LESSON PLANS
NICOLE - MORNING, SATURDAY 10TH OCTOBER 2009.
CENTERING
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Stage 1 (See Pranayama Module, P4)
Sectional breathing (diaphragmatic, intercostal and clavicular breathing)
The complete breath / Full Yogic Breath (use of all three sections of lungs in one
continuous breath)
LIMBERING
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Hugging the knees (keep chest open)
Hands on knees: inhaling pushing knees away, exhaling drawing knees in. Add forehead
to knees on exhale (Limitations: neck problems. Instead, imagine drawing head up).
Shoulders should be relaxed throughout.
Make pedalling movements with feet (legs not moving, only from ankles); ankle rotation
WARMING / STRENGTHENING POSES
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Supta Baddhakonasana (Lying cobbler). Lying down ensures the spine is straight – good
for beginners.
Supta Vrksasana (Tree Pose Lying down)
Sukasana (Tailor pose): sitting with legs bent. Added side stretch
Marjariasana (Cat pose) to cow pose. Moving into…
Shashankasana (Hare pose). Then moving into…
Balasana (Child’s pose)
Adho Mukha Svanasana (Dog head down/downward dog)
Uttanasana (standing forward bend) Holding onto elbows, arms behind head. This keeps
chest open and spine straight (so, is good for beginners. Arms down tends to curve the
spine). Always keep a micro bend in the knee for safety of joints and lower back.
Tadasana (Mountain pose) There are varieties of this pose. In this one, the outside of
feet are parallel so the big toes are not! Feet hip distance apart. Standing is different for
women and men.
Vrksasana (Tree pose). Position of hips is important – make sure they’re square
dandasana (Staff pose) Sitting with legs out straight, legs engaged.
Marichiasana (spinal twist). Sitting, one leg in, one out. Make sure the straight leg is
forward –it will have a tendency to go to one side. Only twist the spine – not so much the
neck.
Setu Bandha (bridge pose) weight on shoulders. Heels beneath knees. Back bend: chest
opener, inversion. Position of hips is important.
Ardha sarvangasana (Half shoulder stand) put your weight onto your hands before onto
upper arms and shoulders.
RELAXATION
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Yoga nidra
MARIE - MORNING, SUNDAY 11TH OCTOBER.
ASANA PRACTICE WORKSHOP: SHOULDERS,
ELBOWS, WRISTS
CENTERING
LIMBERING
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Lying down, arms at the sides, shoulders back. Palms open, thumbs pointing upwards.
Raise arms so that they are perpendicular to the floor. Keep shoulders on the floor. Raise
arms overhead until thumbs touch the floor (this will prevent you moving your arms too
far – they should be in line with your ears). Often lower back will separate from the floor.
To prevent this, when arms are perpendicular to the floor, stretch them away from the
floor (out of the sockets) and then move them overhead and touch floor. Only your arms
should move, the rest of your body should be still.
Standing, link fingers behind back and raise hands. (Preparation for reverser prayer
position)
WARMING/STRENGTHENING POSES
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Garudasana (Eagle pose). This stretch is between the shoulder blades and the back of
the shoulder joint. Keep shoulder blades open.
Arms bent, palms to elbows together in front. Raise left arm slightly: put it over right
bicep; back of hands touching each other – you can do it left palm facing your face, right
palm facing away – just to get positioning; wrap right hand around so palms are touching;
twist arms so hands are perpendicular to your face. Raise arms only a little (not too high
or shoulder blades will rotate).
gomukhasana (Cow face pose) variation: arms only. Extend arm fully upwards, full
inward rotation of extended arm. Bend at elbow. Keep elbow up straight above shoulder.
Extend other arm to the side. Rotate it thumb downwards and back as much as possible.
Move arm down to behind back before bending. Touch fingers
Adho Mukha Svanasana (Downward dog) Arms shouldn’t be at too high an angle. Arms
and legs are supports. Lift shoulders and pelvis. Don’t arch back.
Pashchima Namaskarasana (Reverse Prayer position)
parsvottanasana (forward stretch over one leg with reverse prayer)
Elbow Stand – very good to stretch the shoulders – to help with headstand (and
downward dog if overly using shoulders). Reach upwards with feet and push downwards
with arms – this will stretch arms and pull shoulders into correct position.
Janusirsasana – (seated forward stretch, one leg).
Ardha matsyendrasana –(spinal twist - with one leg crossed over the other knee and the
foot resting on the floor).
