Date:
Time:
AIM:
OBJECTIVES: By the end of the session the students will be able to:
MODIFICATION KEY:
END TIME POSTURE
SAVASANA (opening)
00:00 to
00:10
VAJRASANA (thunderbolt)
00:10 to
00:15
00:15 to
00:20
VIRASANA (hero)
JANU SIRSANA (head to knee)
00:20 to
0025
00:25 to
00:30
ARDHA BADDHA PADMA PASCHIMOTTASANA
Teacher: Seskin
Level: Intermediate
Venue: Egyption beach
Session: 90 mins
To deliver an accessible and varied practice, utilising the intensity curve model working towards PADMASANA. Encourage breath awareness, core engagement and promote well-being and relaxation. Encourage students to focus during the practice.
Understand how to open towards Padmasana and isolate muscles causing range of movement limitations so they can work on them HEAD: Practice without attachment to ego
A - knee problems
HEART: Playfully experience asanas with humility.
B - lower back problems
HANDS: Challenge the body and breath to practice with confidence and ease
C - pregnant, 2nd trimester
D - stiff joints and neck
E - post abdominal operation
F - high blood pressure
G - elderly/overweight/arthritis
TEACHING
CONTENT
MODIFICATION
PRECAUTIONS/ PROHIBITIONS
BENEFITS/REASON FOR USING POSTURE
METHODS
RESOURCES
B - padding under back and knees bent, feet flat on the floor
SAVASANA - settling in, breathe
or recovery position
Problems lying on the back -> recovery
Verbal, demo, Blankets, bolsters,
awareness. Legs supported either by C - recovery position
Centering before the start of the practice; calming; awareness of the breath
position
observe
chairs
a bolster or chair
E - knees bent, feet flat on the floor
B/C/E - might want to sit in a chair
softens the hips
stretches the quads, ankles and knees
use cushioning under the knees and/or ankles (folded
good meditation posture for those who cannot sit cross legged (naturally
blanket etc), sit on a bolster to decrease quad stretch, place
knee or ankle problems
encourages a straight spine)
a cushion/bolster/rolled blanket between backs of calves
Verbal, demo, Cushions,
VAJRASANA (thunderbolt)
tight quads/quad problems
improves circulation to the lower body
and hamstrings if quads are tight. As a quad stretch, the
observe
blankets, bolsters
hip problems
aids abdominal organs
arms can be engaged straight above the head so for those
eases sciatic pain
with high BP, keep the arms lowered
aids those with lordosis and scoliosis
calms the mind, centering, aids focus and mental strength
Stretches the thighs, knees, and ankles
Heart problems
Strengthens the arches
Headache: Practice this pose lying back
Verbal, demo,
Improves digestion and relieves gas
VIRASANA (hero)
D - roll up a blanket/towel and place it underneath ankles
Blankets
on a bolster.
observe
Helps relieve the symptoms of menopause
Knee or ankle injury: Avoid
Reduces swelling of the legs during pregnancy (through second trimester)
Therapeutic for high blood pressure and asthma
Calms the brain and helps relieve mild depression
Stretches the spine, shoulders, hamstrings, and groins
Stimulates the liver and kidneys
To reach the extended-leg foot, use a strap. Loop it around Asthma
Improves digestion
the sole of the foot and hold it with your arms fully
Diarrhea
Helps relieve the symptoms of menopause
JANU SIRSANA (head to knee)
extended. Be sure not to pull yourself forward when using Knee injury: Don't flex the injured knee
Demo, Verbal
blanket/block, belt
Relieves anxiety, fatigue, headache, menstrual discomfort
the strap; walk your hands lightly along the strap while you completely and support it on a folded
Therapeutic for high blood pressure, insomnia, and sinusitis
keep your arms and the front of your torso lengthened.
blanket.
Strengthens the back muscles during pregnancy (up to second trimester),
done without coming forward, keeping your back spine concave and front
torso long.
From staff pose, fold left leg into half
lotus, while back straight left hand
grabs left foot, right arm bends to
Stimulates liver and spleen aiding digestive process and increases metabolism Verbal, demo, towel behind bent
A - place foot against thigh rather than going into lotus
Knee problems.
come into bind with right toes, fold
helping cleanse the blood.
observe
knee
forward, chin towards shin bone, top
of skull towards back of foot.
