Free Downloadable Sun Salutations C Lesson Plan

This Sun Salutations C (Surya Namaskar C) Lesson Plan was created using the Yoga Genie Lesson Planner.

Free Downloads

Short Plan

Sun Salutations C Yoga Lesson Plan (short plan)

Each yoga lesson plan you create within the Yoga Genie Lesson Planner comes with a short version of the lesson plan. The short version is perfect for taking into class with you. It’s short and sweet.

Long Plan

Sun Salutations C Yoga Lesson Plan (long plan)

Each yoga lesson plan you create within the Yoga Genie Lesson Planner comes with a long version of the lesson plan. The long version has everything you need to practice the lesson plan before getting to class. You can take it to class with you (but you may prefer to take the short version). The long version is a great handout to give to your students, especially your one-to-one students. It immediately shows your professionalism, and increases your expertise in the eyes of your students.

Stream Plan

Sun Salutations C Yoga Lesson Plan (stream plan)

Each yoga lesson plan you create within the Yoga Genie Lesson Planner comes with a video stream version of the lesson plan. You’ll be able to provide the streams to students as a URL, so they can practice from home.


Tips For Teaching Sun Salutations C

Step 1
Choose A Sun Salutations Theme

You can instantly turn an average yoga class into an inspiring yoga class by giving your class the gift of a “theme”. There are lots of Sun Salutations themes you can use.

Here are some examples of “Sun Salutation Themes” you can use for your class to get your brain cells activated…

Theme 1
Feel The Ground Beneath You

Most of us in this fast World don’t feel very secure and stable physically or mentally.

Practicing Sun Salutations is a great way to become grounded by being aware of the ground beneath us. Ask your students to feel roots growing under their feet when they’re in Mountain Pose, Standing Forward Bend Pose, and Downward Dog Pose.

Theme 2
Let Your Inner Sun Shine

Ask your students to allow themselves to enjoy the sequence. A nice trick to help this is to ask them to smile while practicing Sun Salutations.

Theme 3
Invent Your Own Sun Salutations

Ask your students to use their tuition to come up with their own variations of Sun Salutation. It’s one of the easiest sequences to spice up.

The advanced students may want to make it a bit more challenging by adding Chair Pose or Intense Side Stretch Pose.

A student with arthritis may get a chair and do some Chair Yoga Sun Salutations.

Let your students know there are no rules; there is no right or wrong. Just let your hair down and unleash the sun within.

Theme 4
Mantra Chanting

Adding mantras to Sun Salutations is a whole lot of fun for the class.

It also adds a spiritual and meditative aspect to the practice. The Sun Salutations C Lesson Plan includes mantras that you can use during the practice. Use that. Or come up with your own mantra for each pose.

You could even ask the class to come up with a mantra for each pose.

You could split the class up into groups of two and each pair comes up with a mantra to share with the group. The class then learns the mantras while performing the poses. This is a great way to unleash creativity in the group, and add a bit of laughter yoga.

Step 2
Practice In Your Mind

Make sure you know this sequence so well that you could do it backwards.

You can either practice the sequence physically (on your mat) on in your mind. I’ve found that practicing a sequence that I’m going to teach in my mind is great because it puts me in “teaching mode”.

Instead of turning the sequence into my own yoga practice, when I practice in my mind I imagine lots of teaching scenarios.

For example…

I see myself walking up to students to give adjustments.

I hear myself saying,

Sun Salutations is amazing for awakening your entire body.”

Step 3
Teach The Benefits

Standing Poses

  • Sprouted feet (feet sprout roots so you feel secure and grounded)
  • Build body awareness
  • Help you find your centre

Forward Bend & Halfway Lift

  • Elongate spine
  • Stretch hamstrings
  • Cleanse digestive system

Plank & Four-Limb Staff

  • Engage muscles in arms, shoulders, chest and abdomen

Upward-Facing Dog

  • Stretches upper body
  • Frees your breathing

Downward-Facing Dog

  • Works muscles in your entire body
  • Calms your nervous system

Step 4
Teach The Precautions

The main tip for students with injuries is to go slowly.

Tell your students to avoid over stretching. Although it is good to allow your body to stretch, over-stretching your body is counter productive.

Step 5
Teach The Sequence

Download the Sun Salutations C Lesson Plan. Print it out. Place it in front of your mat.

Practice the sequence.

Or practice in your mind. I usually print out the lesson plan for my evening class in the morning, fold it up and put in my back pocket. Then throughout the day I reach into my back pocket, unfold the lesson plan and practice teaching the sequence (teaching is very different to practicing).

I learned this teach in the mind from my days as a golf professional.

I was taught to play the golf course in my mind before a competition. It worked like a charm. 99% of Olympians use visualisation as part of their preparations. So, if you haven’t taught yoga in your mind before a class, give it go. You may be surprised at how effective it is.

Sun Salutations Teaching Tips

Sun Salutations Infographic

Step 7
Give Adjustments

If you see a student not performing one of the poses correctly, use it as chance to teach the class by adjusting her/him.

Forward Bend Assists

Mountain Pose Assists

Plank Pose Assists

Downward Dog Adjustment 1
Leg Leverage

Ask the student to go into Downward Facing Dog. Stand on the front of the mat. Take your hand to the student’s sacrum (top of hips). Apply a little pressure to help release weight onto the student’s back legs.

Downward Dog Adjustment 2
Shoulder Rotations

Video showing how to do this adjustment

Ask the student to go into Downward Dog Pose. Kneel on the front of the mat and take your hand to the middle of the student’s arms (between shoulders and elbows). Rotate (the neck will release a little).

Downward Dog Adjustment 3
Perfect V

Video showing how to do this adjustment

If a student struggles to get the classical V shape, ask them to bend their knees in Downward Facing Dog.