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  • 4 Class Beginners Outline - TTC

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    Sarin Ramakrishna Kartha Hari
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    4 Class Beginners Outline_TTC

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    10 views1 page

    4 Class Beginners Outline - TTC

    Uploaded by

    Sarin Ramakrishna Kartha Hari
    GghHmahJjhshhshkishjzjjzghjGjagjajkah

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    4 Class Beginners’ Course

    Class 1 / 60min Class 2 / 75min


    Ini al Relaxa on Ini al Relaxa on
    Opening Prayer – Gajananam (Dhyanasloka) Opening Prayer
    Talk –Five points of Yoga Talk – Proper Exercise, Proper Breathing
    ★Eye Exercises (10 x each, leg stretch afterwards) Eye exercises(10 x each, leg stretch afterwards)
    ★Neck Exercises(6 x each) Neck exercises(6 x each)
    ★Abdominal Breathing *(①sitting ②lying back) ★Full Yogic Breath *(sitting)
    ★Single Leg Raises *(6 x each side) ★Alternate Nostril Breathing – AnulomaViloma*
    ★Double Leg Raises *(x 6) (①St.1: Lx6 Rx6②St.2 : 4-0-8 x 6)
    ★Shoulderstand– Sarvangasana* ★Sun Saluta ons – Surya Namaskar* (3 x each side)
    ★Fish – Matsyasana Single &Double Leg Raises *(Single : 3 x each, Double: x 6)
    Final Relaxa on Shoulderstand– Sarvangasana*
    Closing Prayers – MahaMrityunjaya Mantra ★Plough – Halasana*
    Fish – Matsyasana*
    ★Forward Bend – Paschimotanasana*
    ★Inclined Plane
    Final Relaxa on
    Closing Prayers

    Class 3 / 75min Class 4 / 90min


    Ini al Relaxa on Ini al Relaxa on
    Opening Prayer Opening Prayer
    Talk – Proper Relaxation, Proper Diet Talk – Positive Thinking & Meditation
    ★Kapalabha Kapalabha (30-40-50, retention: 30sec x each)
    (20-30-40, retention: 30sec x each) Alternate Nostril Breathing – AnulomaViloma*
    Alternate Nostril Breathing – AnulomaViloma* (St.4 : 4-16-8 x 6)
    (①St.3: 4-8-8 x 4②St.4 : 4-16-8 x 4) Sun Saluta ons – Surya Namaskar* (5 x each side)
    Sun Saluta ons – Surya Namaskar* (4 x each side) Single & Double Leg Raises*
    Single & Double Leg Raises * (Single : 3 x each, Double: x 8)
    (Single : 3 x each, Double: x 6) ★Dolphin
    Shoulderstand– Sarvangasana ★Headstand – Sirshasana*
    Plough – Halasana* Shoulderstand– Sarvangasana
    Fish – Matsyasana* Plough – Halasana*
    Forward Bend – Paschimotanasana Fish – Matsyasana*
    Inclined Plane *(relax in Makarasana) Forward Bend – Paschimotanasana
    ★Cobra – Bhujangasana*(x 1) Inclined Plane *(relax in Makarasana)
    ★Half Locust – ArdhaSalabhasana(3 x each) Cobra – Bhujangasana*(x 1)
    ★Full Locust – Salabhasana*(relax in Child pose) Half Locust – ArdhaSalabhasana(3 x each)
    ★Standing Forward Bend – Padahastasana Full Locust – Salabhasana*
    ★Triangle – Trikonasana(feet parallel) ★Bow – Dhanurasana*(relax in Child pose)
    Final Relaxa on ★Half Spinal Twist – ArdhaMatsendrasana
    Closing Prayer (down leg straight)
    ★Crow – Kakasana
    Standing Forward Bend – Padahastasana
    Triangle – Trikonasana(regular feet position)
    * Relaxa on a erwards Final Relaxa on
    ★New item (Demonstra on)
    Closing Prayer

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