your thigh is parallel to the floor (if this is too strenuous simply do not bend as deep). Lift your arms up by your sides at shoulder level, one pointing forward and one toward the back of your mat. Reach your shoulder blades toward one another to strengthen your back and open your chest. If it is comfortable for your neck, turn your head to gaze beyond the middle finger of your left (front) hand. Feel the contrast of your feet and legs grounding strongly into the earth while your spine stands tall
Warrior 2 or Virabhadhrasana 2 Repeat Other side Repeat the other side
utthita parsvakonasana/reverse virabhadrasana bend your R knee. Ground the L foot parallel with the back of the mat. Place R hand on outside of R foot. Extend L arm over L ear. Flow into reverse virabhadrasana. Make this your flow. Repeat on L side. Go through down dog split flow to get R foot in front again.
utthita parsvakonasana/reverse virabhadrasana-Repeat on the other side Repeat the other side
Eagle Pose or Garudasana From standing, shift your weight onto one foot, bend your knee slightly, then lift your other leg and wrap it over and around your standing leg. Hook the top of your foot behind your standing calf if possible. If your left leg is on top, you can also double wrap your arms so your right arm is on top. Sink your hips square to the front as you lift your elbows. Pull into the center line.
Seated Forward Bend or Paschimottanasana Sit on the one end of the mat with legs stretched out in the front. Reach your arms to the side, inhale, lengthen the spine. On an exhale hinge forward from the hip, lengthen front of the torso. Hold your shin or ankle or feet depending on your flexibility.
Head of the knee pose or Janu shirshasana Sit on the mat. Have legs extended towards the front, Bend right knee sliding the sole of the feet to the inner thigh of left leg. Drop the knee to the side. Press down to the sit bones,extend the arms out to the side, inhale, lengthen the spine, lift up. On an exhale, hinge forward from the hip, turn rotate towards the left leg, reaching finger tips wrapped around left foot.
Repeat the other side.  
Marichyasana A Sit on the mat. Have legs extended towards the front. Bring left foot in, place it flat on the mat, heel as close to the hip as you can, right hand on the ground behind. Lengthen the spine, raise left hand up, exhale, extend left hand reaching forward inside the knee, left arm around the left leg, and reach right arm around grabbing the hands together. Keep the right leg extend away from you. Take a breath in, straighten up and bend forward to the right leg, squeezing the shoulder back.
Repeat the other side.  
Child Pose or Balasana Kneel on your mat and sit on your feet. Place forehead on the floor, rest your arms on the side with palms facing up, or stretch arms out in the front. Stay for 4 counts in, 4 counts out.
Bound Angle pose or Badha konasana (also called Cobbler Pose) Sit on the mat. Have legs extended towards the front. On exhale, bend knees and bring soles of feet together to touch. Bring your heels as close to pelvis as you can. Lengthen the spine, keeping the sitting bones rooted. Stay in this pose or to intensify, come into forward bend. Lengthen the spine.
Shavasana Lie on the mat, spread legs one to two feet apart, toes turned outwards, arms on the side, palms facing up. close the eyes, relax the neck, breathing normally. Stay in this pose for 3 minutes.

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