Make sure you know this sequence so well that you could do it backwards. This is a great way to unleash creativity in the group and will turn into more of a “laughter yoga class” which is a lot of fun. The class then learns the mantras while performing the poses. You could split the class up into groups of two and each pair has to come up with a mantra to share with the group. Or maybe you could even ask the class to come up with a mantra for each pose. Or you can come up with your own mantra for each pose. The Sun Salutations Lesson Plan you downloaded in Step 1 has a Sun Salutations With Mantras Handout. It also adds a spiritual and meditative aspect to the practice. Just let your hair down and unleash the child within.Īdding mantras to Sun Salutations is a whole lot of fun for the class. Let your students know there are no rules and no right or wrong. And a student with arthritis may get a chair and do some Chair Sun Salutations. For example, the advanced students may want to make it a wee bit tougher by adding Chair Pose or Side Stretch Pose. It’s one of the easiest sequences to spice up. A nice trick to help this is to ask them to smile while practicing Sun Salutations.Īsk your students to use their tuition to come up with their own variations of Sun Salutation. The longer they stay in the pose, the deeper the root grows and the more grounded they become.Īsk your students to allow themselves to enjoy the sequence. Ask your students to to feel roots growing under their feet when they’re in Mountain, Forward Bend and Downward Dog poses.
Practicing Sun Salutations is a great way to become grounded by being aware of the ground beneath us. Most of us in this crazy, fast Word don’t feel very secure and stable physically or mentally. Here are some examples of Sun Salutation themes…
There are lots of Sun Salutations themes you can use. You can instantly turn an average yoga class into an inspiring yoga class by giving your class the gift of a “theme”.
#Sun salutation yoga sequence download
All those versions are available to download within the Yoga Teacher Lesson Plan Kit, along with 1000+ other editable yoga lesson plans.ĭownload the FREE sun salutations yoga class plan Then after that you could teach them a few harder versions such as Surya Namaskar B or Surya Namaskar C.
#Sun salutation yoga sequence full
Once your students get got good at Surya Namaskar A, you could teach them full Surya Namaskar (see download link below). Mountain pose (Tadasana): Hold for one breath.I created the Surya Namaskar yoga lesson plan using the MS Word Yoga Lesson Planner.īefore teaching Surya Namaskar, you could start off with Surya Namaskar A (slightly watered down version of Surya Namaskar). Upward hands pose (Urdhva Hastasana): Hold for one breath.ġ2. Standing forward fold (Uttanasana): Hold for one breath.ġ1. Half lift (Ardha Uttanasana): Hold for one breath.ġ0. Consider this your resting pose, which will strengthen your arms and stretch your shoulders.ĩ.
Downward-facing dog (Adho Muhka Svanasana): Push your hips up and back into downward-facing dog, and hold for one breath. Lift your legs away from the ground and keep your shoulders down away from your ears. Upward-facing dog ( Urdhva Mukha Svanasana): From chaturanga, straighten your arms as you inhale and roll to the tops of your feet. Tuck your toes and lift your head, neck, shoulders, and pelvis off of the floor, engaging your core.Ħ. Keep your hands shoulder-width apart (or slightly wider), and point your elbows back behind you, hugging your shoulder blades to your back and opening your chest. Limb staff pose ( Chaturanga Dandasana): Place your hands on the ground and hop or step your legs back behind you. Half lift ( Ardha Uttanasana): Inhale and lift your body halfway up, resting your hands on your shins. Standing forward fold ( Uttanasana): Keeping your feet in their shoulder-width position, engage your core and fold forward toward the ground. Upward hands pose ( Urdhva Hastasana): Lift your arms over your head with your fingers toward the sky, thinking about keeping your fingertips, arms, and shoulders in one line. Lift your chest lightly and hold for one breath.Ģ. Think about aligning your hips over your feet, and shoulders over your hips, and keep your arms by your sides. Mountain pose ( Tadasana): Stand with your feet hip-width apart and parallel, with your weight distributed evenly.
0 kommentar(er)
