By Sanjeev Patel, CYT
Is there a perfect lesson plan for teaching Yoga classes? There are many opinions about how to design a Yoga class. Bikram Choudhury believes he has found it in his 26 technique sequence. There are so many sequences and combinations, it boggles the mind. Below is my sequence, and you may decide to give it a try.
Five minutes of Pranayama exercises (Kapalabhati and Alternate Nostrils) in the Easy Posture or in the Perfect Posture.
Warm-up and limber-up exercises, 10 to 15 minutes.
Three cycles of Sun Salutations for morning classes.
Tree Posture or Vrkasana and its variations, three times.
Forward Bending Asanas:
Padahastasana, and its variations for beginners, three times;
Cat Posture, twice. Pashimottanasana, two or three times.
Backward Bending Asanas:
Bhujangasana (Cobra pose) and Salabhasana (Locust pose) and variations, three to four times each.
Ardha Matsundhasana (Spinal Twist), twice on each side.
Thunderbolt Posture or Vajrasana and Cowface Posture or Gomukhasana, once each for about twenty seconds.
Wind Relieving Posture or Paramamuktasana and variations, ten seconds each.
Sarvangasana (Shoulder Stand), from one to three minutes – then lower down in Halasana (Plough pose) for one to two minutes – then counter stretch the neck in Matsyasana (Fish pose) for half the time of Shoulder Stand.
Conclude with five to ten minutes of relaxation in the Corpse pose (Savasana).
There is much room for substitutions or modification here. For example: Legs up the Wall pose (Viparita Karani) could be practiced instead of Shoulder Stand. The most important point of all is the perfect sequence is a myth. In Hatha Yoga: There is always room for changing or modifying any technique.
© Copyright 2010 – Sanjeev Patel / Aura Publications
Sanjeev Patel is a certified Yoga teacher and an exclusive author for Aura Wellness Center.
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