NICOLE - MORNING, SATURDAY 7TH NOVEMBER
CENTERING
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Aum
Relaxation technique 1 (see booklet)
LIMBERING
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Lying on back, hugging the knees, rocking holding knees. Holding the knees, moving
them around in a circle. This is good for the sacrum. (Neck is better protected with the
shoulders down). To ensure shoulders are on the floor: stretch the arms up to sky as
much as possible. The shoulders will come off the floor. Then put them back onto the
floor.
Still on the floor - Spinal twist by turning knees to floor. Difficult version starts with the feet
off the floor. Keep it connected to the breath.
Flowing Setu bandha. Hips up, arms down; arms down, hips up.
Supta baddhakonasana. 2 variations: holding ankles and then holding underneath the
ankles/heels (arms twisted outwards, i.e. thumbs point up and then away from the body
then hold the outsides of the ankles).
Rock forward and back and then up to sitting. Limitations: abdomen after c-section, back
problems.
sukasana and sitting side stretch. (this is limbering for trikonasana) no weight on hands.
It’s about expanding up and then bending.
WARMING/STRENGTHENING
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Marjariasana flow – make sure to push abdomen to sacrum for the entire flow (helps with
lower back and makes a better stretch in the spine)
Mini suryanamaskar:
Shashankasana (Hare) – Balasana (child) – vajrasana (thunderbolt) – all 4s
Hare – thunderbolt (with arms up) – all 4s
You can integrate adho mukha svanasana
Adho mukha svanasana. Then walk hands back or feet forward to come up to standing
uttanasana with bent knees so chest touches thighs. Then raise the butt to the sky.
Eventually the head touches the knees. Modification: hands clasping elbows behind head
(ensures straight back).
tadasana a.k.a. samastiti (heels not touching)
vrksasana - keep hips square. Use thighs to push against foot to keep it up (not bare
leg!)
Standing side stretch: keep hips square. Leaning against a wall helps this pose
Standing twist – with L foot over R then turn to the right. (variation of standing twist
marichiasana)
Trikonasana – make sure thigh, knee, foot are in a straight line. try to keep the weight on
the back leg (Rotating the front thigh OUT helps). Maintain a micro-bend in the knees to
prevent cracking (when getting into the pose).
bhujangasana – no weight on hands. It’s not about height. Feet and ankles MUST be
together. Coming forward, imagine your nose is dipping in ice cream (forward and up).
Shoulders back. Hands on the floor with thumbs at the nipple line. Push elbows into ribs
– back towards the heels. Lift out of the hips – it’s about expanding
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Variation: arms to the sides (gives you leverage). Careful: don’t let the neck compress by
turning the head up too much.
Variation: interlacing the fingers behind the back
Variation: hands in front of face on the floor, elbows out to the side (good for beginners.
Advance to hands under chest)
Variation: up on elbows (i.e. elbows directly under shoulders, forearms on the floor) – can
be too high for some people
Push back into balasana
This is said to be a “counter pose” to cobra. However, it’s about balancing energy, not
undoing the pose. The cobra shouldn’t make you feel that you need to do balasana as a
physical relief.
Setu bandha – variation with feet apart.
marichiasana – always do the right leg first. Elbow on outer side
PRANAYAMA AND RELAXATION
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Savasana
Sectional breathing
Complete breath
Quick yoga nidra
Up to Sitting, mini prana meditation.
NICOLE - MORNING, SUNDAY 8TH NOVEMBER 2009
CENTERING
Lying down. Think of your intentions. Why are you here?
LIMBERING
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Knees to chest, rocking. Lift head – make sure neck is free and shoulders are down. This
is difficult for people with tight shoulders. Lengthen the neck and then lift the head. Hold
the knees and rotate in circles.
Supta garudasana – lying eagle. Lots to think about in this pose so good preparation for
standing postures later. Bring arms towards ceiling. Shoulders and head off the floor. Can
do this standing as a limbering pose but standing is more warming/strengthening.
Sputa baddhakonasana: hips and chest open. Preparation for trikonasana.
WARMING/STRENGTHENING
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Setu bandha. Flowing. With arms. To get chest open, push lower back (as will be pos. in
bridge) into the floor and clasp elbows, raise arms above head (not raising hips this time)
Marjariasana flow : Table – cat –cow sequence
Baby suryanamaskar:
Shashankasana – Hare
balasana – child
vajrasana – thunderbolt
table
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Adho mukha svanasana: from table, lift knees slightly. Lean back onto heels (almost) and
then lift up butt to sky. This is good for stretching the shoulders. For a tougher version
start in hare position and go up.
