Svastikasana Tadasana (Standing Pose) Urdhva Hastasana (Twice

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Svastikasana Tadasana (Standing Pose) Urdhva Hastasana (Twice

Lesson Plan Week of 6 April 2020 This is a basic lesson plan and hopefully be the start of your own self-practice. Yoga is best practiced regularly - daily if you can manage. The plan is designed for people attending the centre, you should practice carefully, working with awareness with no strain or pain and stay within your limitations. Christina Svastikasana Sitting crossed legged on a couple of blankets Tadasana Standing with your back (standing pose) against the wall is helpful Urdhva Hastasana 1 Try separate arms first (twice) 2 Both arms shoulder width apart with palms facing 3 Palms facing forward Baddhanguliyasana With fingers interlaced Paschima Holding elbows from behind Namaskarasana both sides Utthita Trikonasana 1 Top hand on waist 2 Arm up to ceiling Virhabadrasana 2 Don’t let the front knee go beyond the ankle Utthita Parsvakonasana First, elbow to top thigh Reach lower arm to floor (use books under fingers if you can’t reach) Virhabadrasana 1 1 With hands on hips, turn back foot in well and turn front leg out. 2 Turn chest towards front leg lift arms up and bend the front leg Utkatasana 1 Sit on a chair and lift arms 2 Start standing & then start to sit onto a chair (if you can’t reach the chair it doesn’t matter do what you can) Parsvottanasana Turn both legs towards chair, place hands on chair & look over the back of the chair Uttanasana Wide feet holding back of ankles or hands to a chair or a wall. Dandasana Sit on a folded blanket Back to the wall, feet apart Adho Mukha Virasana Bent knees separated coming forwards with support eg. blanket for head Paschimottasana Belt round feet and extend spine upwards Janu Sirsasana Belt round foot and extend spine upwards Legs up wall or Shoulders on supporting foam Shoulder stand pads or blankets for shoulder stand Halasana Feet to chair, feet to floor, feet apart. Blankets under shoulders Savasana Head NOT rolling back, if tilting use a blanket for support If anything is unclear please contact me on 01260 279565 or 07970186109 or email [email protected]. Christina .

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