Yoga Lesson Plan for Beginners

If you’re just starting as a yoga teacher, creating a structured and harmonious class plan is a key step to success. It’s important not only to teach students the basics of asana and breathing practices, but also to help them feel a deep connection with their body, mind, and breath. In this article, you will find a step-by-step plan for a beginner’s class that includes all the necessary elements: from greeting and setting up, to performing asanas and ending in shavasana. This plan will be the basis for an effective, safe, and deep practice that will help your students reach their full potential on the path to harmony.

1. Greetings and introductions

Duration: 5-7 minutes.

Greet and get to know the students;
Explain the structure of the class;
I ask about injuries to avoid risks;
I ask for suggestions from the practitioner;
I arrange students evenly around the room for comfortable practice so that no one interferes with each other and everyone has enough space;

2. Setting up for the practice

Duration: 5 minutes.

Sit in Vajrasana (kneeling pose).
Breathing cycles: 3 times inhale through the nose, raising the arms up, and exhale, lowering the arms down.
Namaste near the heart: Close your eyes, tune in to the inner feeling. Inhale and exhale, with the last exhalation the sound OM.
Additionally, I repeat about the lowered shoulder blades gathered in the center and attention to changes in the body during inhalation and exhalation.

3. Pranayama (breathing exercises)

Duration: up to 10 minutes.

Surya bhedana pranayama: 3 minutes (alternating inhalation through the right nostril and exhalation through the left).

Kapalabhati pranayama: Sharp exhalations with abdominal tightening and rounding of the abdomen on inhalation. 3 minutes, 3 breathing cycles with delays to clear the mind.
Bhastrika pranayama (1-2 minutes): Vigorous breathing, active inhalations and exhalations, 5 cycles of inhalation and exhalation.
Breath holding (up to a minute).
Return to the usual calm breathing.

4. Warming up

Duration: 10 min.

Sukhasana with arm movements: Inhale – raise arms up, exhale – lower arms down.
Bends to the side (inhale-exhale) to stretch the sides.
Twists: Inhale – arms up, exhale – twist to the side (2 times on each side).
Cat-cow: We make 10 waves with the body: inhale – bend, exhale – rounding.
We move to Balasana (child’s pose) to relax the back.
Adho Mukha Shvanasana (downward dog): We move, alternating between bending and straightening the legs.
Transition to Urdhva Mukha Shvanasana (upward dog): Go into plank and then into upward facing dog. Make 5 waves of transitions from downward dog to upward dog.
For each of the asanas, I talk about the specifics of performance and technique.

5. The main block of asanas

Duration: 20 minutes.

Perform each asana, holding for 5 cycles of Ujjayi breathing.
Standing asanas (balancing poses):
Vrikshasana (tree pose): Balance on one leg, the other leg is pressed against the inner thigh or lower leg, hands in namaste or stretched up.
Virabhadrasana I (warrior pose I): One leg is in front in a deep lunge, the other is stretched back, arms raised up, pelvis pointing forward.
Virabhadrasana II (warrior pose II): The position of the legs is similar, but the arms are spread to the sides, the pelvis is open to the side.
Virabhadrasana III (warrior pose III): Stretching the body in a straight line parallel to the floor, balancing on one leg, arms extended forward.
Ardha Chandrasana (crescent pose): Balance on one leg with the other leg extended backwards and the hand to the floor or block.
Uttitha Hasta Padangusthasana (extended big toe pose): Hold the big toe, extending the leg forward or to the side, balancing on one leg.
Uttitha Hasta Padangusthasana with the leg out to the side: from the previous position, balancing, move the leg to the side.
Garudasana (eagle pose): Balance with intertwining arms and legs, standing on one leg.
We move into Adho Mukha Shvanasana (dog pose with the face down), and then smoothly into Chaturanga Dandasana (plank), maintaining the strength of the arms and bark.
Shalabhasana (locust pose): Lifting the chest and legs, activating the back, improving spinal flexibility.
Bhujangasana (cobra pose): Smooth bend with an emphasis on opening the chest, palms on the mat.
Dhanurasana (bow pose): A deeper bend with the feet engaged, opening the back and chest.

6. Stretching and relaxation

Duration: 10-15 minutes

Dandasana (stick pose): Alignment of the spine and preparation for the following asanas.
Janu Shirshasana (head to knee pose): Bending forward to an extended leg.
Baddha Konasana (butterfly pose): Opening the hip joints and stretching the inner thighs.
Setu Bandhasana (bridge pose): Lifting the pelvis to activate the back, hips, and chest.
Sarvangasana Salamba (shoulder pose): Inversion to relax and stimulate circulation.
Jathara Parivartanasana (supine twist): Lying on your back, knees pulled up to your chest, lower them to one side, arms apart for a gentle twist of the spine. Repeat on the other side.
Full yogic breathing (4 cycles): Lie on your back and take a comfortable position. Take slow, deep breaths through the abdomen, chest, and upper lungs.
Shavasana (5 minutes): Complete relaxation of the body, gentle observation of breathing and sensations in the body.

Ending the practice (2-3 minutes)

Gently come out of Shavasana, sit in a comfortable pose.
Inhale and exhale fully.
Raise your arms up through your sides and bring them to your chest in namaste.
Gratitude to yourself, space, and the Universe. Namaste.

Description of the space

A bright and spacious room: The room should be well-lit with natural light, with large panoramic windows that offer views of nature or the city, adding a sense of space and freedom.
Cleanliness and minimalism: A minimum of objects and decor is desirable in the room, so as not to distract the attention of practitioners, light colors on the walls.
Spacious areas: К
A bright and spacious hall: The room should be well-lit with natural light, with large panoramic windows that offer views of nature or the city, adding a sense of space and freedom.
Cleanliness and minimalism: A minimum of objects and decor is desirable in the room, so as not to distract the attention of practitioners, light colors on the walls.
Spacious areas: Each student should have enough space to perform asanas.

Equipment for the class

Yoga mats (yoga mat):
The studio should have its own mats in sufficient quantity and of good quality.
Yoga blocks:
Blocks can be wooden or made of soft foam. blocks should be there to help students perform asanas better.
Yoga belts:
Additional equipment that helps during stretching or when there is a lack of flexibility to perform an asana.

Meditation and shavasana equipment

Scented candles:
Help to create an atmosphere of calm and set students up for meditation or shavasana. Natural aromas such as lavender, sandalwood, or eucalyptus that promote relaxation and concentration.
Meditation bowls (Tibetan bowls):
Use to end a class or meditation.
Relaxation glasses.