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LESSON PLAN AIMS & OBJECTIVES

Name: George Watts Date: 28th June 2010 Location: LLandod No. of students: 10-20Level of Students: Beginners and Intermediates Time: 19:00

LESSON TOPIC: SUN SALUTATIONS

THEME: Pushing your edge

OBJECTIVES: By the end of the lesson students should/will be able to:

Perform SUN SALUTATIONS safely Prepare for SUN SALUTATIONS State 1 or 2 benefits and precautions of doing SUN SALUTATIONS Experiment with 2 or 3 rest positions (child, savasana, crocodile, mountain)

HANDOUT/READING: Sun Salutations & Chakras Handout

PROPS: Blanket

SUN SALUTATIONS LESSON PLAN

TIME M LESSON CONTENT BENEFITS STICK VIDEO ALTERNATIVES (A)MODIFICATIONS (M)PRECAUTIONS (P)

19:00 5 Savasana 1) lie comfortably on back with legs/arms apart & feet to side & palms up; 2) Release lower back to floor; 3) close eyes; 4) Inhale let abdomen rise (breathe in/out through the nose); 5) exhale let abdomen fall; 6) Feel heavy/relaxed with each exhalation; 7) Sit in easy posture (to the right or spinal rock)

Tune into body. Calm. Tranquil. Inner Peace. Clarity.

http://georgewattsyoga.ning.com/video/corpse-pose-savasana

(M) Knees up; Blanket under knees; Blanket under head, (A) Crocodile; Child’s pose

19:05 5 SAVASANA - Lying Arm Raises – 1) Lie in corpse with palms down; 2) Inhale & raise arms overhead & touch floor behind; 3) exhale bring arms to sides; 4) repeat 8 times

Flexibility in spine, shoulders

(M) Knees up; Blanket under knees; Blanket under head, (A) Crocodile; Child’s pose

19:10 5 Knee To chest Forehead to knee: 1) Lie comfortably on back with legs together & arms at sides (palms down); 2) Inhale & lift right leg high; 3) exhale bend knee to chest; 4) wrap arms around knee & pull knee into abdomen; 5) take deep breathe & bring forehead to knees; 6) exhale and release to floor; 7) Repeat on other side; 8) Do several times; 9) Shake & massage legs. Intermediate: 1) Lie comfortably on back with legs bent; 2) Place right foot on left knee; 3) Interlock fingers & bring left knee to chest: 4) Repeat other side. Shake & massage legs. Rocking: Interlock fingers and bring & bring knees to chest (both legs) and rock.

Flex calf & hamstring muscles (tight from sitting)

http://georgewatts.org/2010/06/03/knee-to-chest-stretch

(P) Do NOT do knee-to-chest if it causes or increases back or leg pain.

19:15 5 Limbering (x10 for each) – finger massage; wrist shake r & l), hand clenching (r & l) & wrist bending (r & l), wrist joint rotation (r & l) arm shake (r & l), elbow bending (both arms out & touch shoulders with fingers), shoulder socket rotation (both arms), leg shake (l & r)

Warming the body which reduces the risk of injury

(P) Stop if you feel dizzy

19:20 5 Eye Exercises In Mountain 1) Up-down (10x), close eyes, breathe deeply, feel eyes relaxing; 2) Left-right (10x), close eyes, breathe deeply, feel eyes relaxing; 3) Diagonal, upper left to lower right (10x), upper right to lower right (10x), close eyes, breathe deeply, feel eyes relaxing; 4) Circling (10x), close eyes, breathe deeply, feel eyes relaxing; 5) Rub & Cup

Constantly used & therefore deserve rest. Improve eyesight. Calming

http://georgewatts.org/2010/09/05/eye-exercises

(P) Remove glasses & hard contact lenses. Can keep soft lenses in as they will not interfere with the practice.

19:25 5 Neck Exercises In Mountain 1) Forward-backwards (x3): a) Chin to chest & let go of weight completely; b) move head backwards as far as possible without pain (mouth closed); 2) Tilting right-left (x3): a) tilt head to right; b) tilt head to left; c) Repeat x3; 3) Turning right-left (x3):

Relieve tension in neck & upper back.

http://georgewatts.org/2010/09/05/neck-exercises

(P) Move your neck slowly

19:30 5 FORWARD BEND (Paschimottasana)1) Sit with legs stretched in front; inhale & stretch arms up; 2) Exhale & bend forward from lower back ext from hips; 3) Bend forward & reach calves, ankles or feet (keep legs straight & wrap index fingers around big toe) & stay for 60 seconds; 4) Lift arms; 5) Spinal Rock

Stretch the back; hamstrings; improves posture.

http://georgewattsyoga.ning.com/video/sitting-forward-bend

(M) Bend knees more; Sit high on blanket, one leg forward

19:35 25 SUN SALUTATION (Surya namaskar) 1) Exhale in Prayer; 2) Inhale lift arms up; 3) Exhale bend forward; 4) Inhale left leg forward; 5) Hold breath in push up; 6) Exhale lower to floor; 7) Inhale mini cobra; 8) Exhale downward dog; 9) Inhale lung right foot forward; 10) Exhale left foot forward & forward bend; 11) Inhale arms up; 12) Exhale mountain pose; 13) Exhale Prayer position; 14) repeat 3-5 times

Complete exercise. Backwards on inhales & Forward on exhales = flowing movements. Aerobic. Do daily.

http://georgewattsyoga.ning.com/video/sun-salutation-a-surya

Position 1: Mountain: Keep the head, the neck and the whole body erect. Keep the knees close together, shoulders straight, feet together and hands folded at chest level. Look straight, exhale and close the mouth. Inhale and hold the breath

Helps to keep mind steady, helps to develop awareness

(P) Do not stiffen the body, be relaxed.

