Lesson Plan Week of 6 April 2020 This is a basic lesson plan and hopefully be the start of your own self-practice. 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 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 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 Wide feet holding back of ankles or hands to a chair or a wall. Sit on a folded blanket Back to the wall, feet apart Adho Mukha 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 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