Tag Archives: hips

My First Post

I think the easiest way to get this blog started, that will also benefit you, is to post a recent Yoga lesson plan I used in my classes.  I thought of this as a category last week.   One of my participants (and by the time he reads this I will hopefully have figured out his name, because he gave me a really thoughtful egg timer, which I will write about in the future) asked if I could email him the last lesson plan we had practiced, as he was going to be gone for Spring Break.  I promised to do so, albeit not as promptly as I had hoped I would.  Among my repeated reminders-to-self I thought that this might be useful to all my class participants.  I don’t have any clue how to organize the different lesson plans, but I suppose I will figure it out.

This lesson plan was written for someone who really wanted to practice modified pigeon and I wanted to focus on opening all sides of the hip.  She ended up not being able to come to class during the time we practiced, yet another reason to blog it.

Please feel free to ask if you need clarification on anything:

Seated Centering and breathing or in Balasana/Child’s Pose

Warm Up:
Hip Hinges – Active Lunges Righ – 8Point Pose – Cobra – Mekka – Active Lunges L – Plank – Chaturanga – UpDog – Mekka – Sunworshiper – DownDog – Plank/Chaturanga/UpDog/DownDog (Vinyasa) – Forward Fold

Standing:
Tadasana Center
1 x Sun Salutation B (Surya Namaskar B)

R foot forward lead
Trikonasana (Triangle) – Warrior 2 – Reverse Warrior – Wide Mountain stance & Eagle Arms (R arm under) – Squat and lift Eagle Arms 5 times and last one down/hold – Wide legged Forward Fold with Chest Opener – pivot to DownDog – 1-3 x Vinyasa – Tadasana

L foot forward lead
Trikonasana (Triangle) – Warrior 2 – Reverse Warrior – Wide Mountain stance & Eagle Arms (L arm under) – Squat and lift Eagle Arms 5 times and last one down/hold – Wide legged Forward Fold with Chest Opener – pivot to DownDog – 1-3 x Vinyasa – Tadasana

Balance:
Standing on R leg – Knee to chest – Locust (Foot edge to hip crease) – crossover chair (option forward fold)
Change sides

1 x Sun Salutation B (Surya Namaskar B) finish in last DownDog

Floor:
Modified Pigeon both sides

Back:
Hip Opener Series: Knee to chest – Hamstring stretch – Fig 4 (thread the needle) – Hamstring – Happy Baby – Hamstring – 1/2 Hero OR Sidelying Quad stretch – Hamstring – 1/2 Locust – Hamstring

Repeat other side – we never had enough time to do the whole series in class 😉

Inversions of choice

Savasana

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