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Uttanasana
Tadasana
Vrksasana
Uttanasana
Trikonasana – keep knee out. Keep micro-bend in the knee = no cracking
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Parsvottanasana – can go from trikonasana into this and then into parivrtta trikonasana.
However, you won’t be able to do this with feet 3-4 feet apart as it’s too difficult.
Bhujangasana
salabhasana (locust) see Iyengar’s – very hard!
Setu bandha – modifications : on foam block; holding ribs
Ardha Sarvangasana Half shoulder stand – roll in. use momentum to get up
sarvangasana – Shoulder stand – modification: roll in. Or, start with legs straight, engage
abdomen, go up with legs straight and adjust arms. Shoulder stand is a complete
posture. Can do it on its own. Try to close your eyes. It’s not for beginners. Good re.
nerves, tension, stomach problems.
Halasana
Savasana
Marichiasana
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RELAXATION
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Yoga Nidra
NICOLE - MORNING, SATURDAY 5TH DECEMBER
CENTERING
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Lie on the floor. Pay attention to the body. Sore parts. Think of your intentions/future (this
may be too much for some people)
People don’t necessarily come to yoga for the spiritual aspect but usually for physical
reasons.
Aum: give people the option to mmmm along. Make sure the tongue is touching the
palette as the vibrations massage the pituitary gland.
LIMBERING
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Lying down. Interlacing the hands behind the thighs and pulling the knees
Pawanmuktasana movements: head and shoulder stay on the floor. Bring up one leg 30˚,
60˚, 90˚ and lower leg slowly (more advanced)
Supreme pigeon – lying on the back. This is a hip opener. Right foot on left knee. Raise
thighs. Straighten left leg (this intensifies the pose) and hold up for 5 breaths. Repeat on
other side
Rock left-right
Rock back-forward up to sitting
Baddhakonasana To help improve the pose: work the ankles to the floor. Open the soles
of the feet to you. Keep the chest and the back straight.
Sukasana (easy cross-legged). Heels must be further away from you – at the level of the
knees. Helps to get into lotus pose.
Side stretch in sukasana. Raise one arm. Extending it, lean to the other side. Repeat 3
times each side.
Sitting twist (in sukasana): left hand on r knee, r hand behind. Easier version: r hand on r
knee, l hand behind.
WARMING / STRENGTHENING POSES
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Back to all fours.
Marjariasana – variation: r leg and l arm raised. Keep hips level. Repeat other side.
Extended balasana: with arms extended, heels touching the butt. Tail bone curled down
(in hare, it’s straight)
Adho Mukha Svanasana
Uttanasana: chest touching thighs
Vrksasana: variation: hands on hips, L heel at 90˚ angle to R foot, resting heel on R foot
but with no weight. Hands to Namaste. Heel on calf, raise hands up. Repeat other side.
Can do this against the wall
Trikonasana
Parsvottanasana. Preparation first : hands behind back interlinked, legs together and
bent, lean forward. Then, reverse prayer before doing parsvottanasana n
Parivrtta trikonasana: heels not in line with this on. R foot 90˚, left foot turned in slightly
but stepped out. Left hand on hip, R arm extend up and then down R side of foot.
All fours – side plank (variation of trikonasana) with bottom knee on the floor
Bhujangasana
Setu Bandha
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Sarvangasana – full posture. Also on the wall: Lie on back with bum as close to wall as
possible. Put legs straight against the wall. Bend knees, feet on the wall, weight onto
hands (under hips), push off the wall to straighten up to shoulder stand.
Dandasana – also extended (arms up)
Janusirsasana – seated forward bend over 1 leg. Arms up to build up strength. Tiny twist
to the straight leg as sternum should be over the thigh.
Paschimottanasana (seated forward bend over both legs)
Marichiasana – spinal twist. 2 types: easy: arm under thigh, harder: elbow on knee
RELAXATION
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Yoga nidra: max 5 mins, easily accessible for everyone. Normally yoga nidra is 15mins.
NICOLE - MORNING, SATURDAY 16TH JANUARY 2010
CENTERING
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Aum in Sukasana
At the end of the aum, the tongue should go to the roof of the mouth and the mind to the
third eye. The vibrations stimulate the pituitary(?) gland.
