Yoga Class Plans

By Shuddhachittam

Yoga Class Plans is a book of over 100 yoga sequencing to inspire your Yoga teaching journey or personal practice.
For Teachers...
As Yoga teachers we go through cycles, when we are more inspired than at other times. Looking over our old class plans is a way to refresh our ideas and themes for our classes. In this book my wish is to provide teachers yoga class plans that will save you time preparing for classes and create themes for your sessions.
As an inspiration guide to yoga home practice...
This book with provide you with a vast array for Yoga practices to keep you motivated to keep progressing on your Yoga journey. Learn new poses and sequences to keep your practice fresh.
Included is a beginners series, intermediate, therapeutic and a series to activate the chakra system.
The asanas are in Sanskrit and English.

• Language: English
• Publisher: Shuddhachittam
• Release date: Mar 24, 2016
• ISBN: 9781311290168

Shuddhachittam

Shuddhachittam began practicing Yoga as a 14 year old, attending Yoga classes at Sivananda Ashram in Perth, Australia. She was inspired to share her love for Yoga and completed her first diploma in Classical Yoga with the Australian College of Classical Yoga in 2005. She later completed her diploma in Satyananda Teacher Training. Shuddhachittam has travelled to India many times and completed 2 years Sannyasa Training at the Bihar School of Yoga from 2011 to 2013. Through her Yoga journey she has felt a wonderful change in perspective on life. The wisdom of the Yoga Sutras transformed her to be able to observe the mind and strive to act in life instead of reacting. She has a daily practice of Meditation, Asana and Pranayama.

Book preview

Yoga Class Plans

Published by Shuddhachittam

First Edition Copyright 2016 Shuddhachittam on Smashwords

Second Edition Copyright 2020 Kindle Direct Publishing and Smashwords

This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then please return to your favorite ebook retailer and purchase your own copy. Thank you for respecting the hard work of this author.

Contents

Foreword

Joint Rotations

8 Week Beginners course

Systems of the Body

General Class Plans

Intermediate Class Plans

Three Sessions Per Week

Chakras

Relaxation Scripts

Photos of Asanas

About Shuddhachittam

Foreword

Namaste Blessed Self,

My inspiration to write this book came one day when I was sitting down to write my yoga class plan for the week. It occurred to me how many note books I already had full of well-considered yoga plans. I flipped to the front of one book and thought… hmm maybe I can just start teaching from the beginning again, as I had enough class plans for a year or more.

Then I thought it would be a lovely project to be able to share with other teachers and yoga practitioners with a home practice. Sn Anandita in Sydney further encouraged me telling me she was waiting for my book to come out!

As Yoga teachers we go through cycles, when we are more inspired than at other times. Looking over our old class plans is a way to refresh our ideas and themes for our classes. In this book my wish is to provide teachers, and students with a home practice, yoga class plans that will save you time preparing for classes and create themes for your sessions. There is a collection of general class plans and then plans that are more therapeutic.

This book is to be used in conjunction with Asana Pranayama Mudra Bandha by Swami Satyananda Saraswati and B.K.S. Iyengar Yoga : The Path to Holistic Health by BKS Iyengar. Thus instructions on how to do the postures is not given except for sequences that I have picked up over the years or postures that don’t have a name, there are photos at the end of the book. The asana names are given in Sanskrit and English. If you are not familiar with the poses you can use the above books for reference.

I wish everyone a satisfying, insightful and fulfilling yoga journey. Sharing the love and benefits of Yoga.

May all beings be happy!

Hari Om,

Shuddhachittam

Joint Rotations

This series is used throughout the book as a warm up at the beginning of each class.

From Shavasana - Corpse Pose

Goolf Chakra - ankle rotation 5 times in each direction

Janu Naman - Knee bending 5 times

Janu Chakra - Knee rotations 5 times in each direction

Pada Chakrasana - Double Leg Rotations - hip rotations, start making small circles on the ceiling with your leg and then begin to increase the size up to the full range of movement. Then work back to small circles and lower the leg

Supta Udarakarshanasana - Sleeping Abdominal Stretch Pose - Supine spinal twist 3 times to each side

From Sitting

Greeva Sanchalana - Neck rotations 3 times in each direction, chin forward and then back, laterally from side to side, twisting from side to side

Skandha Chakra - Shoulder Rotations - Shoulder rotations 5 times in each direction

8 Week Beginners course

Week 1

Overview of the 8 week course and Anatomy

Introduce yourself and others

Go through the 8 limbs of Yoga

Explain Yoga chitta vritti nirodha

Muscles overview

One Yama: Ahimsa

Shavasana - Corpse Pose

Joint rotations series

Janu Sirsasana - Head to Knee Pose

Paschimottanasana - Back Stretching Pose - Seated Double Leg Forward Bend

Parighasana - Gate Pose

Sphinx

Bhujangasana - Cobra Pose

Ardha Matsyendrasana - Seated Half Spinal Twist

Full Yogic Breath

Shavasana - Corpse Pose/ Yoga Nidra 20 mins

Meditation 10-15mins

Week 2

Forward bends

Yamas and Niyamas

Yama: Satya

Shavasana - Corpse Pose 5 mins

Full Yogic Breath

Joint Rotations

Chakki Chalanasana - Churning the Mill

Upavistha Konasana - Wide Angle Seated Forward Bend

Nauka Sanchalanasana - Rowing the Boat

Sukhasana - Easy Cross Legged Pose - forward bend

Janu Sirsasana - Head to Knee Pose

Parivritti Janu Sirsasana - Headstand - Spiraled Head to Knee Pose

Paschimottanasana - Back Stretching Pose - Seated Double Leg Forward Bend

Purvottanasana - Reverse Plank Pose- option to bend the knees

Uttanasana - Standing Forward Bend

Padottanasana - Standing Wide Leg Forward Bend

Parsvottanasana - Intense Side Stretch Pose

Standing back bend- hands on lower back, lean back

Sphinx times 3

Sarpasana - Snake Pose

Shava Udarakarshanasana - Universal Spinal Twist

Shavasana - Corpse Pose 20 mins

Ujjayi 5 mins

Meditation 10-15 mins

Week 3

Backward bending

Asana

Yama: Asteya

Shavasana - Corpse Pose 5 mins

Joint rotations

Marjariasana - Cat Pose

Vyaghrasana - Tiger Pose

Shashank Bhujangasana - Striking Cobra

Adho Mukha Svanasana - Downward Facing Dog

Step one foot at a time forward to Anjaneyasana - Lunge

Standing Backward bend

Slow Kati Chakrasana - Waist Rotating Pose

Padottanasana

Reviews for Yoga Class Plans

[Ajay Reddy · Rating: 5 out of 5 stars]

Very clear routine to follow for everyone who wish to plan teaching