Position 2: Arms up & back bend: Inhale & stretch the arms up & arch the body back backwards from the waist, eyes open & looking at the sky. Push the hip out, expand the chest and relax the neck.

Elasticity of lungs. Flexible spine. Tones muscles of abdomen, chest, forearms & upper arms.

(P) Do not bend your knees and elbows. Keep the upper arms & ears aligned throughout

Position 3: Forward Bend: Exhale & bend forward from the waist. Press the palm down on the ground and the fingertips in line with the toes.

Increases suppleness of spine. Improves functioning of abdominal glands & digestive functions. Increases blood supply to facial muscles, eyes & brain. Helps improve memory, concentration & nervous system.

(M) fingers on floor instead of palms

Position 4: Leg forward: Inhale & take the back leg back and place knee and toes on the floor. Bring the right knee in front of the right knee in front of the right armpit. Bend the neck as far back as possible. Look up and hold the breath

Tones Sympathetic Nervous System. Improves eyesight as you gaze up. Improves functioning of thyroid glands as throat is stretched up. Tones lungs & functioning of abdominal glands. Tones the calf /thigh muscles.

(P) Palms & left foot should be in the same line. Do not look down or bend your neck.

Position 5: Push up/Wheelbarrow: Exhale, move the right leg backwards and place the toes, ankle and the knees in such a way that they touch one another. Support the weight of the body on hand and legs.

Strengthens palms, wrists & elbows. Muscles of forearms & upper arms are strengthened. Toes & floor muscles of the feet become elastic and flexible. Relaxes spine.

(P) Do not bend or arch up the neck & spine. Position the shoulders above the palms without bending the elbows.

Position 6: Lower to floor: Retain breath & bend arms & lower the forehead, chest & knees to floor; Keep hips up pulling in the abs (elbows kept high)

Testicles & prostate glands & uteruses are made strong. Spinal cord and spine are made strong. Menstruations are regularized. Chest, heart and lungs are made strong.

(M) Put knees on floor if it’s too much pressure on the core.

Position 7: Cobra: Inhaling, stretch the arm, keeping legs, knees and palms in the same position. Bend waist backwards and neck as far back as possible. Look up and hold the breath.

Builds up self-confidence and alertness. Increases suppleness of spine. Enhance elasticity of lungs. Palms, wrists and toes are strengthened.

(P) Do not rest the knees on the ground. Straighten the toes on the floor

Position 8: Downward dog: Exhale, bring the left foot back & place it beside the right. Simultaneously raise the buttocks and lower the head between the arms, so that the body forms a triangle with the floor. Aim to put the heels on the floor. Bend the head as far forward as possible so that the eyes are looking at the knees. Focus your awareness at the neck area.

Improves thyroid glands ‘functioning as chin and throat come closer. Calf muscles and thigh muscles gets toned. Flexibility of floor muscles of the feet is enhanced.

(P) Do not bend your elbow and knees.

Position 9: Leg forward

Same as position 4

Position 10: Arms up & back bend:

Same as position 2

Position 12: Mountain:

Same as position 1

20:00 5 CHILD'S POSE – 1) Lie on stomach (forehead on floor & hands next to chest; 2) Inhale onto all fours; 3) Exhale bum to heals while stretching arms; 4) Rest bum on heals (forehead on floor, arms lose alongside legs, elbows bent) for 60 seconds.

Gently stretches the hips, thighs & ankles; Calms brain, relieve stress & fatigue, Relieves back & neck pain

http://georgewattsyoga.ning.com/video/childs-pose

(P) Diarrhoea, Pregnancy, Knee injury (M) Blanket between back thighs & calves

20:05 10 Progressive Muscle Relaxation In Savasana1) Tense & release in this order: forehead, eyes, neck, shoulders, abs, right arm, left arm, right leg, left leg, right foot, left foot, whole body.

Relaxation of a muscle requires deliberate thought. Pay full attention to relaxing muscles & organs.

http://georgewatts.org/2010/09/05/progressive-muscle-relaxation

(M) Blanket – student can put a blanket over them. Exhale with awareness to avoid sleep

20:15 15 Savasana & end with Namaste in Easy Posture1) Lie comfortably on back with legs/arms apart & feet to side & palms up; 2) Release lower back to floor; 3) close eyes; 4) Inhale let abdomen rise (breathe in/out through the nose); 5) exhale let abdomen fall; 6) Feel heavy/relaxed with each exhalation; 7) Sit in easy posture (to the right or spinal rock)

Tune into body. Calm. Tranquil. Inner Peace. Clarity.

http://georgewattsyoga.ning.com/video/corpse-pose-savasana

(M) Knees up; Blanket under knees; Blanket under head, (A) Crocodile; Child’s pose

Sun Salutations & Chakras – Stick Figures