00:30 to
00:35
UPAVISTHA KONASANA (Wide-Angle Seated Forward Bend)
UPAVISTHA KONASANA (Wide-Angle
Seated Forward Bend)
Beginners might not be able to bring the torso forward
toward the floor. Take a bolster or a thickly rolled blanket
and lay it on the floor in front of you, its long axis
perpendicular to your pelvis. Exhale into the forward bend
and lay your torso down on this support.
00:35 to
00:40
BADHA KONASANA (bound angle/cobbler)
BADHA KONASANA (bound
angle/cobbler)
A/D/E/G - blankets/bolsters under outer thighs
Page 1 of 3
Stretches the insides and backs of the legs
Stimulates the abdominal organs
Lower-back injury: Sit up high on a folded
Strengthens the spine
blanket and keep torso relatively upright.
Calms the brain
Releases groins
Stimulates abdominal organs, ovaries and prostate gland, bladder, and
kidneys
Stimulates the heart and improves general circulation
Stretches the inner thighs, groins, and knees
Helps relieve mild depression, anxiety, and fatigue
Soothes menstrual discomfort and sciatica
Groin or knee injury
Helps relieve the symptoms of menopause
Therapeutic for flat feet, high blood pressure, infertility, and asthma
Consistent practice of this pose until late into pregnancy is said to help ease
childbirth.
Traditional texts say that Baddha Konasana destroys disease and gets rid of
fatigue.
Demo, Verbal
Blocks, blankets,
bolster
Verbal, demo,
observe
Blankets
END TIME POSTURE
6 breaths ADHO MUKHA SVANASANA (downward facing dog)
00:40 to
00:45
PARSVOTTANASANA (intense side stretch)
6 breaths ADHO MUKHA SVANASANA (downward facing dog)
00:45 to
00:50
PASCHIMOTASANA (seated forward bend)
00:50 to
00:55
VAJRASANA (thunderbolt)
00:55 to
01:03
PADMASANA (full lotus)
01:03 to
01:10
01:10 to
01:15
01:15 to
01:30
SETU BANDHA SARVANGASANA/DWI PADA PITHAM (bridge)
(dynamic)
WALKING PRANAYAMA
SAVASANA (closing/relaxation)
CONTENT
MODIFICATION
PRECAUTIONS/ PROHIBITIONS
BENEFITS/REASON FOR USING POSTURE
Calms the brain and helps relieve stress and mild depression
Tight hamstrongs - walk feet up and down, keep knees
Energizes the body
slightly bent (semi dog)
High blood pressure
Stretches the shoulders, hamstrings, calves, arches, and hands
Carpal tunnel syndrome
Strengthens the arms and legs
B/C/F - keep knees bent, or stay standing and use a wall or
ADHO MUKHA SVANASANA
Pregnancy (not in late term)
Helps relieve the symptoms of menopause
chair
(downward facing dog)
Diarrhoea
Relieves menstrual discomfort when done with head supported
D - walk feet up and down
Detached retina
Helps prevent osteoporosis
F - support head with a bolster/block, keeping ears level
Glaucoma
Improves digestion
with arms
Relieves headache, insomnia, back pain, and fatigue
G - bent knees (semi dog), walk feet up and down
Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis
Calms the brain
Stretches the spine, shoulders and wrists (in the full pose), hips, and
hamstrings
PARSVOTTANASANA (intense side
back injury
B/F - avoid full forward bend, half bend, hands on blocks
Strengthens the legs
stretch)
high blood pressure
Stimulates the abdominal organs
Improves posture and sense of balance
Improves digestion
Calms the brain and helps relieve stress and mild depression
Tight hamstrongs - walk feet up and down, keep knees
Energizes the body
slightly bent (semi dog)
High blood pressure
Stretches the shoulders, hamstrings, calves, arches, and hands
Carpal tunnel syndrome
Strengthens the arms and legs
B/C/F - keep knees bent, or stay standing and use a wall or
Pregnancy (not in late term)
Helps relieve the symptoms of menopause
ADHO MUKHA SVANASANA (downwardchair
facing dog)
Diarrhoea
Relieves menstrual discomfort when done with head supported
D - walk feet up and down
Detached retina
Helps prevent osteoporosis
F - support head with a bolster/block, keeping ears level
Glaucoma
Improves digestion
with arms
Relieves headache, insomnia, back pain, and fatigue
G - bent knees (semi dog), walk feet up and down
Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis
Calms the brain and helps relieve stress and mild depression
Stretches the spine, shoulders, hamstrings
Most students should sit up on a folded blanket in this pose,
Any wrist or lower back injury
Stimulates the liver, kidneys, ovaries, and uterus
and most beginners need to hold a strap around the feet.
