Hot‌‌Yoga‌‌Class‌‌ 

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Lesson‌‌Plan‌‌for‌‌9:50‌‌Friday‌ ‌11th,‌‌October‌   ‌
Prepared‌‌by‌‌A’Leisha‌‌Clayton,‌‌Trinity‌‌Cumo‌‌
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Fitness‌‌Plan:‌‌ Y‌ oga‌‌class‌  ‌

Workout‌‌Location:‌M
‌ ckenna‌‌Aerobic‌‌Room‌‌   ‌

Total‌‌Time:‌7‌ -10‌‌minutes‌‌   ‌

Equipment:‌y‌ oga‌‌mats‌  ‌

Music‌‌Type:‌‌   ‌
Apple‌‌music‌‌playlist‌‌by‌‌Trinity‌‌Cumo‌‌“yoga”‌ ‌(1‌‌hour‌‌and‌‌15‌‌min)‌‌
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● Earth‌‌and‌‌Sky-‌‌Terry‌‌Oldfield‌  ‌
● Breathing‌‌Space-‌‌Sacred‌‌Earth‌  ‌
● Zen‌‌Meditation‌‌Garden-‌‌Zan‌‌Mediation‌‌Garden‌‌
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● Silent‌‌Bowls‌‌and‌‌Bells-‌‌Jane‌‌Winther‌  ‌
● Ocean‌‌of‌‌Dreams-‌‌Jessita‌‌Reyes‌  ‌
● Traditional‌‌Musical‌‌Instruments‌‌of‌‌Japan-‌‌Japanese‌‌Zen‌‌
 
Shakuhaci‌  ‌
● Gentle‌‌awakening-‌‌Manose‌  ‌
● Stillness‌‌of‌‌Mind-‌‌Aroshanti‌‌
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● Peace‌‌of‌‌Mind-‌‌Nadaka‌  ‌
● Goddess‌‌Temple-‌‌Earth‌‌Tree‌‌Healing‌  ‌
● New‌‌Moon-‌‌Chinmaya‌‌Dunster‌  ‌
● Silent‌‌flute-‌‌Jane‌‌Winther‌‌
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1‌   ‌ ‌
Goals/Objective:‌  ‌
1.Learn‌‌how‌‌to‌‌maintain‌‌controlled‌‌breathing‌  ‌
2.Learn‌‌what‌‌muscles‌‌are‌‌the‌‌least‌‌flexible‌‌
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4.‌‌Improve‌‌body‌‌composition‌‌and‌‌muscular‌‌strength‌   ‌
5.‌‌Improve‌‌body‌‌flexibility‌‌
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6.‌‌Improve‌‌static‌‌stretching‌‌skills‌  ‌

WARM-UP‌ S‌ tretching‌‌(5min)-‌W
‌ ill‌‌not‌‌be‌‌performing‌‌   ‌
❖ Static:‌‌
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➢ Start‌‌with‌‌arms‌‌moving‌‌down‌‌the‌‌body‌‌to‌‌legs-‌‌15‌‌seconds‌  ‌
Tricep‌‌stretch-‌‌15‌‌seconds‌  ‌
Shoulder‌‌stretch-‌‌15‌‌seconds‌  ‌
Neck‌‌stretch‌‌(neck‌‌rolls)-‌‌15‌‌seconds‌  ‌
Mid‌‌trunk‌‌turns-‌‌15‌‌seconds‌  ‌
Toe‌‌touch-‌‌15‌‌seconds‌  ‌
Quad‌‌stretch-‌‌15‌‌seconds‌ 
Calf‌‌stretch-‌‌15‌‌seconds‌  ‌
Hamstring‌‌stretch-‌‌15‌‌seconds‌  ‌
Butterflies‌‌-‌‌15‌‌seconds‌  ‌
Anything‌‌else‌‌that‌‌needs‌‌to‌‌be‌‌stretched‌  ‌
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 ‌
❖ Dynamic:‌  ‌
➢ ‌High‌‌Knees‌‌15‌‌seconds‌  ‌
➢ Butt‌‌Kicks-‌‌15‌‌seconds‌  ‌
➢ Arm‌‌circles-‌‌15‌‌seconds‌  ‌
➢ Lunge‌‌Torso‌‌Twist-‌‌15‌‌seconds‌‌
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Beginning‌‌Class:‌7‌ -10‌‌minutes(‌‌to‌‌allow‌‌explanation‌‌and‌‌instructions)‌  ‌

2‌   ‌ ‌
 (Lo)Child's‌‌pose-30‌‌seconds‌  ‌
(Hi)‌‌Awkward‌‌Pose/3‌‌parts-‌‌1‌‌minute‌   ‌ ‌
(Lo)Eagle‌‌Pose/‌‌Each‌‌side-‌‌1‌‌minute‌  ‌
(Hi)Chaturanga-‌‌30‌‌seconds‌   ‌ ‌
(Lo)Downward‌‌dog-‌‌30‌‌seconds‌‌
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(Lo)Mountain‌‌pose-‌‌30‌‌seconds‌‌
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(Lo)Tree‌‌pose-‌‌30‌‌seconds‌   ‌ ‌
(Hi)‌‌Balancing‌‌stick/each‌‌side-‌‌1‌‌minute‌   ‌ ‌
Check‌‌heart‌‌rate‌‌for‌‌15‌‌seconds‌‌x4‌‌
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(Lo)Half‌‌tortoise‌‌pose-‌‌30‌‌seconds‌   ‌ ‌
‌(Hi)‌‌Camel‌‌pose-‌‌30‌‌seconds‌‌
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(Hi)Sarvangasana-‌‌30‌‌seconds‌‌
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Cool‌‌down‌‌   ‌
(Lo)Lotus‌‌pose-‌‌30‌‌seconds‌‌
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(Lo)Shavasana‌‌(corpse‌‌pose)‌‌really‌‌feel‌‌your‌‌body‌‌relaxing-‌‌30‌‌
 
seconds‌‌
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Cooldown‌‌Stretching‌‌   ‌
Toes‌‌touch‌‌(middle,‌‌right,‌‌left)-‌‌30‌‌seconds‌‌
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Butterflies-‌‌30‌‌seconds‌   ‌ ‌
Calf‌‌stretches-‌‌30‌‌seconds‌  ‌
Ankle‌‌grabs-‌‌30‌‌seconds‌‌    ‌
Quads‌‌and‌‌hamstring‌‌stretch-‌‌30‌‌seconds‌   ‌ ‌
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3‌   ‌ ‌
 Class‌‌Set-Up‌‌   ‌

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4‌   ‌ ‌