Savasana with Sectional breathing
Complete yogic breath
Arms rotate out on the inhale, rotate in on the exhale. Then add legs (like in the handout)
LIMBERING
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Right knee to chest, then left knee. Not holding knees, then holding knees
Supta Kapotasana (supreme pigeon)
Supta Baddhakonasana
Extended Sukasana
Sukasana with side stretch with the breath x 3
Parivrtta Sukasana (i.e. spinal twist)
Baddhakonasana
Baby Suryanamaskar:
 marjariasana flow – not too much rocking. Keep hands under shoulders. The
main point is to bring the chest between the forearms
 Shashankasana
 Extended Vajrasana – it can be hard for beginners to get into this straight from
Shashankasana and then from here into table. If so, put the arms down in
between.
 Table
Adho Mukha Svanasana (this is an inversion) tips: strong legs – weight will eventually go
into the legs. The arms have to be long and strong. The chest wants to go to the thighs.
At the beginning, the knees are bent and the seat to the heels and then up. This helps if
not warmed up.
Lunge with knee on the floor (if off the floor it’s hard on the hips and for alignment). Tip:
keep the torso back from the hip – not going forward onto the hip.
Tadasana
Vrksasana
Utkatasana – don’t bring the knees over the toes. Keep the tailbone tucked under. NO
bending from the hips. Then, to gain more depth into the posture, bend the hips.
Uttanasana (counterpose to Vrksasana and Utkatasana)
Trikonasana
Virabhadrasana I – it’s all about the position of the knees. Rotate the upper thigh. It’s a
back arch.
Virabhadrasana II – knee must stay in alignment with the ankle
Bhujangasana – a cobra has 1 tail (i.e. keep feet together) and no shoulders (shoulders
back).
Variation: with hands alongside the body pointing back, palms on floor. Buttocks
shouldn’t be tightened. For more height, gluteus minimus works
Variation: with hands under forehead and elbows out to the sides.
Setu bandha : feet close to seat (unless problems with knees) as it’s a better backbend.
Interlacing the hands behind the back gets more weight onto the shoulders. Engage the
legs
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Headstand (preparation only). Hare pose. Then head on the floor. Hands touching the
feet, seat into the air.
Ardha Sarvangasana - it’s best to do this after the headstand – not before.
Sarvangasana
Introduction to Halasana (i.e. feet not touching floor)
Dandasana
Marichiasana III – sitting bones have to be grounded for safety. Otherwise there is not
stability
Sukasana & Sectional Breathing and then Complete Breath
Relaxation no 2.
MARIE - AFTERNOON, SUNDAY 17TH JANUARY 2010
LIMBERING
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Pawanmuktasana (you can separate out different parts of the pawanmuktasana
movements and use some one week, others the next week, etc.)
Extended Sukasana
Sukasana with arms behind back
Sukasana with side-stretch (one hand on floor keeping a lift in the ribs on that side)
Sukasana with simple back arch (hands behind bum on the floor. Use arm support to lift
the chest)
Sukasana with forward bend (over crossed legs). Helps the position of the pelvis and the
rotation of the leg.
Sukasana with Spinal twist
Vajrasana
Shashankasana
Marjariasana and variations
WARMING / STRENGTHENING
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Adho Mukha Svanasana
Tadasana
Vrksasana OR Garudasana OR Dancer
Standing Sideways stretch (feet apart)
Standing twist
Utkatasana
Trikonasana
Virabhadrasana
Bhujangasana OR Setu Bandha OR Salabhasana
Setu Bandha OR Salabhasana OR Bhujangasana
Janusirsasana OR Intro to Janusirsasana
Ardha Matsyendrasana (seated twist – one leg straight on floor, other leg crossed over it
with foot on floor)
Ardha Sarvangasana
PRANAYAMA
RELAXATION
PADDY - AFTERNOON, SUNDAY 14TH MARCH 2010
CENTERING
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Nadi sadhana
Nadi shodhana
Lying down
LIMBERING
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Spinal rolls – side to side.
Knees to the right, head to the left and reverse
Spinal rocks – back and forth (promotes circulation along the spine)
Spinal rotation supta: right foot on opposite knee and over to the side, head turned to the
right.
Table pose
Shashankasana
Marjariasana
WARMING
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Table pose with twist: bring left hand over beside r. Knees together, raise right hand to
behind back. Then raise r hand to ceiling and look up to it. Repeat other side.
Preparation for virabhadrasana 1: kneeling, bring one foot to the front, place hands on
hips, then hands behind head, then hands straight up above head. Repeat other side.
