Yoga Lesson plan- Beginner
Here is a sample yoga lesson plan for beginners:
Theme: Introduction to Yoga
Duration: 60 minutes
Equipment: Yoga mat, yoga blocks, yoga strap
Intention: To introduce beginners to basic yoga postures and breath awareness
Warm-up (5 minutes):
Start in a comfortable seated position with eyes closed and focus on deepening breaths in and out through the nose.
Move to hands and knees and practice cat-cow stretches, inhaling as you arch your back and exhaling as you round your spine.
Come back to seated and do some gentle neck and shoulder rolls.
Standing Postures (20 minutes):
Begin with Tadasana (Mountain Pose), standing at the top of your mat with feet hip-width apart and arms by your sides.
Move on to Warrior I (Virabhadrasana I), stepping one foot back and bending the front knee while raising your arms overhead.
From there, move to Warrior II (Virabhadrasana II), opening the hips and arms to the side.
End with Trikonasana (Triangle Pose), extending the front leg and reaching forward with one hand, while the other arm extends up.
Seated and Supine Postures (20 minutes):
Sit in Easy Pose (Sukhasana) and move on to Paschimottanasana (Seated Forward Bend), extending the legs and folding forward.
Lie on your back for Supta Baddha Konasana (Reclined Bound Angle Pose), placing the soles of the feet together and letting the knees fall to the sides.
Move to Savasana (Corpse Pose), lying on your back with legs extended and arms by your sides.
Closing (10 minutes):
Come back to a comfortable seated position and practice some Pranayama techniques such as Ujjayi breath, Nadi Shodhana, and Kapalabhati.
End with a brief meditation, allowing the mind to focus on the breath and letting go of any tension.
Throughout the practice, focus on alignment, breath, and modifications if needed.
Be sure to offer variations for students who may need them.
Encourage students to listen to their bodies and not push themselves beyond their limits.