Improves digestion
PASCHIMOTASANA (seated forward Extremely stiff students can place a rolled up blanket under
Asthma
Helps relieve the symptoms of menopause and menstrual discomfort
bend)
their knees.
Diarrhea
Soothes headache and anxiety and reduces fatigue
Back injury
Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
A - micro bend knees to avoid hyperextention
Traditional texts say that Paschimottanasana increases appetite, reduces
obesity, and cures diseases.
softens the hips
stretches the quads, ankles and knees
use cushioning under the knees and/or ankles (folded
good meditation posture for those who cannot sit cross legged (naturally
blanket etc), sit on a bolster to decrease quad stretch, place
knee or ankle problems
encourages a straight spine)
a cushion/bolster/rolled blanket between backs of calves
VAJRASANA (thunderbolt)
tight quads/quad problems
improves circulation to the lower body
and hamstrings if quads are tight. As a quad stretch, the
hip problems
aids abdominal organs
arms can be engaged straight above the head so for those
eases sciatic pain
with high BP, keep the arms lowered
aids those with lordosis and scoliosis
calms the mind, centering, aids focus and mental strength
Calms the brain
Stimulates the pelvis, spine, abdomen, and bladder
Stretches the ankles and knees
Ankle injury
Eases menstrual discomfort and sciatica
PADMASANA (full lotus)
Sit in easypowe, half lotus, or cobbler
Knee injury
Consistent practice of this pose until late into pregnancy is said to help ease
childbirth.
Traditional texts say that Padmasana destroys all disease and awakens
kundalini.
Stretches the chest, neck, and spine
Calms the brain and helps alleviate stress and mild depression
Stimulates abdominal organs, lungs, and thyroid
SETU BANDHA SARVANGASANA/DWI If you have difficulty supporting the lift of the pelvis in this
Neck injury: avoid this pose unless you
Rejuvenates tired legs
PADA PITHAM (bridge)
pose after taking it away from the floor, slide a block or
are practicing under the supervision of an Improves digestion
bolster under your sacrum and rest the pelvis on this
experienced teacher.
Helps relieve the symptoms of menopause
(dynamic)
support.
Relieves menstrual discomfort when done supported
Reduces anxiety, fatigue, backache, headache, and insomnia
Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis
Head-up, shoulders back, chest
expanded. Inhale slowly counting
Heart problems or blood presure
4 in: 2 hold: 4 out: 2 hold. Sheetali (rolled tongue) on
Reduces heart rate, helps improve action of many organs helping remove
mentally. Exhale equally. Use Sheetali
problems, go slowly and just breath
exhales to cool down. Can step in to sea if they like
toxins, improves circulation, reduces blood pressure, cools body
Pranayama during exhale to cool
normally if needed
down. Walk to sea and back.
Blankets, bolsters, warm clothing
Get up slowly to avoid dizziness
Removes tension from entire body
B - padding under back, bent knees
Lower back problems
Relaxes central nervous system
SAVASANA (relaxation)
C - recovery position
Pregnancy - up to 3 months raise head
Relieves stress, improves sleep, reduces headache and fatigue
E - bent knees
and chest on bolster
Helps relieve depression
Page 2 of 3
TEACHING
METHODS
RESOURCES
Verbal, demo,
observe
Blocks, bolsters
Verbal, demo,
observe
Blocks
Verbal, demo,
observe
Blocks, bolsters
Demo, verbal,
observe
blanket/block
Verbal, demo,
observe
Cushions,
blankets, bolsters
Verbal, demo,
observe
0
Demo, verbal,
observe
Blocks, bolsters
Verbal, demo,
observe
n/a
verbal
Blankets, bolsters,
warm clothing,
cushions
END TIME POSTURE
CONTENT
MODIFICATION
PRECAUTIONS/ PROHIBITIONS
BENEFITS/REASON FOR USING POSTURE
TEACHING
METHODS
Observation,
Q&As
Feedback and reflection
THEME: SVADYAYA (SELF STUDY)
ASSESSMENT: Via observation of students’ progress, Q&A session
EVALUATION: Via own evaluation form, reflection, feedback from students
Page 3 of 3
RESOURCES