Adho mukha svanasana
Suryanamaskar X 6
1.
with bhujangasana X 2
2.
with urdhva mukha svanasana X 2
3.
with squat at the beginning and end & virabhadrasana 1; X 2
Tadasana: close eyes, connect with breath for a moment. Awareness of how body feels
(you can do this before suryanamaskar and again afterwards to compare how it feels
afterwards)
Simple standing backbend
Half handstand (inversion) – builds strength in the arms/upper body
Setu bandha (supported under lower back with an upright block)
Salabhasana (in 3s)
Danurasana (bow)
Cobra
Camel
Sarvangasana (supported with 5 blocks and a blanket)
PRANAYAMA
Introducing breathing for beginners. Use:
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breath awareness
sectional breathing
full yogic breath
nadi sadhana & nadi shodhana
NICOLE - 10TH APRIL 2010
CENTERING
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Aum X 3 in Sukasana
Savasana – scan your body for discomfort
Sectional breathing
Complete breath
LIMBERING
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In Savasana: Rolling into a ball (foetal position) and then expanding (tensing then
releasing)
WARMING
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Suryanamaskar
STRENGTHENING
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Natarajasana (Dancer)
Trikonasana
Parsvottanasana
Parivrtta Trikonasana
Virabhadrasana II
Virabhadrasana I
Ardha chandrasana (Half moon)
Adho Mukha Svanasana
Dolphin pose
Introduction to headstand - sirsasana
Gomukhasana
Setu bandha
Sarvangasana
Halasana
Matsyasana (fish)
Paschimottanasana
Marichiasana II variation (leg on own side, arm forward between legs and arms around
back)
RELAXATION
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Yoga nidra
NICOLE - 11TH APRIL 2010
CENTERING
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3 aums in sukasana
Nadi sadhana (i.e. like nadi sodhana but without hands!)
Complete breath
LIMBERING
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Leg work: lifting one leg 1 inch, then other
Bend knee, foot on floor, lift opposite leg; both legs.
Leg lift, 30˚, 60˚, 90˚
Legs bent at 90˚ to body; twist to left, then right.
Leg raises – supported with belt. Then to the side.
WARMING
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Suryanamaskar
Natarajasana
Warrior II
Parsvackonasana – 2 versions (one with arm on knee, one with hand on floor)
Ardha chandrasana
Gomukhasana
Intro to sirsasana
Sirsasana (against a wall)
Sarvangasana (at the wall)
Halasana
Matsyasana
Paschimottanasana
Marichiasana I
RELAXATION
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Yoga Nidra
NICOLE - 17TH APRIL 2010
CENTERING
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Sukasana: Simple relaxation technique no. 2
Aum rounds (each person begins one round)
LIMBERING
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Suryanamaskar
WARMING/STRENGTHENING
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Tadasana
Intro to natarajasana
Virabhadrasana II
Parsvackonasana
Gomukhasana
Intro to Sirsasana
Sirsasana (against a wall)
Ustrasana
Setu Bandha
Urdhva danurasana = chakrasana
Ardha sarvangasana
Sarvangasana
Halasana
Matsyasana
Janusirsasana OR paschimottanasana
Marichiasana I
NICOLE – MORNING, SATURDAY 8TH MAY 2010
CENTERING
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Savasana: sectional breathing & complete breath
LIMBERING
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Savasana; R knee to chest and raise head on exhale. Repeat other side.
Both knees to chest, head raised on exhale. Up to sitting
Virasana – Ujjayi Breath
WARMING
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Suryanamaskar
Natarajasana
Parsvottanasana
Parivrtta trikonasana
CALMING
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Introduction to sirsasana
Balasana
Ustrasana
Locust
Danurasana (Bow)
Setu bandha
Ardha Sarvangasana
Sarvangasana
halasana
Paripurna Navasana
Dandasana
Paschimottanasana
Marichiasana I
NICOLE – MORNING, SUNDAY 9TH MAY 2010
CENTERING
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3 Aums
Sectional breathing
Complete breath
Kapalbhati breath
Bhastrika breath
LIMBERING
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All 4s
Shashankasana & look up.
Balasana
Extended Virasana/vajrasana flow with breath. With foam block between hands
Ardha mukha svanasana
Uttanasana
Extended tadasana flow with breath X 3
WARMING
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Suryanamaskar
Natarajasana
Virabhadrasana II
Ardha chandrasana (with brick for hand support)
Parivrtta trikonasana
Intro to sirsasana
Supported Sirsasana (against a wall)
Balasana
Full virasana – supported on blocks (1-2 under bum; 1-4 under torso)
Simhasana (Lion pose)
Purvottanasana (Reverse plank)
Paripurna Navasana
Ardha sarvangasana
Sarvangasana
Halasana
Savasana – 3 breaths
Matsyasana
Janusirsasana
Marichiasana III