Summer Camp: August 12

Yoga 5-Day Online Workshop

Day 1: Introduction to Yoga and Basic Asanas

Objective:

• Understand the fundamentals of yoga and learn basic yoga poses (asanas).

Activities:

• Introduction (Live Session): Overview of the workshop objectives and structure.

• What is Yoga: Introduction to the history, philosophy, and benefits of yoga.

• Basic Asanas: Demonstration and explanation of foundational yoga poses such as Tadasana (Mountain Pose), Balasana (Child's Pose), and Sukhasana (Easy Pose).

• Breathing Techniques: Introduction to basic breathing techniques (pranayama) such as Ujjayi breath and Dirga breath.

• Guided Practice: Guided practice session focusing on the basic asanas and breathing techniques.

• Q&A Session: Address participants' questions and provide additional explanations.

• Homework: Practice the basic asanas and breathing techniques learned during the session.

Materials Needed:

• Video conferencing platform for live session

• Yoga mat

• Comfortable clothing suitable for movement

Day 2: Standing and Balance Asanas

Objective:

• Explore standing and balance asanas to improve strength, stability, and focus.

Activities:

• Review (Live Session): Quick review of Day 1 concepts and homework.

• Standing Asanas: Demonstration and practice of standing poses such as Virabhadrasana (Warrior Pose), Trikonasana (Triangle Pose), and Utthita Parsvakonasana (Extended Side Angle Pose).

• Balance Asanas: Introduction to balance poses like Vrksasana (Tree Pose), Garudasana (Eagle Pose), and Ardha Chandrasana (Half Moon Pose).

• Breath Awareness: Emphasis on maintaining awareness of breath while practicing standing and balance asanas.

• Guided Practice: Guided practice session focusing on standing and balance poses.

• Q&A Session: Address participants' questions and provide additional explanations.

• Homework: Practice the standing and balance asanas learned during the session.

Materials Needed:

• Video conferencing platform for live session

• Yoga mat

Day 3: Seated and Twisting Asanas

Objective:

• Learn seated and twisting asanas to promote flexibility and spinal health.

Activities:

• Review (Live Session): Quick review of Day 2 concepts and homework.

• Seated Asanas: Demonstration and practice of seated poses such as Paschimottanasana (Seated Forward Bend), Janu Sirsasana (Head-to-Knee Forward Bend), and Baddha Konasana (Bound Angle Pose).

• Twisting Asanas: Introduction to twisting poses like Bharadvajasana (Bharadvaja's Twist), Marichyasana (Marichi's Pose), and Ardha Matsyendrasana (Half Lord of the Fishes Pose).

• Breath Coordination: Coordinate breath with movement during seated and twisting asanas.

• Guided Practice: Guided practice session focusing on seated and twisting poses.

• Q&A Session: Address participants' questions and provide additional explanations.

• Homework: Practice the seated and twisting asanas learned during the session.

Materials Needed:

• Video conferencing platform for live session

• Yoga mat

Day 4: Backbends and Heart Openers

Objective:

• Explore backbends and heart-opening asanas to increase flexibility and cultivate compassion.

Activities:

• Review (Live Session): Quick review of Day 3 concepts and homework.

• Backbends: Demonstration and practice of backbend poses such as Bhujangasana (Cobra Pose), Ustrasana (Camel Pose), and Dhanurasana (Bow Pose).

• Heart Openers: Introduction to heart-opening poses like Setu Bandhasana (Bridge Pose), Urdhva Mukha Svanasana (Upward-Facing Dog Pose), and Matsyasana (Fish Pose).

• Breath Expansion: Expand the breath to support the opening of the chest and heart area during backbends and heart openers.

• Guided Practice: Guided practice session focusing on backbends and heart-opening poses.

• Q&A Session: Address participants' questions and provide additional explanations.

• Homework: Practice the backbends and heart-opening asanas learned during the session.

Materials Needed:

• Video conferencing platform for live session

• Yoga mat

Day 5: Final Flow and Integration

Objective:

• Integrate all learned asanas into a flowing yoga sequence and reflect on the workshop experience.

Activities:

• Warm-Up (Live Session): Gentle warm-up to prepare for the final flow.

• Flow Sequence: Lead participants through a flowing yoga sequence incorporating elements from all previous sessions.

• Mindfulness Practice: Integrate mindfulness techniques such as body scan or loving-kindness meditation into the flow sequence.

• Guided Relaxation: Lead participants through a guided relaxation or Yoga Nidra to promote deep relaxation and integration of the practice.

• Reflection and Discussion: Reflect on the workshop experience, share insights, and discuss the benefits of regular yoga practice.

• Certificates: Presentation of certificates of completion.

Materials Needed:

• Video conferencing platform for live session

• Yoga mat

Final Outcome

By the end of the 5-day workshop, participants will:

• Have a solid understanding of the fundamentals of yoga, including basic asanas, breathing techniques, and mindfulness practices.

• Develop strength, flexibility, and balance through the practice of various yoga poses.

• Experience the benefits of yoga for physical, mental, and emotional well-being.

• Feel confident in creating and practicing a yoga sequence tailored to their needs.

• Receive a digital certificate of completion.

Additional Tips

• Encourage participants to continue their yoga practice beyond the workshop and explore different styles and teachers.

• Provide resources for further learning, including books, online classes, and local yoga studios.

• Foster a supportive and non-judgmental online community where participants can share their experiences and ask questions.

• Encourage participants to set personal goals for their yoga practice and track their progress over time.

This plan ensures that participants gain a comprehensive understanding of yoga and its benefits, from basic asanas to mindfulness practices, all conducted through an online platform.