My First Go-Round at Teaching Some Yoga...

Above: Chaturanga Pose

Later this morning, I will be subbing a class at the Harris Y...the first half hour will follow a traditional Athletic Conditioning format, while the second half will consist of a Yoga/ Strength fusion.  I've never taught any kind of Yoga before...in fact, I've hardly done any Yoga, myself.  This could be interesting!

WARM-UP:
4 Rounds of -
*20 sec. x Mountain Climber
*10 sec. x Hold Chaturanga (down portion of push-up) (modification: just rest or hold plank)

3 Rounds of Squat Series-
*5 x Full Squat, 5 x 1/4-up Squat, 5 x 1/2-up Squat, 5 x 3/4-up Squat, 5 x Full Squat

PART 1: Athletic Conditioning
"100 Burpee Challenge" - w/ a PARTNER (by the end, each of you will have completed 100 burpees!)

1) 2 x thru:
*10 x Burpee Lateral Hop over Partner 1(in Chaturanga or Plank) - Sprint length of gym there/ back 2x
*10 x Burpee Lateral Hop over Partner 2 - Sprint long length of gym there/ back 2x

2) 2 x thru:
*10 x Burpee Broad Jump over Partner 1 - Side Shuffle there/ back
*10 x Burpee Broad Jump over Partner 2 - Side Shuffle there/ back

3) 2 x thru:
*Facing Partner Head-to-Head in Plank: 10 x [Push-Up to Partner Hand Clap R, Push-Up to Partner Hand Clap L, Hop In, Hop Up and give partner High 10 (double hand clap)] - Back Pedal there/ Sprint Fwd. back

4) 2 x thru:
*10 x Traveling Burpee Frog Hop - Sprint rest of the way there and back

5) 2 x thru:
*10 x Inchworm to Plank and Burpee - Sprint rest of the way there and back

PART 2: Yoga/ Strength

*30 sec. hold ea. side x Standing Side Stretch 

*10-8-6 ea. x Standing DB OH Side Tilts

*10-8-6 ea. x DB Windmill                      

*30-20-10 sec. x Downward Dog Hold

*10-8-6 x Dive Bomber Push-Ups                   

*Standing Split Hold - 30 sec. R, then swing thru

*Warrior 1 Hold 30 sec. (split arms, back toe out, lunge w/ straight back leg)

*Warrior 2 Hold 30 sec. (both arms OH)

*Warrior 3 Hold 30 sec. (one arm up, one hand on back leg, lean back)

*10 ea. x Lunge-Curl-Switch

-SWITCH LEGS, repeat above for L leg

*30 sec. x Shoulder Stand Hold 

*1 min. x Plank-Arch-Pike

*30 sec. ea. leg x Single-Leg Plank-Arch-Pike

*1 min. x Shoulder Stand - Roll - to Push-Up

*1 min. x Shoulder Stand - Roll - to Hop Up

STRETCH: